Example · Day 9 of 30
This week
9 days logged in a row
What day 9 looks like in the app. The numbers are an example.
The whole plan
All 30 days, one a day
Each lesson is a 3–5 minute read, one thing to do that evening and one question for your log. Week 3 is all weekends and people.
Week 1: See your pattern
- Day 1Count, don't judge4 min
- Day 2Find your cue4 min
- Day 3Name the reward4 min
- Day 4The first drink, 30 minutes later3 min
- Day 5Make the glass smaller3 min
- Day 6Pick your drink-free days4 min
- Day 7Week one: look at your numbers5 min
Week 2: Swap the routine
- Day 8If this, then that4 min
- Day 9Something good in your hand3 min
- Day 10Ride the urge5 min
- Day 11Change the scene3 min
- Day 12The evening switch-off4 min
- Day 13Sleep is the quiet win4 min
- Day 14Week two: what worked5 min
Week 3: Weekends and people
- Day 15Decide the number before you go4 min
- Day 16Your go-to order3 min
- Day 17What to say4 min
- Day 18The weekend plan4 min
- Day 19Home alone, not on autopilot3 min
- Day 20One slip isn't a restart3 min
- Day 21Week three: your people5 min
Week 4: Make it yours
- Day 22Your own rules4 min
- Day 23The money you kept3 min
- Day 24Boredom isn't an emergency4 min
- Day 25Stress has other exits4 min
- Day 26Celebrate without the bottle3 min
- Day 27Look at four weeks5 min
- Day 28Plan for the hard dates4 min
- Day 29Your next 30 days4 min
- Day 30Day 303 min
Read day 1 now · 4 min
Count, don't judge
For the next 30 days you'll log every drink, with no score attached. A number on a screen does what willpower can't: it makes the habit visible.
Most people guess low. A big glass of wine at home is often two standard drinks (a standard drink is 5 oz of wine, 12 oz of beer or 1.5 oz of spirits).
Today you don't change anything. You just count.
Today: Log every drink today, the moment you pour it. Zero is a number too.
For your log: Was today's number higher or lower than you'd have guessed?
Also inside: the drink tracker with dry-day streaks and money kept, a 10-minute urge timer, a weekly check-in that sets next week's number from what you logged, and a "one slip isn't a restart" lesson that opens early after a big night.