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, stressed 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 DIDN'T spend, Milestones at 24 hours, 72 hours, a week, a month, ninety days, six months, a year. Every craving you have beaten. A journal, if you want one: a blank page, capture you thoughts in the moment. IF YOU SLIP Your clean days move to a lifetime total instead of vanishing. The counter restarts. The total does not. You keep what you earned. WHEN IT IS 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 are not. YOUR DATA IS YOURS No account. No sign-in. Your journal and your streak never reach us — they live on your phone, and in your own private iCloud or Google backup if you use one, so they come back on a new phone. Export a separate copy whenever you like. Instead is not therapy, medical care, or a crisis service, and it does not replace them. It is a way to get through the next ninety seconds.