節酒ノート｜飲酒の記録と純アルコール量

This is a drinking and moderation tracking app for people who want to reduce their alcohol consumption but can't stick to it.

Moderating your drinking is a daily process, and its value won't show up in a single search. How much you drank this week, and how many consecutive alcohol-free days you've had, only becomes clear after consistently recording and calculating. The Moderation Notebook lets you record both drinking and non-drinking days with a single tap, displaying your current drinking habits in numbers.

■ Where your weekly pure alcohol intake stands on the guideline (the core of this app)
Simply select your drink and enter the number of drinks, and the app automatically calculates and adds up the pure alcohol content (g) (Pure alcohol content = volume × alcohol percentage × 0.8). At the top of the home screen, the app clearly displays, using color, where your weekly average daily intake stands between "moderate drinking (approx. 20g/day)" and "amounts that increase the risk of lifestyle-related diseases (40g for men, 20g for women)." Knowing your current position is the first step to reducing your alcohol intake.

■ Extending Your Consecutive Days of Alcohol-Free Drinking
Recording "I didn't drink today" with a single tap will increase your consecutive days of alcohol-free drinking. The number of consecutive days and your longest streak soar high, motivating you to continue moderating your drinking. Two or more alcohol-free days per week is a good guideline. Days with non-alcoholic beverages are also counted as alcohol-free days.

■ Discovering Your Overdrinking "Triggers"
By selecting triggers for drinking (stress, socializing, falling asleep, rewards, habits, etc.), your records will pinpoint the situations in which you tend to drink more. Simply realizing "I drink too much when I'm stressed" allows you to take preventative measures.

■ Review Summary and CSV
You can share a summary of your recent 30 days' worth of pure alcohol, drinking days/alcohol-free days, alcohol-derived calories, alcohol expenses (entered), and triggers for excessive drinking all on one page. You can also export it as a CSV file for spreadsheet viewing.

■ What It Cannot Do (Listed First)
・It does not provide diagnosis or treatment. The pure alcohol content and comparison with guidelines are just indicators to help you re-evaluate your drinking habits. If you can't stop drinking, drink from the morning, or experience hand tremors if you don't drink, please consult your family doctor, a mental health and welfare center, or a specialized medical institution.

* There is no automatic synchronization across devices. Records are saved only on the device you entered them on.

■ What is not collected and advertisements
There is no account registration or login. All drinking records are saved only on your device and are not sent to external servers. Banner ads (Google AdMob) are displayed at the bottom of the screen to maintain the app. Since records will be deleted if you uninstall the app, it is recommended to export important records as a CSV file for safekeeping.

* Avoid drinking during pregnancy or breastfeeding, drinking under the age of 20, and drinking before or after driving.

Start by recording your next drink. The more you record the days you drink and the days you don't, the more your weekly pure alcohol content and consecutive alcohol-free days will encourage you to reduce your drinking.