Free tools for cutting back and quitting alcohol
Calculators, timelines and check-ins you can use right now. No sign-up, and what you enter is never sent to us.
These tools give educational estimates, not medical advice. If you drink heavily every day, do not stop suddenly without medical guidance.
Health & Science
- Recovery timelineYour first 30 days, hour by hour
- Reflux trigger pickerWhat's stacking your reflux risk tonight?
- Blood-pressure recovery estimatorEstimate your blood pressure change
- Blood sugar swing simulatorSee the spike and the delayed crash
- Alcohol and cancer risk explorerSee how drinking moves your cancer risk
- Mood-lift timelineSee where your mood sits on the recovery curve
- Gut recovery explorerWhat heals in your gut, and when
- Is drinking hurting my hair?Which kind of hair loss is this?
- Immune recovery timelineWatch your immune defense climb back
- Recovery dose checkHow does your post-training drinking compare with the doses studies tested?
- Tooth risk explorerWhat does your usual drink do to your teeth?
- Blackout-risk meterSee what pushes a night toward a blackout
- De-bloat timelineSee your de-bloat timeline
- Urge-surf timerRide the craving instead of fighting it
- Tremor timelineSee where your shakes are on the tremor arc
- Self-checkCould my withdrawal be dangerous?
- Self-checkHow risky is my drinking?
- Recovery timelineHow anxiety settles after you quit
- Brain fog clarity forecastForecast when your head clears
- Constipation-ease plannerSee what could get things moving again
- Gut-settle plannerSee where your gut is settling
- Kidney load mapWhich kidney pressures does your drinking switch on?
- Libido recovery forecastForecast when your sex drive rebounds
- Cholesterol shift explorerWhat happens to your cholesterol when you stop drinking?
- Inflammation settle mapInflammation settle map
- Hangxiety timelineSee your hangxiety rebound play out
- Headache clue finderWhat might be behind your headache since you stopped drinking?
- Palpitations red-flag checkHeart palpitations: is this an emergency?
- Self-checkAm I a high-functioning drinker?
- Metabolism calculatorEstimate when alcohol leaves your system
- Calorie counterThe calories you drink without tasting
- Self-checkAre you ready to make a change?
- Fuse length plannerHow short is your fuse likely to be today?
- Nightly risk meterIs your nightly drink a problem?
- Liver pain checkerPain under your right ribs since you stopped drinking: how soon should you get checked?
- Recovery timelineHow your liver heals, day by day
- Night-sweat plannerSee where you are on the sweat curve
- PAWS wave trackerWhere are you in the PAWS arc?
- Restless legs plannerSettle your restless legs tonight
- Recovery timelineHow your sleep recovers
- Unit calculatorHow many drinks are really in your glass?
- Sweet-craving plannerSee where your sweet craving sits
- Energy-rebound timelineSee where your energy sits on the rebound
- Dream timelineSee where you are on the dream curve
- Recovery timelineHow your weight shifts after quitting
- Withdrawal red-flag checkerStopping drinking: is this withdrawal safe to ride out, or time to get help?
- Tolerance-shift explainerWhy the same drink hits harder now
Milestones
Guides & Tips
- Treatment options finderWhich options should you ask your doctor about?
- Mocktail matcherFind your non-alcoholic drink
- App comparisonCompare the top sobriety apps
- Evening swap plannerWhat could fill your evening instead?
- Recovery timelineHow your skin recovers after quitting
- Self-checkAm I a grey-area drinker?
- Conversation script builderPlan the first few lines before you talk
- Say-no scripterGet your line for tonight
- Wind-down builderBuild a wind-down that replaces the drink
- Taper schedule builderBuild a safe step-down plan
- Invest-it projectorWhat your drinking budget could become
- App need matcherDoes Sober Tracker cover what you need?
- Sober-curious experiment plannerPlan your sober-curious experiment
- Sober October plannerPlan your Sober October
- Work-event plannerBuild your plan for the event
- Boundary builderBuild your boundary script