QuitSoda

Stop drinking soda with a plan

30-day email challenge

Cut back on soda, one day at a time

Want to cut back or quit? Get one short email each day with a practical step. Replacement drinks, familiar soda moments, and a pace that fits. For regular and diet soda drinkers.

Rather start with a group? Join No Soda November, starting Sunday, November 1.

What you receive

Cold water pouring into a clear glass
A swap does not have to be fancy. Cold water counts.

What the 30 days look like

  1. Week 1: Get ready and startNotice when you usually drink soda and keep one or two replacement drinks within reach.
  2. Week 2: Make your routine easierPlan for shopping, work, and meals, then review what helped during the first half of the challenge.
  3. 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.
  4. Week 4: Choose what to keepKeep the changes that worked and decide how you want to continue after day 30.

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.

One drink = one 12 oz can.

Per week
$0.00
Per month
$0.00
Per year
$0.00

Open the full soda cost calculator

How it works

Join today. Your welcome email arrives right away (check spam or Promotions), then daily emails follow. Choose your approach in setup when you are ready. Prefer a full walkthrough first? Read how to quit soda in 30 days · what happens when you stop drinking soda.

After you join: set up my challenge · open the worksheet

Who it is for

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. Choose regular, diet, or both when you set up. We distinguish the nutritional differences and help you track changes relevant to your own drinks. 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 lessons.

Shopping guides

When a bottle, tea, carbonator, travel kit, or swap would help, start at the guides hub.