UnhookedQuit gambling — or drinking, smoking, scrolling, whatever has you hooked
Day zero starts now. Every day after it counts.
Pick what you are quitting — gambling, alcohol, smoking or anything else. Unhooked counts every day, hour and minute you stay free, shows the money and time you get back, and gives you a toolkit for the ten minutes when an urge is loudest.
Free to use with optional Premium. No account, no ads, no tracking.
The method
Three moves that break a habit.
Quitting is not one big decision. It is hundreds of small ones, made on ordinary days. Unhooked is built around the moment the urge arrives.
Count from day zero
Your last one is day zero. From that moment the counter runs live — days, hours, minutes — alongside the money kept, the hours reclaimed and the next milestone to reach.
Ride the wave, don't fight it
Feel the pull? Tap SOS. A ten-minute wave timer shows the urge rise, peak and fade while you wait it out — with breathing, your own reasons and a helpline one tap away.
Replace it, then learn what sets you off
Small daily habits fill the gap the old one leaves. A quick mood check-in records your triggers, and over time you see the patterns behind the urges so you can plan around them.
The SOS toolkit
Built for the ten minutes that decide the day.
Most urges fade on their own within minutes if you do not feed them. SOS gives you something to do with those minutes — and logs every urge you ride out, so you can watch them get rarer and weaker.
“It's rising. Don't fight it. Notice where you feel it and keep breathing.”
- Ride the wave. A ten-minute timer drawn as a wave that rises, peaks and fades. Tap “still here” at each checkpoint; when it passes, the urge is logged as surfed.
- Breathe. Five slow rounds of four-four-four breathing, saved to Apple Health as Mindful Minutes if you allow it.
- Your reasons, your helplines. Read the list you wrote in your own words, or call a free, confidential helpline chosen for what you are quitting.
What's inside
Everything you need to stay on course.
Mood journal
Log how you feel and what triggered it, and watch your patterns take shape.
Short reads
Practical articles on how cravings work, replacing a habit instead of just removing it, sleep and screens.
Apple Watch
A breathing exercise, an urge button, and your day count — right on your wrist.
Face ID lock
Keep your journal private behind Face ID, Touch ID or your passcode, so it stays yours alone.
Apple Health
Save your breathing exercises to Health as Mindful Minutes.
Premium insights
Unlimited habits, 30 and 90-day trends, urge insights and iCloud sync across your devices.
Privacy
What you are quitting is nobody's business but yours.
Unhooked has no accounts to sign up for and no analytics watching you. What you record stays with you.
- Stays on your device. Habits, moods, and notes are stored locally on your iPhone.
- Your iCloud, not ours. Optional sync uses your private iCloud. We never see it.
- No tracking SDKs. No third-party analytics, no advertising, no data sold.
- Erase anytime. One tap in Settings clears everything the app has stored.
If this is hurting you, you don't have to do it alone.
Unhooked is a self-help tool, not medical treatment or professional advice. If a habit is affecting your health, finances or relationships, please reach out for support. The Get Help screen in the app lists free, confidential helplines and services such as SMART Recovery, and your doctor can point you to local care.