Source: https://sober44.com/blog/

Sober44 is a free alcohol-free tracker app for iOS and Android: count sober days, see money and drinks saved, plan a taper and follow health milestones.

Get the Sober44 app: [App Store](https://apps.apple.com/app/id6790916681?pt=120576754&ct=sober44.md&mt=8) · [Google Play](https://play.google.com/store/apps/details?id=com.ehmtech.drinking&referrer=utm_source%3Dsober44.md)

# Quit drinking guides

Plain writing on quitting or cutting back: taper plans, cravings, sober streaks, and what drinking was really costing you. From the team behind Sober44.

- [7 Days No Alcohol: A Day-by-Day Guide](https://sober44.com/blog/7-days-no-alcohol/): Nov 9, 2026 · 7 days no alcohol, day by day: what people often notice in sleep, mood and cravings, a plan for each evening, and who should see a doctor first.
- [Dry January Tips for the First Two Weeks](https://sober44.com/blog/dry-january-tips/): Nov 5, 2026 · Dry January tips for the first two weeks: plan both weekends, swap the evening drink, handle invites, and track the days and money you save.
- [Evening Routine to Replace Drinking: 2 Plans](https://sober44.com/blog/evening-routine-to-replace-drinking/): Oct 30, 2026 · An evening routine to replace drinking: a new drink, 10 minutes of movement and two journal lines. Copy the 3-step or 5-step plan tonight.
- [Tapering Off Alcohol vs Quitting Cold Turkey](https://sober44.com/blog/tapering-off-alcohol-vs-quitting-cold-turkey/): Oct 29, 2026 · Tapering off alcohol vs quitting cold turkey: who each fits, why a taper is not a detox, and why heavy or daily drinkers should plan with a doctor.
- [90 Days Sober: Why the Milestone Matters](https://sober44.com/blog/90-days-sober/): Oct 25, 2026 · 90 days sober: where the milestone comes from, what may feel different by now (and what may not yet), and how to plan days 91 to 180.
- [What to Do With Money Saved From Not Drinking](https://sober44.com/blog/what-to-do-with-money-saved-from-not-drinking/): Oct 24, 2026 · What to do with money saved from not drinking: give it a job you can see, from a treat fund to a debt or one goal, and why earmarking makes it stick.
- [How Much Money You Save If You Stop Drinking](https://sober44.com/blog/how-much-money-do-you-save-when-you-stop-drinking/): Oct 22, 2026 · How much money do you save when you stop drinking? The formula, worked numbers for five common habits, and why cutting the right third can save double.
- [Box Breathing for Alcohol Cravings: A How-To](https://sober44.com/blog/box-breathing-for-alcohol-cravings/): Oct 11, 2026 · Box breathing for alcohol cravings: the 4-4-4-4 steps, what research says about breathing and urges, and what to try if the craving won't pass.
- [Common Drinking Triggers: How to Spot Yours](https://sober44.com/blog/common-drinking-triggers/): Oct 10, 2026 · Common drinking triggers explained: stress, social, habit and boredom, plus the easy-to-miss ones, and a two-week log to find out which ones are yours.
- [Sober October vs Dry January: Which Month?](https://sober44.com/blog/sober-october-vs-dry-january/): Oct 7, 2026 · Sober October vs Dry January, plus Dry July and a pick-your-own month: dates, who runs them in 2026, social difficulty, and how to choose and track one.
- [Sober Curious? Cut Back Without Quitting](https://sober44.com/blog/sober-curious-how-to-cut-back-on-drinking-without-quitting/): Oct 3, 2026 · Sober curious? Cut back on drinking without quitting: track one week, set a daily and weekly cap, schedule drink-free days and try a 30-day break.
- [Reset Your Sober Date After a Relapse?](https://sober44.com/blog/should-you-reset-your-sober-date-after-a-relapse/): Sep 25, 2026 · Should you reset your sober date after a relapse? Lapse vs relapse, three honest ways to count after a slip, and why a craving never counts as one.