Sober Clock

Sober Clock counts every day, hour and minute since you quit, and gives you simple tools for the moments in between.

Whether you're quitting drinking, smoking or vaping, cannabis, gambling, or another habit, set your start date and watch the clock grow. Every second counts.

YOUR SOBER CLOCK
• A live counter of days, hours, minutes and seconds since your start date
• Switch between clock faces: rings, a big day count, or the date you started
• Celebrate milestones from your first full day to years down the road
• A calendar of your days, so you can see how far you've come

SEE WHAT YOU'RE SAVING
• Add what the habit used to cost you, per day or per week
• Track money, time, calories, or anything else you choose
• See your total for this streak, plus what it adds up to in a month and a year

A DAILY PLEDGE AND EVENING REVIEW
• Start the day with a short pledge: hold the button and commit to today
• Close the day with a quick review of how it went, your mood, and what helped
• Build a pledge streak and get gentle reminders at times you choose

WHEN AN URGE HITS
• Log an urge in seconds: how strong it is and what set it off
• Ride it out with guided tools like box breathing, 4-7-8 breathing, 5-4-3-2-1 grounding, urge surfing and the 15-minute wait
• Look back at your urge history to see what tends to set you off

REMEMBER YOUR WHY
• Write down your reasons for quitting, in your own words
• Your main reason appears in your daily pledge, so you see it when it matters
• Your reasons are private to you

DAILY MOTIVATION
• Short daily messages in packs like First 30 Days, Hard Days, Calm Mind, Self-Compassion, Tiny Wins and Future You
• Fresh words each day, matched to where you are

A KIND, MODERATED COMMUNITY
• Share wins and hard moments with people on the same path
• Use a username, never your real name. Your dates are never shown
• Every post is checked before it appears, and you can report, hide or block at any time
• Create a private group for up to 25 people you invite, like friends, a sponsor, or a support circle

SHARE YOUR PROGRESS
• Make a clean share card of your days, milestone or clock
• Choose a design and background, and share it anywhere

SUPPORT WHEN YOU NEED IT
• Quick access to free, confidential helplines, like the 988 Suicide & Crisis Lifeline and the SAMHSA National Helpline in the US
• Calming tools available any time, not just after you log an urge

PRIVATE BY DESIGN
• No ads
• We never sell your personal information
• Delete your account and its data from inside the app at any time

Sober Clock is free, made by the team behind Reframe.

Sober Clock is a self-help tool and isn't a substitute for professional medical advice or treatment. If you're in danger or thinking about harming yourself, call your local emergency number. Stopping some substances, like alcohol or benzodiazepines, suddenly can be dangerous. Talk to a doctor before you stop.