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, 2018FOR THE 3 A.M. HEART RACE.
Sunday dread isn’t a personality trait.
The racing heart, the replay of every conversation, the group chat you’re scared to open. That anxiety is partly chemistry, and it doesn’t have to be the price of a good night.
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.
Months after a dry January, people were drinking on 3.3 days a week instead of 4.3. A month off tends to echo.
Source: de Visser, University of Sussex, 2018A pint of 5% beer is up to about 222 kcal; a 175 ml glass of wine up to about 158. Alcohol is almost as calorie-dense as fat.
Source: NHS, Calories in alcoholWHY IT’S HARD
It isn’t just in your head. And it isn’t just your head that pays.
Alcohol calms you while you drink, then your brain overcorrects as it wears off: lighter sleep, a racing heart, and a mind that goes looking for things to worry about.
The plan gives the weekend a script before it starts: what you’ll drink, how you’ll say no to the next round, how you’ll get home, and a kind check-in the morning after instead of a spiral.
WHAT CHANGES WITH NEWLEAVES
Every hard moment gets a plan.
The next round you didn’t want
Word-for-word scripts for saying no, and a plan for the moment it gets offered
Replaying the night at 4 a.m.
A guided breathing tool and a check-in that meets you with kindness, not shame
Weekends that blur together
Progress that shows your clear weekends adding up, week by week
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.
Plan the night. Keep the Sunday.
Build your plan on the web in about two minutes, then take it with you in the app.
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