Thirty days on one page — with the notes column that tells the story
Thirty days on one page. A tick is not the whole story — the notes column is. What made the hard days hard, and what made the good ones possible.
Thirty days of sobriety on one page. Six columns per day for fifteen days (the sheet continues on a second page for the full 30): sober Y/N, craving 0–10, mood 0–10, support today (meeting, call, journal, sponsor check-in), notes. The tick columns are the visible layer; the notes column is the story. What made the hard days hard, and what made the good days possible — that pattern is what recovery planning works on. The tracker is not a scoreboard. A day marked N is not failure — it is data for the next chain analysis. The tracker's purpose is to make the actual arc of recovery visible against the internal narrative that usually distorts it.
Retrospective ratings drift toward memory bias. Daily entries — even brief — are more accurate and more useful in review.
A relapse day marked honestly is more useful than a day skipped. The next chain analysis works from the honest data.
Weeks with support entries and weeks without — the pattern usually explains the craving and mood columns.
The tracker's value multiplies when someone else sees it. Solo tracking often plateaus.
Only if the client wants it there. For some, quantity data is useful; for others, it becomes a rationalization tool. Client's choice.
One monthly sheet works well for early recovery. Longer-tenure clients often move to weekly reviews with a briefer tracker.
Yes. Free printable PDF. Sign in to send as a secure client link.
Worksheet — Sober Days Tracker — provided by TherapistAssist for clinical use. Not a substitute for assessment or treatment.