Sober
Sobriety
Sober days counter, trigger and craving log, support network and daily guided pages.
- Sober Days4 pages
- Trigger & Craving Log4 pages
- Support Network1 page
- Daily Journal30 pages
Money & health
Sobriety Journal to take it one day at a time
A recovery journal with a colour-in sober days tracker, milestones, a trigger and craving log, your support network, daily guided pages and gratitude, undated so you can start today.
An undated sobriety journal with four 90-day sober day trackers and milestones, a trigger and craving log, a support network page, 30 daily guided pages, weekly gratitude pages, affirmations, wellness tracking and a habit tracker, so you can start on any day.
- 212 linked pages in the sample
- Free preview before you pay
- $12 once, or unlimited on Pro
Real pages from this sobriety journal
Rendered by the same engine that builds yours, in the Ocean Calm theme for iPad portrait.
What's inside
The pages, section by section.
Each section gets its own side tab. You can switch any of them off, or add sections from other planners, in the builder.
Journal
Gratitude & Journal
Weekly gratitude pages, affirmations and journal pages.
- Affirmations1 page
- Gratitudeevery week
- Journal24 pages
Well
Wellness
Wellness tracker, year in pixels, self-care menu.
- Year in Pixels1 page
- Self-Care Menu1 page
- Wellness Trackerevery month
Habits
Habits
A habit tracker for every month.
- Habit Trackerevery month
Plus the linked calendar every planner has
Cover and contents · 2 pages
A cover with your name and a linked contents page that every tab returns to.
Year overview · 1 page
Twelve blank month grids to date yourself.
Year goals · 1 page
Your goals and their milestones in one place, filled in by the AI if you use it.
Monthly calendars · every month
A month grid with a focus list and notes. Every date links to its day or week.
Weekly pages · every week
One page per week with your weekly goal actions and priorities.
Notes · 20 pages
Lined, dotted, grid or blank pages. You choose how many, up to 100.
The sample above comes to 212 pages over 12 months. Yours changes with the months, sections and notes pages you choose.
Who it's for
Who reaches for this one
- People in early recovery
- Anyone taking a break from alcohol or another substance
- People following a 12-step or other recovery programme
AI goal planning
Goals people plan with it
Type a goal like one of these and the AI breaks it into a milestone for each month and a small action for each week, then prints them on your month and week pages. You read and edit every line before you download.
Your goal
Reach 90 days sober
12 monthly milestonesWeekly actionsA motto each monthYour goal
Go to three meetings a week
12 monthly milestonesWeekly actionsA motto each monthYour goal
Call someone on every hard day
12 monthly milestonesWeekly actionsA motto each month
Guide
How to use a sobriety journal
A sobriety journal makes the days visible. Colouring a square each morning, writing down what triggered a craving, and keeping your support people on one page all help on the days when sobriety feels hardest.
Write your date and your why
On the sober days page, write the day you started and why it matters. Read it on hard days.
Colour a square every day
Each sober days page has 90 numbered squares and milestones from 24 hours to one year.
Log cravings when they hit
The trigger and craving log records the trigger, how strong the craving was, what you did instead and how it turned out.
Keep your people in one place
The support network page lists who to call and when, plus your meetings and what helps.
Use the daily guided pages
Gratitude, an intention, a prompt and an evening win. A few lines keep you checking in with yourself.
Track the basics
The habit tracker is preset with sober today, calling someone, a meeting, moving, eating and sleep.
What to include in a sobriety journal
A sobriety journal should support you day by day without judgement. This one includes:
Calendar
Weekly and monthly pages
Undated month pages and weekly pages you date yourself, so you can start today and restart without wasting a page.
Sober
Sobriety
Four 90-day sober day trackers with milestones, four trigger and craving logs, a support network page and 30 daily guided pages.
- Sober Days · 4 pages
- Trigger & Craving Log · 4 pages
- Support Network · 1 page
- Daily Journal · 30 pages
Journal
Gratitude & Journal
Affirmations, weekly gratitude pages and 24 open journal pages.
- Affirmations · 1 page
- Gratitude · every week
- Journal · 24 pages
Well
Wellness
Year in pixels, a self-care menu and a monthly wellness tracker.
- Year in Pixels · 1 page
- Self-Care Menu · 1 page
- Wellness Tracker · every month
Habits
Habits
A monthly habit tracker preset with recovery habits.
- Habit Tracker · every month
Every section can be switched off in the builder, and sections from other planners can be added.
Digital vs printable sobriety journal
A digital sobriety journal is private and always with you, so a craving can be logged on the spot.
Some people prefer a printed tracker on the wall: print the sober days pages on A4 or US Letter and colour a square each morning.
- Digital sizes
- iPad portrait, iPad landscape, Android portrait, Android landscape, E-ink
- Printable sizes
- A5 print, A4 print, Letter print, Half letter
An example week in a sobriety journal
One goal, followed through a single week. The milestone and weekly actions are the kind of lines the AI goal step writes onto your month and week pages; the daily notes are what you add by hand.
Goal
Reach 90 days sober
Milestone for the first month
30 days sober
This week's actions
- Colour a square every morning
- Go to three meetings this week
- Call someone before acting on a craving
- Day 22Square coloured. Gratitude: a clear head at work.
- Day 23Craving 7 of 10 after an argument. Called my sponsor, went for a walk. It passed.
- Day 24Meeting at 7pm. Habit tracker: all six ticked.
- Day 26Friday is the hard night. Planned a film with a friend instead.
- Day 28Read back the trigger log: evenings after stress. Adding an evening walk to the plan.
Formats
Download it for your device.
Every format is included in the price. Switch between them and download again whenever you like.
iPad — Portrait
GoodNotes, Notability, Noteshelf, Xodo, Collanote, ZoomNotes
iPad — Landscape
GoodNotes, Notability, Noteshelf, Xodo
Android tablet — Portrait
Samsung Notes, Penly, Flexcil, Xodo, Noteshelf
Android tablet — Landscape
Samsung Notes, Penly, Flexcil, Xodo
E-ink tablet
reMarkable, Kindle Scribe, Boox, Supernote
Printable — A5
Print at home or at a print shop, fits A5 binders
Printable — A4
Print at home on standard A4 paper
Printable — US Letter
Print at home on US Letter paper
Printable — Half Letter
Fits Happy Planner classic and half-letter discs
Theme
Starts in this look.
Ocean Calm
Cool blues and sea-glass greens for clear thinking.
Prefer something else? Pick from 13 themes, including dark mode and an e-ink theme, and change the accent colour.
See all themesIs it a treatment programme?
No. It's a journal for tracking and reflection. If you're worried about withdrawal or your safety, talk to a doctor or a support service. Stopping some substances suddenly can be dangerous without medical support.
Can I start on any day?
Yes. It's undated, the sober days tracker starts from the date you write in, and missed or restarted days don't leave blank pages behind.
Is there a free sobriety journal?
You can build this sobriety journal and flip through every page in your browser for free, with a watermark. The tabs and links work in the preview, so you can check the layout before you pay. The clean PDF is $12 once, or included in Pro at $49 a year for unlimited planners. There is no free download of the full planner.
Does it work with GoodNotes, Notability, Samsung Notes and e-ink tablets?
Yes. Download the iPad size for GoodNotes, Notability, Noteshelf, Xodo, Collanote or ZoomNotes; the Android size for Samsung Notes, Penly, Flexcil or Xodo; or the E-ink size for reMarkable, Kindle Scribe, Boox and Supernote. The links work in any app that follows PDF links, usually in read mode rather than pen mode. Every size is included in the price.
Can I print the sobriety journal?
Yes. Choose A5, A4, US Letter or Half Letter in the builder for a printable PDF with a wider inner margin for hole punching. Printable and digital sizes come with the same purchase, so you can use the sobriety journal on a tablet and print the pages you want on paper.
Does the AI fill in the sobriety journal for me?
Only the goal parts, and only if you want it to. Type up to six goals and the AI writes a milestone for each month and a short action for each week onto your month and week pages, plus a motto for each month. You can edit every line before you download. Everything else, from the calendar pages to the trackers, is yours to fill in by hand. You can try it 3 times a day without an account.
How many pages is the sobriety journal?
With the default settings it comes to about 231 pages. That includes 12 month pages, 52 weekly pages, the Sobriety, Gratitude & Journal, Wellness and Habits pages and 20 notes pages. Switching off sections makes it shorter, and the builder shows the total as you change things.
Make it yours in about a minute.
Set your dates, device and goals, flip through the preview free, and pay only when it's right.
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