Consider taking a break from alcohol for 28, 90, or 365 days to experience increased energy, vitality, meaning, and purpose in your life, as these benefits are often realized after a period of abstinence.
Run an experiment by removing alcohol from your life to discover how much it might be holding you back, as its negative impact may not be apparent until it’s removed.
Before taking a break from alcohol, gather objective stats (BMI, weight, resting heart rate) and subjective stats (productivity, motivation, stress, relationship quality) to measure the impact of an alcohol-free period.
If you experience visceral improvements like more time, motivation, productivity, and weight loss during an alcohol-free period, let these results guide your continued relationship with alcohol.
Prioritize consistency over perfection in your efforts; showing up repeatedly and doing the right things, even imperfectly, is key to achieving your dreams and lasting change.
Understand that failure, slip-ups, stumbles, and fumbles are a normal part of the process when making behavioral changes, especially with alcohol, so avoid a perfectionist mindset and learn from mistakes.
Understand that motivation changes; the initial motivation to start a new habit differs from the motivation needed to sustain it long-term, requiring a shift in focus.
Shift your focus from the ‘big why’ to the momentary wins and immediate benefits of the task you’re performing (e.g., feeling lighter after a run), as this changes your perspective and sustains motivation.
Aim to become the identity of the person who embodies your desired habits (e.g., ‘someone who doesn’t drink’ or ‘someone who moves their body daily’) to make lasting changes that don’t rely on willpower.
Seek out and join a tribe or community of like-minded people who share your goals, as their support and shared experiences are crucial for making and sustaining behavioral changes.
Leverage online communities and social media platforms to create strong connections and find positive support for your behavioral changes, especially if your real-life tribe isn’t fully supportive.
Recognize that a lack of human connection and feeling nourished in your heart can lead to compensatory behaviors like excessive drinking or unhealthy eating; addressing this root cause is key to lasting change.
Nourish yourself with community and connection to fill emotional gaps, which can naturally reduce the appeal of compensatory behaviors like alcohol consumption or excessive sugar intake.
Be the bigger person and proactively reintroduce connection into your life by reaching out to friends or family, even if there’s a past disagreement or perceived slight, to rebuild relationships.
Instead of lecturing loved ones about their habits, lead by example by making positive changes in your own life, allowing your courage and improved well-being to naturally inspire others.
Identify the ‘ringleader’ in your social circle who might exert pressure, and proactively engage them in a personal conversation (phone call or in-person) to explain your alcohol-free experiment and ask for their support.
When attending social events, know exactly what non-alcoholic drink you will order and have a backup plan in case your first choice isn’t available, to avoid defaulting to alcohol under pressure.
Visualize yourself successfully navigating trigger scenarios (social events, boredom, relaxation) without alcohol, as mental rehearsal helps your brain prepare for desired behaviors.
Utilize the wide range of alcohol-free alternatives available, such as non-alcoholic beers or spirits, as they provide a placebo effect and help navigate social situations without consuming alcohol.
Allow alcohol-free alternatives to provide the necessary space and social camouflage to retrain yourself to be genuinely social and enjoy events without relying on alcohol.
Clearly and simply communicate your decision not to drink to friends, explaining that you feel better without it, as direct communication can often resolve perceived social pressure.
Avoid projecting your own anxieties and assumptions about others’ opinions onto them, as they may not care about your choices as much as you imagine.
Avoid the ‘worst trade in history’ by not sacrificing your precious weekend vitality and energy for a couple of drinks on a Friday night.
When adopting new morning routines or getting up earlier, ensure you maintain your required amount of sleep by adjusting your bedtime, as simply waking earlier without adequate rest is unsustainable.
Re-evaluate your evening activities, like watching box sets, and consider shifting your sleep time earlier to gain productive morning hours and improve overall sleep quality.
By establishing foundational wellness habits and embedding them into your subconscious, you free up mental capacity and willpower to pursue other traditional goals like learning new skills or career advancement.
Create momentum in your life through health, vibrancy, and connection, as meaning and purpose often blossom and appear organically along this journey rather than being brainstormed from a standing start.
Make a commitment and start immediately on your behavioral change, even if your calendar seems challenging, as delaying due to future events often prevents any start at all.
Embrace an alcohol-free period by actively throwing yourself into social activities, making your life more vibrant, and tracking your personal metrics to viscerally experience the benefits of life without alcohol.
Be visible and positive in your journey, showing up authentically to encourage others and demonstrate that wellness, positivity, and change are achievable and desirable.