Where do I start? Ideas for cutting out alcohol

There are many, many tools you can use to help shift your relationship with alcohol. So many, that it's sometimes difficult to know where to start. We have a Sober Toolbox on this site which is full of suggestions and ideas from others, and I highly recommend you check out those pages. But here below are a bunch of ideas that also might help you get started.

All of the things on these top lists have come from Living Sober members. They are real things that real people have tried, and that have helped them on their path to sobriety. 

What's important is that you find the things that work for you specifically, the things that feel realistic and achievable. It might take a bit of trial and error until you land on those that fit. But nothing changes if nothing changes, so take a look at the ideas below and start by picking one or two to try. 

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Ideas for self-directed research

• Start a drinking journal to chart your intake, note down amounts drunk & alcohol-free days 
• Learn about standard drink sizes and recommended weekly amounts 
• Start a gratitude journal, write down three things every day that you appreciate (they can be small and it's ok to be repetitive)
• Make a list of powerful mantras, positive affirmations and reasons to change
• Follow social media accounts focused on sobriety and recovery
• Read memoirs, Quit Lit books and online articles about being sober
• Listen to sobriety and recovery related podcasts

• Look for famous sober people or rolemodels that you relate to and admire, find out what they’ve said about living without alcohol

Ideas for outside support

• Go see a counsellor for some one-on-one talk therapy (find out if you can access free therapy somehow, through publically funded services or your workplace)
• Talk to your doctor, be honest about what you're drinking and how you're feeling about it
• Call or text a helpline when you need extra support
• Join a recovery group, attend meetings in person or online
• Organise your own group to support each other to make changes (e.g. your whānau, friends or household)
• Attend an alcohol support or education programme
• Join an online community that feels safe, type out what is going on for you and support others

Ideas for self care

• Create a home environment that feels calm and nourishing (e.g. cosy corners, lovely scents, yummy food, great music)
• Stock up on non-alcoholic drinks (e.g. fizzy drinks, a variety of teas, nice cofffee, fancy garnishes)
• Plan an evening and bed-time routine and adapt it until it feels right (getting into bed extremely early is A-OK)
• Buy yourself 'sober treats' - things that make you feel good and cared for (e.g. new running shoes, fresh flowers, glossy magazines, fresh pillows)
• Give yourself permission to say 'no' to social occasions and outings (use whatever excuses feel easy and comfortable) 
• Plan distracting activites that are fun and interesting (e.g. tv & movies, audio books, jigsaw puzzles, musical instruments, home improvement projects)

Other ideas

• Picture the future you want and work backwards from there
• Think about what alcohol does for you (like helping with stress or confidence) and think of other ways to meet those needs
• Identify triggers and risky situations (such as HALTS - hunger, anger, loneliness, tiredness, stress)
• Explore cultural, spiritual or community practices that help you feel grounded and connected

An important note: If you’ve been drinking a lot for a long time, stopping suddenly can be dangerous. Talk with a health professional to get withdrawal support .