5 Expert-Approved Sobriety Apps For Dry (or Damp!) January

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Even if you're not big on resolutions, the New Year has a way of bringing new goals to the forefront. It's a prime time for self improvement, which often means an increased focus on health and wellness. For some, this might look like hitting the gym more often, or carving out time for self care. For others, it means reassessing your relationship with alcohol and prioritizing your sobriety.

The sober-curious movement has been gaining steam for years now. In fact, according to NCSolutions, a research consulting company, 41 percent of Americans planned to drink less alcohol in 2024. Of this 41 percent, 58 percent said they wished to abstain from alcohol in order to improve their physical health, while 47 percent called sobriety a part of a bigger lifestyle change. Those who didn't drink in 2023 also cited addiction concerns, financial reasons, or said they just didn't want to. (Fair enough.)

In 2025 the trend continues, with Newsweek reporting that almost a third of Americans plan to participate in some form of Dry January. "More than 90 percent of people on our platform, they're doing it purely to get healthier," says Vedant Pradeep, co-founder of the sobriety app, Reframe. "They want to live [as] the best version of themselves."

If you're considering drinking less yourself (no matter the reason), sobriety apps can be a great source of support. Maybe you're testing out Dry January to see how it makes you feel. Or perhaps you're looking for resources that'll help you stick to your goals year-round. Regardless of your exact goal, "the way to help someone sustainably cut back is to make sure that they don't really need to drink in the first place," Pradeep says. "And that really boils down to helping people manage their emotions and to help them build really healthy habits."

To help you build better habits throughout your own sobriety journey, we rounded up some of the best sobriety apps, all of which have been approved by a licensed mental health counselor. Read on for expert-approved recommendations that'll get you through Dry January and beyond.

Experts Featured in This Article:

Stacy Thiry, LMHC, is a licensed mental health counselor at Grow Therapy, a telehealth provider.

Vedant Pradeep is the co-founder of Reframe, an app designed to help users reduce their alcohol intake.

Best Sobriety Apps

If you're looking to drink less or cut alcohol out completely, sobriety apps can help. Just note that sobriety apps are not a replacement for professional healthcare. If you find yourself needing additional support, do not hesitate to speak with a doctor, addiction specialist, or mental health professional for more personalized medical advice.) If you're looking for recommendations on where to start, these are a few of the best apps according to Stacy Thiry, LMHC, a licensed mental health counselor.

Sober Time: Thiry says this app is great for tracking your progress and celebrating major milestones. You can set personal goals, access a chat community, and complete daily affirmations to keep yourself on track. You can access many of these features with ads for free, or upgrade to the premium version (which removes ads and includes additional features, like backups) for $5 a month or $30 a year.
I Am Sober: Sobriety is about building new habits, but also breaking the bad ones. The I Am Sober app can help you do both. Thiry says it's also good for making daily commitments and connecting with a supportive community. The basic version is free to members, but I Am Sober Plus is also available for $10 a month or $40 a year (you can try it out using the seven-day free trial).
Reframe: Thiry likes Reframe for the science-backed tips and tools it offers to "re-shape your relationship with alcohol." There's also an online platform to connect with fellow Reframers, share big wins, and find additional support. Reframe may also be a good choice if you're going "damp" instead of "dry" this January (in other words, you're not looking to quit alcohol completely). In fact, Pradeep says about 70 percent of Reframe's users are simply trying to reduce their alcohol intake — that's the majority of users. That said, "About 35 percent of our users that come in to cut back but not quit, end up quitting altogether," he says. Reframe is technically free to download, but after a seven-day free trial, you must choose from basic Reframe access ($14 a month) or the upgraded Reframe Silver membership ($25 a month or $120 a year). Coaching session are also available for an additional fee.
Nomo: Keep track of your goals (whether you're cutting back or going completely sober) with Nomo's sobriety clock. Thiry says it'll keep you motivated by tracking the time and money you've saved by not drinking. It also allows you to team up with accountability partners if you need a little extra motivation. Nomo is free to use with ads, but you can donate any dollar amount to have them disabled. If you can't afford to donate and would like ads disabled, you can still email Nomo for assistance. "The last thing I want is for money to keep someone from using Nomo," founder Parker Stech says on the Nomo website.
Monument: Monument is another strong recommendation for those looking to cut back or quit drinking altogether. This app "connects you with therapists and supportive resources focused on sobriety," Thiry says. You can either submit your insurance to see how much you'll pay through Monument's instant benefit check, or choose to pay a flat fee per appointment.

How to Stay on Track

Even with sobriety apps, sticking to your goals isn't always easy. Here are a few strategies that might make it easier:

Set an intention: Remember why you decided to cut back or get sober in the first place, and write it down to help you remember. "Maybe it's about your health, saving money, or proving to yourself that you can," Thiry says. "Keeping your 'why' front and center will help when motivation wanes."
Find new rituals: "If you're used to winding down with a drink, replace it with something else," Thiry says. Might we suggest a "sleepy girl mocktail"?
Plan for tricky situations: If you're going out or attending an event, it can help to have a game plan ahead of time. "Decide in advance what you'll order and how you'll handle questions about not drinking," Thiry suggests. And yes, "Because I don't want to" is a totally acceptable answer.
Lean on support: "Whether it's a friend who's doing Dry January with you, an online group, or a sober-curious community, having people who get it makes all the difference," Thiry says.
Celebrate your wins: You're making a major lifestyle change, and even little wins are something to be proud of. "Every day, week, or milestone you hit is worth celebrating," Thiry says. "Treat yourself to something that feels good — whether it's a new book, a long bath, or a fun experience."

Additional Tips

Sobriety apps are great resources, but if you'd like additional support, here are a few more tips from Thiry to help you meet your goals.

Start a journal: Journaling is a powerful to practice mindfulness and develop more awareness throughout the process. "Writing about your experiences can help you process cravings and reflect on the benefits you're noticing," Thiry says.
Experiment with mocktails: Alcohol can feel like a big part of certain social interactions. "Get creative with non-alcoholic drinks to make socializing just as fun," Thiry says.
Move your body: "Exercise reduces stress and boosts your mood, which can be especially helpful if you're feeling tempted to drink," Thiry says.
Practice mindfulness: Along with journaling, Thiry recommends mindfulness practices like yoga, meditation, and deep breathing to help you stay grounded throughout the process.
Build your community: Beyond the apps, building an in-person community can also be a strong source of support for sobriety and recovery. "Groups like SMART Recovery or Alcoholics Anonymous can provide a community of people who understand what you're experiencing," Thiry says.
Ask about medication: Medication is also available to help reduce the desire for alcohol. Talk to your doctor for more information.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

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