How do I set up if-then plans?

An if-then plan pairs a situation you choose with an action you can take. In Uncanned, select a familiar trigger and choose a practical response such as water, walking or Ride It Out. The pairing is editable. The app does not detect triggers automatically or decide which response you need.

General information for adults 18+; not medical advice. Health content has not been clinically reviewed.

Which triggers and actions are available?

Triggers include waking, coffee, after food, driving, work stress, training, alcohol, gaming and boredom. Actions include water, gum, walking, brushing teeth, slow breathing and opening Ride It Out.

How do I make it usable?

Choose the situation you recognize most readily. Pick an action you can prepare in advance, then edit the pairing when it stops fitting your day.

Does Uncanned know when a trigger happens?

No. The app does not automatically detect triggers. You choose and edit the pairing yourself.

Read the if-then technique and the craving guide. The app is not medical treatment.