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Change how you drink.

A 90-day program with one short guided hypnosis session a night, from bed.A 90-day program built by psychologists CLAIM PENDING · UM proves who. One short guided hypnosis session a night, from bed. Cut back or stop: you choose on day 30.

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7 days free, no card needed. $29.99/month after that, only if you subscribe.

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4.9 · 63 ratings on the App Store

The UM app playing tonight's hypnosis session over a dark sea: 05:00 on a green progress ring, and the line “Close your eyes, breathe deeply, and let go”.

Most apps count drinks. UM works underneath: a guided the dark sea behind the session player session each night, a the journal, Day 1 journal, a the tracker, 15 days tracker without shame.

What brought you here today?

This is the first question of the quiz. Answer a few more to see your 90-day plan.

Pick one answer

Pick the answer closest to yours.

Ninety nights, three months.

One session a night, a journal prompt and a short reading. Each month has its own job.

Day 30 Day 30

  1. Pause the pattern

    Month one is alcohol-free. Build awareness and notice the automatic drink before it happens.

  2. Rewire the response

    Month two swaps the old evening routine for new tools to try.

  3. Become

    Month three is about making the new routine feel like your own.

Day 30: alcohol-free or conscious moderation. Both are valid, and the choice is yours.

Anyone who drinks heavily every day should talk to a doctor before a month without alcohol.

One session a night, from bed.

Each night of the program has one guided hypnosis session, created by Dr. John and Dr. Nada O'Brien. You listen in bed with your eyes closed.

Skeptical about hypnosis? A session is a calm, guided audio that you can pause whenever you want.

Below: the session screen as it looks in the app. The audio plays in the app.

Inside the app.

  • Tonight's session

    One guided hypnosis session, from bed.

    UM app screen: tonight's hypnosis session timer

  • The journal

    Day 1: Happiness vs. Pleasure. Five minutes, no rules.

    UM app screen: journaling, Day 1, Happiness vs. Pleasure

  • Your month

    Welcome to Month 1: The Awareness.

    UM app screen: Welcome to Month 1, The Awareness

  • The toolkit

    Box breathing, urge surfing, mocktails.

    UM app screen: the toolkit with drink tracker, box breathing and urge surfing

  • The tracker

    Alcohol-free days, counted without shame.

    UM app screen: alcohol-free tracker with the current streak

The people behind the sessions.

John O'Brien at a microphone, recording a session

Dr. John O'Brien

TITLE PENDING · «Dr.» and degree only with proof

Created UM's nightly hypnosis sessions with Nada O'Brien.

Dr. Nada O'Brien

TITLE PENDING · plus portrait

Co-created UM's hypnosis sessions.

Laura Elorza speaking to camera

Laura Elorza

TITLE PENDING · role as UM can prove it

Presents UM's short videos on alcohol and blood pressure.

Meet the team

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.

lowkeymili App Store review, March 24, 2026

Start free. Decide on day 8.

First week

$0

  • 7 days of the program
  • No card needed
  • Nothing renews on its own
Download free

Monthly

$29.99/mo

  • Starts on day 8, only if you subscribe
  • Billed by Apple or Google
  • Cancel from your phone's subscription settings
Start in the app

The 90-day program

PRICE PENDING · UM sets it

  • One payment for all 90 nights
  • Includes the day 30 choice
  • Paid once, on the web, before the download
Take the quiz

See the price before you pay.

Your 90-day plan and its price appear at the end of the quiz.

  • Nothing is charged until you choose a plan.
  • On day 30 you choose: alcohol-free or conscious moderation.
  • In the app, the program is $29.99 a month after a free first week.
Take the quiz

Questions people ask.

Do I have to quit completely?

No. The first 30 days are alcohol-free so the old pattern can pause. On day 30 you choose: stay alcohol-free or move to conscious moderation. Both are part of the program.

When will I be charged?

Not during the first 7 days. The free week needs no card, so nothing can renew on its own. From day 8 the program continues with a $29.99 monthly subscription, if you choose to subscribe in the app.

If you take the quiz, your plan and its price appear at the end, before you pay anything.

Can I cancel anytime?

Yes. The subscription is billed by Apple or Google, and you cancel it from your phone's subscription settings.

What is a hypnosis session like?

A guided audio you play in bed with your eyes closed, meant as the last thing you do before sleep.

Who created UM?

John and Nada O'Brien created the hypnosis sessions. TITLES PENDING · each author's verifiable credential

Is UM medical care?

No. UM is a wellness program for people who drink more out of habit than they want to. Anyone who gets physical symptoms when they stop drinking should talk to a doctor before starting.

Does it work on iPhone and Android?

Yes. UM is on the App Store (iOS 15.1 or later) and on Google Play.

Start free on the App Store. 7 days, no card needed. Get UM Take the quiz to see your 90-day plan and its price. Start

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