31-Day Alcohol-Free Tracker
Dry January or Any Month: Count Your Alcohol-Free Days, the Drinks You Skipped and the Money You Kept, One Line a Night
by An Thanh Tùng
- PDF on Etsy, coming November 2026Printable and fillable · Full (7 pages) and Simple (2 pages) · US Letter, A4 and 6 x 9 in · instant download
About this log
One number a night for 31 days. The tracker adds up your streak, your skipped drinks and your savings.
A month without alcohol is easier to keep when you can see it adding up. Write one number a night, the drinks you had (0 for an alcohol-free day), and this tracker turns it into your alcohol-free days, your streak, the drinks you skipped and the money you kept. Start on January 1 or any day you choose.
It starts with three safety questions, because stopping suddenly is not safe for everyone. A slip is written down, not hidden: it resets the streak, never your alcohol-free days, and the month carries on. Weekly check-ins show how cravings, sleep and mood change, and on day 31 one page sums up your month, with a plan for what comes next.
How it works
- CheckAnswer the three safety questions and write your usual week of drinks and what you spend.
- LogOne number a night: the drinks you had, 0 for an alcohol-free day. Add craving, sleep and mood if you like.
- See it add upYour streak, drinks skipped and money saved fill in as you type. On day 31, one page sums up your month.
What you get
- Start here: three safety questions, 8 small habits, what to expect (with evidence labels from Do I Need to Quit Drinking?) and when to call 911
- Ben's first two weeks: a filled-in example with notes on the streak, a slip, drinks skipped and money saved
- My 31-day log: drinks today, craving, sleep and mood, what helped, with your usual week and spend at the top
- Weekly check-ins: alcohol-free days, drinks, craving, sleep and mood averages, and an if-then plan for next week
- My month in numbers: alcohol-free days, longest streak, drinks skipped, money saved, Day 0 vs Day 31 and a plan for next month
- My plan, at a glance: a fridge card with your why, a circle for each alcohol-free day, plans for tricky moments and a drink converter
- Smart fillable PDF (Adobe Acrobat Reader): everything adds up by itself, and a Print / save this page button prints only your summary
- A Simple edition with just the 31-day log and your month in numbers
- Free Alcohol-Free Bonus Pack: Craving & Trigger Finder, Party & Social Planner and an after-the-month plan
For tracking and sharing with your health care team. It does not diagnose or treat any condition. If you need a drink in the morning or get shaky without one, talk to a doctor before you stop.
Look inside
Pages from the log
The real pages, as they print. Tap a page to read it.
- Start here: safety first
- My 31-day log
- Weekly check-ins
- My month in numbers
- Fridge card
- Your next step
- Simple edition: 31-day log
- Simple edition: my month in numbers
Worked examples
See it filled in
Every log opens with example pages, so you know exactly what to write before you start.
- Ben's first two weeks
Free with the cards
Extras
Free Bonus Pack
Open
Coming November 2026
Get an email when it's out
One email when it's on sale, with the link. You can already get the free Bonus Pack below.
This log is for tracking and sharing with your health care team. It is not medical advice and does not diagnose or treat any condition.
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