The companion has separate controls for daily notes, conversation starters, feature tips and checklist reminders. Pause the source you want to stop; turning off one channel does not turn off the others. You can keep saved records while stopping messages.
Choose what to pause
Open /settings and review each status and its control:
- Daily messages: tap the pause or enable control in Settings to stop or resume the scheduled daily note. This is the parent channel required for conversation starters and feature tips, but pausing it does not erase your preferences or records.
- Conversation starters: use their own Pause control in Settings. This stops the bot from opening new chats through that feature; daily notes can remain enabled.
- Feature tips: choose Pause feature tips in Settings. This stops tutorial-discovery messages separately from other channels.
- Daily checklist reminders: open /today and use the reminder toggle in the list card. These brief nudges do not include task names.
Check the status shown after each action. If the card is stale, send /settings or /today again and confirm the updated state. The daily message settings guide and feature-tip guide explain their separate permissions.
Cancel one planned follow-up
If you asked for a check-in about a goal or event, tell the companion which follow-up to cancel. The available action cancels a specific planned check-in; it does not turn off daily notes or any other channel. If the bot asks which one, use the check-in ID and wording listed in /memory. After the bot confirms, reopen /memory to verify the planned check-in is gone. Choosing Later on a delivered check-in only delays it for two hours; it does not cancel it.
Read schedule or cancel a check-in if you want to change one reminder instead of pausing a whole channel.
Keep data while stopping outreach
Pausing messages leaves your companion profile, saved facts and chat history in place. To review the records, use /memory or request a private copy with /export. Only use /forget if you intend to delete all bot-stored companion records; see full data deletion. Telegram chat history and provider-held copies have separate controls described in the privacy guide.