The best apps to drink less without quitting

Full disclosure: we make Dry Quest, so it’s on this list. We’ve tried to be fair about every app, including when another one is the better choice for you. Details come from each app’s store listing as of October 2026; features and prices change, so check the store before you download.

At a glance

The apps

1. Dry Quest

Built for: Short breaks (3–31 days) and drinking less. Fantasy quest game: animal heroes, emblems, gems, daily check-ins, moderation goals, a Second Wind after a slip and the Dry Tavern community. Moderation quests like “no more than 2 drinks” count as wins, and a Second Wind means one big night doesn’t wipe out your progress.

Cost: Free, optional premium · Platforms: iPhone and Android

Pick it if you want a dry month or cutting back to feel like a game, and you don’t want one slip to reset you to zero.

2. Reframe

Built for: Drinking less with a structured program. Daily lessons based on neuroscience and psychology, drink tracking, community and coaching. The most structured option on the list.

Cost: Paid subscription after a trial · Platforms: iPhone and Android

Pick it if you want a guided course on why you drink and are happy to pay for it.

3. Sunnyside

Built for: Mindful drinking and moderation. Plan and track your drinks, with check-ins and coaching by text message. Good for people who respond to a weekly plan and a friendly nudge.

Cost: Paid subscription after a trial · Platforms: Web and text message

Pick it if you want to cut back with a plan and gentle reminders sent to your phone.

4. Drinkaware

Built for: Tracking and cutting down (UK). Drink and unit tracker with goals, drink-free days and feedback, from the UK alcohol education charity. Counts units, which is how UK guidelines are written.

Cost: Free · Platforms: iPhone and Android

Pick it if you’re in the UK and want a simple, charity-made tracker that counts units.

5. Try Dry

Built for: Dry January and cutting down. Straightforward tracker for drink-free days, units, money and calories saved. Not just for January: you can use it to track drink-free days all year.

Cost: Free · Platforms: iPhone and Android

Pick it if you want the app from Alcohol Change UK, the charity that runs Dry January, with clean stats.

How we chose

We looked for apps that are available now on iPhone or Android, have a clear purpose, and are actively maintained. We grouped them by what they’re best at rather than ranking them, because the right app depends on your goal. We left out apps built only around a sobriety counter, because a counter that resets after one drink works against cutting back.

What makes a good cut-back app

• It counts wins, not just failures. A night within your limit should feel like progress.
• It survives a bad night. Look for apps that don’t reset you to zero.
• You’ll actually open it. The best app is the one you check every day.

More ideas in our guides to drinking less without quitting and mindful drinking.

In Australia, Hello Sunday Morning’s Daybreak app is another free option with a peer community and coaching.

Quick answers