Sobriety Tracker: Free 30-Day Printable
This sobriety tracker is a one-page daily checklist for 30 days: pray, read, call someone, go to a meeting, review your day, and mark another day sober. It's free to print, with no sign-up.
It tracks more than the days. It tracks the things that keep you sober. When the boxes start going empty, that's an early warning, and a reason to call your sponsor before the urge gets loud.
Download free PDFFree. No email, no sign-up. A printable PDF, letter size.
What each box means
- Pray: ask God in the morning to keep you sober today, and thank Him at night.
- Read: a page of the book Alcoholics Anonymous, a chapter of the Bible, or both.
- Call: talk to one person in recovery. A short call counts.
- Meeting: any meeting, in person or online.
- Review: at night, look back over the day. Where was I selfish, afraid or dishonest? What went well? (p. 86 in the fourth edition.)
- Sober: you made it. Mark it.
My 30 days
| Day | Date | Pray | Read | Call | Meeting | Review | Sober |
|---|---|---|---|---|---|---|---|
| 1 | |||||||
| 2 | |||||||
| 3 |
The PDF runs from 1 to 30.
At the end of 30 days
- Which box was hardest to fill, and why?
- What will I do differently in the next 30 days?
How to use it
- Print it and keep it by your bed with a pen.
- Write the date in the first column each day.
- Tick each box as you do it, and mark Sober before bed.
- If two days in a row have empty boxes, call your sponsor.
- Show your sponsor the page at the end of the month, then print the next one.
Safety first. If you drink heavily every day, stopping suddenly can be dangerous. Talk to a doctor before you quit.
Scripture to go with it
“This is the day that the LORD has made; let us rejoice and be glad in it.”
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”
“…but they who wait for the LORD shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”
Written by Steps & Scripture. Page numbers refer to the fourth edition of Alcoholics Anonymous. Steps & Scripture is not affiliated with Alcoholics Anonymous World Services, Inc.
Talk it through with Jimmy or Sarah — first month free
Jimmy and Sarah are AI sponsors who know the Twelve Steps and the Bible. They'll listen, walk the steps with you, and keep pointing you to real people: a meeting, a sponsor, a church.
Free to download · first month free, no card · adults 18+
After the first month, talking with Jimmy or Sarah needs Plus ($9.99/month or $59.99/year).
Common questions
Why track habits and not just sober days?
Because the habits are what keep the days coming. Empty boxes are usually the first warning sign, long before a drink.
What if I miss a box?
Leave it empty and keep going. It's a tracker, not a report card. If you miss the same one often, talk with your sponsor about it.
What if I slip?
Call your sponsor, get to a meeting, and start a new page tomorrow. If you've been drinking heavily, see a doctor before you stop again, because withdrawal can be dangerous.
Can I print copies for my group?
Yes. Print as many as you like and share them freely.
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