The best sobriety app matches your goal: stopping completely, cutting back, taking a month off or staying sober long term. Look for tracking you'll keep up with, encouragement on hard days and a path to real-world support. Ten apps follow in no particular order, plus how to get the most from them.
Changing your relationship with alcohol is personal, and there's no single right way to do it. Some people stop overnight, some cut back gradually and some take a dry month to see how they feel. An app gives you a private place to track progress and stay motivated, whichever route you choose.
The ten apps below are listed alphabetically and in no particular order, from simple sober counters to coaching apps, community apps and a charity's tracker. Each description comes from the app's own App Store listing, re-checked this week. This is general information, not medical advice; if you drink heavily, talk to your doctor before stopping suddenly. Taking real breaks helps too, as my piece on why downtime matters for wellbeing explains.
Sobriety apps compared
In the free plan column, Yes means the app's own listing describes free use or a free download, Trial only means a time-limited trial and No means neither is stated on the pages we read. Several apps offer premium coaching or extra content on top.
| Tool | Type | Good for | Free plan |
|---|---|---|---|
| Days Since | Streak counter | Counting days for any habit | Yes |
| DrinkControl | Drink tracker | Logging what you drink | Yes |
| I Am Sober | Sobriety tracker | Daily pledges and milestones | Yes |
| Loosid | Sober community | Sober social life | Yes |
| Nomo | Sobriety clocks | Several sobriety clocks | Yes |
| Reframe | Drinking coach | Changing drinking habits | Yes |
| Sober Time | Sobriety counter | A simple sober counter | Yes |
| Sobo | Support companion | A friendly daily check-in | Yes |
| Sunnyside | Mindful drinking | Mindful drinking goals | Yes |
| Try Dry | Charity app | Dry January and beyond | Yes |
Ten apps for quitting or cutting back
Days Since
Best for: Habit trackers giving up more than one thing who want a simple day counter running for each separate streak.
DrinkControl
Best for: Cutters-back who want to log every drink they have and see their weekly totals laid out clearly.
I Am Sober
Best for: Recovering drinkers who want a sobriety tracker that counts every sober day and marks each milestone along the way.
Loosid
Best for: Newly sober people who want a community and ideas for a social life without alcohol.
Nomo
Best for: Anyone giving up more than one habit who wants separate sobriety clocks and check-ins for each one.
Reframe
Best for: Drinkers who want to understand their habits and cut back, not only stop completely.
Sober Time
Best for: Quitters who want a straightforward counter of sober time, with their own reasons to stay on track close at hand.
Sobo
Best for: Anyone who'd like a friendly daily companion to check in with on the hard days.
Sunnyside
Best for: Moderate drinkers who want gentle goals and tracking to drink a little less each week.
Try Dry
Best for: UK drinkers taking part in Dry January who want to keep tracking their drinking all year.
Know what you're aiming for
Whether you're quitting or cutting back, a clear limit helps. The NHS advises not regularly drinking more than 14 units a week and, if you want to cut down, trying to have several drink-free days each week.
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What that means for you: track units rather than drinks. A large glass of wine or a strong craft beer can hold far more units than people guess, so a drink counter that understands units gives you a truer picture than a simple tally.
Counter, coach or community?
Counter apps show how long you've been sober, with milestones that feel great to hit. Coaching apps help you understand your drinking and change habits step by step, which suits people cutting back rather than stopping. Community apps connect you with others on the same path, which can make a real difference on difficult evenings.
Many people use a counter for motivation and a community for support, and that pairing works well.
Getting through the first weeks
- Decide your goal: stop, cut back or take a set break.
- Set it up in your app and choose a start date.
- Remove alcohol from the house if you can.
- Plan alcohol-free drinks and activities for usual drinking times.
- Tell one person you trust what you're doing.
- Check in with your app every evening, even on good days.
What helps people stick with it
- Knowing your triggers. Stress, boredom and certain friends are common ones.
- Having a go-to alcohol-free drink. It makes social plans easier.
- Counting what you gain. Better sleep and clearer mornings add up.
- Being kind after a slip. Log it, learn from it and keep going.
Where to find support beyond the app
Your GP or doctor can talk through options and check your health. Local alcohol services, mutual support groups and charities offer free help in many areas, often with online meetings. If you ever feel unsafe or overwhelmed, reach out to a professional straight away; an app is a helpful companion, not a replacement for care.
Do you make a sobriety app? Tool makers can ask to be considered for a featured place on this list.
My plain advice on choosing a sobriety app
Pick the app that matches your goal and keep it simple. If you're stopping, a counter with milestones gives you something to protect. If you're cutting back, a tracker that shows units and drink-free days keeps you honest without making you feel you've failed.
And don't go it alone. Apps are good at motivation, but people get you through the hard days: friends, support groups, your doctor or local services. Use the app to stay on track between those conversations. If evenings are the hardest part, a calm distraction like the online jigsaw puzzle games I've looked at can fill the gap.
Frequently asked questions
What is the best app for staying sober?
One that matches your goal: a counter for quitting, a coaching app for cutting back or a community app for support.
Are sobriety apps free?
Most are free to download, and several offer premium coaching or content on top.
How much alcohol is safe to drink?
The NHS advises not regularly drinking more than 14 units a week and having several drink-free days.
Can an app help me cut back rather than quit?
Yes. Several apps focus on drinking less, with goals and weekly tracking.
Should I stop drinking suddenly?
If you drink heavily, talk to a doctor first, because stopping suddenly can be risky.
Is there an app for Dry January?
Yes. One app here comes from the charity behind Dry January and tracks drinking all year.
