Sprout Wave vs Hold

Temptation comes in waves. Ride it out. Sprout Wave is a simple Apple Watch utility that helps you resist cravings and impulses using urge surfing — a technique from behavioral psychology. The science is simple: most cravings peak and fade within 60–90 seconds if you don't act on them. Sprout Wave gives you exactly what you need in that moment — a timer, a breathing guide, and a calming visual — so you can ride the wave instead of giving in. HOW IT WORKS 1. Feel a craving. Tap the complication or open the app. 2. Watch the wave rise and fall as you breathe through it. 3. At 90 seconds, check in — did the wave pass, or are you still riding? 4. Reflect honestly. No judgment. Just the next step. WHAT SPROUT WAVE HELPS WITH Eating • Smoking • Vaping • Alcohol • Drugs • Gambling • Shopping • Social Media • Gaming • Caffeine • Anger • Pornography • and more FEATURES — 90-second animated wave timer that visually mirrors a craving: rises, peaks, and drains away — Apple-style breathe in / breathe out guidance with haptic cues — Live heart rate monitoring — a gentle nudge when your HR spikes during a craving — Rotating encouragement messages tailored to your category — Compassionate reset — no shame if you gave in, just the next step — Customizable category list with your own priority order — Watch face complication and Smart Stack widget for instant access — No account. No subscription. No tracking. Just you and the wave. THE SPROUT PHILOSOPHY Sprout Wave doesn't track streaks or show you charts. It exists for one moment: the moment you feel the pull. Small wins grow big change.

Hold is a gentle urge interruption system for emotional eating and cravings. When an urge hits, you don't have to give in to autopilot or white-knuckle it. Hold will predict when the urge will hit and notify you. Open Hold, start a guided pause, and let the moment pass with you in control. HOW IT WORKS • Start a Hold the second a craving shows up • Ride out a calm, guided 10-minute pause — it keeps counting even if you put your phone down • Name what you're really feeling: stress, boredom, loneliness, tiredness, or reward • Choose a comfort swap and log what happened • Watch your patterns take shape over time WHY IT HELPS Most snacking isn't about hunger — it's about a feeling. Hold helps you notice the trigger, create a little space, and build a calmer relationship with food, one pause at a time. Regain self trust with food through Hold HOLD PLUS • Unlimited Holds, any time • Full exercise + danger window notification system • Weekly recap and charts • Personal risk map — your most vulnerable days and times • Trigger analysis and reset effectiveness • 8-week progress trends Hold Plus is an auto-renewing subscription (weekly or yearly) or a one-time lifetime purchase. Payment is charged to your Apple Account at confirmation. Subscriptions renew automatically unless turned off at least 24 hours before the end of the period, and can be managed in your Apple Account settings. Hold is a mindfulness support tool, not a medical or mental health treatment, and not a substitute for professional advice, diagnosis, or care. If you're struggling with compulsive behaviors or an eating disorder, please consult a qualified healthcare professional. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://holdprivacy.netlify.app