I don't know if this helps you or not, but I used to get a calendar and write on it if I drank that day or not. Then you have a visual record - say last week you drank 5 days and did not 2. Small steps are then rewarded. I was amazed if I made it a week with no drinks. Then a month seemed out of reach. I, like many others here, have relapsed. But the calendar thing helped me, and maybe it can help you. It is such a positive reinforcement to look at a calendar and see sober days cropping up over and over. Good luck to you.