Steady — Sober Days

Track sober days. Surf cravings with a real urge timer. Read the cannabis recovery science. Free forever. No account, no email, no data leaves your phone.

Steady is a private, free-forever cannabis sobriety tracker and daily mental health practice. Built for people who quit and slipped, quit and slipped, quit and slipped — and need an app that doesn't reset their entire history every time.

DUAL-PROGRESS ARCHITECTURE Current streak counts the days since your last slip. Lifetime sober days counts every clean day you've ever had. A slip costs you one day. It does not erase the rest. The number you've earned is yours.

STEADY ME One button. Three tools. Tap "Steady Me" and pick what you need: • Box Breathing — 90 seconds, 4-4-4-4 • 5-4-3-2-1 Grounding — 60 seconds, sense by sense • Self-Compassion Break — 60 seconds, three steps (Kristin Neff)

After you finish, Steady asks if that was about a craving. If yes, log the trigger and intensity. If not, just move on. No forced categorization in the moment — you get help first, label later.

CANNABIS RECOVERY SCIENCE Real citations, plain language. Day 1: withdrawal onset. Day 3: peak symptoms (variable by source). Day 14-21: REM rebound winding down. Day 28: CB1 receptors normalizing. Day 30: cognitive recovery measurable. Day 90: sustained sleep architecture. Sources: Allsop 2011, Hesse 2013, Hirvonen 2012, Cleveland Clinic, NIDA. Bundled, fully offline.

GENERAL WELLBEING TRACK Eight evidence-based wellbeing entries woven into the timeline: sleep is the #1 relapse risk, sleep wind-down without cannabis, why movement helps mood, self-compassion vs self-criticism, stress physiology basics, grounding for anxiety, three good things gratitude, exercise dose for depression. Every claim cited.

WEEKLY REFLECTION Any day you want, optional. Three good things from this week. One line on what helped most. Based on Seligman's classic Three Good Things intervention.

ACHIEVEMENTS THAT REFRAME SLIPS Time milestones (1d to 365d). Hidden behavior achievements that surprise you. A Comeback tier that only appears after your first slip — Day One Again, Stronger Return, Pattern Spotted. Slips become entry points, never failures.

GOOD I DID A running log of the small things you did right. Helped someone. Kept a promise. Showed up. Said the hard thing. Log in two taps. The count becomes an identity statement, not a tally.

LETTERS TO FUTURE SELF When a milestone is coming up, write a sealed letter to the version of you who gets there. The letter unlocks when the day does. Ceremony for the long road.

THE RECEIPTS Insights rebuilt as evidence. One screen shows your days steady, hard days survived, money and hours reclaimed, recent good deeds, your letters, your emotion vocabulary growth, and plain-language pattern callouts.

THE RECEIPTS Live ticker showing dollars saved, hours reclaimed, sessions skipped — based on your own numbers, never pre-set averages.

OPTIONAL HEALTHKIT Connect Apple Health to see sleep quality vs sober days correlation. Read only. Sleep, HRV, exercise minutes. Steady never writes to HealthKit and never syncs your Apple Health data anywhere.

OPTIONAL PEER SHARING (coming soon) Invite someone you trust to see your milestones. Future update.

PRIVACY BY DEFAULT No account. No email. No password. No analytics. No ads. No tracking. No data leaves your phone except via your own iCloud, sync to your own devices. Privacy nutrition label: Data Not Collected.

FREE FOREVER No in-app purchases. No subscription. No paywalls. No ads. No tip jar. This app is a gift.

WHAT STEADY IS NOT Steady is a tracker and educational tool — not medical advice or a substitute for professional care. If you need a person, the Help screen has crisis resources (SAMHSA, 988, Talk Suicide Canada). If you're experiencing severe symptoms, please contact a healthcare provider.

For 18-29 cannabis users who hate AA-coded apps, who tried freemium trackers and got paywalled, who want sober days without the recovery cult aesthetic.

Sober days. Steady mind.