Free email challenge

The 30-day no soda challenge

QuitSoda is a free 30-day email challenge for adults who want to cut back on soda or stop. You get one short email a day with one practical step. It covers regular and diet soda, and you choose whether to cut back gradually or pick a quit date.

By Patrick McCarthy, reviewed Oct 27, 2026

Not medical advice. QuitSoda is habit support for adults. If caffeine, sugar, pregnancy, medicines, or a health condition affect your plan, ask your clinician.

How it works

1. Sign up with your email. Your welcome email arrives right away. Check spam or Promotions if you do not see it.
2. Set up your plan. In setup, choose gradual reduction or a quit date, and say whether your habit is regular soda, diet soda, or both.
3. Read one email a day for 30 days. Each one has a single action you can finish on your phone.
4. Track what you want to track. The worksheet and weekly check-ins are there if they help.

There is no app, no credit card, and nothing to buy. You can unsubscribe anytime.

What the 30 days cover

• Week 1: Get ready and start. Notice when you usually drink soda and keep one or two replacement drinks within reach.
• Week 2: Make your routine easier. Plan for shopping, work, and meals, then look back at what helped.
• Week 3: Handle the hard moments. Restaurants, parties, and stressful days. If you have a soda, you go back to your plan at the next chance.
• Week 4: Choose what to keep. Keep the changes that worked and decide how you want to continue after day 30.

What counts as soda during the challenge

Counts as soda: regular, diet, zero-sugar, and prebiotic soda, plus any drink with added sugar or a sweetener. Flavored sparkling water counts too, even when it is unsweetened.

On plan: unsweetened still water, plain unsweetened sparkling water (a squeeze of fresh citrus at home is fine), and unsweetened tea or coffee.

This is a tracking rule for the challenge, not a claim that every drink has the same health effects. Sparkling water vs soda has the full breakdown.

Want to start with a group?

No Soda November is the same 30-day challenge with a shared start date. Join by Saturday, October 31, 2026 and Day 1 arrives on Sunday, November 1 for everyone in the group.

Before day 1

A few things that make the first week easier:

• Look up what is in your usual can. Sugar in a can of soda and caffeine in soda list the label numbers by brand.
• If your soda has caffeine, decide whether you will keep caffeine in coffee or tea. Quitting soda and cutting caffeine are separate choices.
• Skim the soda withdrawal timeline so the first few days are less of a surprise.
• Stock one swap where the soda usually sits.

Prefer to read the whole plan first? How to quit soda in 30 days walks through it step by step.