Mindset
Moderation or abstinence: what are you actually choosing?
There is no single website rule that can decide the right goal for every person or every behaviour.
Make the goal measurable
“Less” is vague. Define what counts, what does not and what would tell you that the plan is failing.
Safety comes first
If you are physically dependent on alcohol or some drugs, abrupt stopping can be dangerous and a reduction plan may still need medical guidance.
Let evidence change the plan
If moderation repeatedly becomes loss of control or harm, that information matters. A plan should respond to reality rather than pride.
Use the tool: choose a realistic next interval, return and answer honestly. A NO does not erase previous choices. The timer is not a substitute for medical treatment.
Sources and further reading