Through the 2pm slump, caffeine-free.
The afternoon coffee is the one that's hardest to skip. Extra Life shows up as your slump starts with a nudge from your pal and the swap you picked, then takes one tap that night to log a caffeine-free day: none at all that day.
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.
Set up for caffeine.
When it's hardest
Your window is 2pm to 4pm 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
"Caffeine-free" or "Had caffeine", 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
169 nudges written for caffeine, gentle days included, plus the plan lines shared by all six. Nothing repeats inside 60 days and none of it ever lectures.
Pick who you're doing it for.
For caffeine you pick from Heart, Brain, Gut and Teeth. 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 15 short facts, each from Australian government and government-funded sources. Progress shows the caffeine-free 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 48 ideas, from a long shower to a call home.
- Herbal tea or Half a cup
- Lime & soda or A few sips
- Step outside or Open a window
- Music or One song, loud
- 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
Support in the app.
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.
- Lifeline - 13 11 14. Crisis support, any time. Text 0477 13 11 14.
- Beyond Blue - 1300 22 4636. Talk to a counsellor, any time.
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.