A quit drinking app for the hard minutes, not just the good days

Your first day with LastGlass

1. Choose your goal. Quit, take a break with an end date, aim for alcohol-free days or drink less. You can switch later without losing your record.
2. Set your date. Starting today, or already a few weeks in? Set the day you have been alcohol-free since and the live counter starts from there.
3. Add your reasons. Two or three, in your own words. They come back when you need them most.
4. Name your risky times. Friday at six, the drive home, a family visit. Decide now what you will do instead.
5. Check in tonight. How you felt, whether an urge showed up, whether alcohol was part of the day. It takes about a minute.

When an urge shows up

Tap I need support now and choose what is happening. One tap starts an urge timer, 20 minutes by default, that also shows on your Lock Screen. You can also use a guided breathing exercise, a 5-4-3-2-1 grounding exercise, your own reasons, shortcuts to up to three trusted contacts and helplines for your country. These core support tools stay free.

Why a timer? An urge to drink rises, peaks and passes like a wave. Riding it out, rather than fighting it, is a technique called urge surfing. Read more in how long do alcohol cravings last?

Progress you can see

• Live counter: your alcohol-free time, ticking up by the second.
• Milestones: 1 day, 3 days, a week, 30, 90 and 100 days, 6 months, a year and every year after.
• Money kept: based on what you used to drink and spend.
• Calendar and journal: your record, without a leaderboard.
• Widgets and Apple Watch: a small Home Screen widget, a support widget and your count on your watch face, all free.

A hard day doesn't erase your progress

Many people who quit drinking have a day that doesn't go to plan. In LastGlass, a hard day stays in your record without wiping out the clear days around it. You earn streak freezes as you check in, and if you miss a day, checking in the next day repairs it. The app helps you choose one next step and checks in with you the next morning.

What to look for in a quit drinking app

Whichever app you choose, check that it fits your goal, gives you something to do in the moment of an urge, handles a slip kindly, and is honest about privacy, cost and safety. A Cochrane review of digital alcohol tools found that features that help you do something else instead, plan for problem situations and use credible health information were linked to better results. Read the 10 questions to ask before you download.

Free, with more when you want it

The core app is free with no trial needed: check-ins, the live counter, milestones, money kept, journal, urge support, risky-time plans, safety resources, Face ID lock, a small widget and your count on Apple Watch. LastGlass+ adds personal patterns, weekly reviews, guided resets, savings goals, more widgets, a PDF summary for your doctor or therapist and the Watch urge timer. It is monthly or yearly, and eligible customers can try the yearly plan free for 7 days. Purchase details

Private by design

There is no LastGlass account, no social feed and no advertising. Your journal and personal record are stored on your device, and Face ID can lock the app. The privacy policy names the few services involved and what each one receives. More about privacy in LastGlass