Sobriety calculator: count your clean days

Enter the day you quit porn, gambling, scrolling or anything else. You’ll see your clean time to the minute, your next milestone and, if you like, how much money you’ve kept. Bookmark the page to come back to your count.

Runs in your browser. Nothing you enter is saved or sent.

Leave empty to count from the start of that day.

Money spent, lost or wasted per week. We’ll add up what you’ve kept.

You’ve been clean for

–

days

–weeks
–hours
–minutes

Milestones

  • 1 day
  • 3 days
  • 1 week
  • 2 weeks
  • 30 days
  • 60 days
  • 90 days
  • 6 months
  • 1 year

Make the next stretch count

If you started a 30, 60 or 90-day pledge today, these would be your free-by dates.

  • 30-day pledge
  • 60-day pledge
  • 90-day pledge

How the calculator counts

Your clean time runs from the date and time you enter to right now, and updates while the page is open. Without a time, it counts from midnight at the start of your quit day. Days are full 24-hour periods, so day 1 is reached 24 hours after you start.

Your date is kept in the page address (after the #), not on a server. Bookmark the page or copy the link and your count is there next time. Nothing you type is saved anywhere else.

Why counting days helps

A visible count turns a vague intention into something you can see growing, and it makes the cost of a relapse concrete. It works best alongside a plan: know your triggers, decide in advance what you’ll do when an urge hits, and make the easy access harder. The relapse prevention plan builder helps with the first two; our guides show how to block websites on iPhone.

Habits take time to settle. In a well-known study, it took people anywhere from 18 to 254 days for a new daily behavior to become automatic, about 66 days on average. That’s one reason 30, 60 and 90 days are useful checkpoints rather than finish lines.

If you slip

A slip resets the counter, not what you learned. Write down what happened right before it, change one thing in your setup, and start a new count. The longest streaks usually come after a few short ones.

Questions

How do I calculate how many days sober I am?

Count the full 24-hour periods since your quit date and time. This calculator does it for you, including weeks, hours and minutes.

Does the day I quit count as day 1?

Here, day 1 is reached 24 hours after you start. Some programs count the quit day itself as day 1; both are fine as long as you stay consistent.

Can I use it for porn, gambling or social media?

Yes. The calculator works for any habit you’re quitting. The optional cost field is useful for gambling or anything else that cost you money.

Is my quit date saved?

Only in the page address on your device. Nothing is sent to a server and the site sets no cookies.

Sources

  1. Lally, P. et al. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009
  2. Gardner, B., Lally, P. & Wardle, J. (2012). Making health habitual: the psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 62(605), 664–666

General information, not medical or psychological advice. If you’re struggling, talk to a doctor, a therapist or one of the helplines on our responsible use page.

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