Sober Girl / Guides
GuidesSober Girl guides
29 plain-language guides and tools. Every figure links to its source, and where the evidence is thin the guide says so. Written by the Sober Girl team at ShipAI Lab. General information, not medical advice.
Free tools
Work out your days, your savings, or print a calendar. Nothing you enter is stored.
Sobriety calculator: count your days sober and money savedEnter the date of your last drink. See your days, weeks and months sober, what you have saved, and when your next milestone falls.Printable sobriety calendar: 30, 60, 90, 100 or 365 daysA paper calendar you can stick on the fridge and tick each day. Choose a length, add a start date if you like, then print it or save it as a PDF.
Choosing an app
Compared from store listings, dated and linked.
Best sober tracker apps in 2026: which one for which personSix apps compared on what each is best for, what it costs and where it runs. Facts come from store listings, dated and linked, with a plain summary of what the research says about apps.The best app to quit drinking depends on your goalStopping completely, cutting down and taking a month off are different goals with different tools. Here is how to match the app to the goal, what the evidence says, and when to get real help.Is there a sober app for women? What exists and what to look forMost sobriety apps are built for everyone. Here is what is available for women, the numbers that explain why it matters, and an honest look at the options.Is the Reframe app free? Reframe and I Am Sober costs, comparedBoth apps are free to download, but both charge for the full experience. Here are the prices from each App Store listing, dated, and how to avoid paying for something you did not mean to.Sober Girl app: features, price, privacy and platformsA plain fact sheet on the Sober Girl app: what it does, what is free, how it treats your data, where it runs and what it is not.
Getting started and cravings
Practical help, grounded in NIAAA and MedlinePlus guidance.
How to quit drinking on your own: what is safe, and what is notSome people can stop without medical help, and some cannot do so safely. Here is how to tell which applies, and a practical plan if it is you.How to stop alcohol cravings: what helps, and when to get helpCravings feel urgent, but they follow patterns you can plan for. Here are the strategies NIAAA recommends, how to turn them into a plan, and when to bring in a doctor.Urge surfing: how to ride out a craving without giving inA craving is not a command. Urge surfing is a way to watch one rise and fall without acting on it. Here is how it works, how to try it, and what the research does and does not show.What to do instead of drinking: evenings, events and drinksThe hardest part of not drinking is often the time and ritual it leaves empty. Here are practical ideas by situation, so you are not inventing a plan in the moment.Sober journal prompts: 30 questions for the first monthsA sober journal turns a vague feeling into something you can see and learn from. These prompts are grouped by the moment you are in, with a few tips on keeping the habit.How to stop drinking wine every night: what it counts as, and a planA glass of wine most nights can feel ordinary. Here is how to count what you actually pour, how that compares with official guidance, and how to break the nightly habit.Sleep after quitting alcohol: why it can get worse firstMany people expect better sleep the moment they stop drinking, then lie awake. Here is why that happens, what the sources say about how long, and what is worth trying.
Understanding your drinking
Definitions, numbers and the research behind them.
What does “sober curious” mean?It means questioning your drinking without committing to never drinking again. Here is where the idea comes from, what the data shows and how to try it.Gray area drinking: what it means, and what to do with the questionIt describes drinking that is not at rock bottom but that you are not comfortable with. Here is where the term comes from, the measurable lines, and a better question than “which label am I?”.Hangxiety: why you feel anxious after drinking, and what to doAnxiety the morning after a night out is common enough to have its own nickname. Here is what the research actually shows, what it does not, and how to use the pattern.How much alcohol is too much for a woman?The numbers in official guidance are lower for women than for men, and they are easy to miscount. Here are the definitions from NIAAA and the NHS, and how to count your own week.Alcohol-free days: how many to aim for, and how to track themCounting alcohol-free days is the simplest way to see your pattern. Here is what official guidance says and how to track it, with an app or on paper.Is drinking alone a problem? What the research showsDrinking alone is common, and it is not a diagnosis. But research does link it to drinking more and drinking to cope. Here is what the evidence says, and what to ask yourself.Alcohol and weight: calories, weight gain, and what quitting doesAlcohol has calories, but the research on weight is less simple than the headlines. Here is the arithmetic, what studies found, and what quitting can and cannot do.Alcohol and depression: what the research saysAlcohol and low mood often show up together. Here is what the research says about the link, what it does not settle, and where to turn if you are struggling.
Challenges and milestones
A month off, and what the evidence says about each stage.
Sober October: a practical guide, with the evidenceThirty-one days without alcohol. How to set the rules, what to plan for, and what a month off has actually been shown to do.Dry January: benefits, rules and tipsA month off alcohol is simple to describe and harder to do. Here is where it comes from, what it has been shown to do, how to set your rules, and what to do if you slip.The best apps for Dry January, and what to look forA 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.Sobriety milestones: what the research says from day 1 to year 1Most day-by-day timelines online mix a few studies with guesswork. This one only states what a source supports, and says plainly where the evidence stops.Benefits of quitting alcohol: what the evidence supportsPlenty of lists promise dramatic changes. This one sticks to what studies measured, separates it from what people report, and says where the evidence stops.Sober holidays: a plan from Halloween to New Year’s EveThe holiday season is the hardest stretch of the year for many people who are not drinking. Here is a plan by event, with scripts, and what to do when you are caught off guard.
Resources
A facts-only directory.
Today is day one.
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