Track your drinking. Understand the pattern. Change it on your own terms.
Alcohol-3 turns every drink into a number you can see and a trend you can follow. Log in seconds, watch what actually happens across a month, and share an honest report with the people helping you. Free to start, and private unless you decide otherwise.
- Based on UK guidelines
- Private by default
- Free to start
Hello, Daniel
Last 30 days
Today
4.7units
2 logged
This week
54units
40 over guideline
Weekly average
76units
across 5 days
Alcohol-free days
0of 5
Start a streak
Units by day
The dashed line marks 2 units a day, the UK guideline of 14 a week spread evenly.
2,400 branded drinks
Search by brand and pick the serving you had. No guessing at strengths.
UK units, done properly
Volume times strength, measured against the 14 unit weekly guideline.
Nothing shared by default
Reports go out only when you make a link, and you can revoke it.
Everything you need to cut down or stop
One place for what you drink, what you are working on, and what your clinicians need to see.
Drink logging
Search by brand, pick the size you actually had, and the units and calories are calculated from the real strength of that product.
Insights and patterns
Charts built from what you logged, not from an estimate.
Consumption calendar
Units on each day, alcohol-free days marked as confirmed, and your therapy activity counted next to your drinking.
Milestones and streaks
Alcohol-free days, your current run and your longest, the units you have avoided measured against your own starting point, and roughly what that has saved in money and calories..
Goals and plans
Pick a target you can measure and a date to reach it by.
Daily check-ins
Mood, sleep, energy and craving strength, recorded next to your units.
Urge and delay log
Urges pass.
Future self
Upload a photograph and Alcohol-3 illustrates the changes that are documented at the level you are actually drinking, applied to your likeness.
How Alcohol-3 works
Log and check in
Record what you drank, or confirm that you did not drink at all. A daily check-in takes under a minute and is what turns a blank day into a known one.
See what is really happening
Charts show the pattern behind the total: the heavy days, the triggers, the weeks that drift. Nothing is inferred from days you did not track.
Change it, and show your working
Set a goal, use the therapy tools between sessions, and share a clear report with your GP or therapist when you need to.
Therapy and mental health tools
Anxiety, low mood and stress drive drinking, and drinking makes them worse. Alcohol-3 includes the record sheets used in therapy so the work between sessions does not get lost.
- Daily check-ins
- Urge and delay log
- Exposure map
- Therapy activities
- Homework and session log
The maths, in plain terms
What a unit actually is
One UK unit is 10ml of pure alcohol. Everything Alcohol-3 shows you comes from the same sum, applied to the real strength and volume of what you drank.
units = volume (ml) × ABV (%) ÷ 1000
The UK Chief Medical Officers advise keeping to no more than 14 units a week, spread over three days or more, with several drink-free days. That is the line drawn across every chart in the app.
Pint of 4% lager
568ml
2.3units
Large glass of 13% red
250ml
3.3units
Single 40% vodka
25ml
1.0units
Bottle of 12% wine
750ml
9.0units
Pint of 5.2% cider
568ml
3.0units
Bottle of 4.5% beer
330ml
1.5units
Where it starts
One honest week tells you more than a year of guessing
Most people are surprised by their own total. Not because they were hiding it, but because a glass at home and a round on Friday never get added together. Writing it down is the whole of the first step.
- Log a drink in a few taps, with the units worked out
- Confirm the days you did not drink, so they count
- See the week you actually had, not the one you remember
Why this one is different
It will not flatter you, and it will not shame you
Most trackers fill in the gaps to make the graph look tidy. Alcohol-3 does not. A day you did not record is shown as unknown, not as a day you drank nothing.
Untracked is not zero
Your alcohol-free days start at nought and only count days you confirmed. A streak you did not earn is worth nothing to you.
Measured from where you started
Progress is worked out against the drinking you described at sign-up, not against an average or a guess.
Built to be shown to a clinician
Reports are laid out for a GP appointment: the numbers, the medications, the conditions and the evidence, in one place.
Alcohol-3 on your phone
iOS and Android apps are in development. The site works on a phone in the meantime, and you can add it to your home screen.
Whatever you are aiming for
Cutting down counts. So does stopping.
Alcohol-3 does not decide what success looks like for you. Set the target you actually want, whether that is fewer units, more alcohol-free days, or none at all, and measure yourself against that rather than somebody else's idea of it.
Start freeStart with one honest week
Log what you actually drink for seven days. That alone tells you more than any estimate, and it is free to do.
- No card needed
- Delete your account at any time
- We never sell your data