Instead: The Next 90 Seconds

A craving is loud, and it feels like it will last forever. It won't. Most peak and pass in about ninety seconds.

Instead gives you something to do with those ninety seconds.

Open it when the craving hits. Pick how you feel — wound up, or restless — and it hands you one thing to do until the wave passes.

RIDE THE WAVE
A breathing circle to match: four seconds in, hold, five out. Calm music if you want it, silence in one tap if you don't.

WORK IT OFF
When sitting still is the problem. Fast taps, a climbing combo, a score to beat. Ninety seconds of somewhere else to put it.

WHAT YOU KEEP
Your streak, counted in days. The money you save. Milestones at 24 hours, 72 hours, a week, a month, ninety days, six months, a year. Every craving you've beaten. A journal, if you want one — blank page, no prompts, no advice.

IF YOU SLIP
Your clean days move to a lifetime total instead of vanishing. The counter restarts. The total doesn't. You keep what you earned.

WHEN IT'S MORE THAN A CRAVING
One tap to call or text someone you chose in advance, and one tap to reach the 988 Suicide & Crisis Lifeline. Set your person up now, while things are calm, so the decision is already made when they aren't.

YOUR DATA STAYS ON YOUR PHONE
No account. No sign-in. No ads, no trackers, no analytics. Your journal and your streak never leave the device — we couldn't read them if we wanted to. Export a backup whenever you like, and keep it yourself.

Instead is not therapy, medical care, or a crisis service, and it doesn't replace them. It's a way to get through the next ninety seconds.