iPhone · Free

Most cravings end on their own.
This is how you last long enough to see that.

Open a session and an amber force closes in from the edges of the screen. That's the urge, given a shape. Your presence holds a cool center. Stay with it. Whether it's late-night snacking, emotional eating, or something else you didn't plan for, most urges peak in the first ten minutes and fall off by twenty. Craving Holdout makes that window visible.

Download on the App Store Free · No account · Nothing leaves your phone
Craving Holdout fire theme — amber craving force pressing in from the edges, cool center holding
Craving Holdout void theme — deep purple craving force surrounding a bright white center

The visual

The urge, given a shape.

When you start a session, an amber force presses in from every edge. The pressure represents the craving, not as a concept but as something you can watch move. Your presence on screen holds the center. The more you stay, the more it holds.

Most people say it helps to have something to look at. Not to distract. Just to make the craving feel like an object rather than an emergency.

Craving Holdout glacier theme — coach line: Every minute you don't act on it, it gets a little less

The coach

Someone checks in at the hardest minutes.

Minute 4 is usually when people give in. The coach shows up at minute 4, 8, 12, and 16 with a calibration, not a pep talk. A sentence about where you are in the window, based on what's actually happening.

Tap any time you need a read. It doesn't tell you how to feel. It tells you where you are.

Craving Holdout history screen — win rate, streak, and a log of every session

The record

Every session you've held is recorded.

Win rate, streak, duration. Every time you ran the clock. Not to punish you for the sessions that ended early. To show you that you've been here before and made it through.

That's the thing most people forget when a craving hits hard.

Visual themes

Nine environments
to run the clock in.

Fire, void, ember, glacier, abyss, solar, aurora, dusk, nebula. Different atmosphere, same mechanic. Three are free. Six more are a one-time $4.99 unlock.

Craving Holdout home screen showing all nine visual theme options

The science

What's happening when a craving hits is mostly neurochemical. Dopamine spikes in anticipation of reward. That's the pull you feel. But it doesn't hold that level. It drops, usually within 15 to 20 minutes, whether you act on it or not.

That's what the 20-minute window is based on. It holds for sugar cravings, food urges, and most impulses that feel urgent in the moment. If you can get past the peak, it doesn't disappear — it just gets smaller. Most people never see that happen because they give in before the peak passes.

How long do cravings actually last What is urge surfing

Urge surfing · ACT research and habit-loop literature

Questions

A few things people ask.

Is it free?

Yes. Free to download and use. Nine visual themes, three included. The other six are a one-time $4.99 unlock. No subscription.

What kind of cravings is this for?

Most people use it for evening snacking, sugar cravings, overeating, emotional eating, and other food urges. The mechanic works for any urge where a 20-minute gap is what you need. It is not a medical product and does not treat any condition.

Is my data private?

Nothing leaves your phone. Session records and preferences are stored locally on your device. No analytics, no accounts, no network requests at any point.

Does it work offline?

Entirely. No login, no sync, no internet connection needed at any point.