Free printables
Simple, printable sheets for quitting drinking and staying stopped. Free for your personal use: print as many copies as you like.
Each sheet comes in A4 (UK and most of the world) and US Letter. They work on their own, and they also sit well alongside The Book of Sober.
Start here
The First 30 Days starter pack
Twelve printable pages for your first month: a safety check, getting ready, your reasons, your support list, a week-by-week guide, a craving toolkit, what to say when you’re offered a drink, a 30-day tracker, a Day 30 reflection and where to find help.
Single sheets
Craving log
Write each craving down as it happens: when, where, how strong, and what you did instead. Patterns show up quickly.
Why I stopped
Your reasons, in your own words, for the moments when the old voice gets loud. Keep a copy somewhere you’ll see it.
Money-saved tracker
Track what you’re no longer spending, week by week, and decide what it’s going towards instead.
30-day check-in
A short daily tick-box and one-line note for your first month, with a reflection at the end.
Sleep log
Note bedtime, waking, sleep quality and energy for two weeks, so you can see your sleep settle over time.
Trigger and plan sheet
List your likely triggers and decide, ahead of time, what you’ll do and who you’ll contact.
Worksheets from the book
The blank worksheets from Appendix A of The Book of Sober, as one printable A4 file. Many people keep completed worksheets together in a folder, so they can look back and see how far they’ve come.
Download the book worksheets (PDF, A4)
PDF, 13 pages, 67 KB
These sheets are not medical advice. If you drink heavily every day or nearly every day, or you get shaky, sweaty, anxious or sick without a drink, please talk to a GP or doctor before you stop: alcohol withdrawal can be dangerous. See Help & safety.
Text copyright 2026 Steven John. All rights reserved. Published by Shamayim Ltd. You may print these pages for your own personal, non-commercial use. This permission does not extend to commercial redistribution.