QuitSoda is a free 30-day no soda challenge: one short email a day with a practical step to help you cut back or quit. Replacement drinks, familiar soda moments, and a pace that fits. For regular and diet soda drinkers.
A simple worksheet for tracking your own progress.
Help with eating out, busy days, and getting back to your plan.
A swap does not have to be fancy. Cold water counts.
What the 30 days look like
Week 1: Get ready and startNotice when you usually drink soda and keep one or two replacement drinks within reach.
Week 2: Make your routine easierPlan for shopping, work, and meals, then review what helped during the first half of the challenge.
Week 3: Handle difficult momentsPractice what to do at restaurants, parties, and on stressful days. If you have a soda, return to your plan at the next opportunity.
Week 4: Choose what to keepKeep the changes that worked and decide how you want to continue after day 30.
Gradual path: compare your actual intake with the small target you chose. If it was manageable, choose your next reduction. If it wasn't, make the next step smaller or hold steady while you adjust the routine.
Quit-date path: if your date is ahead, check your preparations. If it has passed, look at the situations that helped or got in the way. Keep the useful parts.
Use your actual records, even if you missed a few days. Unknown days can stay blank.
Today's action: send a quick weekly check-in with:
Your soda amount
One useful swap
The next change you want to make
Complete my week 1 check-in
Patrick
This is the complete Day 7 email, word for word (the real one adds a photo and the check-in link). Short enough to finish on your phone.
What does your soda habit cost?
Quick estimate: drinks per day and what you pay. Full calculator on its own page.
Enter the price you usually pay for one 12 oz can.
Adults who want to change a regular, diet, or mixed soda habit. Built by Patrick after quitting soda, including zero-calorie options. If you are still reducing at the end of the month, you will leave with a plan for your next step.
Frequently asked questions
Does this include diet soda?
Yes. Pick regular, diet, or both in setup. Prefer a diet-focused walkthrough? See how to quit diet soda.
Do I have to quit immediately?
No. Choose gradual reduction or a quit date that gives you time to prepare. You can adjust your pace.
Do I need to quit caffeine?
Quitting soda and reducing caffeine are separate choices. The challenge helps you notice caffeine sources and directs you to general guidance. It does not prescribe an individual caffeine taper.
Does sparkling water count as soda?
Only plain unsweetened sparkling (seltzer or club soda, no syrup, juice, or sweetener) is an on-plan fizz swap, along with unsweetened still water and unsweetened tea or coffee. A squeeze of fresh citrus at home into that plain sparkling is fine. Flavored or fruit-flavored sparkling cans still count for tracking, even when they’re unsweetened or say “no added sugar.” So do regular, diet, zero, and prebiotic sodas, plus any drink with added sugar or a sweetener (juice used as a sweetener counts too). That’s a tracking convention, not a claim of equal health effects. See sparkling water vs soda · soda alternatives · soda cravings.
Will I lose weight?
This program does not promise weight loss. Changes in drink calories depend on your starting drinks and replacements, and are not a prediction of body-weight change.
Will there be an app?
We are exploring one for ongoing tracking and support. You can join the separate QuitSoda app waitlist. The 30-day email challenge is complete without an app.
Start the challenge
One welcome email, then 30 daily challenge emails.
Shopping guides
When a bottle, tea, carbonator, travel kit, or swap would help, start at the guides hub.
