A moment to notice.
A chance to choose.
You have a choice right now.
Take a moment to notice what's true before you decide what to do next.
While you wait, try something different from what you'd normally do:
Change something.
Your environment. Your body. Your attention.
Do I still want the drink?
What did I notice?
The goal of the pause isn't perfection.
It's awareness.
You gave yourself ten minutes to notice.
That's the whole practice — not perfection, just awareness, one pause at a time.
This tool is for educational purposes only and is not medical advice.
If you drink first thing in the morning to feel normal, or have ever had shaking, sweating, racing heart, or anxiety when you tried to stop, please talk to a doctor before changing your drinking on your own. Stopping suddenly after heavy regular drinking can be medically dangerous, and this tool isn't a substitute for that care.
Free, confidential help is available 24/7:
SAMHSA Helpline — 1-800-662-4357
iPhone: tap the Share icon, then "Add to Home Screen."
Android: tap the ⋮ menu, then "Add to Home Screen" or "Install app."
Once added, it opens instantly — no searching for a link when you need it.