The best apps for Dry January, and what to look for
A free option from the people who run Dry January, a few paid ones, and a checklist for choosing. With the research on what a month off does.
The main free Dry January app is Try Dry from Alcohol Change UK, which tracks dry days, units, calories and money saved [1]. Other options include I Am Sober, Reframe, Sunflower and Sober Girl. In Alcohol Change UK’s summary of a 2019 evaluation, 86% of participants reported saving money and 70% sleeping better, though these are self-reported [2].
Where Dry January comes from
Dry January began in 2013 with Alcohol Change UK. It grew from 4,000 participants that year to 200,000 people using its app and tools worldwide in 2025 [1]. The charity says 17.5 million people were planning a month off alcohol in January 2026 [2].
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The apps worth knowing
Try Dry (free, from Alcohol Change UK)
Try Dry is the charity’s own app, launched in 2019 and now usable all year, and Alcohol Change UK reports 196,000 app users worldwide in 2024 [1]. The App Store listing says it is free with no ads. It tracks units, calories and money saved, lets you set drinking goals, separates planned from unplanned drinks, logs mood and sleep, sends daily reminders, and has dry-day streaks, a calendar, badges, a drinking risk quiz and a free coaching email program. It is rated 4.8 from 2.9K ratings [3].
I Am Sober
A day tracker with a daily pledge, sobriety calculator and milestones, free with in-app purchases [4].
Reframe
A 160-day education program with tracking and community, with a 7-day free trial and paid plans after that [5].
Sunflower
A sober-day tracker with guided exercises and an AI sponsor, free to download with subscriptions [6].
Sober Girl (ours)
A private tracker, on Android now and coming soon to iPhone, with a day counter, money saved, craving SOS and a tree that grows as you go. Core tools are free. We make it, so see our full comparison for how it differs from the others.
What to look for in a Dry January app
- It counts days and money. Seeing both is the point of a tracker.
- It lets you record a slip without wiping your history. A single slip should not erase a month of days. Check what the app does when you log one.
- It has a tool for a hard moment. A breathing exercise, a timer or a prompt to read your reason.
- It does not paywall the basics. Check the in-app purchases list before you rely on a feature.
- You are comfortable with its data practices. Read the privacy label on the store page.
- It works on your phone. Some apps are only on iPhone or only on Android.
What the research says about a month off
In Alcohol Change UK’s summary of the 2019 evaluation by Dr Richard de Visser at the University of Sussex, Dry January participants reported these benefits [2]:
What Dry January participants reported
Share of participants who said so, 2019 evaluation
These figures are self-reported and come from people who chose to take part. For measured changes, a BMJ Open study of 94 people who abstained for a month found significant falls in insulin resistance, blood pressure, weight and cancer-related growth factors, compared with 47 people who kept drinking. It was observational and excluded people with liver disease or alcohol dependence [7].
A note on safety
Is Sober Girl right for you?
- use an Android phone (the iPhone app is coming soon)
- want a private tracker, with your journal kept on your device
- want a day counter, money saved and a daily check-in in one calm place
- want a Craving SOS with a breathing exercise and a 10-minute timer
- want to start free and add Plus only if you need the journal, insights or milestone cards
- need it on an iPhone today (the App Store version is coming soon)
- want a community feed, live coaching or an AI chat
- want a structured multi-week education program
- need medical help for heavy drinking or withdrawal. An app is not treatment, so see the safety notes above
Frequently asked questions
Is there a free Dry January app?
Yes. Try Dry, from Alcohol Change UK, is free and tracks dry days, units, calories and money saved. Several other apps have free tiers, including I Am Sober and Sober Girl.
Do I need an app to do Dry January?
No. An app makes your streak and savings visible, which some people find motivating. A calendar and a notes app work too.
When did Dry January start?
In 2013, with Alcohol Change UK, growing from 4,000 participants that year.
What if I break Dry January?
Many people still report benefits, and Alcohol Change UK says six months after the campaign, seven in ten participants were drinking less riskily. Log the slip, note what led to it and carry on.
Sources
- About Dry January. Alcohol Change UK.
- The evidence behind the Dry January challenge: benefits and long-term impact. Alcohol Change UK, summarising evaluations by Dr Richard de Visser, University of Sussex. Self-reported results from people who signed up to Dry January, not a controlled trial.
- TRY DRY: The Dry January App on the App Store (US). Apple App Store listing, retrieved 6 October 2026.
- I Am Sober on the App Store (US). Apple App Store listing, retrieved 6 October 2026.
- Reframe: Drink Less & Thrive on the App Store (US). Apple App Store listing, retrieved 6 October 2026.
- Sunflower: Quit Any Addiction on the App Store (US). Apple App Store listing, retrieved 6 October 2026.
- Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. Mehta G, Macdonald S, Cronberg A, et al. BMJ Open 2018;8:e020673. Observational study. 94 people who chose to abstain for a month and 47 who kept drinking.
- Alcohol withdrawal. MedlinePlus (US National Library of Medicine), reviewed 1 January 2025 by Frank D. Brodkey, MD.
- National Helpline. SAMHSA. Free, confidential, 24/7 treatment referral line: 1-800-662-4357.
How we write these. Every figure above links to the source it came from, and we label self-reported and observational results as such. Where we could not find a source we trust, the page says so instead of filling the gap. Sober Girl is made by ShipAI Lab and this is not medical advice. Sources were checked on 6 October 2026. If you spot an error, email us at integrateopenai@gmail.com.
Keep reading
Today is day one.
Sober Girl is a private sobriety tracker for women, on Android now and coming soon to iPhone: day counter, money saved, craving SOS and a tree that grows with you. Free to start.