One Day At A Time Sober Craving Pause Check-In

Daily program by Tamsin Selbie

A drink thought before 10am?

I help you pause before that 10am thought becomes an action.

One tiny check-in. The phone feels quieter in your hand.

Show me the pause

This is for you if

—You have little time, but still want results.
—You get cravings when you do not even want alcohol.
—You hate the forever thought and need today only.
—You feel shame around the reasons you drank.
—You know the mental gymnastics gets exhausting.
—You want my personal guidance in your pocket.

I’m in for today

Why I made this

It was before 10am and I’d already had a drinking thought. Mental gymnastics. So I built this: no overthinking, takes a minute, and actually works.

— {First Name}

Lock in the pause

What you get

Daily pause prompt

Before the thought gets legs.

Three-drink rule

Hot drink. Water. Fun fizzy drink.

Craving swap

Cereal, music, movement, or one safe message.

Evening feeling note

Name the feeling without making it dramatic.

DONE check-in

Reply when the thought did not become action.

Send me the first pause

How it works

For 21 days, I text you easy prompts via WhatsApp. You do them & reply DONE.

Takes minutes - creates change.

Send me the prompts

Why this works

Small doable tasks drive action. Action leads to small wins. Wins encourage repetition.

21-day repetition builds habits & gets results.

Show me how it starts

This is not treatment. It’s me helping you check in today.

Let me check in

Start the sober pause

$29 one-time

21 days of WhatsApp prompts for today-only sober check-ins.

Included:

Practice pausing before a drinking thought becomes action.

Document cravings without judging the thought.

Try hot drink, water, fun fizzy drink.

Call or message one safe person.

Reply DONE when you’ve checked in honestly.

Not clicking at any point? I refund. No form. — {First Name}

You practice the pause loop one day at a time.

Start now - $29

Secure one-time payment.

Delivered via WhatsApp

What I'll send you

It's before 10am. The drinking thought is already in your head.

Reply with the exact thought, then put your phone down for two minutes.

If two minutes is too much, make cereal and send one word: paused.

You: DONE

Good. The thought got space, not action.

Good news landed. Your brain wants a drink to celebrate.

Message one safe person the news before you open any bottle.

If that feels big, type the news in Notes first.

You: DONE

Nice. The news left your phone.

It's witching hour. The sofa, shame, and drink thought are loud.

Make the three-drink rule: hot drink, water, fun fizzy drink.

If not, put on one song and walk to the kitchen.

You: DONE

Old Faithful. Your kitchen counted today.

Put me in your WhatsApp

FAQ

Q1: Do I need loads of time?

A: No. I keep it tiny. A pause, a note, a reply.

Q2: What if I miss a check-in?

A: I do not make it dramatic. You come back today.

Q3: Is this treatment or therapy?

A: No. I’m not your clinician. This is non-clinical support.

Q4: What if cravings show up at weird times?

A: I give you small moves you can use when they appear.

Q5: What if soft drinks trigger me?

A: Then you skip them. There is no right or wrong answer.

Q6: Do I have to pay again?

A: No. I keep it one-time.

Take the today-only route

You do not have to do forever. Just today.

I’m doing today with you