I Am Sober vs Reframe — Which Sobriety App Is Right for You?

These days, as they say, there’s an app for that — whatever “it” may be. But what about sobriety? Can an app actually help you find freedom from alcohol and discover a healthier, more vibrant version of yourself? Millions of people who have tried a sobriety app themselves would say yes, it absolutely can.

It’s no secret that alcohol misuse is a significant problem. According to the 2022 survey by the National Institute on Alcohol Abuse and Alcoholism, 28.8 million adults in the U.S. (11.2% of everyone 18 and older) had alcohol use disorder (AUD) in the past year (17.1 million men and 11.7 million women). The National Center for Drug Abuse Statistics reports that AUD accounts for a staggering 3 million deaths globally each year (6% of total deaths), with around ​​140,557 of those being Americans.

The good news? People are also making a conscious effort to cut back or quit alcohol altogether. This is where sobriety apps come in — with a modern approach to an age-old problem.

Purpose of Sobriety Apps

First, let’s take a look at the purpose of sobriety apps and how they can help. These digital sidekicks can play an important role in our sobriety journey in a number of useful ways:

• Sobriety apps help us track our progress. Most offer daily drink tracking, and many have additional trackers built in to keep tabs on metrics like habits, finances, or mood.

• They hold us accountable with daily reminders. Nothing beats a discreet but clear bit of encouragement on your phone screen or smart watch. “Hey! Great job yesterday — don’t forget to log your drinks!”

• They provide community support. Many apps have a thriving community of users you can connect with through Facebook groups or built-in features such as discussion forums.

• They help us learn about alcohol use and its effects on the body. Sobriety apps are a great source of valuable information about the scientific and medical aspects of alcohol use (and misuse). The knowledge is up-to-date and available at the tap of a finger.

• They help us manage cravings. When riding out a craving, urge surfing tools can be a lifesaver.

• They provide a space to reflect on our journey. Many apps have journal features so you can regularly reflect about your progress. It can be exciting, rewarding, and informative to see how far you’ve come!

• They celebrate our milestones and encourage us when things get tough. Our sobriety journey will have ups and downs. Sobriety apps stay with us to celebrate our wins and encourage us when we struggle. Simple as it may seem, getting badges and other digital “prizes” taps into the brain’s natural reward system and makes us want to continue our journey.

I Am Sober vs. Reframe: Revolutionizing Recovery

Two apps — Reframe and I Am Sober — stand out as top choices among their digital counterparts. They both provide support on the journey to sobriety, but in somewhat different ways. 

I Am Sober focuses on tracking your alcohol intake with the support of an active community of users on a similar path. It’s also about reaffirming your new identity — reminding you that you are now sober and proud of it — which can help you stay on track.

Reframe, on the other hand, is designed to actually rewire your brain. It strives to shift your thinking around alcohol, creating a new mindset where alcohol simply doesn’t fit the way it did in the past. It tailors resources to your goals and needs and tracks your sobriety. Like I Am Sober, it comes with a thriving community of users eager to share their stories and encourage you every step of the way.

Part 1: Overview of the Apps

Let’s take a bird’s eye view of both apps. What are they all about?

Reframe: A Neuroscience-Based Approach

Reframe was started by Georgia Tech graduates Ziyi Gao and Vedant Pradeep, who worked together with a team of psychologists and scientists to create an accessible, user-friendly, science-based app to help people change their relationship with alcohol. Launched in 2020, the app proved especially helpful to those who found themselves drinking excessively during the COVID-19 pandemic — and it continues to gain popularity. 

Reframe stands out among competitors in the digital sobriety world for its ability to customize each user’s journey. This personalization sets you up to succeed on your terms and helps you change your relationship with alcohol in a way that fits your life. It allows progress tracking and has all the other features that make sobriety apps successful (such as urge surfing tools, milestone celebrations, and community connections). But its genius lies in its ability to actually rebuild your mindset. 

Science-Backed and Revolutionary

Reframe is an evidence-based toolkit designed to rewire the parts of your mind linked to alcohol. Leveraging the latest neuroscience research, it capitalizes on the significant strides made in the last few decades in understanding the brain and addiction. Applying this knowledge in practical ways can elevate your sobriety journey to new levels of empowerment.

I Am Sober: Tracking With Your Tribe

University of Washington graduate Andrew Murray is the founder and CEO of the I Am Sober app. It was designed and built by its head of product, Nick Redmond, as a tool to assist people struggling with addiction.

I Am Sober bills itself as a “sobriety tracker” with a community behind it — and that’s exactly what it is. Its tracking capabilities are also pretty top-notch. It helps users track their sobriety along with their peers — and does an excellent job of it by including other addictions and trackable aspects of the journey. 

Streamlined and Supportive

What distinguishes I Am Sober from counterparts is its simple and effective method of visualizing sobriety progress. Its trademark feature is the streamlined sobriety clock that provides precise information on the duration of your sobriety, even down to the second. When users are asked how long it’s been since they’ve had a drink, they can give a very specific answer: “2 years, 3 months, 21 days, 1 hour, 24 minutes and 39 — wait, 40 — seconds.”

Moreover, the app gives users the ability to track multiple addictions. Trying to quit smoking while saying goodbye to alcohol? I Am Sober helps you stub out cigarettes as you put down the glass. Find yourself overspending, overeating, or gambling? Add all your “vices” to the list and keep tabs as they lose their grip over you day by day (and second by second).

Part 2: User Experience and Interface

Reframe App: A Journey of Insights 

When you tap the blue brain icon of the Reframe app, you immediately grasp its essence — it's like "logging in" to your own brain.

The interface highlights the core program, which appears as a timeline of days you spent on your journey within the app. When you open each day, you’ll see a list of daily tasks and resources, which include an insightful daily reading, an inspirational quote, a journal prompt, a meditation, and a drink counter. Once you complete the daily tasks, the day number lights up with a celebratory flame, which gets added to the string of completed days ablaze in the timeline (and cheers you on with encouragement like, “You’re on fire! Keep going!”). 

Scroll down and you’ll find “Discover” and “Tools” tabs which provide access to a treasure trove of resources, including monthly challenges, informative science-based courses, the community forum, and an urge surfing toolkit that keeps you busy for 20 minutes — roughly the amount of time it takes for a craving to pass. 

As one user writes, “I struggled at first to show up daily, but when I finally caught up I promised myself that I would commit. Every single day. That’s when it clicked. I don’t want to write a novel, but I could rave about this program for hours on end. The knowledge I’ve gained, the changes I’ve made to my brain and to my body, the way I’m completely in charge of my alcohol intake, it’s all so priceless.”

Reframe Puts You in the Driver’s Seat

The Reframe app is exceptionally intuitive and easy to navigate. The user ratings reflect this: Reframe has 4.8 stars from 23,6000 ratings at the Apple store. Its users report significant shifts in a relatively short amount of time: 91% report a decrease in their drinking in the first three months, while 82% say they saw a significant shift in only two.

Crucial to the Reframe experience is empowering users to take charge of their own recovery. You get to decide which track you choose — cutback or quit — and you pick the goal that you want to reach. Reframe is a supportive, knowledgeable companion, offering tools and science-backed evidence to enhance your skills and enable you to make more informed decisions.

One user explained, “All the resources that this app provides gave me tools I didn’t know I needed. I have averaged no more than 11 drinks per month over the last hundred days. And I have a drink when I really want to have one, but not because of some of the triggered reasons that I used to have. It really has given me the power back.”

I Am Sober App: Count the Benefits

I Am Sober’s crisp green and blue interface feels calming and clutter-free. The home screen’s focal point is a sobriety counter, a straightforward yet powerful tool that tracks progress with a clear, no-fuss display. After logging in, you’re greeted by a well-organized, sleek counter that provides details of your sobriety — in years, months, days, hours, minutes, and even seconds that tick by as you watch.

As one user writes, “One of the best things about this app is its elegant and user-friendly interface, which makes it simple and easy to use. The app's feature-rich design and intuitive navigation complement the real-time tracking and management capabilities, allowing users to stay on top of their recovery journey at all times.”

The app, which has 4.9 stars from 133.9K ratings at the Apple store, can track several addictions at the same time. Tracking this much could easily get messy or feel cluttered, but the interface keeps things tidy. Each addiction is compartmentalized separately and you can pick between them easily by clicking on the menu in the top left hand corner.

I Am Sober also allows you to make daily pledges to stay sober and post them for others to see. You can add pictures that symbolize your motivation for staying sober, making the posts more personal and meaningful.

Striking a Balance

The I Am Sober app strikes a balance between straightforward and engaging. Its intuitive design ensures that users can navigate the app with ease, making the most of its features without any hassle.

The app also skillfully blends a focus on individual sobriety (starting from the first-person declaration in the name) with the strength of a supportive community. Through its community feature, users can share stories and connect with others on similar paths, fostering a sense of belonging and mutual support.

Part 3: Tools and Resources

Now, let’s take a deeper dive into the tools and resources of both apps.

Reframe App: A Science-Based Treasure Trove

• Neuroscience- and psychology-based core program. Created in collaboration with experts from Harvard, Stanford, and Georgia Tech, Reframe’s core program is designed to shift the user’s mindset around alcohol in 160 days using evidence-based techniques such as cognitive behavioral therapy. Every day, users get a personalized set of tasks that include insightful daily readings, motivational quotes, a journal prompt, and more.

• Personalized drink tracker and SMS tracking. Watch your progress on a smart dashboard that shows daily targets and displays your weekly and monthly trends.

• Community support. Access daily Zoom check-in meetings with Reframe coaches who lead lively discussions to motivate and connect you to others on a similar journey. There’s also a 24/7 anonymous forum that allows millions of users to connect with a global community of fellow Reframers.

• Group support. Create and join support groups in the forum based on your alcohol goals, location, interests, and other factors to boost motivation and stay accountable.

• Monthly challenges. Explore science-backed information on a variety of topics — alcohol use, self-care, nutrition, relationships, habit setting, exercise, and more — as part of an interactive, collaborative experience.

• In-depth courses. Get access to multi-day courses that cover a wide range of topics. Want to learn about healthy habits, gut health, positive psychology, relapse prevention, or sleep quality? There’s a course to meet your needs and satisfy your curiosity with information backed by the latest research!

I Am Sober App: Tracking With a Purpose

• Sobriety counter. A comprehensive tracking system allows users to monitor their sobriety journey with alcohol and a number of other issues. 

• Community connection. Users share stories and experiences and connect with others on a similar path. Organized as a message board, members are able to post when they reach certain sobriety milestones.

• Educational resources for deeper insights. Users can access a variety of educational materials and articles about sobriety, recovery, and wellness, helping them to stay informed on their journey.

• Daily journal prompts and pledges. The app encourages daily reflection and journaling, allowing users to track their thoughts, feelings, and experiences throughout their recovery process. Users also make and post daily pledges to stay sober.

• Sharing stories. As a thriving community, I Am Sober is home to stories — lots of them. Users have access to motivational quotes and success stories from others for continual inspiration and motivation. 

• Customizable features. Users set personalized reminders and notifications to help stay on track with sobriety goals and daily tasks. They can also track progress in other areas related to their sobriety (such as money spent on alcohol).

Part 4: Pricing and Accessibility

Reframe App

Reframe has an easy and user-friendly sign-up process. After completing a questionnaire to generate a customized plan, you can sign up for a free, risk-free 7-day trial. After that, an annual membership comes in at $100/yr. Once you sign up, Reframe promises 100% satisfaction guaranteed or your money back! Reframe is available on iPhone and Android.

I Am Sober App

Options include a free version that offers access to features such as "Progress," "Today," "Community," and "Motivation." Unlocking the full capabilities of the app (including the ability to create private groups, participate in challenges, and join activities) requires a paid membership. I Am Sober offers a 7-day free trial and an annual membership with a price of $119. Like Reframe, I Am Sober is available on iPhone and Android.

Part 5: Data Security and Privacy

Reframe App

To deliver the personalized service and customized program that defines the app, the team behind Reframe gathers certain personal information, such as demographic information or other pertinent details. However, information is accessible only to team members who are there to make your experience the best it can be.

The team takes great care not to share this information with third parties and adheres to an extensive data protection policy outlined on their site. This policy assures users that great care is taken to prevent any misuse of personal information — it is only retained as long as necessary. 

I Am Sober App

The I Am Sober app maintains a privacy and confidentiality policy that prioritizes user data protection and adheres to legal standards, including GDPR compliance for European Union users. The data is stored securely on Amazon Web Services (AWS) in the USA, ensuring that it's protected and encrypted both in transit and at rest.

There’s one caveat, however: when users share their "story" upon reaching a milestone, the username, profile photo, and the story content become public information. Users are advised to exercise caution and avoid posting personal information in these areas.

Part 6: Target Audience 

Reframe App

The Reframe app's versatility is its key asset. It’s an excellent choice for almost anyone, whether you’re trying to cut back or eliminate alcohol completely. It’s perfect for users who want to understand the “why” behind their habits and create new patterns that better serve them on the path to authentic happiness and health. 

Reframe’s core program is based on daily engagement. The ideal user views sobriety as a structured process and is committed to dedicating daily time to their sobriety. It’s a journey with a defined roadmap, milestones to celebrate, and setbacks to overcome. Along the way, there are stories to share and friendships to forge. Despite its comprehensive approach, it doesn’t require a lot of time — as little as 10 minutes per day. Many users utilize it as a tool to rebuild their lives as a whole — or just tune up the areas that need attention — and feel happier than ever in a few short months.

Here’s what one user writes: “​​The numbers don’t lie. If you engage the app, honestly account for your drinks (you’re only lying to yourself if you don’t report the drinks as consumed) you WILL see improvement. Your life will change. Your body will heal. Your mind will grow. Whether you want to stop drinking altogether or want to cut back how much you do, you’ll find the support, tools, and structure to do it. Do it! It’s worth every penny and more.”

I Am Sober App

The I Am Sober app is best suited for those who are serious about their sobriety, but are not necessarily looking for a structured program. It’s a great way to track your progress — especially if you have multiple addictions and want to keep all of your recovery under one roof. It’s also great for connecting with others on the same path.

Here’s how one user describes it: “I’ve always been looking for an app to help me kick several addictions … This app has so many amazing features, like a live clock that tracks your sobriety down to the second. The reminder that you are making progress, even if it’s just been 20 minutes plus a few seconds, that truly serves as a helper for me.”

Part 7: Pros and Cons

Reframe App

Strengths of Reframe:

• Scientific backing. One of Reframe’s chief strengths is its rigorous scientific standards. Beyond ensuring the empirical validity of advice offered, it provides valuable insights for individuals in early sobriety, helping them understand the inner workings of their own brains as they navigate the occasionally disorienting journey of life without alcohol.

When Healthline editor Christy Snyder tried the app, she said, “I would recommend Reframe for anyone who wants to take a mindful and scientific approach to alcohol consumption … I really like how science-driven the app is … I wanted to learn more about the first few weeks of not consuming alcohol and how one’s body and mind may respond.”

• A personalized, flexible approach. Reframe’s journey allows you to evolve as you go. Whether you’re on the “cut back” or “quitting” track, your goals can be adjusted along the way. 

• Daily check-ins via Zoom. Daily Zoom check-ins with Reframe coaches add an interactive community element to your journey. For an extra cost, users can choose “Thrive Coaching” passes to work one-on-one with licensed professionals who specialize in areas such as energy work, relationship issues, and the LGBTQ community.

• User-friendly and easy to navigate. From the moment you sign up, you’re on a journey that gets you closer to a healthier and happier version of yourself. The program is easy to follow and, although it only takes a few minutes a day, adds up to meaningful progress. This principle of building small habits (“atomic habits,” as James Clear would put it) is a science-backed way to create lasting change.

• Materials are constantly updated. Readings, challenges, and courses are constantly being added to the app, ensuring that you will never run out of brand-new sources of information and inspiration for your journey.

• Comprehensive scope. Reframe addresses the many aspects of sobriety, all of which play a role in success. While counting days proves beneficial to many, so does understanding the impact of alcohol on the body and brain, receiving community support, and exploring related topics such as relationship issues, anxiety and depression, nutrition, and much more. Reframe’s courses and challenges cover a wide range of wellness topics and users can opt for them as additional tracks in their journey.

• Responsive customer service team. Signing up or canceling is effortless and team members are quick to respond if you run into any problems. The Reframe team personally goes through all of the comments and queries by users to optimize their experience as much as possible.

Limitations and Areas of Improvement:

• Requires commitment from  the user. While it doesn’t require a ton of time to complete the tasks, you do need to dedicate some daily time and effort to get the best results.

• Cost. Reframe doesn’t have a free version — but as many users would say, it’s well worth it!

I Am Sober App

Strengths of I Am Sober:

• Tracking multiple habits. The ability to track multiple addictions and see a snapshot of the results is the app’s most notable strength. This visual reminder of time in sobriety reminds you of the days and hours you’ve reclaimed for yourself after an addiction has tried to steal them from you.

• Community. The message board is often noted as a favorite feature where users can post their sobriety milestones to celebrate together. In his review of the app on Gear Patrol, Eric Limer explains that the community feature is what keeps him coming back to the app even more than the tracker itself: “It’s a breath of fresh air to visit an online space organized around a sense of finite progress. Each milestone is a discrete place I arrive at — and, more importantly, leave behind — accompanied by my own little sobriety cohort: those of us who put down the bottle in the high and heady days of January 2020 and have stuck with it while the rest of the world changed around us.”

• Daily pledges. Daily pledges help users reinforce their commitment to sobriety in a tangible way.

Limitations and Areas of Improvement:

• Limited scope. Unlike Reframe, I Am Sober is, as Limer puts it, “at its core … really just a fancy stopwatch. You pop in your start date, and it starts counting up.” While Limer goes on to praise the app’s capabilities in doing so (and while this praise is certainly deserved), the limited features give it a more narrow focus.

• Some features cost extra. While basic features are available for free, some additional ones — such as the motivational packs, workbook activities, challenges, and the ability to create private groups — only come with paid membership. Considering some of the app’s limitations compared to Reframe, this is something to keep in mind. 

• Limited amount of materials. Some users have pointed out that if you use the app for a long time, the motivational packs tend to repeat.

The Verdict

In the end, choosing a sobriety app comes down to your personal goals and preferences. If your goal is recovery in a deeper sense — understanding your own mindset and taking concrete steps to change it — then Reframe is certainly your best option. Its scientific foundation is hard to beat, and with its wealth of resources you’ll never run out of engaging content to keep you inspired and motivated. It matches all the features of I Am Sober (including tracking capabilities and community connections), but also offers much more.

However, if you’re looking mainly for a tracker that keeps you accountable while connecting you to others on a similar path, I Am Sober can certainly help you do that.

Regardless of what you choose, congrats on taking this vital step! A healthier, happier life awaits you, filled with inspiring and meaningful experiences.