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About this tool
Privately track sober days, urges, triggers and the coping wins in between.
The Sobriety Recovery Journal turns a plain list of daily entries — date, urge intensity from 0 to 10, trigger, coping response and a win or note — into a day count since the start date you set, an average and highest urge, and a ranked table of your five most frequently recorded triggers. It is a private reflection aid for someone keeping their own record between check-ins, not a treatment programme or a safety monitor. Everything is computed from the lines you type, in your browser, and nothing is stored or sent anywhere.
Open Sobriety Recovery Journal on AltFTool — it loads instantly in your browser.
Type one line per day into "Private journal entries" as Date | urge 0-10 | trigger | coping response | win / note, or press the "Three private entries" example to load the layout.
Set "Recovery start date"; the day count, entry count, average urge, highest urge and distinct-trigger count recalculate as you type, with urge values clamped to 0-10.
Read the ranked "Trigger / Times noted" table of your five most-recorded triggers plus your last five entries, then press Download to save sobriety-recovery-journal.txt.
Repeated entries in the trigger column are tallied and ranked, so the five that come up most often surface on their own.
Average and highest urge are calculated across every entry, which shows the trend rather than only the worst day.
The most recent entries are echoed back with the win or note you recorded, so what actually helped stays attached to the day it helped on.
One line per day, with five fields separated by pipes: date, urge from 0 to 10, trigger, coping response, and a win or note. Only the urge column has to be a number, and values are clamped to the 0-10 range, so anything higher is read as 10.
It is whole days elapsed between the recovery start date you enter and today, counted from midnight, so a start date of 1 July shows 30 days on 31 July. It counts from that fixed date and is not reduced by anything you record in the entries.
No. The text stays in the page while it is open and is neither saved to an account nor transmitted, so if you want a lasting record, keep the entries in your own file and paste them in when you want the summary.
No — it is an informational reflection aid only, with no clinical assessment behind it, and it cannot detect risk. Alcohol and some other withdrawals can be medically dangerous, so speak to a doctor, a qualified addiction service or your local emergency number about withdrawal, medication or any treatment decision, and use this alongside that support rather than instead of it.