PDFChecklist
Drinking and Alcohol-Free Day Log Sheet
A sheet for jotting down what you drank, roughly how much, your alcohol-free days, and how you slept and felt that day, all in one place. Looking back over your entries makes it easier to keep adding alcohol-free days without forcing it.
Download CSVCSV format · free (opens in Excel, Google Sheets, etc.)
What it's for
- When you want to look back over a week or a month of drinking and alcohol-free days all at once
- When you want to add more alcohol-free days on purpose but are not sure whether you are keeping it up
- When you want to loosely reflect on how a drinking day affected your sleep or the next morning
- When you want a rough picture of your recent drinking before a checkup or similar
What's included
Date column (a month of calendar-style entry slots)
A space to note the type of drink (beer, sake, wine, and so on)
A space for a rough amount (number of glasses or bottles)
An alcohol-free day checkbox (mark the days you did not drink)
A space to note how you slept (slept well, had trouble falling asleep, and so on)
A condition and mood notes space (jot down next-morning sluggishness or anything you noticed)
A weekly alcohol-free day count column
A monthly reflection notes space
Notes on managing with paper or Excel
- To count how many alcohol-free days you had, you have to tally them up by hand every week and every month.
- You cannot write anything when the sheet is not with you, such as when you are out, and filling it in later tends to leave the amount and type fuzzy.
- If you lose the sheet or notebook, all of your earlier entries are gone with it.
- When you want to compare trends across months, you have to lay out several pages side by side.
Why an app makes it easier
- Log how much you drank and your alcohol-free days, and the weekly and monthly totals are tallied for you automatically.
- You can see things like your run of alcohol-free days at a glance, which makes it easier to stay motivated.
- Because you can record right on your phone in the moment, there is less chance of forgetting to write something down later.
- Past entries stay gathered together inside the app, so there is no worry of losing them the way you might with paper.
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