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Start here
How to stop drinking: a realistic 7-step plan
The complete guide: structure beats willpower, from making alcohol harder to reach to treating a relapse as data.
All guides
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Cravings
How long do alcohol cravings last?
A single craving passes in about 3-10 minutes. The science of the urge wave, and what to do while you wait it out.
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Cravings
How to stop alcohol cravings: 7 tools for the hard minutes
Breathing, urge surfing, hard distraction, and social scripts: a practical toolkit for the moment a craving hits.
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Health
What happens when you stop drinking: a timeline
From the first 24 hours to a full year: what your body repairs, and when to expect it.
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Money
How much money do you save by not drinking?
Run your real number with the free calculator. Most people underestimate it by half.
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Methods
How to quit drinking without AA
Meetings aren't the only way. What AA provides, and how to build those functions your own way.
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Support
"I can't stop drinking": what to do right now
If you keep trying and it keeps not working, you're not broken. The next 24 hours, then the next 30 days.
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Moderation
How to cut back on drinking (without quitting completely)
Concrete rules, honest tracking, and session-slowing tricks: moderation that actually holds.
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Lifestyle
What does "sober curious" mean? A no-pressure guide
Questioning your relationship with alcohol, without labels, a problem, or a permanent commitment.
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Challenges
Dry January tips: how to actually make it to February
12 practical tips: prep, the day-10 dip, social scripts, and what to do with the results. Works any month.
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Tools
Best sobriety tracking apps in 2026
Six criteria that decide whether you still use one in three months, then which app does each well. Ours included, honestly.
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Alternatives
Sober Grid alternatives: what to use now that it is gone
The app left the App Store in 2023 and went dark in 2025. What it did, which app does each part now, and what became of your data.
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Alternatives
Nomo alternatives: when you want a plan, not just a clock
What Nomo does well, what it does not try to do, and which app fits if you want a guided first month.
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Alternatives
An I Am Sober app alternative for people who want a plan
A daily pledge or a guided 30-day path: which one fits your first month, and what both apps share.
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Staying sober
How to stay sober when your friends are drinking
Parties, rounds at the pub, the friend who keeps topping you up. What to decide before you go, and what to say.
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Tracking
How to track sobriety: the four things worth recording
Counting days is the easy part. What else goes on the record, and why it matters by week three.
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Health
Can't sleep without alcohol? Why, and what helps
Why sleep gets worse before better after quitting, the REM rebound nobody warns you about, and what actually helps.
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Setbacks
What to do after a relapse: tonight and tomorrow
The damage from most slips is not the alcohol. It is the four days after it.
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Support
Quit drinking support groups: how to pick one
AA, SMART Recovery, LifeRing, Moderation Management and the online communities: what separates them.
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Maintenance
How to stay sober after the first month
Month two is the predictable risk point, and almost nobody plans for it. What actually holds.
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Lifestyle
What to drink instead of alcohol
Your drink did one of four jobs. Work out which, and the replacement picks itself.
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About the app
SoberLine review: what it costs and what it cannot do
What the app does, what it does not do, and who it is for. By the people who built it.
Other alcohol recovery tools worth knowing about
These are the best resources for sobriety that we did not build and do not profit from. If you need help right now, start here rather than with any app — ours included.
- SAMHSA National Helpline — 1-800-662-4357. Free, confidential, 24/7, in English and Spanish. Treatment referral and information for anyone in the US facing alcohol or drug problems.
- 988 Suicide & Crisis Lifeline. Call or text 988 in the US for any mental-health crisis.
- NIAAA — finding and getting help. The US National Institute on Alcohol Abuse and Alcoholism on what treatment options actually exist and how to evaluate them. The least commercial overview available.
- NIAAA Alcohol Treatment Navigator. A structured tool for finding quality treatment in the US, built to help you tell good providers from bad ones.
- Mutual-support groups. AA, SMART Recovery, LifeRing and Moderation Management all run free online meetings — how they differ and how to choose.
