A minute a day. It is what makes the rest mean something.
Mood, sleep, energy and craving strength, recorded next to your units. This is also how a day is confirmed as alcohol-free, which is what your streak and your milestones are built from.
- Based on UK guidelines
- Private by default
- Free to start
Hello, Daniel
Last 30 days
Today
4.7units
2 logged
This week
54units
40 over guideline
Weekly average
76units
across 5 days
Alcohol-free days
0of 5
Start a streak
Units by day
The dashed line marks 2 units a day, the UK guideline of 14 a week spread evenly.
Why this exists
Units on their own do not explain anything
A log of drinks tells you what happened. It does not tell you what the week felt like, whether you were sleeping, or how strong the pull was on the days you did not give in. Those are the things that show why the heavy days were heavy, and they are gone within about two days if you do not write them down.
- Sleep usually changes before anything else does
- Craving strength is the clearest early warning there is
- Low mood and heavy drinking feed each other in both directions
- A dry day only counts if you say so, so somebody has to say it
How it works
Using daily check-ins
Answer four quick questions
Mood, sleep quality and energy on a five point scale, craving strength out of ten. Sliders, not essays.
Say whether you drank
One tap confirms an alcohol-free day. That is what makes it count towards your streak and your milestones.
Add a note if you want to
Optional, and often the most useful part later. What was going on, what you did instead, what set it off.
It joins the record
Check-ins appear alongside your units, so patterns between how you felt and what you drank become visible over weeks rather than staying a hunch.
What you get
In the app
Mood, sleep and energy
Three five-point scales. Enough to show a trend, few enough that it still gets done on a bad day.
Craving strength
Rated out of ten. Watching what it does across a few weeks is often the first clear sign that something is shifting.
Confirming a dry day
One tap. This is the only way a day becomes alcohol-free, which is what keeps the streak count honest.
A note when it matters
Free text, optional. Six weeks later this is usually the part that explains a spike on the chart.
Who this helps
What it changes
If you are in the early weeks
Sleep and mood often get worse before they get better, and knowing that is normal is easier when you can see it happening on a chart rather than guessing whether something is wrong.
If you are working with a therapist
Turning up with a fortnight of daily ratings gives a session somewhere concrete to start, instead of ten minutes spent reconstructing the week.
If you want your dry days to count
This is the mechanism. It is deliberately a positive action rather than an assumption, so the number means what it says.
Being straight with you
This is a record, not a diagnosis
A low mood score is not a diagnosis of depression and a high craving score is not a diagnosis of dependence. These are your own ratings, useful for spotting a direction of travel and for showing somebody qualified. If you are struggling with your mental health, speak to your GP.
Common questions
How long does a check-in take?
Under a minute. Four ratings and one tap to confirm whether you drank. The note is optional.
Do I have to check in every day?
No, and there is no penalty for missing one. But a day without a check-in cannot be counted as alcohol-free, because not logging and not drinking look the same from the outside.
Can I fill in a check-in for yesterday?
Yes. Check-ins are recorded against a date, so you can complete a day you missed and it will count properly.
Related features
Milestones and streaks
Alcohol-free days, your current run and your longest, the units you have avoided measured against your own starting point, and roughly what that has saved in money and calories..
Urge and delay log
Urges pass.
Consumption calendar
Units on each day, alcohol-free days marked as confirmed, and your therapy activity counted next to your drinking.
Start with one honest week
Log what you actually drink for seven days. That alone tells you more than any estimate, and it is free to do.
- No card needed
- Delete your account at any time
- We never sell your data