Sobriety tracker & quit-habit day counter
Quit Smoking, Vaping, Alcohol is one free app that counts your sober days, smoke-free days — any quit-days — and turns them into milestones, money saved, and a health timeline you can watch recover. Private, judgment-free, and built for the days you slip as much as the days you shine.
Free to start · No account needed · Your data stays on your phone
Sobriety milestones
Recovery has a shape. The app marks every milestone from your first 24 hours to a full year — so the next good thing is always in sight.
24 hours
Blood pressure and heart rate begin to settle. Day one is the day most quits never get — and yours is already behind you.
72 hours
For most people this is peak craving territory. Nicotine is out of your system; alcohol cravings crest and start to ease.
1 week
Sleep architecture starts to repair. Mornings stop being something to survive and start being something you own.
1 month
Skin, energy, focus, and mood are measurably better — and the money you didn’t spend is starting to look like a number worth naming.
100 days
The habit is no longer the default. A hundred days is proof it wasn’t luck — it was you, a hundred times in a row.
1 year
Every season, every holiday, every hard day — done once without it. Heart, liver, and lungs have spent a year healing.
Curious about the science behind each marker? Read the full guide to sobriety milestones or the week-by-week quit-drinking timeline.
How the app works
Set the moment of your last drink or cigarette and the app counts up live — days, hours, minutes. Your sober day count is always exact, with zero daily check-ins.
Quitting drinking and smoking at once? Track alcohol, cigarettes, vaping — anything — side by side, each with its own counter and milestones.
Cravings last minutes, not days. One tap starts a guided breathing exercise that walks you through the wave — and reminds you what you’d be trading away.
Tell the app what your habit cost and it shows what you’ve saved — today, this month, this year. Numbers you can point a holiday at.
From steadier blood pressure at day one to long-term recovery markers, see what your body is repairing right now — based on established public-health timelines.
Relapse-tolerant streaks keep your full history: longest run, total clean days, every milestone earned. You lose a battle, not the war — and the app knows it.
Inside the app
The app keeps the lights low and the numbers real: your streak, your money back, a breathing tool for the hard minutes, and a calendar that tells the truth.
The math of quitting
A pack-a-day smoker in the US spends around $2,900 a year. A six-drinks-a-week habit at bar prices runs past $2,500. The app does this math with your real numbers and keeps the total on your home screen — because on a hard evening, “$1,340 and counting” is a very persuasive sentence. Curious where you’d stand already? Try the free sobriety calculator.
Start counting todayQuestions, answered
Yes. Tracking one habit — your sober day counter, milestones, money saved, and health timeline — is free. Tracking several habits at once (for example alcohol and cigarettes together) is part of the Premium upgrade.
You set the date and time of your last drink, cigarette, or vape, and the app counts up from there — live, down to the minute. You never have to check in daily to keep your count accurate.
You log it and keep going. The app keeps your full streak history, so a slip resets your current counter but never erases your progress, your longest streak, or your milestones. One bad night doesn’t undo forty good days.
Yes. It’s built as a multi-habit quit tracker: alcohol, smoking, vaping, or anything else you’re quitting, each with its own counter, milestones, and savings.
Your quit data stays on your device. There is no public profile, no feed, and nothing to share unless you choose to.
Yes. The craving SOS button starts a guided breathing exercise designed to carry you through the few minutes a craving typically lasts, and reminds you how far you’ve already come.
From the quit guides
What alcohol treatment research shows: naltrexone and acamprosate, what the numbers mean, why AA has better evidence than critics assume, and how to choose.
Read the guide →The most effective ways to quit smoking, according to Cochrane reviews: varenicline, cytisine, nicotine e-cigarettes, combination NRT, and why willpower alone is the weakest option.
Read the guide →How to quit vaping, honestly: what the 2025 Cochrane review found, what's still unknown, and the practical tactics that don't need a trial behind them.
Read the guide →Download Quit Smoking, Vaping, Alcohol free and put a number on your progress tonight.