Get through 4pm without the drink.
Extra Life is a health and lifestyle app built around the moments that decide your day. It shows up when the old habit usually wins, puts something better in front of you and keeps score of every good call you make.
Free on iPhone. No account, no ads.
Most apps log the drink. Extra Life shows up before it.
The decision gets made in a predictable stretch of the afternoon. Extra Life counts down to it, sends a nudge that is different every day and names tonight's plan when your calendar has one: "Pilates at 5, bag packed?"
When the window opens, logging the day is one tap. Alcohol-free locks it in. A drink resets the count without a lecture and the app carries on.
Swaps for the hour you used to lose. Gym, a walk, a snack, dinner, tea or your own. Each one brings its prop onto the stage.
Miss a log and the streak holds. A forgotten tap pauses the run instead of ending it. Fill the gap later and it carries on.
Pick who you're doing it for.
Every character is a part of you that gets better with every alcohol-free day. Pick one when you start and it keeps you company: watchful while the window is open, triumphant once the day is logged. Nobody gets sick or sad. A drink is just logged.
Heart
Feeling good
Liver
Health
Brain
Control
Gut
Calm
Six more join as your best run grows
One arrives as your best run reaches 7, 14, 30, 45, 60 and 90 days. A drink never takes one away.
The same loop, pointed at the basics.
Exercise, eating well, water and sleep sit under the streak, each with a target and a streak of its own. Tap to log, watch the bottle fill and keep the flames going.
Exercise
Minutes a day, by hand or from Apple Health.
Eating well
Tick the meals you ate well. No calorie counting.
Water
A glass, a bottle or a big bottle, toward your target.
Sleep
Last night from Apple Health or set by hand.
Keepsakes for the days that count.
Hit 7, 14, 30, 60 or 90 days or beat your personal best and your character takes the podium. Each milestone leaves a keepsake on your shelf that stays there.
See what the streak is buying back.
Your run, your best and the clear mornings you've woken to. Walk the journey toward the next milestone, check the last four weeks at a glance and edit any day in the log.
A recovery timeline shows what the coming weeks tend to bring, so the next 30 days have something to aim at.
Keep a streak going together.
Pick up to two friends through Game Center and your crew shares one streak: the days all of you have won your window. Habit streaks sit side by side, so there is always someone to message at 5pm.
It is off until you turn it on. Game Center only ever sees neutral names like "windows won", never a word about alcohol.
Small, on time and never preachy.
A world that keeps time
Today is a scene that moves from morning light to an evening sky, with your swaps and habits standing on it.
Your character on your lock screen
The afternoon nudge, the 9pm log and the morning check-in come from your character, answered with one tap.
Widgets
Your streak and your character on the Home Screen, in the same morning, day or evening light.
Reminders for the rest
A gentle prompt for exercise, water, meals and sleep, skipped once you're on target.
A weekly summary
Sunday evening: your alcohol-free days, gym sessions and habit days on target.
Private by design
No account, no ads and nothing sent to us. Your data stays on your iPhone and in your own iCloud. Privacy policy
Get through 4pm.
Free on iPhone, with no account and no ads.
If you drink heavily, stopping suddenly can be dangerous. See a doctor before you start.