Sobriety Tracker Template (Printable PDF & GoodNotes)
Two pages. The sober days chart has lines for your sober date and your why, 90 numbered squares to colour one per day, and milestone checkboxes from 24 hours to one year. The trigger and craving log records the trigger, how strong the craving was, what you did instead and how it turned out.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 2 pages, undated. No sign-up needed.
Shown for iPad in the Ocean Calm theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
2 pages, ready to fill in.
- Page 1, Sober Days: Write-in lines for sober since and my why; 90 numbered squares to colour in; a checklist: 24 hours, 1 week, 30 days, 60 days, 90 days, 6 months and 1 year
- Page 2, Trigger & Craving Log: A table with columns for date, trigger, craving 1–10, what I did instead and outcome
- Undated, so you can print or duplicate it as often as you need
Getting the most from a sobriety tracker.
Write your why in your own words
Your reason for getting sober is the line you'll reread on hard days, so make it personal: a person, a feeling, a version of yourself.
Colour one square every night
Colouring a square before bed is a small, satisfying daily marker. After 90 days, start a fresh page and keep the old one.
Log cravings, not just slips
Each time you notice a craving, write the trigger and what you did instead. Every row where you rode it out is a record of a skill getting stronger.
Plan responses to common triggers
When the same trigger shows up a few times, like a time of day, a place or a feeling, decide in advance what you'll do next time and write it down.
Celebrate the milestones
Tick each milestone as you reach it and mark it with something meaningful. Recovery is hard work and worth celebrating.
Included in 1 planner
This template is a page in this planner. Open it to see everything else that comes with it.
Get it inside a full hyperlinked planner
The sobriety journal includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the sobriety journal with the Sobriety section switched on.
Or read about the sobriety journal first.
About this sobriety tracker template
Need help importing it? See devices and apps or the FAQ.
What's on the sobriety tracker?
A sober-since date, your why, 90 numbered squares to colour, and milestones at 24 hours, 1 week, 30, 60 and 90 days, 6 months and 1 year. Page two is a trigger and craving log.
What if I have a slip?
Start a new page if you want to, and keep the old one. The days you colour still count as days you did it. Many people find the craving log helps them see what led to the slip.
Can I use it for things other than alcohol?
Yes. It works for drugs, smoking, vaping, gambling, sugar or any habit you want to stop.
Is it a replacement for support?
No. It's a personal tool that works best alongside support from a group, sponsor, counsellor or doctor. If you're in danger or withdrawal is severe, get medical help.
