A 21-day program · Evidence-based
The drink you
didn’t want
to have.
A short daily practice for people who are drinking more than they want to. Built on the same cognitive behavioral techniques used in clinical treatment for alcohol use, translated into fifteen minutes a day.
Free to start · 4 minutes · No account yet
“You can’t change what you can’t see clearly.”
The first week of the program is not about stopping. It’s about seeing the actual pattern — the triggers, the thoughts, the chain — without judgment, without trying to fix anything yet. Most attempts at change skip this. That’s why they fail.
What this actually is
Three weeks. One short session a day. The skills clinicians teach, in a form you can actually use.
Awareness
Week one is not about stopping. It’s about seeing clearly. You’ll map your triggers, the thoughts that give you permission to drink, and the chain of moments that lead from ordinary to three drinks in.
Skills
Week two teaches the actual techniques: urge surfing, thought challenging, refusal skills, behavioral substitution. These are the skills used in clinical CBT for alcohol use. Most programs skip straight to this. We don’t.
Practice
Week three puts the skills to work and ends with a written relapse prevention plan you keep after the program ends. When hard moments come in the months ahead, this is what you reach for.
What it is built on
The cognitive behavioral techniques in this program are drawn from the clinical protocols used in large-scale alcohol treatment trials — Project MATCH, the NIAAA COMBINE study, and the coping skills approach of Monti and colleagues.
The daily mindfulness practices draw on Mindfulness-Based Relapse Prevention (Bowen, Chawla, and Marlatt), developed at the University of Washington.
This is a self-directed educational program, not medical treatment. It is designed for adults who are drinking more than they want to and who are not experiencing physical withdrawal. The intake assessment will route users with signs of physical dependence to appropriate medical resources.
Who this is for
People who are drinking more than they want to and are ready to do something about it.
- —You want to quit or cut back and you’re willing to do fifteen minutes of work a day for three weeks.
- —You’ve tried willpower and it didn’t hold. You want actual techniques, not motivation.
- —You’re open to either moderation or abstinence as a goal. Both are valid.
Who this is not for
People who need medical care, not an app.
- —If you experience shaking, sweating, or other physical symptoms when you don’t drink, you need medical detox, not this program.
- —If you’ve had a seizure during withdrawal in the past, see a doctor before attempting to stop.
- —The intake assessment will screen for these and route you to appropriate resources. SAMHSA helpline: 1-800-662-HELP.
Start with the intake.
Four minutes. Ten questions from the WHO’s validated AUDIT screener plus a few questions about your triggers and goals. No account needed yet. No payment yet.
Take the intake →