You don't have a willpower problem. You have an unconscious pattern, and that's something you can actually change.
Unconscious Moderation (UM app) is a science-informed habit change program for adults who want to drink less alcohol, reduce alcohol use, or stop drinking entirely. Whether you want to drink less, practice mindful drinking, or stop altogether, this app works with your subconscious mind to make change feel natural, not forced.
WHAT MAKES UNCONSCIOUS MODERATION DIFFERENT
Most apps count drinks or give you streaks to maintain. The UM app goes deeper. It targets the unconscious patterns, triggers, and emotional loops that drive drinking behavior in the first place, using tools grounded in psychology, neuroscience, and behavioral science.
DRINK TRACKER
The UM app includes a drink tracker, and it's not just a counter. It's a reflection tool. Every time you log a drink, you're also building self-awareness around when, why, and how you drink. Over time, these micro-moments of awareness become the foundation of real, lasting change.
HYPNOSIS FOR DRINKING
The UM app features guided hypnosis sessions developed by clinical psychologists and designed specifically for changing drinking habits. Hypnosis works by accessing the subconscious mind directly, where automatic behaviors live. Instead of fighting cravings through willpower, you learn to shift the patterns underneath them. Sessions are short, accessible, and designed to fit into a real life.
JOURNALING THAT ACTUALLY WORKS
Guided prompts help you explore what alcohol is doing for you emotionally and socially, so you can meet those needs in other ways. Journaling inside the UM app isn't about tracking failures. It's about building self-knowledge.
MINDFUL MOVEMENT
Short movement practices help regulate your nervous system, one of the most overlooked drivers of cravings and drinking patterns. When your body feels settled, your choices reflect that.
SUPPORT FOR REDUCING OR QUITTING
There's no pressure here. The UM app supports people who want to drink more mindfully and people who want to stop entirely. You decide what the goal looks like. The app helps you get there.
WHAT'S INSIDE THE UM APP
Amazing drink tracker with reflection prompts
Guided hypnosis sessions for habit change
Journaling tools for pattern awareness and emotional clarity
Mindful movement practices for nervous system support
Curated reading on behavior change and the psychology of habits
Personalized progress tracking
You're already whole. The UM app is just here to help you move a few wires around.
Download Unconscious Moderation and start shifting your relationship with alcohol today.
More info: https://um.app/
Terms and Conditions: https://um.app/privacy-policy/
Privacy Policy: https://um.app/privacy-policy/
Apple Licensed Application End User License Agreement: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
I’ll be honest, I was skeptical about using an app for this, but my first night using UM really surprised me. Usually, I lose track after the second drink, but having that visual reminder right there changed my whole mindset. It didn’t feel like I was being lectured; it just helped me stay in control without overthinking it. For the first time in a while, I woke up feeling actually refreshed the next morning. If you're on the fence, just try it for one night—it works.
Finally an app that helps me understand my drinking, not just track it
lowkeymili
I’ve tried cutting back on drinking before, and I usually fall back into the same habits after a week or two. This app felt different.At first I wasn’t sure about the hypnotherapy part, but I actually ended up liking it. It helped me slow down and think about why I was reaching for a drink, especially when I was stressed. The journaling didn’t feel forced either, which surprised me.I also like that it doesn’t pressure you to quit immediately. It feels more realistic and kind of meets you where you’re at.It’s not something that works overnight, you do have to stick with it, but I’ve definitely become more aware of my habits, and that alone has helped me cut back.
Great experience
Camres01
Really love this app! It’s helped me understand my journey with alcohol in a way I hadn’t before. Seeing my patterns laid out clearly makes it so much easier to stay aware and make better choices. Super easy to use too. I can’t wait to keep using it and discover more of what it has to offer
Awesome
Julia CG 30
What I love the most is how supportive and non-judgmental it feels. Instead of making you feel guilty, it motivates you to stay on track and celebrate every small win. The daily check-ins, progress tracking, and reminders keep me accountable in a way that feels empowering, not overwhelming.
Performance improvements and bug fixes.
Version 1.4.62
Subscriptions
Smart Recovery: Quit with Ease
Daily tasks, journaling & support
Free Trial
The developer, MyDry30 LLC, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Linked to You
The following data may be collected and linked to your identity:
Health & Fitness
Contact Info
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
Contact Info
Usage Data
Diagnostics
Privacy practices may vary, for example, based on the features you use or your age. Learn More
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
Seller
My Dry 30, LLC
Size
77.7 MB
Category
Lifestyle
Compatibility
Requires iOS 15.1 or later.
iPhone Requires iOS 15.1 or later.
iPod touch Requires iOS 15.1 or later.
Mac Requires macOS 12.0 or later and a Mac with Apple M1 chip or later.
