You may have ditched alcohol for Dry January, but remaining booze-free over a longer period can seem like an impossible task.
I certainly never thought I could go sober for good, but since choosing this major lifestyle change, I’ve found plenty of ways to support my new alcohol-free lifestyle.
There are ‘sober influencers’ to follow across social media, along with communities, ‘quit lit’, and podcast series that can all help you reassess your relationship with alcohol. As it turns out, quitting alcohol is increasingly popular.
It’s important to get support if you want to be alcohol-free, as it’s undoubtedly a challenge to stop drinking in a society which promotes, celebrates, and expects alcohol. As the saying goes, it’s the only drug you have to justify not taking, but it’s worth putting the work in. I’ve found the benefits of giving up alcohol are incredibly wide-ranging, from better sleep and happier relationships to more energy, clarity, confidence, productivity, and so much more. One of the major benefits is ultimately understanding who you truly are, and how to be your happiest self.
So whether you want to quit drinking for good, or take steps towards a longer break from alcohol, here are some tips to boost your chances of success.
1. Read ‘Quit Lit’
Quit Lit is a genre of books about getting sober, and what it’s like to give up drinking. It includes a growing number of memoirs and science-based guides on alcohol, and how it affects us.
These books are an eye-opening dive into people’s stories, the psychology of alcohol, and its impact on health. My favourite is Catherine Gray’s down-to-earth memoir, The Unexpected Joy of Being Sober. Her story includes 30 coping mechanisms to help you stop drinking and a long list of inspirational sober celebrities. The Sober Diaries is another funny and positive tale – this time, from a mum who gave up drinking and discovered how to live life to the full.
One of the most popular books in the Quit Lit genre is This Naked Mind, which focuses on the cultural and social factors that encourage widespread alcohol dependence. It unpacks the myths we’ve grown up with around alcohol, such as that alcohol reduces stress (it’s a depressant that increases anxiety), it’s easy to moderate (alcohol is incredibly addictive and many of us struggle to ‘just have one’), and that you can’t socialise without it (you can, while having fun too!). I’ve also learnt about why ‘Big Alcohol’ and the government are in each other’s pockets, essentially encouraging us to continue drinking.
Drink by David Nutt is another great read that dives into the science behind alcohol. Nutt was the government’s drug advisor until he was sacked after saying that alcohol is more harmful than heroin or crack based on the impact it has on individuals and society. Gradually, these books prompted a shift in my mindset, which is what you ultimately need to ditch the drink.
And finally, The Handbook newsletter has a rundown of some of the most popular Quit Lit to help you kick the booze and read about what life’s like alcohol-free.
2. Join communities for support
I managed 100 days alcohol-free with a few friends, but over time, all of them eventually went back to drinking, and staying sober alone felt increasingly difficult. It’s not something that’s easily done on your own in a society where alcohol is everywhere.
Eventually, I found out that there are sober communities who could offer support and I’m so grateful to have discovered them. They’re filled with people with ‘normal’ drinking habits, but who feel that alcohol is holding them back from reaching their full potential.
These communities can be game-changing if you find the right one for you. Some examples include the Facebook group Life’s better without alcohol, Thrive (for women), and the I am Sober app community. You’ll find like-minded people, education and support whenever needed.
They’ll also help you focus on the gains of an alcohol-free life when things get tough, and overcome any emotional triggers and obstacles you might face.
3. Find your favourite alcohol-free alternatives
Whether you’re cutting down on your alcohol consumption for a while, or ditching the booze for good, you might be seeking an alcohol-free alternative to replace your preferred drink.
Fortunately, for the non-drinkers among us, there’s a growing number of alcohol-free beers, wines, and spirits to choose from. You can search one of the growing numbers of alcohol-free, online off-licences such as The Alcohol Free Co, Wise Bartender, and Dry Drinker, where you’ll find alcohol-free beer, wine, and cider, to CBD, ginger, and kombucha.
Some major brands such as Guinness, Becks, and Gordons are already well-known for their alcohol-free options, but there are plenty of alternatives you might not have considered. Some of my favourites include Heineken 0%, Freixenet alcohol-free sparking rose, and Tanqueray 0% gin. You can find more options in our article; 13 affordable and tasty alcohol-free drinks.
4. Track your sober days
Downloading an app that tracks your sober days and helps you see how long you’ve been alcohol-free can make you more determined to maintain your sober streak.
I like I am Sober, as it’s free, easy to use, and includes the amount of money you’ve saved by going alcohol-free – as well as a community of supportive non-drinkers. You’ll also get a daily motivational quote in the app, which is a nice bonus.
Another option is the Try Dry app from Alcohol Change, which records your units, calories, and money saved when you cut out alcohol. You’ll receive notifications with all these apps when you reach particular milestones, such as 50 days or three months. This can give you a real sense of achievement when you start to go beyond Dry January and see the days clocking up.
5. Listen to sober podcasts
Sober podcasts are another huge source of inspiration and information. You can listen to other people’s stories and their tips for staying alcohol-free. Some of the most popular include Sober Stories from Everyday People, Sober Awkward, One For The Road, and Over The Influence. But there are hundreds to choose from, depending on your taste.
One of the best when it comes to the science behind how alcohol works is Andrew Huberman on The Huberman Labb podcast. He discusses what alcohol does to your body, brain, and health, and you can watch the interview on YouTube here. He says: “Alcohol is a known toxin to the cells of the body…it produces substantial stress and damage to cells.”
Some of the facts about health and alcohol that I’ve learned via these podcasts are hard-hitting. For example, alcohol is a class one carcinogen, in the same category as tobacco. And, according to Breastcancer.org, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer compared to women who don’t drink at all.
You can also watch a snippet of Steven Bartlett’s brilliant podcast The Diary of a CEO on what alcohol does to the brain here.
6. Socialise as normal
Ditching alcohol during a dreary January when you mainly stay indoors can appear to confirm that a sober life is boring. The first few months can be tough and you may want to stay in to avoid temptation.
But, it’s important to experience a range of social events without alcohol to build your confidence without booze. And, after a while, you’ll hopefully find that an alcohol-free social life is anything but boring. You may find, too, that more people don’t drink than you thought.
Dr Alex George, the UK Youth Mental Health Ambassador, says: “The reflection I have is that I gave up this one thing and I gained everything. I love my cosy evenings and there’s a great power in being comfortable being alone, but you shouldn’t end up bored. I gave up alcohol in December 2022, which meant I went out and socialised and realised I could do it sober and have great connections doing so.”
It’s psychologically important to build positive associations around not drinking. If, like me, you’re relatively introverted and struggle in large social gatherings, any anxiety usually passes after an hour or so as you relax. Over time, you feel more authentically confident and connected to whoever you’re spending time with. Besides, if you can’t have fun on a night out without drinking, it’s probably because the event itself isn’t something you enjoy.
7. Follow sober influencers
The ‘Sober Curious’ trend has been sweeping social media and there’s a growing number of people posting about their alcohol-free lives. If you search Instagram hashtags such as #SoberCurious, #SoberLife, and #SoberAF, you’ll find millions of posts on the benefits of sobriety and how to ditch alcohol.
There are hundreds of sober influencer accounts on Instagram. A few who are worth following include @sassysobermum, @walking_the_straight_line, @soberdave, and @sarahrusbatch.
By openly sharing their stories, top tips, reasons why they quit, and what they’ve learnt about alcohol, these accounts provide a never-ending stream of support. Many of these influencers also host podcasts where they talk to experts and other people who’ve stopped drinking.
8. Find new hobbies
Going sober can eventually enable you to get more out of life, as you’ll have more time and motivation to do things that don’t involve alcohol. I’ve taken up park running, cold water swimming, and got back into reading widely and writing a journal. I’ve also enjoyed more music gigs, and gone to more shows and exhibitions than before.
When you’re searching for new hobbies, think about what you enjoyed as a child, from art to creative writing, or simply getting out in nature. Channel fun into something other than drinking, whether that’s something you’ve always wanted to try, or exploring a new city.
Once you start looking for new ways to spend your time, you’ll be surprised by all the active, relaxing and mentally stimulating hobbies you could try. There are plenty of ideas in our articles; 12 rewarding ways to spend your time and 9 hobbies to keep your mind active.
If stress was one of the reasons you picked up a drink, it’s important to find other ways to deal with life’s difficult times. This could include meditation, swimming, or yoga, for example, or anything that helps to soothe and regulate your nervous system. Our introduction to mindfulness contains stress-relieving techniques. Rest Less Events also holds meditation workshops.
9. Practice self-care
Ditching alcohol often means you’re fighting social conditioning, peer pressure, and varying degrees of psychological dependency. So make sure that you practice self-care by getting plenty of sleep, and eating well.
It may take a little time for your sleep to improve, but eventually, you’ll find you gain more restful sleep. If you’re struggling to get enough shut-eye, you can find helpful articles in our sleep and fatigue section.
Bear in mind that when you stop drinking, your body may have difficulty regulating your blood sugar levels, and your brain will search for ways to feel happy. This means that you may be more likely to crave sugar – so if you want chocolate or sweets, allow yourself some. It’s important to be kind to yourself when you give up alcohol, and your body will eventually balance itself out.
10. Focus on self-development
Once you’ve got several months of sobriety under your belt, think about your emotional recovery. After all, most of us have dedicated a lot of time to drinking, creating habits and reward pathways that are based on alcohol. Unpicking these takes some time and may prompt a period of self-discovery as you learn who you are and what you do and don’t like without alcohol in the mix.
Working out your triggers to drink can also help you deal with any issues in your life. The useful acronym HALTS, for example, can make sure we take a moment to consider if we’re feeling Hungry, Angry, Lonely, Tired, or Stressed.
When we feel any of these, we’re more prone to self-destructive behaviour, such as drinking too much. But if you’re craving a drink, this feeling will pass. It usually takes about 20 minutes for a craving to subside, so try to do something to distract yourself, play it forward, and imagine how you’ll feel tomorrow if you start drinking now.
Remember, though, that quitting alcohol can be tough, and having a drink doesn’t mean you’ve failed. Ultimately, this may cement why you want to part with alcohol, and give you a renewed focus on the rewards you could reap in the long run.
If you’re interested in exploring more ways to improve your health and wellbeing, head over to our healthy mind section where you’ll find articles that could help.
Have you given up alcohol recently? Will you be putting any of these tips into practise? Or do you have any tips of our own you’d like to share? We’d love to hear from you in the comments below.
