How to Understand Your AlcoScore

The AlcoScore is a 0-100 score that grades your drinking pattern across six pillars. This tutorial covers where to find it, what each pillar measures and the exact numbers behind it, how to read each band, and what the Goal card on the same screen is telling you.

# Step 1. Open the AlcoScore tab

Tap the AlcoScore tab in the bottom navigation bar. The first time you open it, a sheet titled “Before we show your AlcoScore” explains that the score is for personal awareness and is not medical advice. Tap I Agree to continue. Not Now takes you back to Home, and the sheet appears again on your next visit.

The screen opens on the score dial. The number in the ring is your score, and the band name sits under it. Every few seconds the ring swaps the number for a one-line summary of the band, such as “You’re doing well”. Under the dial, six bars show each pillar’s own score out of 100, and a line tells you how many sessions were analyzed: your completed sessions from the last 28 days, the ones the score is built from.

# Step 2. Read the band you’re in

The score sits in one of seven bands, each with its own color and breathing speed. The lower the band, the faster the ring pulses.

• Legendary (95 to 100): gold. “Legendary discipline”
• Excellent (90 to 94): green. “Outstanding work”
• Great (85 to 89): teal. “You’re doing great”
• Good (65 to 84): blue. “You’re doing well”
• Fair (50 to 64): amber. “Room to improve”
• Worrying (30 to 49): orange. “Needs attention”
• Concerning (0 to 29): red. “Time to make changes”

In Great or higher, a burst of confetti plays whenever the dial appears or your score changes.

Before your first completed session, the dial shows a lock and Building Score instead of a number: “Your AlcoScore unlocks after your first completed session. The score sharpens as you log more sessions.” One completed session is all it takes. A session still in progress does not count until you end it. With Sober Mode on there is no lock: Sober Mode doesn’t log sessions, so you get a score straight away.

# Step 3. Tap a pillar bar

Tap any pillar bar. The dial switches to that pillar’s score with “TAP TO RETURN” under it, and a line below the bars explains the reading (for example “Good gaps between sessions”) along with its weight, such as “Weight: 25% of total score”. It closes by itself after a few seconds, or tap the dial to go back.

Bar colors follow the pillar’s own score: green at 70 or more, teal at 50 or more, amber at 30 or more, and red below that.

# Step 4. Understand the six pillars

Every pillar looks at your completed sessions from the last 28 days (four weeks) and scores 0 to 100. The weights are Frequency 25%, Intensity 25%, Trend 20%, Control 10%, Behavior 10% and Recovery 10%.

Frequency (25%). Your average number of drinking days per week across the four weeks, with the most recent week counted twice. No drinking days scores 100; up to 1 a week scores 90; up to 2 scores 80; up to 3 scores 65; up to 4 scores 45; up to 5 scores 25; more than 5 scores 5.

Intensity (25%). Half is how much you drink per session, half is how fast.

• Units per session on average: up to 3 scores 100; up to 6 scores 80; up to 10 scores 55; up to 14 scores 30; up to 20 scores 15; more scores 0.
• Units per hour on average, from sessions longer than 15 minutes: up to 1.5 scores 100; up to 2.5 scores 85; up to 3.5 scores 65; up to 5 scores 40; up to 8 scores 15; faster scores 0. If no session is long enough to measure, pace counts as 50.

Trend (20%). Compares your most recent week with the average of the weeks before it. It starts at 50. Each change is measured as a share of the earlier average: a change in weekly units moves the score 30 points per 100% change, and changes in drinking days and in units per session move it 15 points each. Drinking less raises it; drinking more lowers it. For example, halving your weekly units adds 15 points. With fewer than two weeks of data it stays at 50.

Control (10%). The share of your sessions that stayed within the limits you set in the Alerts tab under Consumption Alerts. Only the Units alert and the Drinks alert (Premium) count. A session breaks the limit when it goes over it. With neither alert turned on, Control is fixed at 70.

Behavior (10%). Water and the time you start. It starts at 50. Logging water in every session adds up to 25; starting sessions before noon takes away up to 15, so starting after noon costs nothing. With sessions in the window, the highest possible Behavior score is 75. Pacing counts under Intensity, not here.

Recovery (10%). The days between the start of one session and the next, including the gap from your last session to today.

• Average gap: 7 days or more scores 60; 4 or more scores 45; 3 or more scores 35; 2 or more scores 25; 1 or more scores 15; less than a day scores 5.
• Longest gap bonus: 14 days or more adds 40; 7 or more adds 30; 5 or more adds 20; 3 or more adds 10. The pillar tops out at 100.

Weeks without a session. Time off never costs you points: the score is the weighted sum of the six pillars and nothing else. If you have no completed sessions in the last 28 days, every pillar scores 100 except Control, which stays at 70 unless you’ve turned on a Units or Drinks limit. That puts the score at 100, or 97 without limits, and HELPING YOUR SCORE reads “No drinking sessions in the last 4 weeks”.

Sober Mode never lowers your score. With Sober Mode on, “Sober Mode is on: alcohol-free days never lower your score” comes first under HELPING YOUR SCORE, and “Set consumption limits to unlock your full score potential” never appears. Control counts as 100 once the last four weeks are free of sessions, and with no limits set, the Control bar’s line reads “Sober Mode is on, so there are no sessions to limit”.

# Step 5. Read Proud Points and Pinch Points

Under the LAST SESSION heading, the screen shows your latest session’s timeline and then two cards about that one session. PROUD POINTS lists what went well, such as “You logged water during this session”, “Stayed within the 8-unit single-session threshold” or “Finished at a reasonable hour”. PINCH POINTS lists what to watch, such as “No water logged during this session”, “Session started before noon”, “Faster than your recent average pace” or “Exceeded the 8-unit single-session threshold (9.2u)”.

The 8-unit single-session threshold is the same for everyone. If your own Units alert is on and set to 8, both of those lines are left out, because “Stayed within your 8 unit limit” already says it.

If a session is running, you see a session-in-progress card here instead.

# Step 6. Check your weekly trend and Helping and Harming

Under the ALL SESSIONS heading, a weekly chart shows your last 12 weeks in units, drinks or AlcoScore, with a line for your weekly average. It appears once you have at least two weeks with drinking in them.

Below it, HELPING YOUR SCORE and HARMING YOUR SCORE cover the whole 28-day window, not one session. They name what is driving each pillar, for example “Staying within your set consumption limits”, “Good recovery gaps between sessions”, “Consumption trending upward this week” or “Set consumption limits to unlock your full score potential”. Tap a line to highlight the pillar bars it’s about; the other bars and lines dim for a moment. Use them to see where a change would make the most difference.

# Step 7. Read the Goal card

If you’ve set a goal (in Settings, under Goal, tap Your Goal), a Your Goal card appears between the dial and the last session. It tracks the current week, Monday to Sunday:

• Cut back and Stay under a limit show your units so far against your target (“UNITS THIS WEEK”). Build sober days shows your dry days against your target (“DRY DAYS THIS WEEK”).
• A strip of seven days colors each day green for alcohol-free and red for a drinking day. The card shows On Track when you’re on pace, and the footer tells you what’s left, such as “X units left this week” or “Goal met for the week”.
• Tap the card to open Goal History: one bar per week for the last four completed weeks, each marked On Track, Getting Close or Past Target (for Build sober days, only On Track or Past Target).
• After four weeks in a row on target, the card becomes GOAL ACHIEVED with a Reflect on Your Goal button.
• Quit entirely turns on Sober Mode, and the card counts your days instead (“DAY” and the number), marking milestones at 7, 14, 30, 60, 90, 180, 365 and 730 days.

Just track shows no Goal card. To set or change a goal, see setting and changing your goal.

# Step 8. Know what AlcoScore leaves out

Medication doses you log do not affect AlcoScore. People taking naltrexone, acamprosate or other alcohol-related medications can log them on the Medication screen, but those entries stay out of the calculation. AlcoScore grades your drinking pattern, not your treatment.

The score is rule-based. Everything above is a fixed set of rules applied to your logged sessions, so if you change your behavior you can predict roughly what the score will do. At the bottom of the screen, an ALCOSCORE INSIGHTS (AI) section previews planned AI features for Premium, marked “Releasing November 2026”. None of them are in the app yet.

# Step 9. See your score outside the app

• Home Screen widgets: the small AlcoScore widget is free; AlcoScore + Insights (medium), AlcoScore Dashboard (large) and Session + Score (medium) need Premium.
• Lock Screen: a circular AlcoScore widget, free.
• Apple Watch (Premium): a score page in the Watch app, plus AlcoScore and AlcoScore Corner complications.

The Live Activity and Dynamic Island show your running session, not your AlcoScore. For setup, see widgets and Live Activities.

# Step 10. Use the score to inform decisions

The point of AlcoScore isn’t to feel good or bad about a number. It’s to make patterns visible.

See which pillar is dragging. Tap the lowest bar. If Recovery is weakest, spacing sessions out helps. If Intensity is weakest, slowing your pace helps. If Control is stuck at 70, you haven’t set a limit yet.

Track changes over weeks. Switch the weekly chart to AlcoScore to see whether the trend over 12 weeks is up or down, and read Helping and Harming for the reason.

Don’t optimize it as a target. Logging only some sessions, or hiding heavier ones, defeats the point. The score is built from what you log, so an honest log gives an honest score.

# What’s next

To see your full session history, the Reading Your Drinking History tutorial covers the monthly cards, calendar heatmap and trend graph. To set the limits that drive the Control pillar, see Setting Up Alerts and Notifications.