Quit drinking with Vow
Stop drinking, one evening at a time.
Vow counts your sober days, shows what you are saving and plans for the moments that usually end with a drink — the end of the workday, the dinner, the argument. When a craving lands, your reason and the Craving Shield are one tap away.
- Tracks
- Drinks per week
- Counts
- Sober days and money saved per drink
- Safety
- Medical advice first, built into the plan
Before you start
If you drink heavily or every day, stopping suddenly can cause alcohol withdrawal, which can be medically dangerous. Talk to a doctor before you stop — they can help you do it safely. Vow is not a substitute for that care, and its plan for alcohol says the same.
What Vow does for alcohol
Built for the way this habit works.
A sober day counter that means something
Your streak is tied to your reason, not just a number, and a slip is logged without shame: your best run is kept and a new one starts.
Plans for the situations, not just the drink
Name your triggers and Vow gives each one a strategy — including practising how you will say no.
The evening craving
The Craving Shield and Calm library's soundscapes and guided sessions are built for the hour that is usually hardest.
Quit methods in the app
Choose how you quit.
During onboarding you pick the approaches that fit you. Vow builds them into your plan for alcohol.
- Urge surfing
- Delay & distract
- Remove the cues
- If–then plans
- Swap, don't just stop
- Tell someone
- Get medical advice first
- Practice saying no
Answers, with sources
What to know before you quit.
- AlcoholHow can I cut down on or quit drinking?Start by tracking every drink in standard drinks (in the US, 14 grams of pure alcohol, such as 12 ounces of 5% beer or 5 ounces of 12% wine), setting limits with some alcohol-free days, and planning ahead for triggers and urges.
- AlcoholHow long does alcohol withdrawal last?Alcohol withdrawal usually lasts 3 to 7 days, according to the NHS.
- AlcoholIs it dangerous to stop drinking suddenly?Yes, it can be: if you drink heavily or often, stopping suddenly can trigger alcohol withdrawal, which may quickly become life-threatening, so talk to a doctor before you stop.
- AlcoholWhat happens to your body when you stop drinking alcohol?When you stop drinking, your body can start to recover: the NHS says an alcohol-related fatty liver can usually recover, trials show blood pressure falls when people who drank more than two drinks a day cut back, and stopping is linked to lower risk of some cancers, though that can take years.
- Cravings, habits & relapseHow long does a craving last?A single nicotine craving usually passes within a few minutes; NHS guidance says cravings last up to 15 minutes.
- Cravings, habits & relapseWhat should you do after a relapse?After a relapse, get safe, then restart your plan as soon as you can and treat the slip as information, not failure.
- Cravings, habits & relapseHow long does it take to break a habit?There's no proven timeline for breaking a habit, but the best evidence points to months, not 21 days.
Is Vow a sobriety tracker?
Yes. Your streak is your sober time, counted live from your quit date, with money saved per drink and milestones along the way.
Can Vow help if I drink every day?
Vow can support you, but talk to a doctor first. Stopping suddenly after heavy daily drinking can be dangerous, and a doctor can make it safe.
Is Vow a replacement for AA, therapy or treatment?
No. Vow is a self-help app and works alongside support groups, therapy and medical treatment.
Quit drinking, for your reason.
Free to download on iPhone and iPad, with a companion Apple Watch app. Read the privacy policy first if you like — it lists exactly what leaves your phone.
