Sobriety Tracker App for Google Sheets

FRESH START SOBRIETY TRACKER: A PRIVATE APP TO QUIT OR CUT BACK ON DRINKING, SMOKING AND VAPING, ON YOUR PHONE AND COMPUTER

Take it one day at a time. Watch your alcohol-free or smoke-free time tick up to the second, see the money you've saved, and celebrate every milestone. When a craving hits, tap one button for your reasons, a guided "ride the wave" timer, calm breathing and the people who have your back.

It opens like an app on your phone, tablet and computer, and everything saves to your own Google Sheet, so it's private, synced everywhere and yours to keep. No sign-ups, no ads, no subscription.

Calm sage and sky look, with Sky, Sand and Night themes too.

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🌿 QUIT OR CUT BACK
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● TRACK ALCOHOL, SMOKING, VAPING or anything else, as many goals as you like
● QUIT: a live counter in days, hours, minutes and seconds from your quit date
● CUT BACK: set a weekly limit and the number of free days you're aiming for, then log with one tap
● MONEY SAVED and drinks or cigarettes not used, based on what you used before
● CALORIES SKIPPED estimate for alcohol
● MILESTONES from 1 day to 2 years, plus money-saved badges, with a celebration when you reach one

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🌿 WHEN A CRAVING HITS
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● ONE-TAP CRAVING BUTTON with your own reasons front and center
● RIDE THE WAVE: a 5, 10 or 15-minute guided urge-surfing timer
● BOX BREATHING: a calm, animated one-minute exercise
● PLAY THE TAPE FORWARD: picture how it really ends, then save it to your journal
● CALL YOUR PERSON: your support people are one tap away
● YOUR TOOLBOX: 15 coping ideas to start. Add your own and star your favorites

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🌿 LEARN YOUR PATTERNS
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● CRAVING LOG: strength, trigger, H.A.L.T. (hungry, angry, lonely, tired), what helped and how it ended
● TRIGGER INSIGHTS: your top triggers, the time of day and day of the week cravings hit, and how often you ride them out
● DAILY CHECK-IN: make your pledge, then rate your mood, sleep and cravings in 30 seconds
● PROGRESS: total savings, on-track days, a year heatmap, and your mood and cravings over time
● QUITTING SMOKING? Follow the CDC timeline of how your body heals, from 20 minutes to 15 years

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🌿 KIND, NOT SHAMING
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✓ Slipped? Tap I slipped. Restart your counter or keep it going and just note it. Your past streaks are saved in Your journey, and your free days still count
✓ Journal with 30 gentle prompts and your check-in history
✓ Get help page with free US helplines (988, SAMHSA National Helpline, 1-800-QUIT-NOW) and a note on quitting safely
✓ Start with a sample to explore, then clear it in one tap
✓ Works on iPhone, iPad, Android, Mac, Windows and Chromebook
✓ Saves as you go. Your information stays in your own Google account. Nothing is sent to us or any outside app
✓ Illustrated setup guide, and real help from us if you get stuck

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🌿 WHAT YOU'LL RECEIVE
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This is an instant digital download with 2 PDFs:
1. How to Access PDF with your link to copy the tracker into your Google Drive
2. Illustrated Setup Guide (8 pages) that shows every screen

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🌿 HOW IT WORKS
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1. Open your How to Access PDF and click the link to make your own copy (free Google account needed)
2. In your copy, click the 🌿 Sobriety Tracker menu, then Open my tracker
3. Give permission once. Google shows a "Google hasn't verified this app" screen for every personal script like this one. Click Advanced, then Go to Fresh Start Sobriety Tracker, then Allow. Your setup guide shows every step
4. Add your first goal, your reasons and your support people. Make your private app link (about 2 minutes) to add it to your phone's home screen

Setup takes about 10 minutes and is done on a computer. After that, use it anywhere.

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🌿 GOOD TO KNOW
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• Requires a free Google account and an internet connection
• Made for Google Sheets. It does not work in Excel, Numbers, GoodNotes or Notion
• It doesn't send reminders or notifications. Add it to your home screen so it's one tap away
• This is a self-help tracker, not medical advice or treatment, and it doesn't replace your doctor, counselor or support group. If you drink heavily every day, please talk with a doctor before you stop, because withdrawal can be dangerous
• Money saved and calories are estimates based on the numbers you enter
• Helplines listed in the app are for the US. You can add your own support people and numbers
• Names, goals and numbers in the photos are examples
• Colors may look slightly different on different screens
• Digital product only. No physical item will be shipped
• Because this is a digital download, returns and exchanges aren't accepted. If anything isn't working, please message us and we'll gladly help

For personal use only. Please don't share, resell or redistribute the tracker, its link or its artwork.

Building new habits too? See our Sunrise Habit Tracker and other planners in the shop.

Created by Muse & Make Co with the help of AI tools.