This toolkit is designed using principles of Cognitive Behavioral Therapy (CBT) to help you manage your journey toward sustained sobriety. It provides objective data to help you rewire your brain, understand your triggers, and reinforce positive, sober behaviors.
The principles of CBT apply broadly, making this tool effective for tracking recovery from various substances and behaviors, including: alcohol abuse, nicotine addiction (vaping/smoking), opioid and drug misuse, and behavioral addictions such as porn addiction, gambling or compulsive gaming. The focus is on tracking time, triggers, and positive reinforcement.
Tracking your progress transforms abstract goals into concrete achievements. By objectively seeing your days, logging your highest-risk moments, and checking off major milestones, you gain mental clarity and the motivation needed to maintain long-term recovery, improving your physical health, finances, and relationships.
No. Sunflower Sober Tracker is a self-reflection and habit tracking tool, not a medical or treatment application.
CBT-based means the app uses ideas inspired by cognitive behavioral therapy, such as reflection, awareness, and goal tracking.
Yes. All data is stored locally in your browser and never uploaded.
No account or sign-up is required.
Yes. Sunflower Sober Tracker is free to use.
Rewire your brain, one day at a time.
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Days Sober
Export all dates, goals, and journal entries for safekeeping.
