Sobriety Tracker & Sober Days
Sobriety Tracker & Sober Days — Count your sober days and get through the urge
Sobriety Tracker & Sober Days is an iOS and Android app that counts your sober days live, down to the second, from your quit date. It adds a private daily journal, a milestone ladder, a log for slips, and a craving toolkit with a panic button, guided breathing and an AI coach. It is a personal tracking tool, not treatment.
- Price
- Free, Pro upgrade
- Platforms
- iOS and Android
- Languages
- 10
- Age rating
- 4+
- Version
- 1.2.0
- Requires
- iOS 15.1 or later
A slip is data, not a verdict.
Counting sober days works because the number is honest and visible. It stops working the moment one hard day erases everything. This app lets you log a slip without restarting your story, so you can see what led up to it instead of hiding it.
What it is
Sobriety Tracker & Sober Days is a free iOS and Android app for people who want to quit or cut down on drinking, and it also works for nicotine or any goal you name. A live counter shows days, hours, minutes and seconds since your quit date, and a milestone ladder runs from the first 24 hours to two years. For the moment an urge hits there is a panic button with short coping cards, a guided breathing exercise and an AI craving coach, and crisis resources are one tap away. It is a personal tracking and support tool, not a medical device or a substitute for professional care.
Inside the app
What it looks like
Background
Does counting sober days help, and what should you know before you stop drinking?
Many people find that seeing a running count of days since their last drink gives early sobriety something concrete to protect, and that is the reason day counters are common in recovery communities. A counter is a prompt, not a treatment. Stopping alcohol suddenly after heavy, regular drinking can cause withdrawal that is medically dangerous, so it is worth speaking to a doctor before you stop rather than after something goes wrong.
Why the first days matter mostthe hardest stretch
The first hours and days are when many people give up, and they are also the period with the least visible progress. That is why this app starts its ladder at 24 hours and adds hour-by-hour check points early on, instead of waiting for a week to show you anything.
Urges rise and passthe idea behind urge surfing
A craving usually peaks and then eases rather than building without limit. The app's urge-surf timer is built on that idea: you set a timer, watch the urge and wait it out, with breathing and coping cards nearby.
Triggers and patternswhy logging helps
Cravings tend to cluster around certain times, places, moods and company. Logging urges, mood check-ins and slips builds up a record you can look at later, which is more useful than relying on memory of a hard evening.
Withdrawal is a medical questionsee a professional
Shaking, sweating, confusion, hallucinations or seizures after stopping or cutting down can be signs of serious alcohol withdrawal and need urgent medical help. A tracker cannot assess that, which is why the app points to crisis resources and to a doctor.
How it works
How you use it
The app is built for two moments: the quiet daily one where you record how you are, and the sudden one where an urge arrives.
Set your quit date and a counter
Choose alcohol, nicotine or a goal you name. A live counter starts from your quit date, and you can add a second counter for another habit.
Check in once a day
Pick a mood (great, good, okay, struggling or craving) and add an optional note. The journal is private, and your past entries stay in one list.
When an urge arrives, tap I'm having an urge
Use the panic button for short coping cards, then follow a slow guided breathing pattern. If you want company, a short chat with the AI craving coach is one tap away.
Look back at your reasons and progress
Reread the reasons you wrote for quitting, check your next milestone, and see money saved and drinks avoided calculated from the figures you entered.
What's inside
What is inside
Live
Counter in days, hours, minutes and seconds
A running count since your quit date for alcohol, nicotine or any custom goal. You can keep several counters at the same time.
10
Milestones from 24 hours to 2 years
A ladder of day milestones with a badge for each, starting at day 1, 3, 7, 14 and 30 and continuing to 60, 90, 180, 365 and 730 days. The longer milestones are part of Pro.
Urge
Panic button and breathing
Short coping cards for the moment an urge hits, followed by a guided slow breathing exercise, with a timer for riding out the urge.
AI
AI craving coach
A private chat for a calm voice through an urge. Messages that look like a crisis are caught on the device first and shown a crisis card instead of being sent to the AI.
Log
Slip and relapse log
Record a slip honestly and choose whether to reset or keep your streak, then see patterns over time rather than a single hard day.
Saved
Money saved and drinks avoided
Progress figures worked out from your own drinks per week and cost inputs, not from a generic estimate.
Fit
Who it's for — and who it isn't
A good fit if you
- Are counting days since your last drink and want the number to feel motivating
- Are early in quitting and want calm tools for the exact minute an urge arrives
- Slipped before and want a tracker that supports a fresh start rather than punishing one
- Want a private journal for moods and reasons that is not shared or posted
- Support someone else and want to see what a daily check-in habit looks like
Not the right tool if you
- Need medical supervision for withdrawal: this app cannot assess it and is not a medical device
- Are in crisis or at risk of harming yourself: contact emergency services or a crisis line instead of an app
- Want a community or social feed: check-ins and the journal are private, not shared
- Expect unlimited AI coaching for free, since longer use is part of Pro
Safety and limits
Read this before you rely on the app
Sobriety Tracker & Sober Days is a personal tracking and support tool. It does not diagnose, treat, cure or prevent any medical or substance-use condition, and nothing in it is medical advice. It does not promise that you will stay sober.
Talk to a doctor before you stop drinking if you drink heavily or every day, or have been through withdrawal before. Stopping suddenly can cause serious symptoms such as shaking, confusion, hallucinations or seizures, and these need urgent medical care. The same applies to anyone taking medication or living with a health condition.
If you are in crisis, get help now. In the United States, call or text 988 (the Suicide and Crisis Lifeline) or call 1-800-662-4357 (SAMHSA's national helpline). Outside the US, use your local emergency number or crisis line. The app's In crisis? Get help now button lists these, and a message to the AI coach that looks like a crisis is intercepted on the device and answered with this crisis card instead.
The recovery timeline in the app is general information about how people may feel over time. It is not a prediction for you, and the AI coach is not a clinician or a sponsor.
Privacy
What stays on your phone
Your check-ins, journal and reasons for quitting stay private on your device by default. The AI craving coach is the exception because a chat message has to reach an AI service to be answered, so avoid typing anything you do not want sent.
Full details are in the CoddyKit privacy policy.
Questions
Frequently asked questions
What is a good app for tracking sober days?
A good one shows the count clearly, helps with the moment an urge hits and does not punish a slip. Sobriety Tracker & Sober Days has a live day, hour, minute and second counter, a milestone ladder, a panic button with breathing and coping cards, and a slip log that lets you keep your story going. It is free to start on iOS and Android.
Can the app track more than alcohol?
Yes. You can set the counter for alcohol, nicotine or any goal you name, and keep several counters at once for different habits. The money saved and drinks avoided figures apply to drinking and come from your own weekly amount and cost.
What happens if I slip?
You log it honestly and choose whether to reset the counter or keep your streak going. Sobriety Tracker & Sober Days treats a slip as information, so over time you can see patterns, not just one bad day. The log is there to learn from, not to judge you.
How does the panic button work?
Tap I'm having an urge, or I'm craving right now on the Tools tab, and you get short coping cards followed by a guided slow breathing exercise with an animated circle. There is also an urge-surf timer built on the idea that an urge usually peaks and eases, and a link to the AI craving coach if you want to talk it through.
Is it safe to stop drinking suddenly?
Not always. Stopping suddenly after heavy or daily drinking can cause withdrawal with shaking, confusion, hallucinations or seizures, which needs medical help. Speak to a doctor before you stop if that describes you. Sobriety Tracker & Sober Days is a tracker and cannot assess your risk.
Does the AI craving coach replace a counsellor or sponsor?
No. The AI craving coach is a private chat meant to give a level-headed voice while an urge passes. It is not a clinician, a counsellor or a sponsor, and it cannot treat addiction. If a message looks like a crisis, the app shows crisis resources instead of sending it to the AI.
Are my journal entries private?
Check-ins, the journal and your reasons for quitting stay private on your device by default, and nothing is posted or shared with other users. The AI coach chat is the one part that is sent to an AI service so it can reply.
Is Sobriety Tracker & Sober Days free?
It is free to use every day: the live counter, milestone ladder, mood check-ins and journal, reasons list, slip log and panic-button tools. Pro adds unlimited AI craving-coach conversations, extra trackers, the full milestone and recovery-timeline library, detailed pattern insights and no ads.
Get started
Start counting the day that matters
Free to start on iOS and Android, in 10 languages.
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Not a medical device. Does not diagnose or treat any condition.