The evening gets decided at 4. Be there for it.
For a lot of people the evening's drinking gets decided around 4pm, on the drive home or walking past the bottle shop. Extra Life is there at that hour with a nudge from your pal, the swap you picked this morning and one tap to log an alcohol-free night. Go alcohol-free, or cut back and keep your streak on nights within a limit you set.
Free for 7 days for new subscribers, then $9.99 a month or $59.99 a year, renewing until you cancel. Cancel in the App Store at least a day before the week ends and you pay nothing. No account, no ads.
Alcohol-free, or cut back.
Alcohol-free counts every night without a drink. Had one? Tap Had a drink, the count starts again without a lecture and you can note what you had if you like.
Cut back is for drinking less without stopping. Set a nightly limit and, if you like, a weekly target, in standard drinks. Nights at or under your limit keep the streak going. Limits start within Australia's guidelines of 4 standard drinks on any day and 10 a week. If your usual week is higher than that, you can start above the guidelines at a starting step, labelled as one, with the guideline beside it. After 14 nights at or under your limit, your pal asks if you're ready to lower it a little. Nothing changes on its own.
If you drink heavily, stopping or cutting down suddenly can be dangerous. See a doctor before you start.
Logging a night is quick: drinks sit in groups for wine and sparkling, beer and spirits and pre-mixes, each counted at the standard drink value from Australia's guide, with a row for anything else from the label. Progress shows your drinks over the last eight weeks against your usual week.
Plan the week has two extras for alcohol: what you'll order when you're out and, if people are coming over, a hosting checklist that starts with alcohol-free drinks in the fridge.
Set up for alcohol.
When it's hardest
Your window is 4pm to 6pm to start with. Move it to the morning, the afternoon, the evening, late at night or any two hours of your own.
One tap to log
"Alcohol-free" or "Had a drink", logged that night from Today, the notification, Control Centre or Siri. A slip resets the count without a lecture. Forget to log and the streak pauses for up to 14 days instead of breaking.
A nudge that changes daily
287 nudges written for alcohol, in seven kinds: banter, your count, how far you've come, an afternoon snack idea, your plan for tonight, gentle days and the silly season. Nothing repeats inside 60 days and none of it ever lectures.
Pick who you're doing it for.
For alcohol you pick from Heart, Liver, Brain and Gut. Your pal sends your nudge, cheers a clear day and never gets sick or sad. Six more join as your best run reaches 7, 14, 30, 45, 60 and 90 days.
On Today your pal shares 25 short facts, each from Australian government and government-funded sources. Progress shows the clear mornings you've woken to.
Something else to do instead.
These start you off, each with a smaller version for a hard night. Keep the ones you like, add your own or pick from 51 ideas, from a long shower to a call home.
- Gardening or One pot
- Shower or Change your shirt
- Lime & soda or A few sips
- Music or One song, loud
- Chocolate or One square
- Call a friend or Text a friend
Pick tonight's before your window opens and Plan the week lets you set up the evenings ahead: the swaps, a time to leave by and the line you'll say.
Six ways through an urge and five quick games.
Tap Mindfulness and your pal stays with you: 4-7-8 breathing for about a minute, ride it out for 10 minutes with your pal talking you through, 5-4-3-2-1 grounding, a five-minute body scan read aloud, white noise while the screen is open (in the next update) or the reason you wrote down. Or play Catch Me, Slide Puzzle, Clear Out, Puck Duel or Bop Me for a few minutes on something else. None of it logs a thing. See them all
Everything else comes with it.
Six daily habits with streaks of their own: exercise, eating well, water, sleep, unwind and relaxation. Your own gym plan with 44 exercises, 18 guided yoga and pilates sequences, coins and daily quests for your pal, milestones and keepsakes, weekly stories and a crew of up to five friends. All in the one subscription, with nothing locked inside it. What's included
Free support, a tap away.
Extra Life is a habit tool, not medical advice. Help lines lists free Australian services for your thing first. It's on the main Settings screen and a tap away in Mindfulness when it's still hard.
If you drink heavily, stopping or cutting down suddenly can be dangerous. See a doctor before you start.
- National Alcohol and Other Drug Hotline - 1800 250 015. Free and confidential, 24 hours a day, 7 days a week.
- Counselling Online - counsellingonline.org.au. Free chat with alcohol and drug counsellors, 24/7.
In an emergency, call 000. More services are on Getting support.
Win the day.
Free for 7 days for new subscribers, then $9.99 a month or $59.99 a year, renewing until you cancel. No account, no ads.