Find the courage to begin your alcohol-free journey, as this initial step is considered the greatest gift you can give yourself and your family for improved health, fitness, and overall well-being.
Begin your alcohol-free journey immediately, even if obstacles like social events are present, as overcoming these challenges early on will build significant power and momentum.
Test your relationship with alcohol by considering a 90-day break; if the thought evokes fear or resistance, it may indicate an unhealthy grip alcohol has on you.
Commit to a 90-day alcohol break to experience significant life transformations, including weight loss, improved fitness, mental clarity, reduced anxiety, better sleep, and enhanced relationships.
Take a break from alcohol to experience life without it, as you may find you’re more social, have more fun, and issues like low mood or mild anxiety might disappear.
Before attempting long-term behavior change, identify and understand the original role that behavior served in your life, such as using alcohol to manage stress.
Use the ‘ambivalence seesaw’ tool by listing perceived benefits of drinking on one side and current consequences/potential alcohol-free benefits on the other to visually understand your relationship with alcohol.
Critically challenge your perceived benefits of alcohol (e.g., helping you relax or have fun), recognizing that what was true in your younger years may no longer be valid and may be an illusion.
Create distance from your habitual alcohol consumption, such as by using the ambivalence seesaw, to gain a new level of awareness that empowers you to make lasting change.
When considering changing your relationship with alcohol, focus on the aspirational upsides and benefits you will gain, rather than solely on the negative health consequences, to foster intrinsic motivation for lasting change.
Consider removing alcohol from your life, as it acts as a ‘kryptonite’ that can destroy sleep, mental health, and lead to underperformance in various life domains.
Frame your alcohol break as an opportunity to ‘start something’ and build a compelling future by focusing on goals and dreams, using newfound time and energy to create an experience so positive you wouldn’t want to return to drinking.
Aim for longer periods of sobriety, ideally 90 days, to fully experience the physiological and mental benefits like better sleep, reduced anxiety, and regaining your authentic self, which builds confidence.
When taking a break from alcohol (e.g., Dry January), avoid the ‘rusty medal’ mindset of simply counting down days to resume drinking; instead, focus on the benefits and building a compelling alcohol-free future.
Actively seek out and acknowledge both obvious and subtle benefits of being alcohol-free, such as being able to respond to a loved one in an emergency, to reinforce your commitment.
Understand that removing alcohol allows your brain to recalibrate its dopamine system, enabling you to experience genuine joy from simple, natural pleasures like sunrises, hugs, or sea swims, which may have previously felt dull.
Avoid moderation as a long-term strategy for alcohol consumption, as willpower often fails when the prefrontal cortex is compromised, leading to unintended overconsumption.
View slip-ups or returning to drinking as valuable learning experiences and a natural part of the change process, rather than failures, understanding that lasting change often takes multiple attempts.
Proactively prepare for potential slip-ups by considering your options and what you can learn from them, which empowers you to bounce back stronger and avoid the destructive cycle of shame and regret.
If you experience a setback, reframe negative self-talk by observing the consequences without judgment, using it as an opportunity to learn and reinforce your preference for an alcohol-free life.
Show up as your authentic self in all domains (socially, career, family) because there’s an inherent attractiveness and power in genuine self-expression, fostering stronger connections.
Get comfortable showing up and socializing as your authentic self, rather than relying on alcohol to create a different persona, as genuine self-expression is inherently attractive.
Retrain yourself to socialize without alcohol, understanding that it’s a learned skill, and many people successfully connect and have fun sober.
When facing social anxiety without alcohol, sit with the discomfort for about 15 minutes, allowing your primitive brain to settle and realize it’s safe, rather than relying on alcohol to overcome it.
Question the cultural blind spot around alcohol and its ubiquitous consumption, recognizing that it may not be serving you as you believe it is.
Embrace an alcohol-free lifestyle as a profound gift to your family, work colleagues, and friends, as it enhances your presence, energy, and overall well-being for those around you.
Consider changing your relationship with alcohol to become the most optimal parent and partner you can be, ensuring consistent temperament, presence, and energy for your family.
Model the behavior you wish to see in your children regarding alcohol by taking a break yourself, showcasing the vitality, energy, and positive momentum an alcohol-free life brings.
To inspire a loved one to change their relationship with alcohol, lead by example by becoming alcohol-free yourself and demonstrating the positive impact on your energy and well-being.
If your partner chooses to drink while you are alcohol-free, respect their choices and adapt your relationship dynamics, focusing on mutual support rather than judgment.
When socializing with drinking friends while sober, set a personal ‘rule’ or boundary (e.g., leaving after a certain number of drinks or a specific time) to avoid the less enjoyable, messier parts of the evening.
Recognize and avoid perpetuating the ‘great night lie’ where people falsely affirm a good time after drinking, even when feeling awful, anxious, or unproductive the next day, to break free from self-delusion.
Leverage online alcohol-free communities, apps (like Dryy), and influencers for support and inspiration, especially during challenging social situations, to combat feelings of loneliness and social pressure.
Immerse yourself in the alcohol-free world by seeking out resources, communities, and inspiring messages, recognizing that your decision to change is a personal mission.
If you are an elite performer or have a platform and don’t drink, share your story to serve as a role model and inspire others to consider an alcohol-free lifestyle.
Reflect on your current life experience and consider if alcohol is numbing you to it; you might find greater enjoyment and presence in a sober experience of life.