Record how long you held it, and what the anxiety actually did.
Urges pass. Everybody is told that and almost nobody believes it, because nobody has evidence from their own life. This is where you collect it: how strong the urge was, how long you waited, and whether the anxiety went up, stayed put or came down while you waited.
- Based on UK guidelines
- Private by default
- Free to start
Hello, Daniel
Last 30 days
Today
4.7units
2 logged
This week
54units
40 over guideline
Weekly average
76units
across 5 days
Alcohol-free days
0of 5
Start a streak
Units by day
The dashed line marks 2 units a day, the UK guideline of 14 a week spread evenly.
Why this exists
Delay is a skill, and skills need a record
The single most useful thing in cutting down is being able to sit with an urge and not act on it straight away. It gets easier with practice, but the improvement is far too gradual to notice from the inside. Fifteen minutes in week one and ninety in week six feels like nothing at the time. On a chart it is unmistakable.
- Nobody remembers accurately how long they held out last Tuesday
- The belief that the anxiety will keep climbing is what breaks the delay
- Your own record is more convincing than being told urges pass
- What set it off is obvious at the time and gone by the weekend
How it works
Using urge and delay log
Log it while it is happening, or just after
How strong the urge was out of a hundred, and how anxious you were before it started.
Record whether you delayed, and for how long
In minutes. Whether you drank in the end matters far less than the number of minutes, because the minutes are the thing that grows.
Say what the anxiety did
Increased, stayed the same, or reduced while you waited. This is the field that changes what people believe about their own urges.
Add the context
What set it off, what you drank instead if anything, and what you took from it. Brief is fine.
What you get
In the app
Delay time by day
A chart of how many minutes you held on each day, coloured by what the anxiety did while you waited. Tolerance growing, in a form you cannot argue with.
Urge strength over time
Rated out of a hundred, tracked across weeks. Peaks tend to soften long before they disappear.
What the anxiety did
Increased, same or reduced. Once you have twenty of these, the pattern is your own evidence rather than a claim in a leaflet.
Triggers and alternatives
What brought it on, and what you drank instead if you did. The alcohol-free options that actually worked for you, in your own words.
Who this helps
What it changes
If you are trying to break an automatic routine
The gap between the urge and the drink is where everything happens. Timing it makes it a thing you are deliberately practising rather than something you either manage or do not.
If you are having CBT
This is close to the delay and urge surfing record a therapist would give you on paper, and it fills in between sessions rather than in the ten minutes before one.
If you believe the urge will only get worse
Twenty entries in your own handwriting showing the anxiety coming down while you waited will shift that belief in a way that no amount of reassurance does.
Being straight with you
The point is the minutes, not whether you drank
An entry where you delayed forty minutes and then drank is a good entry. It is forty minutes longer than nothing and it is data about what works. The log is not built to catch you out, and nothing here is scored as a failure.
Common questions
What if I delayed and drank anyway?
Record it exactly like that. The delay time is what the log is measuring, and a delay followed by a drink still shows tolerance you did not have before.
What does the delay chart show?
Minutes delayed on each day, with the bars coloured by what the anxiety did while you waited. It sits in its own tab under the urge log.
Can I share this with my therapist?
Yes. The urge and delay log is one of the sections you can include in a shared report, with a passphrase and an expiry date if you want them.
Related features
Start with one honest week
Log what you actually drink for seven days. That alone tells you more than any estimate, and it is free to do.
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- Delete your account at any time
- We never sell your data