Daily check-ins
A minute a day on mood, sleep, energy and how strong the cravings were. Over a few weeks the pattern behind a difficult day becomes visible.
Therapy tools
The work between sessions is where change happens. Keep a record of it.
Alcohol-3 includes the sheets a therapist would hand you on paper, built so they actually get filled in. Track urges and how long you held them, map what you avoid, and record what you did and how it went.
- 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.
A toolkit for real life, not a workbook
Each of these exists because something in the drinking record does not answer it. How much you drank is already logged. Whether you could sit with the urge is not.
Urge and delay log
The number that matters here is not how much you drank. It is how long you could sit with the urge before acting on it, and what the anxiety did while you waited.
Exposure map
Name the situations, sensations and thoughts you currently avoid, and rate how distressing facing each one would feel. It is a map for planning work with your therapist, not a set of instructions.
Therapy activities
Record what you did, how high the anxiety got, how long you stayed with it and whether you used a safety behaviour. Those last two are what show change over a course of therapy.
Homework and session log
Keep track of what your therapist asked you to try between sessions, whether it got done, and what you took from it. Attach worksheets and photographs of paper sheets.
The conditions underneath
Anxiety, low mood and stress drive drinking, and drinking makes them worse. Alcohol-3 records the therapy you are having for those alongside the drinking itself.
Why this sits alongside the drinking log
Alcohol and mental health pull in the same direction
Anxiety, low mood and stress drive drinking, and drinking makes all three worse. Treating one and ignoring the other leaves the loop intact, which is why the therapy record and the drink log live in the same place here.
- Record the therapy you are having, and what it is for
- Track urges and how long you held them
- Bring something concrete to the next appointment
Working with a therapist
Alcohol-3 is built to support therapy, not replace it. Share your records before a session so the time is spent on the work rather than on remembering.
Waiting for treatment
If you are on a waiting list, the check-ins and the urge log still give you something concrete to bring to the first appointment.
Doing this alone
Plenty of people are. Recording an urge you sat through is useful whether or not anyone else ever reads it.
A note on doing this safely
Nothing in Alcohol-3 tells you to face something you are not ready for. The exposure map is for planning with a therapist, at a pace you agree together. And if you drink heavily every day, stopping suddenly can be dangerous. Speak to your GP before you cut down sharply, and read our support page if you need help now.
Bring something real to your next session
Start recording check-ins and urges today. Even two weeks of honest notes changes what an appointment can cover.
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