After a month-long break, 71% of people surveyed said their sleep improved and 67% had more energy. Self-reported, and the first nights can be rougher.
Source: de Visser, University of Sussex, 2018A LITTLE MORE LIFE. A LITTLE LESS ALCOHOL.
Make room for clearer mornings.
You don’t need to hit rock bottom or call yourself anything. If drinking is taking more than it gives, a 90-day plan built around your evenings, your triggers and your reasons is a good place to start.
Free to build · About 2 minutes · Private · For adults 18+
SOUND FAMILIAR?
You’re not the only one who knows these moments.
Tap the ones that sound like you. Nothing is saved.
THE HONEST NUMBERS
No scare tactics. Just what the research says.
Moderate-to-heavy drinkers who took a month off saw a liver enzyme (GGT) fall by a median 28.6% and blood pressure by 6.6%.
Source: Mehta et al., BMJ Open, 2018Of US adults who had lived with alcohol dependence, 35.9% had fully recovered, many without ever having treatment. Change is common.
Source: Dawson et al., NESARC, 2005WHY IT’S HARD
It’s not a willpower problem. It’s an evening problem.
Most drinking happens at the same hour, in the same place, for the same feeling. Willpower is weakest exactly then: tired, stressed, and alone with the fridge.
So the plan doesn’t ask you to be stronger at 7 p.m. It gives that hour a different script, gets the drink out of easy reach, and keeps your reasons in front of you when the urge is loudest.
WHAT CHANGES WITH NEWLEAVES
Every hard moment gets a plan.
The 6 p.m. pull after a long day
An if-then plan for your exact trigger hour, and a check-in timed to it
The urge that feels like it won’t pass
A 60-second guided urge tool: rate it, breathe, pick a tool, rate it again
One slip that turns into “what’s the point”
Progress that never resets to zero. A slip is logged, not a restart
START YOUR PLAN · QUESTION 1 OF ABOUT 20
What brought you here today?
Pick one and your plan starts building. There’s no wrong answer.
YOUR FIRST WEEK
Ten minutes a day. One small step each.
Here’s how your first seven days look. Your plan adapts to your answers.
- Day 1A safe start: check your risk, clear the house, tell one person
- Day 2Make it hard to reach: put distance between you and the first drink
- Day 3Map the hour: find the exact moment you usually pour
- Day 4A new ritual for that moment, ready before you need it
- Day 5Ride the wave: the 60-second urge tool, practised while calm
- Day 6Weekend plan: what you’ll say, drink and do instead
- Day 7One week: look at the sleep, money and mornings you got back
GOOD QUESTIONS
Before you
start.
No. You choose a goal for the next 90 days: stop, drink a lot less, or “not sure yet”. The plan works with any of them, one day at a time.
If you drink heavily every day, stopping suddenly can cause dangerous withdrawal. Talk to a doctor first; they can help you stop safely. NewLeaves works alongside medical support, not instead of it.
None of those. NewLeaves is a self-guided daily companion with tools drawn from CBT, motivational interviewing and mindfulness-based relapse prevention. It isn’t medical care.
Yes. Build your plan here in about two minutes, create an account, and start day 1 in your browser. Then sign in to the app with the same email and everything is there.
Building your plan is free. Full access starts with a free trial, and the price and renewal terms are shown clearly before you pay anything. Cancel anytime.
Your answers are saved to your own account and are never sent to advertisers. You choose whether to share anonymous analytics. Delete your account at any time.
No. NewLeaves is a self-guided daily companion, not therapy, medical treatment or an emergency service. Rowan is an optional AI companion, not a clinician.
NOT A PERFECT DAY. JUST DAY ONE.
Tonight can be the first evening with a plan.
Build your plan on the web in about two minutes, then take it with you in the app.
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