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Cravings
How long does an alcohol craving actually last?
The science of the "urge wave": why cravings peak and pass in minutes, and what to do while you wait one out.
🌱 The shame-free way to quit or cut down
Quit drinking and get your
health, sleep & money back.
SoberLine is a sobriety tracker and quit-drinking app for iOS: a sober day counter, a Recovery Tree that grows with your streak, panic tools for cravings, and proof of the money and health you're getting back, one day at a time.
Free to start · Private by design
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Recovery Tree grows with you
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Panic tools for cravings, 24/7
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See your savings add up
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Private & shame-free
Everything you need
A sobriety tracker built for real recovery, not willpower
SoberLine meets you in the hard moments and celebrates every quiet win. No lectures, no shame, just tools that actually help.
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Sober day counter & streak calendar
A living calendar and streak counter turn abstract effort into something you can watch grow, and your Recovery Tree grows from seed to full bloom right alongside your streak.
Live day, hour & minute counter
Month calendar of your whole journey
Milestone badges as you reach them
Home-screen widget with your streak
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A panic button for alcohol cravings
When a craving hits, the Panic button is one tap away: 4-4-4 breathing, your personal reasons why, an urge log, five distraction games, and a one-tap text to your support person while you ride the wave.
4-4-4 breathing to calm your body
Distraction games that reset your focus
Text your support person in one tap
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Money saved & health recovery timeline
SoberLine turns sobriety into proof. Watch the money you're not spending on alcohol climb, and follow an evidence-based timeline of what your body repairs from 24 hours to 12 months alcohol-free.
Running total of money saved
Health recovery timeline, hour by hour
Insights that keep you motivated
The SoberLine method
How SoberLine works: a 30-day path in three phases
Recovery isn't linear. SoberLine guides you gently from crisis to a steady new normal.
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Stabilize
Get through the first hard days with crisis tools, breathing, and gentle daily promises.
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Build skills
Learn to spot triggers, ride out urges, and replace old habits with ones that heal.
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Integrate
Make sobriety part of who you are: steady, confident, and proud of how far you've come.
💰 Money back in your pocket
Watch it climb
SoberLine adds up the money you're not spending on alcohol and shows your running total, every single day. Run your numbers →
❤️ Health that comes back
72 hours
Better sleep can start within days. SoberLine maps the milestones your body reaches as you stay alcohol-free, hour by hour. See the timeline →
SoberLine guides
Guides for a life with less alcohol
Honest, science-backed reads on cravings, sleep, saving money, and rebuilding, written for anyone rethinking their relationship with drinking.
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Health
What happens to your body after you stop drinking
A timeline of sleep, skin, liver and mood as your body repairs itself, from the first 24 hours to a full year.
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Money
How much money will you save if you quit drinking?
Run the numbers with our free calculator: the real yearly cost of drinking, and what people do with the money they get back.
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"You're not starting over. You're continuing. Recovery isn't about being perfect; it's about showing up for yourself, one calm day at a time."
The SoberLine philosophy
Questions, answered
Yes, you can download SoberLine and start tracking your sober days, using the panic tools, and following your recovery path for free. A premium plan unlocks deeper insights and includes a free trial.
Most individual alcohol cravings build, crest and pass within about 3 to 10 minutes, and they get weaker and less frequent the longer you stay alcohol-free. Having a plan for those few minutes, like guided breathing or a distraction game, is what makes them survivable. Learn more →
Repair starts faster than most people expect: steadier sleep can begin within days, and over the following weeks and months blood pressure, liver function, skin and mood all tend to improve. SoberLine maps these milestones for you, hour by hour. Learn more →
More than most people guess. Even a moderate habit can add up to hundreds of dollars a month, often thousands per year. SoberLine tracks your personal running total every day, and our free calculator shows your yearly number in seconds. Learn more →
Not at all. SoberLine works whether you're quitting completely or just trying to drink less. There's no shame here. You can log honestly, set your own goal, and every day you show up counts. Learn more →
Many people do. Meetings help some people enormously, but what matters most is structure you actually use: tracking your streak, having in-the-moment craving tools, and support that fits your life, whether that's friends, an anonymous community, or a therapist. Learn more →
It can be. If you drink heavily or daily, alcohol withdrawal can be medically serious. Please talk to a doctor before stopping, and in a crisis call the SAMHSA National Helpline at 1-800-662-4357 or dial 988. SoberLine is a wellness companion, not medical care. Learn more →
Your journey is yours. SoberLine keeps your data private and lets you use the community anonymously. We never sell your information, and you can export or delete it anytime.
Your first sober day starts today.
Free to download. Free to start. You're not alone in this.
Not ready to download? Start with the free guide: How to stop drinking