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 GLASS THAT BECAME A BOTTLE.
When did one glass become the whole bottle?
No crisis. No rock bottom. Just an evening habit that got bigger than you meant it to, and mornings that feel heavier than they should. You can change it without calling yourself anything.
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.
After a month-long break, 88% of people surveyed said they saved money. Your own weekly number is the one that counts.
Source: de Visser, University of Sussex, 2018Months 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, 2018WHY IT’S HARD
You don’t need less willpower. You need a different wind-down.
The glass isn’t really about the wine. It’s the signal that the day is over and you’re off duty. Take the drink away without replacing that signal and the evening feels empty, so the bottle wins by Thursday.
Your plan keeps the ritual and swaps the contents: a new first drink ready in the fridge, a 10-minute practice at the exact hour you pour, and a gentle check-in when the evening gets loud.
WHAT CHANGES WITH NEWLEAVES
Every hard moment gets a plan.
The automatic pour at 6 p.m.
An if-then plan for that exact moment, written by you on day 3
Feeling like you’re missing out
Goals of “drink a lot less” or “stop” are both fine, and you can change later
Not knowing if it’s even a problem
Honest numbers from your own week: money, calories, sleep, no labels
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.
Keep the wind-down. Change what’s in the glass.
Build your plan on the web in about two minutes, then take it with you in the app.
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