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iQuit Drink

Drink less or stop and wake up well every day.

A 30-day plan to drink less or quit, a log that counts in standard drinks and a free SOS for the evening urge. No account, no labels.

Coming soon

Not on the stores yet. The link appears here as soon as it is live.

  • 30-day plan
  • Free SOS
  • No account
  • 18+

Why one drink turns into three

Most people who drink more than they would like do not see themselves in the word "alcoholic", and they do not have to. The pattern is usually smaller and more ordinary: the first drink that becomes three, the glass at the end of the day that turned into the way to switch off, the Sunday you lose to a hangover.

Drinking less is becoming common. In the US, 54% of adults now say they drink, the lowest figure Gallup has recorded. The World Health Organization's European office says no level of alcohol is safe for health. The plan does not ask for perfection: you choose whether to drink less or to stop.1, 2

iQuit Drink starts with the count. It logs what you drink in standard drinks, shows you the week and the money, and gives you a plan for the moments that used to run on their own: after work, happy hour, the weekend. It works with the social life you have, not against it.

The method

How iQuit Drink works

The iQuit Method, applied to drinking: four ideas, thirty days, a few minutes a day.

  1. Question

    Write your reason and look at the beliefs behind the glass: "it relaxes me", "it helps me sleep", "I deserve it". You test each one against how you feel the next morning.

  2. Urge

    The evening urge is a wave, not an order. The SOS guides you through it, and you decide ahead of time what you will do at 6 pm, at the bar, at the barbecue.

  3. Identity

    You are not losing the party, you are finding out what was the glass and what was the people. Short lessons rehearse saying no, and saying it without making it a topic.

  4. Track

    Every drink logged in standard drinks, a weekly ceiling, money saved and better mornings. A slip is data, and there is a plan for the 24 hours after it.

See the science behind the method

What is inside

The iQuit Method for people who want to quit or drink less. Start free and cancel anytime.

  • What a standard drink is

    A standard drink is the amount of pure alcohol your country uses to count drinks. The can, the glass, and the shot you pour are rarely the same size, so the app converts everything to grams of alcohol.

  • Drink log

    Log it when you have it. The app converts it to standard drinks and calories.

  • Weekly limit

    Pick a ceiling for the week and the app shows how much room is left. A limit is a ceiling, not a target: the less, the better for your body.

  • 4-week cutting-down plan

    Weekly targets calculated from the average you entered. This is app arithmetic, not medical advice.

  • A 30-day plan

    A two-minute lesson, one action and a check-in each day.

  • An SOS for cravings

    Breathe, ride the wave, remember why. One tap away.

  • Days, money, time back

    Watch what you gain grow, day after day.

  • Private by design

    No account. What you write stays on your phone.

SOS is always free. A craving doesn't need a subscription.

What changes when you drink less or stop

From the first hours to the first years, with a source on every step. Several steps come from single studies, and the text says so.

Withdrawal can be dangerous for people who drink heavily every day. See the notice above before you stop.

  1. 6 hoursSafety notice about withdrawalIn people with dependence, withdrawal symptoms usually start 6 to 12 hours after the last drink and last 3 to 7 days. This can be dangerous. If you drink heavily every day, talk to a doctor before you stop.3
  2. 12 hoursThe hangover peaks and starts to easeHangover symptoms are usually worst when blood alcohol drops near zero, and they can last 24 hours or more. Part of the anxiety of a hangover is a mini-withdrawal. There is no cure except time.4
  3. 24 hoursWithdrawal peak, when it happensWhen withdrawal happens, it usually peaks between 24 and 72 hours. This applies mainly to people who drink heavily and often. Severe signs, such as seizures, confusion, or hallucinations, need emergency care.5
  4. 2 daysThe first nights can be harderInsomnia is common after a long stretch of heavy drinking and can last weeks to months. Alcohol fragments the second half of sleep, and your body has to relearn how to sleep without it. Bad nights at the start are expected.6
  5. 1 weekPhysical symptoms usually easeWithdrawal symptoms usually last 3 to 7 days. After a long time of heavy drinking, sleep, mood, and fatigue can take a few months to settle. Discomfort is expected and usually passes. If it doesn't, see a doctor.3
  6. 1 weekLiver fat falling, in one studyIn 293 people with heavy drinking admitted for detox for about 6 days, liver fat measured by elastography (CAP) fell by an average of 32 dB/m. It was not significant in people with obesity, and the group does not represent social drinkers.7
  7. 1 weekOne week of money in your pocketThis is app arithmetic: what you did not spend on alcohol in 7 days, calculated with the price you entered. It is not medical data, but it is yours.
  8. 3 weeksMood: often improves in the first weeksAccording to the Mental Health Foundation, people with depression who drink often feel better in the first weeks after stopping. If symptoms continue, see a doctor. If thoughts of suicide appear, use your country's crisis line.8
  9. 30 daysLiver markers after 1 monthIn an observational study of 94 adults who went a month without alcohol and 47 who kept drinking, the enzyme GGT fell from 22.5 to 15.0 U/L and ALT from 25 to 20 U/L in the group that stopped. Liver fat was not measured.9
  10. 30 daysBlood pressure after 1 monthIn the same study, systolic pressure fell 6.6% and diastolic 6.3% in people who stopped for a month. A meta-analysis of 36 clinical trials shows that cutting alcohol lowers blood pressure in people who drink more than 2 drinks a day.9
  11. 30 daysInsulin resistance, in one studyIn the same one-month study, insulin resistance (HOMA) fell by an average of 25.9% and total cholesterol went from 228.7 to 202.1 mg/dL. It is a single observational study, with a lot of variation between people.9
  12. 30 daysWeight after 1 monthIn the same study, the median weight of people who stopped for a month fell 1.5%. Alcohol has 7 kcal per gram, but what replaces the drink counts too.9
  13. 30 daysSleep: what people reported after 1 monthIn a University of Sussex survey of Dry January participants, 71% of the 816 who responded said they slept better afterward. These are the participants' own reports, not measurements.10
  14. 30 daysEnergy and focus, according to those who stoppedIn the same survey, 67% reported more energy, 57% better concentration, 58% said they lost weight, and 88% saved money. All of it is self-reported by people who chose to take part.10
  15. 30 daysWell-being and confidence to say noIn a study of 4,232 people, well-being and confidence in turning down a drink went up after a month without alcohol, more so among those who completed the whole month.11
  16. 6 monthsSix months later: drinking lessIn an observational study of 857 adults, six months later those who tried the alcohol-free month drank less and had more confidence to refuse, even among those who did not finish the month.12
  17. 1 yearYears later: lower cancer riskThe IARC (2024) sees sufficient evidence that cutting back or quitting lowers the risk of mouth and esophageal cancer, and limited evidence for larynx, colorectal, and breast cancer. How many years it takes for risk to fall is not known.13

Questions, answered

How does iQuit Drink help me drink less or quit?

It gives you a 30-day plan with one short lesson a day, an SOS button for cravings, a drink log that converts everything to standard drinks and calories, a weekly limit and an optional 4-week plan to cut down. You always see your days, drinks avoided and money saved.

Is it safe to stop drinking suddenly?

For most people who drink socially, yes. But if you drink heavily, every day, and have for a long time, stopping suddenly can cause dangerous withdrawal. Symptoms start 6 to 12 hours after the last drink and usually last 3 to 7 days. Seizures, confusion or seeing things that are not there need emergency care.

If that sounds like you, talk to a doctor before you stop or cut back sharply. They can suggest a gradual reduction or a medication. iQuit Drink is a support program and does not replace medical care.3, 5

What is a standard drink, and how many am I really having?

A can, a glass and a shot are not the same size. A standard drink is the amount of pure alcohol a country uses to count drinks, and it differs from country to country. You log what you actually drank and the app converts it to standard drinks for your country, so the count is real.14

Do I have to quit completely, or can I just cut down?

Both are valid goals, and the app supports both. You can set a weekly limit, follow a 4-week cutting-down plan or aim for zero. A limit is a ceiling, not a target. If you want structured guidance on either path, the NIAAA's Rethinking Drinking guide is a good, free place to start.15

What changes after a month without drinking?

In one observational study, 94 people who stopped for a month had better liver markers, blood pressure and insulin resistance than 47 who kept drinking. In a University of Sussex survey of Dry January participants, many reported better sleep and more energy, though that is self-reported, without a control group.

The effect can last: people who complete a month tend to drink less six months later.9, 10, 12

Why is my sleep worse in the first nights?

Alcohol helps you fall asleep but disrupts the second half of the night and reduces REM sleep, so the body has to readjust. The first nights without it can be harder, and many people report better sleep after a month.16, 6

What if I slip and have a drink?

A slip is data, not a verdict. What counts is the next 24 hours. Log the drink, note what led to it and go back to the plan today. The app has a short routine for exactly that moment.

Do I need an account? Is it private?

No account. Your reasons, drink log and notes stay on your phone. We only count anonymous events, like "opened the SOS", to improve the app. There are no ads.

Is iQuit Drink free?

You can start free, and the SOS is always free: nobody puts a paywall in front of you when a craving hits. The full plan comes with a 3-day free trial, and the store shows the current price before you confirm anything.

Is it for people under 18?

No. iQuit Drink is for adults 18 and over. If you are younger and worried about drinking, talk to a parent, a school nurse or a doctor.

Free help, from a person

An app is a good companion, and a trained person on the phone helps even more on hard days. These services are free, and the numbers were checked.

Specialized support

  • SAMHSA National Helpline

    Treatment referral and information for alcohol and other substance use. Free, confidential, in English and Spanish.

    Hours: 24/7, 365 days a year

    1-800-662-4357Open website

  • Alcoholics Anonymous

    Find an AA meeting near you.

    Hours: See the website

    Open website

Emotional support

  • 988 Suicide & Crisis Lifeline

    Support in an emotional crisis or thoughts of suicide, by call or text. Free.

    Hours: 24 hours, every day

    988Open website

  • 988 Suicide & Crisis Lifeline (chat)

    Chat with the 988 Lifeline.

    Hours: 24 hours, every day

    Open website

In an emergency, call your local emergency number.

Numbers checked on September 29, 2026. Not listed? Search for the free helpline of your country or ask a doctor. If you are in danger, call your local emergency number.

Sources

What this page says comes from these sources.

  1. Gallup. Americans' Drinking Remains at Record Low. 20 August 2026. news.gallup.com/poll/713534/americans-drinking-remains-record-low.aspx
  2. WHO Regional Office for Europe. No level of alcohol consumption is safe for our health. 4 January 2023. www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
  3. NHS. Alcohol-use disorder. NHS website, reviewed 24 April 2026. www.nhs.uk/conditions/alcohol-use-disorder/
  4. NIAAA. Hangovers (fact sheet). Updated December 2025. www.niaaa.nih.gov/publications/brochures-and-fact-sheets/hangovers
  5. MedlinePlus (U.S. National Library of Medicine). Alcohol withdrawal. Review date 1 January 2025. medlineplus.gov/ency/article/000764.htm
  6. Brower KJ. Insomnia, alcoholism and relapse. Sleep Med Rev. 2003;7(6):523-539. doi.org/10.1016/s1087-0792(03)90005-0
  7. Thiele M, Rausch V, Fluhr G, et al. Controlled attenuation parameter and alcoholic hepatic steatosis: diagnostic accuracy and role of alcohol detoxification. J Hepatol. 2018;68(5):1025-1032. doi.org/10.1016/j.jhep.2017.12.029
  8. Mental Health Foundation. Alcohol and mental health. Updated 16 February 2022. www.mentalhealth.org.uk/explore-mental-health/a-z-topics/alcohol-and-mental-health
  9. Mehta G, Macdonald S, Cronberg A, et al. Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. BMJ Open. 2018;8(5):e020673. doi.org/10.1136/bmjopen-2017-020673
  10. University of Sussex. How Dry January is the secret to better sleep, saving money and losing weight. 2 January 2019. www.sussex.ac.uk/broadcast/read/47131
  11. de Visser RO, Nicholls J. Temporary abstinence during Dry January: predictors of success; impact on well-being and self-efficacy. Psychol Health. 2020;35(11):1293-1305. doi.org/10.1080/08870446.2020.1743840
  12. de Visser RO, Robinson E, Bond R. Voluntary temporary abstinence from alcohol during Dry January and subsequent alcohol use. Health Psychol. 2016;35(3):281-289. doi.org/10.1037/hea0000297
  13. IARC. Handbooks of Cancer Prevention Volume 20A: Reduction or Cessation of Alcohol Consumption (Q&A). 2024. www.iarc.who.int/faq/iarc-handbooks-of-cancer-prevention-volume-20a-reduction-or-cessation-of-alcohol-consumption
  14. NIAAA. What Is A Standard Drink? National Institute on Alcohol Abuse and Alcoholism. www.niaaa.nih.gov/alcohols-effects-health/what-standard-drink
  15. NIAAA. Rethinking Drinking: To Cut Down or to Quit. rethinkingdrinking.niaaa.nih.gov/thinking-about-change/cut-down-or-quit
  16. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013;37(4):539-549. doi.org/10.1111/acer.12006

Start with a count.

Log tonight's drinks, pick a limit or a stop date and let the plan carry the next thirty days.

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