23 Printable No Alcohol Trackers

Your go-to resource for every no-alcohol challenge, featuring free printables to support your sobriety journey!

Hey! If you’re reading this, you’re probably thinking about taking on a no-alcohol challenge, and I just want to say—I’m so glad you’re here. No matter if this is your first time or you’ve tried similar challenges before, I’m excited to support you on this journey toward a healthier, happier you.

I know that the idea of giving up alcohol, even for a short period, can feel scary. We live in a world where a glass of wine is often seen as the go-to way to unwind, and where social life can be centered around drinks. But what if taking a break from alcohol, even for just a little while, could help you feel clearer, more energetic, and more connected to yourself?

Taking on a no-alcohol challenge can really change things for you. You might notice better sleep, glowing skin, and a clearer mind. But the best part is when you start to reconnect with yourself—you’ll realize you don’t need that glass of wine to unwind or a cocktail to have fun. It’s empowering to know you’re taking care of your body, mind, and spirit.

🖨️ Printable No Alcohol Challenges & Trackers

I know this journey isn’t always easy. There are temptations, social pressures, and moments when you might question why you even started. That’s why I want to help you every step of the way. I’ve poured my heart into creating a collection of 23 free printable no-alcohol trackers for you. These are great tools that will help you stay on track and remind you of how far you’ve come.

Right now, most of the trackers focus on monthly no-alcohol challenges, including special Dry January trackers. But soon, I’ll be adding a variety of options, from one-week challenges to 100 days, and even a full year. So, stay tuned—bookmark this page or subscribe to the newsletter to stay updated!

All these trackers are here to make it easier and more enjoyable. Each day you check off is a little celebration of your strength and commitment.

Cheers to your health and your incredible journey—no alcohol required!

30-Day No Alcohol Printable Challenges

The 30-day no alcohol challenge is the most popular category, which is why it has the largest selection of trackers. Currently, there are 23 trackers available, with more on the way. Be sure to bookmark this page so you can easily check back for new printables as they’re added!

I’m starting with a few very simple no-drinking trackers—or calendars, if you prefer. I highly recommend checking out all the trackers, as each one is unique and offers something different.

Next, there are two trackers with additional fields for you to fill in: your goal and the reward you’ll give yourself for reaching it. These are perfect if you like to stay motivated by setting a clear intention and having something to look forward to at the finish line.

There’s still one more minimalist no-alcohol challenge tracker, and then we’ll be moving on to some more creative designs. Personally, I’m really fond of the 30 Days No Alcohol Challenge tracker below—it’s simple yet effective for staying on track.

The next four designs are inspired by my No-Sugar Challenge trackers, which have been incredibly popular on both Pinterest and the website, with hundreds of downloads and thousands of saves. For the Quit Drinking Challenge, I’ve created two color options that have been the most popular: teal and blush. If you’d like to see more color choices, let me know in the comments—I’d love to hear your feedback!

By the way, did you know that there are multiple national days and months dedicated to sobriety? I have a complete list of these days in case you are interested.

Now, let’s dive into the Dry Month trackers! This particular tracker is a general 30-day tracker designed in a bullet journal style (comes also as plain white if you prefer to have it simple). It’s perfect for any month of the year, so you can start your alcohol-free journey whenever you’re ready.

FYI, you’ll also find a dedicated section with trackers specifically for Dry January and Sober October.

Here are two 30 Days Sober trackers designed for you to use any month of the year. These trackers are created in a bullet journal style but also come in a plain white version if that’s more your style. Each tracker is structured around a 30-day challenge, featuring a wine bottle and a wine glass that you can color in each day you stay alcohol-free.

The design is simple yet impactful: every day you remain sober, you fill in one section of the bottle or glass. It’s a visual and motivating way to see your progress throughout the month. There are two versions available, one for 2024 and another for 2025, so you can choose the year that fits your goals.

Dry January Printable Trackers

In this section, you’ll find trackers designed specifically for the most popular no-drinking challenge of the year—Dry January. These trackers are created to keep you motivated and focused as you embark on your alcohol-free journey to start the year off right.

With four unique designs available so far—and more on the way—you’re sure to find the perfect tracker to make your Dry January challenge both fun and rewarding.

The first two designs feature a playful “bubbles” theme that adds a touch of excitement to your daily progress.

Each day of January has its own bubble for you to color in as you go alcohol-free. It’s a fantastic way to visually see your progress and keep yourself inspired throughout the month. I really love this design and I hope it brings a little extra joy to your Dry January journey. I can’t wait for you to try it out!

The next two designs feature the familiar wine bottle and glass, but this time they’re crafted specifically for the Dry January challenge. These trackers are perfect for visually marking your progress as you take on the month alcohol-free, adding a touch of creativity and fun to your journey!

Sober October Printable Trackers

I’ve designed four Sober October trackers, similar to the ones you may have seen for Dry January. They come in two styles: bullet journal and white.

The next two trackers are designed in the shape of a wine bottle and a glass, where you color in one section each day as you complete it. These trackers are a simple yet satisfying way to stay motivated throughout Sober October!

I truly hope you find a tracker you love in this collection. I’d be so happy to hear from you—please drop a comment to let me know which tracker you loved the most or if you have any ideas or suggestions for what would be great to add to this collection of no-alcohol trackers. My goal is to help you on your journey to sobriety, and your feedback means the world to me.

With love,

Katia @DigitalHygge