How To Create a Sober-Friendly Home Environment: Tips and Ideas

You’ve been ordering virgin Mojitos and Arnold Palmers when out with friends, going to yoga instead of bar hopping, and planning effective strategies to leave the party if it gets too boozy. But as much as you’ve been trying to banish booze from your life, you feel like it’s still rearing its head in the one place where you should feel the safest — your home. 

Maybe it’s those wine glasses in the kitchen cupboard (they were a wedding present from your aunt — can’t get rid of those, right?), your partner’s bottle of cabernet on the counter, or even that “vintage” poster that shows a bottle of champagne with the caption “Step aside coffee, this is a job for alcohol!” Reminders are popping up everywhere, and you’re worried that sooner or later you might end up taking that poster’s advice.

If you’re wondering how to stay sober at home or looking for sobriety tips for home life, you’ve come to the right place. Let’s design a sober home together!

What Is a Sobriety-Friendly Environment?

HALT is a handy acronym for sober living: it reminds us to not get too hungry, angry, lonely, or tired on our journey to keep cravings at bay. Creating a sober-friendly home environment is key to tackling these aspects of recovery. The things we surround ourselves with create the physical landscape we live in. And just like we wouldn’t want to display pictures of unpleasant memories, we don’t want triggering reminders of the past — or anything that says “booze is the bomb” indirectly — to trip us up.

Trouble on the Homefront

It’s important to remember that nothing out there can “make” us drink. That said, certain things in our environment make it more difficult to stay sober. Here are the common pitfalls that make creating a sober home environment a priority:

• Accessibility can spell trouble. This one’s the most obvious: if booze isn’t there, we can’t drink it without taking extra steps. Plus, the old saying “out of sight, out of mind” is popular for a reason — seeing those bottles in front of us makes it much harder not to think about it.
• Reminders can trigger cravings. Pictures from that boozy Halloween party, shot glasses we bought on vacation, and even the T-shirt we wore at that “epic” party can trigger euphoric recall — the tendency to hold on to positive memories of our drinking days while forgetting the bad. Even certain smells can set off alcohol cravings.
• Clutter adds to stress. Science shows that physical clutter and mental clutter (such as repetitive thoughts and cravings) are connected. For example, one study showed that participants were more impulsive about their food choices in a messy kitchen!
• Lack of necessary items makes it harder to form healthy routines. It’s not just what we need to get rid of — what might be missing from our home environment is important as well. Recovery is all about building new routines, so having things that make it possible — nutritious food, exercise equipment, helpful books, and so forth — can make a world of difference.
• What we watch and listen to acts as the “soundtrack” of our home life. Our environment isn’t limited to the furniture in our apartment or the contents of our cupboards. It’s also what we watch and listen to! Anything that glamorizes booze or plants the idea that we “need” it isn’t doing us any good.
• Triggering talk can push our subconscious buttons. And it’s not just the cast of Love Island drinking by the pool or Adele singing “I Drink Wine” on the radio. It might be our partner saying “I need a drink” as they sprawl out on the couch after a long day at work. Whether or not they actually mean it literally, it can push our “booze buttons.”

However, with some strategic tweaks, we can find ways around these common pitfalls and create a sober-friendly home. Ready to design a sober home? Let’s keep going!

Create a Sober-Friendly Home: Things To Toss (or Transform)

One way or another, you’ve cleared the booze out of your system. However, your home might still need a “detox.” Here are some sober living tips for getting alcohol (and anything alcohol-related) out of your environment.

1. Remove Alcohol From Your Home (as Much as You Can)

First things first: let’s clear out the booze. If your fridge is stocked with beer and your freezer has a bottle of vodka next to the bag of peas, you’re more likely to drink it. Sure, you can always get more — but that calls for putting on your shoes, driving to the store, and standing in line (or at the very least logging into a home delivery app on your phone and buzzing in the carrier).

If tossing out your partner’s chardonnay isn’t an option, ask them to keep it somewhere out of sight, ideally in a place that you won’t run into it very often. Establish some alcohol-free zones — in addition to your bedroom, any shared spaces should be as booze-free as possible. And while asking them to lock it in a liquor cabinet might seem extreme, if it makes your home feel safer to you, by all means go for it!

2. Clear Out the “Paraphernalia”

While getting alcohol out of the way is important, saying goodbye to the equipment that goes with it — especially if you used it during your drinking days — is also important. At the very least, it’s a good idea to put items such as wine glasses or martini shakers away somewhere you won’t run into them on a daily basis. Leaving them where they are can send your brain a subconscious message that you’re keeping these items “just in case” you might need them in the future.

You might be thinking, “But those martini glasses were a wedding gift!” The thing is, just because something has sentimental value doesn’t always mean you should keep it forever. Feel free to let the object go while appreciating the kind intention behind the gift. Whoever gave it to you cares about you and wouldn’t want to inadvertently set off any triggers on your journey to better health. If getting rid of it is too much, try repurposing it so you don’t have to actually throw it away but can appreciate it in another way. Maybe paint it and use it as a decoration, or use it to craft mocktail recipes that will bring new, booze-free memories to the item. 

3. Clear Out the Clutter

The wine bottles are out of sight, and the glasses are enjoying a new phase in life. But we’re not done yet!

Remember those cluttered kitchens we mentioned earlier? Even if it’s not booze-related, clutter isn’t recovery-friendly. Let’s take a deeper look at the reasons:

• Clutter creates stress and overwhelms the mind. Science is clear about this: clutter amps up our anxiety and even boosts cortisol. Higher stress levels, in turn, can be a recipe for disaster when it comes to drinking triggers. Research also shows that clutter forces us to pay attention to multiple things at once, tiring the mind and causing cognitive overload. Whether it’s balled-up socks on the floor or piles of dishes on the counter, having too much stuff in our field of vision can make it harder to think clearly. The result? We’re more likely to act on impulse and give in to our triggers. 
• Clutter affects our motivation. There’s a book with a title that says it all: It’s Hard To Make a Difference When You Can’t Find Your Keys. The main message — disorganization keeps us from reaching our goals — is also true for the alcohol journey. Whether it means making it to that yoga class or getting to a therapist appointment on time, an organized, clutter-free environment supports our recovery goals.

Want to find out more about how a minimalist lifestyle can boost recovery? Check out our blog “The Intersection Between Minimalism and Recovery.”

4. Reconsider Your Decor

As we already know, science says the physical nature of our surroundings has an impact on our psychological state. And visual reminders are particularly important! You’ve cleared out the actual booze and the equipment that comes with it and made your living space more zen-like by decluttering. But there might still be subtle reminders that cast booze in a positive light.

That champagne poster we mentioned at the beginning? It’s time to say goodbye. In fact, even if the poster is “booze-neutral,” it might be a good idea to replace it. Simply changing our physical surroundings can have a profound effect on our state of mind, helping us form new associations between our sober lifestyle and the things around us.

In addition to changing up what’s on the walls, you can also rearrange the furniture, kitchen cabinets, and closets to make the space feel like a new environment.

5. Be Wary of What You Watch (and Click With Caution)

It’s easy to go on autopilot and watch whatever shows up in our Netflix queue. But that can be asking for trouble! Watching the “liberated” bartenders in Coyote Ugly dancing on the bar, hearing all those “epic” drunk stories from The Hangover, or seeing the couples from Married at First Sight guzzling champagne in a hot tub like there’s no tomorrow has an effect.

The same is true with social media and our online life — what we scroll through, follow, and “like” matters just as much. And while social media can also be a powerful ally on our journey — after all, sobriety is “trending” and the sober curious movement is stronger than ever — the highlight reels glamorizing booze are still out there. For a deep dive, check out “How Social Media Is Influencing Drinking Habits in 2024.”

To “detoxify” the media that forms the background of your home life, be mindful of what you watch and listen to. And if pressing “stop” will land you in hot water with your partner or roommate, consider investing in some noise-canceling headphones to tune out the triggers.

6. Curb the Booze Talk (as Much as Possible)

If we live with others who drink, we might also struggle with “booze-positive” conversations. As Annie Grace says, “Our society not only encourages drinking — it takes issue with people who don’t drink … alcohol is the only drug on earth you have to justify not taking.”

So unless you live alone, chances are there might be people in your life or household who don’t see alcohol as a problem. More often than not, people aren’t “out to get us” — but even if they’re supportive, they might still say triggering things.

The key is to approach the conversation with respect and positivity. Here are some options:

• “I’m on a sober journey, so it’d really help me if we could dial back the alcohol talk, at least while we’re hanging out here. I appreciate your understanding!”
• “I’m focusing on my sobriety right now, and hearing about alcohol can be a bit tricky for me. Maybe we could talk about something else?”

For more tips on dealing with peer pressure around booze, check out “Drinking With Friends: How To Avoid Peer Pressure When You Cut Back” and “Strategies and Tips for Navigating Social Events Without Alcohol: Changing Social Habits.”

Sober Living at Home: Things To Make Room For

As we mentioned earlier, a sobriety-friendly environment isn’t just about what we get rid of. It’s also about what we actively invite into our new sober home. Let’s take a closer look!

1. Set the Sober Soundtrack

Just because you turned off triggering shows doesn’t mean that Netflix, YouTube, or any other media source is off limits — quite the opposite! Listen to inspiring songs, podcasts, and audiobooks that add a much-needed boost of flavor to your sober home. Tune in to interesting shows that support your goals instead of glamorizing booze. Here are some ideas:

• Listen to recovery podcasts. There are dozens of podcasts featuring recovery stories and tips for the alcohol journey. And Reframe has one too! Hearing from others who’ve been where you are and know what it’s like can set an inspiring and hopeful tone for sober living at home.
• Take a virtual voyage with nature specials. All those David Attenborough specials such as Life or Planet Earth are popular for a reason. You’ll be entertained and inspired for hours while learning some fun nature trivia — always a hit in conversations! (Who knew that certain frogs swallow their eggs and stash them in their vocal sac to keep them safe?)
• Read “quit lit.” New recovery memoirs are coming out all the time, and each offers a unique perspective while serving as “proof of the pudding” that it’s possible to thrive without booze! Reading (or listening to) books such as The Alcohol Experiment, Sober Curious, or The Unexpected Joy of Being Sober on a regular basis is an effective way to reprogram your mind when it comes to how you see alcohol.
• Dive into survivor stories. Yes, the idea of divers taking a dangerous plunge to save a stranded traveler isn’t exactly relaxing, but the key is, it ends well. Listening to stories of survival against the odds can ultimately be an inspiring and uplifting experience. (If they can do it, so can you!) Plus, don’t forget that the Reframe app is full of recovery stories to inspire you!
• Rock out to recovery tunes. Create playlists of songs that inspire and motivate you to keep going. Some great ones to consider are “Amazing” by Aerosmith, “Sober” by Demi Lovato, or “Starting Over” by Macklemore. Reframe also has pre-made playlists you can check out, no song-hunting required!

All in all, the sounds inside your sober home can add a meaningful dimension to your alcohol-free lifestyle. And the best part? You’ll actually remember how the story ends and will be able to incorporate it into your evolving mental landscape. 

2. Stock the Pantry (and Fridge)

Remember our HALT acronym from earlier? That first “H” is key: we need to keep our body nourished with healthy meals and snacks. It’s easy for the brain to “translate” hunger as a desire to drink, so staying ahead of the game is key.

Plus, recovering from alcohol misuse is all about replenishing our body with nutrients that alcohol may have depleted. Think whole grains, healthy fats, lean proteins, and plenty of fruits and veggies! Alcohol is notorious for interfering with vitamin absorption and disrupting the delicate balance of microbiota in the gut. Here are some staples to consider:

• Nuts and seeds. Almonds, walnuts, flaxseed, sunflower seeds — the possibilities are endless! Nuts and seeds are full of healthy fats and micronutrients that slash stress and stabilize mood. They also provide a source of protein and fiber, keeping you feeling satisfied and reducing cravings.
• Herbal teas. Teas like chamomile are great alternatives to alcohol for relaxation. Science says that chamomile contains bioactive compounds that make it a great option for staving off age-related diseases and promoting stress relief. 
• Kefir. Nestled between tubs of yogurt in the dairy aisle, this probiotic powerhouse is easy to miss. But it’s certainly worth checking out! Science says that kefir helps restore helpful bacteria in the gut — a single daily portion made a notable difference! Research also shows that gut health is linked to mood and cravings, so probiotics like kefir can help you stay on track.
• Protein bars. Alcohol causes muscle deterioration, so having protein on hand — especially after a workout — is key. Plus, protein supports neurotransmitter production, helping restore dopamine levels and curb cravings.
• Fruits. Fresh fruit is always best, but frozen fruit is a great alternative, especially if your grocery store selection is a hit or miss. Alcohol causes nutrient depletion, so replenishing the body is crucial in recovery. Plus, they’re great for hydration!

Want to learn more about creating healthy eating habits? Take a look at “A Beginner’s Guide to Mindful Eating: Amanda’s Story.”

3. Create New Rituals

Adding healthy rituals to spark inspiration and foster healing is another way to take sober living at home to a new level. Healthy routines help structure our life in a way that leaves no room for booze. Here are some ideas to try:

• Morning pages. Starting the morning by journaling can set the tone for the entire day, helping you stay on track. It’s all about beginning with intention. Here’s how Julia Cameron, author of The Miracle of Morning Pages, puts it: 
  
  “Think of your pages like a whisk broom. You stick the broom into all the corners of your consciousness. If you do this first thing in the morning, you are laying out your track for the day. Pages tell you of your priorities. With the pages in place first thing, you are much less likely to fall in with others’ agendas. Your day is your own to spend. You’ve claimed it.”
• Mindful hour (or half hour). Mindfulness — a judgment-free awareness of the present moment — works wonders for changing our relationship with alcohol and staying on track. Science says it boosts neuroplasticity, curbs cravings, and lowers the stress hormone cortisol. There are plenty of ways to practice mindfulness and add it to your home routine: you can opt for a traditional sitting meditation (doesn’t need to be long — even 10 minutes a day will do the trick), visualization exercises, sound healing, yoga, or any other form that resonates with you. Check out “Integrate Mindfulness into Your Daily Routine to Enhance Sobriety and Manage Triggers Effectively” for ideas and inspiration!
• Gratitude practice. Set aside some time to reflect on what made you smile today. Maybe it’s that video of a dancing parrot a friend sent you, or maybe you stumbled on a great batch of cherry tomatoes at the local market. Science says that gratitude is a natural way to boost dopamine and keep cravings at bay!
• Bedtime routine. Mornings are important, but so are evenings! Just as starting the day with intention can get us going in the right direction, ending it with a bit of reflection and relaxation can set the stage for restorative sleep. A bedtime routine that involves gentle movement, meditation, and relaxing activities — for example, a bath with Epsom salts and lavender oil or a cup of soothing chamomile tea — makes it easy to unwind without alcohol and drift off into dreamland.

Want to take a deep dive into recovery routines? Check out “How To Get Into a Healthy Routine in Recovery.” Keep experimenting with new healthy habits and find ones that resonate with you and make sober living at home easier.

Reframing Your Space

In the end, creating a sobriety-friendly environment is all about designing a physical and mental space that nurtures and supports our new goals. The key isn’t tearing everything down and starting from scratch: instead, it’s all about creating strategic shifts and surrounding ourselves with reminders that help make the changes stick. 

As author Bryant McGill writes, “If you want to live a new way, you have to start thinking that way. Your thoughts precede the lifestyle, not the other way around.” And just as we can tap into the power of neuroplasticity to shift our thinking about alcohol to make room for healthier experiences, we can rearrange the physical and sensory experience of home life to create a space where new associations form and our new habits can take root.