Evidence-based sobriety & mindful drinking

Reclaim your evenings. Without the guilt.

No accounts. No streak-shaming. Just a science-backed daily check-in, real-time body repair, and 3-minute craving relief when 5 PM hits.

Download on the App Store Explore the Science ↓

For iPhone & iPad · Free to start · 100% Private

  • 🧬 Research-informed
  • 🔒 100% On-Device
  • ✨ Zero Accounts
  • 🛡️ Anti-Shame
Alcohol Free Tracker Today screen showing 145 alcohol-free days, check-in controls, body recovery timeline, savings estimate, and logged streak

The science

Cravings are waves.
Your body is already healing.

01 · Urge surfing

An urge rises, peaks, and passes — if you let it.

  1. RiseA cue — 5 PM, the fridge, a bad day.
  2. PeakNotice it in your body. Don't argue with it.
  3. PassBreathe until it fades on its own.

Bowen & Marlatt (2009), Psychology of Addictive Behaviors 23(4)

Rise Peak Pass
Craving intensityTime →
02 · Try one round

Slow breathing calms the alarm.

Ready 4 · 6

~6 breaths/min raises heart-rate variability — Zaccaro et al. (2018), Frontiers in Human Neuroscience

03 · After one dry month

Measured in a controlled study.

  • 0%lower insulin resistance
  • 0%lower blood pressure
  • 0 kgaverage weight lost

Mehta et al. (2018), BMJ Open — 94 moderate-to-heavy drinkers, 4 weeks alcohol-free vs. 47 controls

04 · Body recovery

What the app tracks, hour by hour.

8 hEthanol clears
24 hHeart off overdrive
72 hWithdrawal peak passes
7 dREM sleep returns
14 dGut lining resets
30 dLiver fat drops
90 dDopamine rebalances
1 yrLong-term risk falls

Sources: NIAAA; Ebrahim et al. (2013), Alcoholism: Clinical & Experimental Research (alcohol & REM sleep). Individual timelines vary. Not medical advice.

Why We Built This

The old way broke your spirit. The new way protects your momentum.

Traditional addiction apps rely on shame, mandatory public forums, and streak resets that trigger binge relapses. We chose harm reduction.

Traditional Sobriety Apps

  • ✕
    Mandatory account registration Forces email signups and sends spam notifications.
  • ✕
    Streak-shaming on slip-ups Resets to Day 0 in red text, triggering the "Abstinence Violation Effect" (bingeing).
  • ✕
    Forced social feeds & coaching Noisy public forums and unvetted peer chats.
  • ✕
    Aggressive $80/yr paywalls Locks basic day counting behind deceptive subscription trials.
  • ✕
    Cloud tracking & data brokers Sensitive drinking logs uploaded to third-party databases.

Alcohol Free Tracker

  • ✓
    Zero account required Download and start tracking in 3 seconds. 100% offline.
  • ✓
    Non-judgmental check-ins Log alcohol-free, light, or moderate days without losing your reflection streak.
  • ✓
    Quiet personal sanctuary No feeds, no influencers, no ads. Just your progress.
  • ✓
    Honest indie pricing Free core features with optional flexible Pro and Lifetime ownership.
  • ✓
    100% on-device privacy Protected by Apple local storage. We couldn't sell your data even if we tried.

Evidence-Based Guides

Practical science for cutting back & staying alcohol-free.

Actionable timelines, craving management protocols, and honest guides for sober-curious and mindful drinkers.

⏳ Sleep & HRV Recovery 7 min read

Alcohol & REM Sleep Recovery

How Long After Quitting Does Sleep Improve? (Timeline & Science)

An evidence-based timeline explaining why alcohol causes fragmented 3 AM wake-ups, suppresses vital REM sleep, and when your natural sleep architecture and HRV rebound after stopping drinking.

Read guide →
✦ App Comparison · Alternatives 7 min read

Best I Am Sober Alternatives in 2026

5 Clean, Private & Mindful Sobriety Apps Without Social Pressure

A transparent breakdown of why users are moving away from heavy community sobriety apps, and the 5 best alternatives for clean, private, pressure-free habit tracking.

Read guide →
✦ Mindful Moderation 7 min read

How to Drink Less Without Quitting Completely

Practical Rules, Psychology & Mindful Drinking Guide

An evidence-based blueprint for mindful drinking: habit psychology, setting non-negotiable boundaries, managing social pressure, and tracking alcohol reduction without all-or-nothing guilt.

Read guide →
Browse all alcohol-free guides →

Private by design

Your personal tracking does not need an audience.

Alcohol Free Tracker works without an account or network connection. Your profile, check-ins, notes, and drinking history stay on your device.

100% privateCore tracker data is stored locally on your iPhone.
No ad trackingNo advertising SDKs or data brokers.
You control backupsExport or import encrypted JSON backups when you choose.
Flexible ownershipStart free, or unlock Pro via annual or lifetime access.
Read the Privacy Policy
Alcohol Free Tracker Body Recovery and local privacy screen

For iPhone and iPad

Ready for a calmer kind of progress?

Track honestly, watch your body recover, and see your savings add up—100% privately.

Download on the App Store

Support

Answers when you need them.

Find quick answers here or send an email if you need a hand.

Quick answers

Frequently asked questions

Where is my tracker data stored?

Your profile, check-ins, drink levels, times, and notes are stored locally on your device. The app does not upload your personal logs to any external server.

Do I need an account?

No. Alcohol Free Tracker works immediately without registration, login, or an internet connection.

Can I track moderation ("drink less") as well as complete sobriety?

Yes. Daily check-ins let you log an alcohol-free day or record a light, moderate, or heavy drink level without resetting your logged reflection streak.

How do I back up or transfer my data?

Open Settings, choose Export, and save the portable JSON file to your files or iCloud Drive. To restore it on a new phone, choose Import.

Is this medical treatment?

No. The app is a self-directed tracking tool, not medical advice, diagnosis, treatment, counseling, or emergency withdrawal support.