Instead WORKS
This app has saved me more than once. Love the journal function. Can’t get enough of it.
Free
About
This app offers quick, ninety-second activities to help you manage cravings and difficult emotions. Choose from guided breathing exercises or physical challenges to ride out intense feelings. It also provides emergency contact options and tracks your progress without requiring an account.
✓90-second activities
✓Guided breathing exercises
✓Physical challenges
✓Emergency contact shortcuts
✓Streak tracking
✓Journaling
✓Data privacy
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What's New in Instead
1.0
August 27, 2026
User reviews
Developer apps
FAQ
What is Instead?
Instead provides short, 90-second activities designed to help you manage cravings and difficult emotions. It offers options like guided breathing or physical exercises to get you through intense moments.
What kind of activities does Instead offer?
Instead offers two main types of activities: 'RIDE THE WAVE' for guided breathing exercises with optional calming music, and 'WORK IT OFF' for physical challenges like fast tapping to distract from sitting still.
Does Instead require an account?
No, Instead does not require an account or sign-in. Your journal entries and streak data are stored locally on your device and can be backed up privately.
Can Instead help in a crisis?
Yes, Instead includes one-tap options to call or text a pre-selected contact and to reach the 988 Suicide & Crisis Lifeline. It's designed to be used when things are calm to set up these emergency contacts.
How does Instead track progress?
Instead tracks your streak in days, the money you've saved by not acting on cravings, and milestones reached. It also keeps a lifetime total of clean days even if you slip, so your progress is not lost.
Is Instead a replacement for therapy?
No, Instead explicitly states it is not therapy, medical care, or a crisis service, and it does not replace them. It is intended as a tool to help you navigate immediate difficult moments.
What devices does Instead support?
Instead is available for iPhone and iPod devices. It was released on August 26, 2026, with the latest version being 1.0 updated on August 27, 2026.
What is the age rating for Instead?
Instead has an age rating of 12+. This indicates it is suitable for users aged 12 and older.
