Drink less,
or take a month off
Simple tools for cutting down or taking a break from alcohol. Count what is really in your glass, then tick off every alcohol-free day.
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- No account
- Nothing leaves your device
- Any month, printableTrack a dry monthTick off each alcohol-free day of Dry January, Sober October or any 31 days, and print your calendar.Open the tracker
- US, UK, Irish, Canadian, AustralianCount what’s in my glassPick your drink and glass to see how many standard drinks or UK units it really holds.Open the calculator
- 1 minute, nothing savedCheck my drinkingAnswer the three AUDIT-C questions from the WHO and see your score out of 12, with the cutoffs explained.Take the check
- US, UK, Ireland, Canada, AustraliaCompare my weekSee official drinking guidelines side by side, each in its own country’s drinks, and where your week sits.Compare guidelines
Guides
All guides →- Dry January benefits: what the studies actually measured7 min read
- Dry January tips that are backed by research7 min read
- Sober October: how it works, the rules, and what a month off can do5 min read
- What happens when you stop drinking? It depends on one question6 min read
- Dry January side effects: poor sleep, cravings, and when to see a doctor5 min read
- Why you wake up at 3 a.m. after drinking, and what alcohol does to sleep7 min read