Wondering if there are all-inclusive resorts without alcohol (or ones where alcohol is not the focus)? You’re in luck! Our latest blog explores 15 sober resorts and other vacation ideas for those looking to relax without booze.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re sitting on a bulky rattan chair, looking at the ocean in the evening as a clutch of baby turtles sprouts from a nest in the sand. They jump out like popcorn and immediately shuffle en masse straight into the dark moonlit ocean. One or two lucky survivors of the bunch will return to the same beach roughly 30 years from now to lay her own eggs on the sand, the memory of which will remain as fresh as it was the first time she touched the shore with her tiny flippers.
And so will your memory — it will stay clear for years to come. You don’t even notice that the glass sitting next to you contains tonic water (no gin or vodka). And so does the glass of the person next to you. And no, it’s not because the bar has run out of booze. Instead, it’s because you’re at one of the all-inclusive resorts without alcohol (or one where drinking is not the focus) that have been flourishing around the world.
Let’s face it: resorts are supposed to be relaxing. But if you’ve ever seen a plane full of people returning from a boozy “vacation,” you may think twice about drinking as a way to let loose. The truth is, these post-party passengers look anything but relaxed. Their faces are blotchy, their hair is matted, their eyes are glazed over, and they’re sunburnt from spending hours on the beach (it’s easy to forget to reapply sunscreen when you’re on your fifth margarita).
Without all those drinks (which often start with a morning mimosa and continue throughout the day), there’s more time in the day — a lot more. This means there’s time to rent that jet ski (and not fall off), more time to explore new towns, and more people to meet (and actually remember).
There are many reasons why alcohol-free resorts are gaining traction. For an in-depth look on sober travel, check out “How To Enjoy an Alcohol-Free Vacation: A Case for Sober Tourism.”
For now, let’s set sail for a virtual journey to 15 great destinations!
If that turtle beach we mentioned earlier resonated deeply, this one’s for you! Located on the sunny Riviera Maya, the Akumal Bay all-inclusive resort takes “wellness” to a whole new level.
It dubs itself “your home under the sun,” and, indeed, it is! Many people come back year after year, and there’s even a vibrant Facebook community for regulars. True to its name, this wellness resort is all about mindset change. While there’s booze for those who want it and it’s not explicitly prohibited, it’s somehow … discouraged. It’s there, but it’s in the background. Most of the resort restaurants and bars close around 10 p.m. If you were to drink after that, nobody would stop you, but you might stand out. And you might be asked if you’re doing okay — a few too many times.
All in all, many find that spending a few days at Akumal is a transformative experience. Your thinking changes in a seemingly effortless way as you slip into new habits and discover a happier, healthier version of yourself.
Don’t miss:
For fans of the beach a bit farther away from the equator, there’s Somerton Lodge — a booze-free hotel England’s Isle of Wight. Pretend you’re Hercules Poirot solving a mystery or Edith Crawley from Downton Abbey out on a morning stroll as you wander through the gardens sipping one of the many mocktails available at the alcohol-free bar. Remember, science says that getting in touch with our playful side by using our imagination isn’t just for kids — it’s a natural way to let dopamine flow, keeping those cravings safely docked at bay.
Don’t miss:
In the words of poet Charles Hamilton Aide,
Do you recall that night in June
Do you recall that night in June
Upon the Danube River;
We listened to the ländler-tune,
We watched the moonbeams quiver.
And maybe you, too, would like to recall your own night in June upon the “blue Danube” that flows out of Germany’s Black Forest and runs to the Black Sea through 10 countries (more than any other river in the world!).
However, while many of its counterparts are notorious for round-the-clock drinking, the Sober Danube is no “booze cruise.” Here, you can enjoy the architecture, listen to the music, and feast on some authentic culinary gems, all from the comfort of the AmaMagna boat.
Don’t miss:
The first (and, so far, only) 5-star wellness resort in the UAE, the beachfront Retreat Palm Dubai offers personalized retreat options and other well-being perks. It’s perfect for a family trip, romantic getaway, or personal journey to rest and recharge — you’ll leave refreshed, inspired, and hangover-free.
Don’t miss:
The website of this unique women-only Mediterranean haven invites guests to “leave their footprints” on the private 100-meter-long beach. Complete with sunbathing areas and a pier, the Adin Beach Hotel is a true private sanctuary.
Ready to feel like the captain of your own journey and “emancipate your mind and your soul”? Research says that self-reflection — for example, through journaling — is a crucial ingredient when it comes to making changes that stick. (Want to learn more? Check out “Benefits of an Addiction Recovery Journal.”)
Don’t miss:
Described as “one of the most outrageously beautiful island nations in the world” where “the islands are scattered like ivory pearls,” Maldives is the perfect setting for a sober retreat.
Feeling adventurous? You’ve got a whole island to discover! The Fiyavalhu Resort’s website invites you to explore Mandhoo Island and be the Jane or Tarzan “of your newfound booze-free paradise.
The Mandhoo Island sounds like it’s straight out of Glenn Harrold’s “Abandoned Island” guided meditation, but it’s real! Its lush jungle and sun-soaked beaches provide a “natural and private alcove” that’s perfect for a morning meditation session. And science says that mindfulness works wonders when it comes to changing habits and reducing alcohol cravings!
Don’t miss:
This unique complex of luxury villas at the heart of the al Maaden golf resorts is a self-care paradise. The Al Maaden Villahotel in Marrakesh provides a private sanctuary and allows you to fill your days with various self-care activities, such as the traditional Mediterranean hammam. Wash away your worries and soak in serenity as you check out the steam bath, exfoliate with Ghassoul wrapping, and scrub down with black soap.
As we know, self-care is key in the alcohol journey. Nurturing our body through routines that leave us feeling rejuvenated clears our mind and makes us stronger when it comes to dealing with cravings. And science says that hydrotherapy in particular works wonders for both body and mind. Stemming from the earliest civilizations in India, Egypt, China, it has benefits for the cardiovascular, respiratory, and nervous system. (And if our ancestors found time to squeeze in a healing bath or two, so can we!)
Don’t miss:
Can’t choose between soaking in the sun, steeping yourself in history, or sliding down a thrilling ride at a water park? Do all three when you stay at the Hedef Beyt Hotel! This alcohol-free resort is a short ride away from historical relics and theme park thrills alike.
Science says that adding new experiences — whether that means doing something adventurous or brainy — can deepen our alcohol journey. It’s all about engaging the mind and pushing ourselves outside our comfort zones — “living” instead of simply “existing.”
Don’t miss:
Send your friends a photo from the Wome Deluxe Hotel in Turkey and they’ll swear you retouched it, but no — the Mediterranean water really is that clear and the trees really are that green! This alcohol-free resort is perfect for anyone looking for some much-needed relief from the hustle and bustle of daily life.
In addition to the healing power of nature, the hotel’s architecture alone is enough to put your mind in a grounded and peaceful state. According to research, our physical surroundings play a crucial role in recovery from alcohol misuse. When we are away from the clutter, triggers, and overstimulation that normally surrounds us, a space opens up in the mind that allows room for new possibilities.
Don’t miss:
Another take on the Maldives experience, Plumeria Hotel dubs itself “affordable luxury.” Located on the island of Thinadhoo, Plumeria Maldives is a “boutique hotel” that’s a more active counterpart to the serene Fiyavalhu.
In addition to plenty of sea, sun, and spa time, there’s also scuba snorkeling! Remember those turtles from Riviera Maya? Here, you can meet their relatives on the other side of the world.
Don’t miss:
Ready for another cruise without the booze? AROYA Cruises has you covered! When it comes to major cruise lines, alcohol is usually factored into the price, making it much steeper than it needs to be for those wishing to go booze-free. The 335-meter-long AROYA cruise liner complete with 19 decks, 1,682 cabins, 17 restaurants, and, to top it all off, its own water park with 5 slides is a perfect alternative. (Where else can you spend your morning sliding down into a pool of water while gazing out into the open sea?)
As a press release covering AROYA’s upcoming launch in December 2024 puts it,
Alcohol-free travel is nothing new in Saudi Arabia — all airlines flying to the kingdom refrain from serving alcohol and Saudia Airline, Saudi’s flag carrier, as well as all other Saudi airlines, are entirely dry … Anyone who can or wants to go without a drink for a few days would find this new cruise line appealing, especially considering its offerings.
Let’s set our sober sails!
The founder of Sobertopia knows what it’s like to be the odd one out when it comes to booze. Her own alcohol journey inspired her to start Sobertopia retreats as a much-needed break for women to let loose and connect with others like them. Here’s how she describes it:
“What are my retreats all about? Think: Trips full of sun, yoga, hikes, amazing food, fun activities, relaxation, and connection … without the booze! My sober retreats are aimed at sober (curious) women like you and me that like (or need!) a break from day-to-day life, while wanting the possibility to connect with each other … On my retreats you are the normie!”
In short, Sobertopia retreats are all about community. And science says that social support is crucial for success on the alcohol journey! (For more tips on building a support network, check out “Types of Social Support and How They Work.”)
“Ditch alcohol and express your greater purpose” — that’s the mission of Euphoric AF retreats in a nutshell. Over the last few years, the owner has hosted retreats for sober and sober-curious women in some of the most exotic and inspiring locations in the world. Past destinations included Puerto Vallarta, Costa Rica, and Bali. The emphasis on mindfulness and empowerment makes these adventures deeply personal and fulfilling, helping “alcohol-free and sober-curious women to become confident in an AF identity and discover their greater purpose.”
Climb through the jungle, soak up the sun, and think of all the perks of an alcohol-free life waiting for you as you continue your journey. (And for a deep dive on what being sober-curious is all about, check “What Is the Sober Curious Movement?” and “What Does It Mean To Be Sober Curious?”)
When founder Dacri Murray stopped drinking in 2017 and got “hooked” on travel instead, she wanted to share her passion with others on the same journey. Based in Toronto, Darci’s HOOKED travel company takes people all over the world, from “Iceland on the Rocks” (the geological kind!) to “Hold the Sauce in Sayulita,” Mexico.
At its core, HOOKED is all about discovering new sources of joy — a crucial part of recovering from alcohol misuse. Alcohol floods our brain with dopamine, and while there are healthy sources that can provide the same (and even deeper) reward, it takes a bit of work on our part. We need opportunities to explore the world without booze to prove to ourselves that we don’t need it to have fun, and HOOKED does just that!
As the HOOKED website reads,
Our purpose is to get you HOOKED on healthy habits … Being alcohol-free heightens your awareness drastically: Colors become brighter, food tastes better, touch is more intense. In this full sensory state, we introduce the element of travel making your brand new experience in an unfamiliar place euphoric!
Ready to turn those hours that have been gifted back to you into experiences that will give your alcohol journey new momentum? Then it’s time to get “hooked”!
And finally, another cruise to finish off our list! Sober Celebrations is all about sailing the sober seas together, in the company of others who want to experience the world without booze.
The founder gives a delicious explanation of the recent 10-day Mediterranean cruise:
There are two times that define a particular dimension of reality in my life: the first 35 years before I experienced crème brulée and the years that follow. Explaining the last 10 days on islands in Italy and Greece with a band of adventurous recovering alcoholics is like trying to explain the experience of having crème brulée. The silky richness of it rolls around your mouth and brain like the siren's song that secluded the sailors into the glistening Aegean sea at dusk; there is a smooth yolk texture that slips under your tongue like the egg tempera wood covered in gold leaf by ancient artists in Byzantine paintings, and while the dessert is similar to a religious experience, it can't compare to whispering the Serenity Prayer with people who have been raised from the dead while inside St. Mark's Basilica in Venice where the saint himself is buried.
If you’re eager to discover the world without the fear of what’s lurking in the bar across the deck (it’s all mocktails!), then this one’s for you. And maybe grab a crème brulée before you go. Happy sailing!
What happens when we leave alcohol behind? Well, many things (all good), but there’s one that’s easy to overlook: time. Imagine all the hours you used to spend thinking about drinks, buying booze, drinking it, and — sometimes the worst time-stealer of all — recovering in the aftermath. Now you have them back! What will you do with yours?
You’re sitting on a bulky rattan chair, looking at the ocean in the evening as a clutch of baby turtles sprouts from a nest in the sand. They jump out like popcorn and immediately shuffle en masse straight into the dark moonlit ocean. One or two lucky survivors of the bunch will return to the same beach roughly 30 years from now to lay her own eggs on the sand, the memory of which will remain as fresh as it was the first time she touched the shore with her tiny flippers.
And so will your memory — it will stay clear for years to come. You don’t even notice that the glass sitting next to you contains tonic water (no gin or vodka). And so does the glass of the person next to you. And no, it’s not because the bar has run out of booze. Instead, it’s because you’re at one of the all-inclusive resorts without alcohol (or one where drinking is not the focus) that have been flourishing around the world.
Let’s face it: resorts are supposed to be relaxing. But if you’ve ever seen a plane full of people returning from a boozy “vacation,” you may think twice about drinking as a way to let loose. The truth is, these post-party passengers look anything but relaxed. Their faces are blotchy, their hair is matted, their eyes are glazed over, and they’re sunburnt from spending hours on the beach (it’s easy to forget to reapply sunscreen when you’re on your fifth margarita).
Without all those drinks (which often start with a morning mimosa and continue throughout the day), there’s more time in the day — a lot more. This means there’s time to rent that jet ski (and not fall off), more time to explore new towns, and more people to meet (and actually remember).
There are many reasons why alcohol-free resorts are gaining traction. For an in-depth look on sober travel, check out “How To Enjoy an Alcohol-Free Vacation: A Case for Sober Tourism.”
For now, let’s set sail for a virtual journey to 15 great destinations!
If that turtle beach we mentioned earlier resonated deeply, this one’s for you! Located on the sunny Riviera Maya, the Akumal Bay all-inclusive resort takes “wellness” to a whole new level.
It dubs itself “your home under the sun,” and, indeed, it is! Many people come back year after year, and there’s even a vibrant Facebook community for regulars. True to its name, this wellness resort is all about mindset change. While there’s booze for those who want it and it’s not explicitly prohibited, it’s somehow … discouraged. It’s there, but it’s in the background. Most of the resort restaurants and bars close around 10 p.m. If you were to drink after that, nobody would stop you, but you might stand out. And you might be asked if you’re doing okay — a few too many times.
All in all, many find that spending a few days at Akumal is a transformative experience. Your thinking changes in a seemingly effortless way as you slip into new habits and discover a happier, healthier version of yourself.
Don’t miss:
For fans of the beach a bit farther away from the equator, there’s Somerton Lodge — a booze-free hotel England’s Isle of Wight. Pretend you’re Hercules Poirot solving a mystery or Edith Crawley from Downton Abbey out on a morning stroll as you wander through the gardens sipping one of the many mocktails available at the alcohol-free bar. Remember, science says that getting in touch with our playful side by using our imagination isn’t just for kids — it’s a natural way to let dopamine flow, keeping those cravings safely docked at bay.
Don’t miss:
In the words of poet Charles Hamilton Aide,
Do you recall that night in June
Do you recall that night in June
Upon the Danube River;
We listened to the ländler-tune,
We watched the moonbeams quiver.
And maybe you, too, would like to recall your own night in June upon the “blue Danube” that flows out of Germany’s Black Forest and runs to the Black Sea through 10 countries (more than any other river in the world!).
However, while many of its counterparts are notorious for round-the-clock drinking, the Sober Danube is no “booze cruise.” Here, you can enjoy the architecture, listen to the music, and feast on some authentic culinary gems, all from the comfort of the AmaMagna boat.
Don’t miss:
The first (and, so far, only) 5-star wellness resort in the UAE, the beachfront Retreat Palm Dubai offers personalized retreat options and other well-being perks. It’s perfect for a family trip, romantic getaway, or personal journey to rest and recharge — you’ll leave refreshed, inspired, and hangover-free.
Don’t miss:
The website of this unique women-only Mediterranean haven invites guests to “leave their footprints” on the private 100-meter-long beach. Complete with sunbathing areas and a pier, the Adin Beach Hotel is a true private sanctuary.
Ready to feel like the captain of your own journey and “emancipate your mind and your soul”? Research says that self-reflection — for example, through journaling — is a crucial ingredient when it comes to making changes that stick. (Want to learn more? Check out “Benefits of an Addiction Recovery Journal.”)
Don’t miss:
Described as “one of the most outrageously beautiful island nations in the world” where “the islands are scattered like ivory pearls,” Maldives is the perfect setting for a sober retreat.
Feeling adventurous? You’ve got a whole island to discover! The Fiyavalhu Resort’s website invites you to explore Mandhoo Island and be the Jane or Tarzan “of your newfound booze-free paradise.
The Mandhoo Island sounds like it’s straight out of Glenn Harrold’s “Abandoned Island” guided meditation, but it’s real! Its lush jungle and sun-soaked beaches provide a “natural and private alcove” that’s perfect for a morning meditation session. And science says that mindfulness works wonders when it comes to changing habits and reducing alcohol cravings!
Don’t miss:
This unique complex of luxury villas at the heart of the al Maaden golf resorts is a self-care paradise. The Al Maaden Villahotel in Marrakesh provides a private sanctuary and allows you to fill your days with various self-care activities, such as the traditional Mediterranean hammam. Wash away your worries and soak in serenity as you check out the steam bath, exfoliate with Ghassoul wrapping, and scrub down with black soap.
As we know, self-care is key in the alcohol journey. Nurturing our body through routines that leave us feeling rejuvenated clears our mind and makes us stronger when it comes to dealing with cravings. And science says that hydrotherapy in particular works wonders for both body and mind. Stemming from the earliest civilizations in India, Egypt, China, it has benefits for the cardiovascular, respiratory, and nervous system. (And if our ancestors found time to squeeze in a healing bath or two, so can we!)
Don’t miss:
Can’t choose between soaking in the sun, steeping yourself in history, or sliding down a thrilling ride at a water park? Do all three when you stay at the Hedef Beyt Hotel! This alcohol-free resort is a short ride away from historical relics and theme park thrills alike.
Science says that adding new experiences — whether that means doing something adventurous or brainy — can deepen our alcohol journey. It’s all about engaging the mind and pushing ourselves outside our comfort zones — “living” instead of simply “existing.”
Don’t miss:
Send your friends a photo from the Wome Deluxe Hotel in Turkey and they’ll swear you retouched it, but no — the Mediterranean water really is that clear and the trees really are that green! This alcohol-free resort is perfect for anyone looking for some much-needed relief from the hustle and bustle of daily life.
In addition to the healing power of nature, the hotel’s architecture alone is enough to put your mind in a grounded and peaceful state. According to research, our physical surroundings play a crucial role in recovery from alcohol misuse. When we are away from the clutter, triggers, and overstimulation that normally surrounds us, a space opens up in the mind that allows room for new possibilities.
Don’t miss:
Another take on the Maldives experience, Plumeria Hotel dubs itself “affordable luxury.” Located on the island of Thinadhoo, Plumeria Maldives is a “boutique hotel” that’s a more active counterpart to the serene Fiyavalhu.
In addition to plenty of sea, sun, and spa time, there’s also scuba snorkeling! Remember those turtles from Riviera Maya? Here, you can meet their relatives on the other side of the world.
Don’t miss:
Ready for another cruise without the booze? AROYA Cruises has you covered! When it comes to major cruise lines, alcohol is usually factored into the price, making it much steeper than it needs to be for those wishing to go booze-free. The 335-meter-long AROYA cruise liner complete with 19 decks, 1,682 cabins, 17 restaurants, and, to top it all off, its own water park with 5 slides is a perfect alternative. (Where else can you spend your morning sliding down into a pool of water while gazing out into the open sea?)
As a press release covering AROYA’s upcoming launch in December 2024 puts it,
Alcohol-free travel is nothing new in Saudi Arabia — all airlines flying to the kingdom refrain from serving alcohol and Saudia Airline, Saudi’s flag carrier, as well as all other Saudi airlines, are entirely dry … Anyone who can or wants to go without a drink for a few days would find this new cruise line appealing, especially considering its offerings.
Let’s set our sober sails!
The founder of Sobertopia knows what it’s like to be the odd one out when it comes to booze. Her own alcohol journey inspired her to start Sobertopia retreats as a much-needed break for women to let loose and connect with others like them. Here’s how she describes it:
“What are my retreats all about? Think: Trips full of sun, yoga, hikes, amazing food, fun activities, relaxation, and connection … without the booze! My sober retreats are aimed at sober (curious) women like you and me that like (or need!) a break from day-to-day life, while wanting the possibility to connect with each other … On my retreats you are the normie!”
In short, Sobertopia retreats are all about community. And science says that social support is crucial for success on the alcohol journey! (For more tips on building a support network, check out “Types of Social Support and How They Work.”)
“Ditch alcohol and express your greater purpose” — that’s the mission of Euphoric AF retreats in a nutshell. Over the last few years, the owner has hosted retreats for sober and sober-curious women in some of the most exotic and inspiring locations in the world. Past destinations included Puerto Vallarta, Costa Rica, and Bali. The emphasis on mindfulness and empowerment makes these adventures deeply personal and fulfilling, helping “alcohol-free and sober-curious women to become confident in an AF identity and discover their greater purpose.”
Climb through the jungle, soak up the sun, and think of all the perks of an alcohol-free life waiting for you as you continue your journey. (And for a deep dive on what being sober-curious is all about, check “What Is the Sober Curious Movement?” and “What Does It Mean To Be Sober Curious?”)
When founder Dacri Murray stopped drinking in 2017 and got “hooked” on travel instead, she wanted to share her passion with others on the same journey. Based in Toronto, Darci’s HOOKED travel company takes people all over the world, from “Iceland on the Rocks” (the geological kind!) to “Hold the Sauce in Sayulita,” Mexico.
At its core, HOOKED is all about discovering new sources of joy — a crucial part of recovering from alcohol misuse. Alcohol floods our brain with dopamine, and while there are healthy sources that can provide the same (and even deeper) reward, it takes a bit of work on our part. We need opportunities to explore the world without booze to prove to ourselves that we don’t need it to have fun, and HOOKED does just that!
As the HOOKED website reads,
Our purpose is to get you HOOKED on healthy habits … Being alcohol-free heightens your awareness drastically: Colors become brighter, food tastes better, touch is more intense. In this full sensory state, we introduce the element of travel making your brand new experience in an unfamiliar place euphoric!
Ready to turn those hours that have been gifted back to you into experiences that will give your alcohol journey new momentum? Then it’s time to get “hooked”!
And finally, another cruise to finish off our list! Sober Celebrations is all about sailing the sober seas together, in the company of others who want to experience the world without booze.
The founder gives a delicious explanation of the recent 10-day Mediterranean cruise:
There are two times that define a particular dimension of reality in my life: the first 35 years before I experienced crème brulée and the years that follow. Explaining the last 10 days on islands in Italy and Greece with a band of adventurous recovering alcoholics is like trying to explain the experience of having crème brulée. The silky richness of it rolls around your mouth and brain like the siren's song that secluded the sailors into the glistening Aegean sea at dusk; there is a smooth yolk texture that slips under your tongue like the egg tempera wood covered in gold leaf by ancient artists in Byzantine paintings, and while the dessert is similar to a religious experience, it can't compare to whispering the Serenity Prayer with people who have been raised from the dead while inside St. Mark's Basilica in Venice where the saint himself is buried.
If you’re eager to discover the world without the fear of what’s lurking in the bar across the deck (it’s all mocktails!), then this one’s for you. And maybe grab a crème brulée before you go. Happy sailing!
What happens when we leave alcohol behind? Well, many things (all good), but there’s one that’s easy to overlook: time. Imagine all the hours you used to spend thinking about drinks, buying booze, drinking it, and — sometimes the worst time-stealer of all — recovering in the aftermath. Now you have them back! What will you do with yours?
Looking for tips for quitting evening drinks? It’s all about getting dopamine flowing naturally and learning how to unwind without alcohol. Learn more in our latest blog!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s evening: you put on that comfy sweatshirt you’ve had since college, browse through Netflix for a new mystery series to binge-watch, and … reach for a glass of pinot that’s been part of your evening ritual for years (or even decades). If that sounds familiar, you’re not alone — many of us get in the habit of ending our day with a couple of drinks (or more — we deserve it, right?).
However, recently you’ve noticed that alcohol is taking more than it’s giving. You end up falling asleep before the show ends. Even if you make it through the whole thing, you have no idea who did it in the “whodunit” you watched. Even worse, you end up waking up at 3 a.m. after passing out on the couch, tossing and turning for the rest of the night as you sweat under the covers. When you get up in the morning, you feel groggy and dehydrated.
You can’t deny it anymore — alcohol is the culprit in this situation. But does cutting it out of your evenings mean settling for a boring night? Not at all! The key is replacing your boozy ritual with an evening routine without alcohol. Let’s find out how to unwind without alcohol with some handy tips for quitting evening drinks. Spoiler alert: you might find that these fun alternatives to alcohol in the evening are more satisfying than that wine glass (or bottle) ever was.
Wondering what’s drawing you to the bottle when the sun goes down, and want to know how to unwind without alcohol? It’s all about finding a way to relax while rewiring our brain by forming new habits.
Many of us reach for a drink to help us “relax.” And while it’s true that alcohol slows down the nervous system thanks to its depressant effects, that “relaxation” is just a temporary numbing effect. It also backfires: in an attempt to rebalance itself, the brain releases dynorphin that leaves us more anxious than we were before we had that drink. Those 3 a.m. awakenings we mentioned before? That’s dynorphin in action, making us restless and leading to morning-after anxiety and grogginess.
Unfortunately, even if we understand that booze doesn’t truly relax us, it can be hard to leave it behind. Simply performing the same action — in this case, drinking — at the same time creates neural pathways that make the habit difficult to break. If drinking at night has become a habit, social and environmental cues might also seal it in place.
Moreover, alcohol also floods our brain with extra dopamine, creating a brief boost of pleasure by triggering the “reward circuit.” While any habit triggers dopamine release (the brain loves habits!), in the case of substances like alcohol the effect is especially strong. Luckily, there are plenty of healthy ways to change our habits and get dopamine flowing naturally! We get a dopamine boost from other foods and drinks we consume, as well as from healthy interactions, creative activities, and much more. The more we perform our new routine, the stronger the new associations will get, making it easier to keep booze out of the picture.
Now let’s turn to some practical tips for quitting evening drinks!
Letting go of alcohol in the evenings means we’ll need something else to sip on. And it doesn’t have to be boring! In fact, making the evening drink a fun ritual is important to keep us from feeling deprived. An extra bonus? There are plenty of options that are actually hydrating and packed with nutrients!
The reason this drink swap works so well is because we’re replacing one activity with a similar one. Our taste buds are satisfied, we feel (more) hydrated, and that soothing wave of relaxation envelops us, satisfying our craving in a healthier way.
Tip: Become a mocktail master and experiment with seasonal flavors and garnishes to keep things interesting. Need some inspiration? Check out “Alcohol-Free Drinks: 10 DIY Mocktail Recipes” and “Heartwarming Winter Mocktails for Cozy Alcohol-Free Evenings.”
Don’t worry, we’re not going to suggest doing a cardio “boot camp” routine or full-speed spinning session. Evenings are all about relaxation, and there’s time for getting our sweat on in the morning. Instead, this is the time to do some light stretching to build flexibility and calm the nervous system. Studies show that light physical activity increases the production of GABA. That’s the same calming neurotransmitter that alcohol boosts, but there’s one big difference: no crash!
Tip: Try a relaxing evening yoga routine to combine movement with a bit of meditation (more on this later!). Check out “How Can Yoga Help Us Drink Less Alcohol?” for inspiration.
There’s a reason why “bedtime stories” are a thing: they help us relax and drift off to sleep. The rhythm and imagery of an imaginary world alone works wonders when it comes to relaxation. But there’s more to it! According to Johns Hopkins Center for Sleep and Wellness neurologist Rachel Salas, listening to stories engages our mirror neurons — networks that fire when we observe or think about someone else’s experience and “internalize” it as our own. Mirror neurons are at the heart of our ability to empathize with others — a uniquely human feature that alcohol tends to disrupt.
As Salas tells National Geographic, “From a neurological standpoint, it’s not just the idea of traveling and seeing new places, it’s about connecting. We’re naturally social beings.” Bedtime stories, in turn, are “as old as literature gets … In a way, when we’re listening to sleep stories, we’re harkening back to the very dawn of human culture.”
Tip: Start collecting podcast episodes and audiobooks to have a playlist at hand when it’s time to wind down for the day. Mysteries, heartwarming romances, survival tales, and nature-themed stories are all great options. Just stay away from anything too scary — unless that’s your thing!
One of the best ways to reduce stress is engaging in creative pursuits. Tapping into our creative side gives us that dopamine boost we might be craving. Only this time, instead of waking up with a hangover, we end up with a new beaded bracelet, crochet hat, or painting to (maybe) put on the wall.
Tip: Try different media. Even if you’ve never painted, written a poem, or put together a digital collage — give it a go! Check out “Sober Living Activities: Visual Arts, Music, and Writing” for inspiration and ideas.
Meditation — as well as other forms of mindfulness, such as diaphragmatic breathing, visualization, or yoga — is another sobriety superpower.
Science even shows that meditation relieves stress and boosts neuroplasticity — the brain’s ability to rewire itself. It also helps us coast through cravings, and helps the prefrontal cortex recover after alcohol misuse by increasing gray matter. Moreover, mindfulness gets us out of the “default mode network” — neural pathways involved in habitual, self-referential thinking associated with addictive behaviors. (Want to learn more? Take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
Tip: Experiment with different mindfulness practices to find one that clicks — then make it a part of your evening routine. Check out “The Best Meditations for Stress Relief” for some soothing options, or check out meditations or even sleep podcasts on YouTube!
Sound baths are amazing, but so are actual baths! Science says that warm water triggers the release of endorphins, boosting well-being and promoting relaxation.
Want to step it up a notch? Add Epsom salts, essential oils, or a bath bomb to take the experience to a new level. Research says that certain scents activate our limbic system, boosting our mood and even easing alcohol cravings.
Jasmine tends to have an uplifting effect. As Amy Leigh Mercree puts it in Essential Oils Handbook: Recipes for Natural Living, “Jasmine is one of the best oils to use if you are feeling apathetic or depressed. It induces a sense of euphoria and can help you restore optimism and a lust for life.”
Lavender, in turn, is relaxing, while peppermint is known to ease headaches. As Mercree goes on to say, “Essential oils are a superpower from the plant world.” Let’s reap the benefits and harness this superpower to turn our evenings into an oasis of well-being and health!
Tip: Add a “sound bath” element to the experience to get the best of both baths together! Play a sound healing audio, listen to nature sounds, or put on a calming playlist to soak in the relaxation.
Who says that games are just for kids? Find an engaging board game and make it a weekly (or nightly!) ritual. Science says that games are a natural way to release dopamine, giving us that pleasure of reward without the booze. Plus, engaging the prefrontal cortex with puzzles and strategy games helps repair any damage inflicted by booze, making alcohol-related brain fog a thing of the past.
Tip: Find a game that fits your vibe. Love strategy? Give Catan a go. Want to channel your inner sleuth? Try Codenames. Feeling imaginative? Dixit will hit the spot! Want something fun with no thinking involved? Pass the Pigs will do the trick!
Finally, ending the day on a grateful note can have a profound effect on our life. Whatever your new evening routine without alcohol looks like, spend a few minutes journaling afterwards and note at least three things that you’re grateful for that day.
Science says that gratitude increases dopamine and serotonin production in the brain, giving us a natural boost of joy. This simple practice can add staying power to your new routine by building positive associations with it. (Check out “10 Benefits of a Daily Gratitude Practice” for a deeper understanding of the power of gratitude.)
Tip: Keep your gratitude journal handy and look over it when an alcohol craving strikes. It’s a tangible reminder that life without alcohol is full of joy!
As you continue building your new evening routine, keep working on any cognitive distortions you might still have about alcohol. Dispelling the myths and clearing your mind of any remaining misconceptions will help the new habits stick.
The best part? You’ll go to bed knowing that alcohol didn’t steal another evening from you by erasing your memories or making you say or do things you didn’t mean. Here’s how Annie Grace puts it in This Naked Mind:
“I like who I am when I go to bed at night and when I wake up in the morning. My mind has more time and space, now that addiction doesn't dominate my thoughts. Time to spend with my family, to take care of myself, to progress my career … Now I am fully aware and alert from the moment I wake up until the moment I go to bed. What a gift.”
In time, alcohol will be an afterthought — you might find that it doesn’t even enter your mind. Congrats — you’re free!
It’s evening: you put on that comfy sweatshirt you’ve had since college, browse through Netflix for a new mystery series to binge-watch, and … reach for a glass of pinot that’s been part of your evening ritual for years (or even decades). If that sounds familiar, you’re not alone — many of us get in the habit of ending our day with a couple of drinks (or more — we deserve it, right?).
However, recently you’ve noticed that alcohol is taking more than it’s giving. You end up falling asleep before the show ends. Even if you make it through the whole thing, you have no idea who did it in the “whodunit” you watched. Even worse, you end up waking up at 3 a.m. after passing out on the couch, tossing and turning for the rest of the night as you sweat under the covers. When you get up in the morning, you feel groggy and dehydrated.
You can’t deny it anymore — alcohol is the culprit in this situation. But does cutting it out of your evenings mean settling for a boring night? Not at all! The key is replacing your boozy ritual with an evening routine without alcohol. Let’s find out how to unwind without alcohol with some handy tips for quitting evening drinks. Spoiler alert: you might find that these fun alternatives to alcohol in the evening are more satisfying than that wine glass (or bottle) ever was.
Wondering what’s drawing you to the bottle when the sun goes down, and want to know how to unwind without alcohol? It’s all about finding a way to relax while rewiring our brain by forming new habits.
Many of us reach for a drink to help us “relax.” And while it’s true that alcohol slows down the nervous system thanks to its depressant effects, that “relaxation” is just a temporary numbing effect. It also backfires: in an attempt to rebalance itself, the brain releases dynorphin that leaves us more anxious than we were before we had that drink. Those 3 a.m. awakenings we mentioned before? That’s dynorphin in action, making us restless and leading to morning-after anxiety and grogginess.
Unfortunately, even if we understand that booze doesn’t truly relax us, it can be hard to leave it behind. Simply performing the same action — in this case, drinking — at the same time creates neural pathways that make the habit difficult to break. If drinking at night has become a habit, social and environmental cues might also seal it in place.
Moreover, alcohol also floods our brain with extra dopamine, creating a brief boost of pleasure by triggering the “reward circuit.” While any habit triggers dopamine release (the brain loves habits!), in the case of substances like alcohol the effect is especially strong. Luckily, there are plenty of healthy ways to change our habits and get dopamine flowing naturally! We get a dopamine boost from other foods and drinks we consume, as well as from healthy interactions, creative activities, and much more. The more we perform our new routine, the stronger the new associations will get, making it easier to keep booze out of the picture.
Now let’s turn to some practical tips for quitting evening drinks!
Letting go of alcohol in the evenings means we’ll need something else to sip on. And it doesn’t have to be boring! In fact, making the evening drink a fun ritual is important to keep us from feeling deprived. An extra bonus? There are plenty of options that are actually hydrating and packed with nutrients!
The reason this drink swap works so well is because we’re replacing one activity with a similar one. Our taste buds are satisfied, we feel (more) hydrated, and that soothing wave of relaxation envelops us, satisfying our craving in a healthier way.
Tip: Become a mocktail master and experiment with seasonal flavors and garnishes to keep things interesting. Need some inspiration? Check out “Alcohol-Free Drinks: 10 DIY Mocktail Recipes” and “Heartwarming Winter Mocktails for Cozy Alcohol-Free Evenings.”
Don’t worry, we’re not going to suggest doing a cardio “boot camp” routine or full-speed spinning session. Evenings are all about relaxation, and there’s time for getting our sweat on in the morning. Instead, this is the time to do some light stretching to build flexibility and calm the nervous system. Studies show that light physical activity increases the production of GABA. That’s the same calming neurotransmitter that alcohol boosts, but there’s one big difference: no crash!
Tip: Try a relaxing evening yoga routine to combine movement with a bit of meditation (more on this later!). Check out “How Can Yoga Help Us Drink Less Alcohol?” for inspiration.
There’s a reason why “bedtime stories” are a thing: they help us relax and drift off to sleep. The rhythm and imagery of an imaginary world alone works wonders when it comes to relaxation. But there’s more to it! According to Johns Hopkins Center for Sleep and Wellness neurologist Rachel Salas, listening to stories engages our mirror neurons — networks that fire when we observe or think about someone else’s experience and “internalize” it as our own. Mirror neurons are at the heart of our ability to empathize with others — a uniquely human feature that alcohol tends to disrupt.
As Salas tells National Geographic, “From a neurological standpoint, it’s not just the idea of traveling and seeing new places, it’s about connecting. We’re naturally social beings.” Bedtime stories, in turn, are “as old as literature gets … In a way, when we’re listening to sleep stories, we’re harkening back to the very dawn of human culture.”
Tip: Start collecting podcast episodes and audiobooks to have a playlist at hand when it’s time to wind down for the day. Mysteries, heartwarming romances, survival tales, and nature-themed stories are all great options. Just stay away from anything too scary — unless that’s your thing!
One of the best ways to reduce stress is engaging in creative pursuits. Tapping into our creative side gives us that dopamine boost we might be craving. Only this time, instead of waking up with a hangover, we end up with a new beaded bracelet, crochet hat, or painting to (maybe) put on the wall.
Tip: Try different media. Even if you’ve never painted, written a poem, or put together a digital collage — give it a go! Check out “Sober Living Activities: Visual Arts, Music, and Writing” for inspiration and ideas.
Meditation — as well as other forms of mindfulness, such as diaphragmatic breathing, visualization, or yoga — is another sobriety superpower.
Science even shows that meditation relieves stress and boosts neuroplasticity — the brain’s ability to rewire itself. It also helps us coast through cravings, and helps the prefrontal cortex recover after alcohol misuse by increasing gray matter. Moreover, mindfulness gets us out of the “default mode network” — neural pathways involved in habitual, self-referential thinking associated with addictive behaviors. (Want to learn more? Take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
Tip: Experiment with different mindfulness practices to find one that clicks — then make it a part of your evening routine. Check out “The Best Meditations for Stress Relief” for some soothing options, or check out meditations or even sleep podcasts on YouTube!
Sound baths are amazing, but so are actual baths! Science says that warm water triggers the release of endorphins, boosting well-being and promoting relaxation.
Want to step it up a notch? Add Epsom salts, essential oils, or a bath bomb to take the experience to a new level. Research says that certain scents activate our limbic system, boosting our mood and even easing alcohol cravings.
Jasmine tends to have an uplifting effect. As Amy Leigh Mercree puts it in Essential Oils Handbook: Recipes for Natural Living, “Jasmine is one of the best oils to use if you are feeling apathetic or depressed. It induces a sense of euphoria and can help you restore optimism and a lust for life.”
Lavender, in turn, is relaxing, while peppermint is known to ease headaches. As Mercree goes on to say, “Essential oils are a superpower from the plant world.” Let’s reap the benefits and harness this superpower to turn our evenings into an oasis of well-being and health!
Tip: Add a “sound bath” element to the experience to get the best of both baths together! Play a sound healing audio, listen to nature sounds, or put on a calming playlist to soak in the relaxation.
Who says that games are just for kids? Find an engaging board game and make it a weekly (or nightly!) ritual. Science says that games are a natural way to release dopamine, giving us that pleasure of reward without the booze. Plus, engaging the prefrontal cortex with puzzles and strategy games helps repair any damage inflicted by booze, making alcohol-related brain fog a thing of the past.
Tip: Find a game that fits your vibe. Love strategy? Give Catan a go. Want to channel your inner sleuth? Try Codenames. Feeling imaginative? Dixit will hit the spot! Want something fun with no thinking involved? Pass the Pigs will do the trick!
Finally, ending the day on a grateful note can have a profound effect on our life. Whatever your new evening routine without alcohol looks like, spend a few minutes journaling afterwards and note at least three things that you’re grateful for that day.
Science says that gratitude increases dopamine and serotonin production in the brain, giving us a natural boost of joy. This simple practice can add staying power to your new routine by building positive associations with it. (Check out “10 Benefits of a Daily Gratitude Practice” for a deeper understanding of the power of gratitude.)
Tip: Keep your gratitude journal handy and look over it when an alcohol craving strikes. It’s a tangible reminder that life without alcohol is full of joy!
As you continue building your new evening routine, keep working on any cognitive distortions you might still have about alcohol. Dispelling the myths and clearing your mind of any remaining misconceptions will help the new habits stick.
The best part? You’ll go to bed knowing that alcohol didn’t steal another evening from you by erasing your memories or making you say or do things you didn’t mean. Here’s how Annie Grace puts it in This Naked Mind:
“I like who I am when I go to bed at night and when I wake up in the morning. My mind has more time and space, now that addiction doesn't dominate my thoughts. Time to spend with my family, to take care of myself, to progress my career … Now I am fully aware and alert from the moment I wake up until the moment I go to bed. What a gift.”
In time, alcohol will be an afterthought — you might find that it doesn’t even enter your mind. Congrats — you’re free!
Drinking alcohol and gaming isn’t a cheat code for success, but quite the opposite. Check out our blog for info on how drinking negatively affects gaming performance.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In video games, focus is everything. What video games lack in physical activity, they make up for in mental agility. Whether we’re strategizing our next move, reacting to an enemy attack, or solving complex puzzles, sharp focus can make the difference between victory and defeat in a video game.
Quick reactions, split-second decision making, and the ability to adapt to changing situations all require high levels of concentration. Losing focus, even for a moment, can cause missed opportunities that lead to a frustrating loss. Maintaining mental clarity ensures that we’re at the top of our game. However, this focus can be compromised by external factors, including alcohol.
Alcohol and gaming are no strangers to one another. Whether it’s to unwind after a long day, celebrate a hard-earned victory, or help a casual gaming session feel more social, alcohol often finds its way into the gaming world. While this might not sound like a big deal at first, it can turn a fun gaming session into a frustrating ordeal. The reason: alcohol affects our focus.
These effects demonstrate how alcohol can negatively impact our gaming performance and, as a result, our mood. Beyond those negative effects, alcohol and gaming aren’t a winning duo for other reasons. Let’s understand why.
When we’re playing video games, the ultimate goal is often to win. Alcohol not only makes this more difficult, but it can also introduce other unwanted consequences. Here are some of them:
The reality is that alcohol can undermine both our performance and our enjoyment of gaming. But there’s even more. Over time, the effects of alcohol and gaming extend beyond immediate gameplay and well-being.
The combination of alcohol and gaming can lead to a dangerous cycle that increases the risk of dependence on both. When drinking becomes a regular part of our gaming sessions, it can reinforce a habit where one activity triggers the other, making it harder to separate them and stop.
Video games are often used as an escape or source of pleasure. When we drink, alcohol releases “feel-good” hormones such as serotonin and dopamine, adding to that sense of pleasure. This feeling can keep us coming back for more. However, we can build up tolerance for alcohol over time, which means we’ll need to drink more and more to reach that same level of pleasure.
This cycle can amp up our alcohol consumption, and, if our consumption is tied to gaming, it can lead to increased dependence on gaming as well. Recognizing and addressing these risks is crucial for maintaining our health.
Now that we’ve addressed focus and alcohol while gaming and how alcohol affects gamers, let’s get into the zone with some alternatives.
When it comes to getting in the gaming zone, alcohol can take away from the experience. However, there are plenty of fun and effective alternatives:
With these strategies in place, you can level up our gaming session in a fun, focused, and balanced way.
While alcohol might seem like a fun addition to a gaming session, it often does more harm than good, whether to our focus, performance, or well-being. From slower reaction times to impaired decision making, the drawbacks of drinking while gaming far outweigh any fleeting benefits we may perceive. So, the next time you’re gearing up for a game, swap the alcoholic drink for a tasty alternative. Your high scores will thank you!
In video games, focus is everything. What video games lack in physical activity, they make up for in mental agility. Whether we’re strategizing our next move, reacting to an enemy attack, or solving complex puzzles, sharp focus can make the difference between victory and defeat in a video game.
Quick reactions, split-second decision making, and the ability to adapt to changing situations all require high levels of concentration. Losing focus, even for a moment, can cause missed opportunities that lead to a frustrating loss. Maintaining mental clarity ensures that we’re at the top of our game. However, this focus can be compromised by external factors, including alcohol.
Alcohol and gaming are no strangers to one another. Whether it’s to unwind after a long day, celebrate a hard-earned victory, or help a casual gaming session feel more social, alcohol often finds its way into the gaming world. While this might not sound like a big deal at first, it can turn a fun gaming session into a frustrating ordeal. The reason: alcohol affects our focus.
These effects demonstrate how alcohol can negatively impact our gaming performance and, as a result, our mood. Beyond those negative effects, alcohol and gaming aren’t a winning duo for other reasons. Let’s understand why.
When we’re playing video games, the ultimate goal is often to win. Alcohol not only makes this more difficult, but it can also introduce other unwanted consequences. Here are some of them:
The reality is that alcohol can undermine both our performance and our enjoyment of gaming. But there’s even more. Over time, the effects of alcohol and gaming extend beyond immediate gameplay and well-being.
The combination of alcohol and gaming can lead to a dangerous cycle that increases the risk of dependence on both. When drinking becomes a regular part of our gaming sessions, it can reinforce a habit where one activity triggers the other, making it harder to separate them and stop.
Video games are often used as an escape or source of pleasure. When we drink, alcohol releases “feel-good” hormones such as serotonin and dopamine, adding to that sense of pleasure. This feeling can keep us coming back for more. However, we can build up tolerance for alcohol over time, which means we’ll need to drink more and more to reach that same level of pleasure.
This cycle can amp up our alcohol consumption, and, if our consumption is tied to gaming, it can lead to increased dependence on gaming as well. Recognizing and addressing these risks is crucial for maintaining our health.
Now that we’ve addressed focus and alcohol while gaming and how alcohol affects gamers, let’s get into the zone with some alternatives.
When it comes to getting in the gaming zone, alcohol can take away from the experience. However, there are plenty of fun and effective alternatives:
With these strategies in place, you can level up our gaming session in a fun, focused, and balanced way.
While alcohol might seem like a fun addition to a gaming session, it often does more harm than good, whether to our focus, performance, or well-being. From slower reaction times to impaired decision making, the drawbacks of drinking while gaming far outweigh any fleeting benefits we may perceive. So, the next time you’re gearing up for a game, swap the alcoholic drink for a tasty alternative. Your high scores will thank you!
Recovery tools like mindfulness meditation can help with alcohol craving management. Check out our latest blog to learn about mindfulness meditation benefits.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re at the end of a long day, and the familiar urge to drink sneaks up on you. But instead of reaching for the bottle, you close your eyes, focus on the flow of your breath, and something surprising happens — the craving starts to fade. This isn’t magic. It’s mindfulness meditation — a simple, yet powerful practice that helps us transform the way we respond to certain situations such as alcohol cravings.
So, instead of feeling at the mercy of our urges, mindfulness meditation provides an opportunity for us to harness the power of our mind to create calm and clarity. Let’s dive into the science behind mindfulness meditation to understand how it can be an important tool in our journey to quitting or cutting back on alcohol.
Mindfulness meditation is just what it sounds like: It’s a meditation practice that focuses on increasing mindfulness. Mindfulness is a cognitive skill that involves maintaining a present awareness of our thoughts, feelings, sensations, and environment without judgment. Aside from meditation, other techniques we can use to increase our awareness include journaling, deep breathing, visualization, and body scans.
Meditation is a technique that trains our attention and awareness by calming our mind. While any type of meditation can naturally increase mindfulness, mindfulness meditation is a specific type that increases focus and awareness. For example, mindfulness meditation usually focuses on one point of reference (mindfulness technique) such as our breath, our bodily sensations, or a mantra. This focus diminishes rumination and distractions, which brings our awareness to the present moment.
Being present is instrumental in fostering a more positive mindset and improving our overall well-being, but how does it play a role in helping us manage alcohol cravings?
Alcohol cravings may feel like an overwhelming urge to drink, which plays a major role in causing physical and neurological dependence associated with alcohol use disorder (AUD). Before we explore how mindfulness meditation can be the key to beating alcohol cravings, let’s first understand why those cravings happen in the first place.
Alcohol leads to neurological dependence by taking over our brain’s reward system. When we drink, alcohol slows down our thoughts, providing temporary distraction and relief from difficult emotions or negative thoughts. It also gives us a boost of dopamine and serotonin, two of our body’s “feel-good” hormones that give us a sense of happiness or pleasure. Our brain catches on quickly and starts to seek this pleasurable feeling associated with alcohol.
This reward system in our brain keeps us coming back for more. It’s similar to the happiness we feel when we have a sweet treat that can make us crave dessert every night. Or the sense of escape we feel when we play video games that makes us not want to log off. To learn how to use this to our advantage, check out “Using Positive Reinforcement and Reward Systems to Encourage Healthier Drinking Habits.”
Mindfulness meditation, which increases our awareness of the present moment, help us identify and acknowledge when an alcohol craving arises. Why does this matter? Well, alcohol cravings can be an overwhelming feeling, and often feel like an urgent need that must be fulfilled. It can lead us to act impulsively to satisfy these cravings. The pause that mindfulness meditation promotes can be extremely significant. It helps us identify our triggers and allows us to explore other coping mechanisms, building more positive behaviors.
Not only does our brain get used to being exposed to alcohol, but so does our body. Alcohol affects every part of our body acutely and for the long run. When we drink, alcohol slows down messaging from our brain to the rest of our body. This can impair our coordination, balance, and mobility. Alcohol is also toxic to our body, which disrupts our hormones and damages cells.
Over time, cell damage can lead to organ damage and failure, and many other long-term health conditions. Although alcohol is harmful, our body adjusts to being exposed to a certain level of it, which is why we often build up a tolerance. Our body gets used to having a certain level of alcohol, and, when we remove it, our body craves it. We often see this in the form of alcohol withdrawal. These unpleasant symptoms are the result of our body adjusting to less than its accustomed level of alcohol.
Alcohol withdrawal can be challenging both physically and mentally. Mindfulness meditation can help us navigate this challenging experience by reducing stress and anxiety, and also by getting us in tune with how we’re feeling physically and emotionally. This practice can motivate us to quit or cut back as it encourages us to explore other methods to reduce negative symptoms.
Adding to the physical and neurological dependence that alcohol causes is habituality. Although AUD is more than a habit, our body and brain can get used to drinking as part of our routine, evoking alcohol cravings when we remove it.
Maybe we have a glass of wine every night for dinner, but in order to quit or cut back, we no longer do this. Even if we’re not mentally or physically craving wine, we might find ourself unconsciously reaching for that glass because it’s become a habit.
Mindfulness meditation can make unconscious thoughts that have become habits more of a conscious decision. It helps us reflect and pause. Do we really want that glass of wine? Is there something we can have instead? We may be creatures of habit, but mindfulness meditation helps us build more positive habits that align with our goals.
As we can see, alcohol cravings result from alcohol’s effect on our brain, body, and lifestyle. However, mindfulness meditation can help us overcome these challenges and regain control. Let’s take a closer look at the benefits.
Mindfulness meditation has many benefits that support our recovery journey.
This meditation practice, which integrates mindfulness techniques, can be a powerful tool in recovery. But that isn’t all: we can build our recovery toolkit by exploring and implementing other beneficial tools.
Have you ever had a friend rave so highly about something that you try it out, but find it doesn’t work so well for you? This can apply to recovery tools as well. Some may work better for us than others. Let’s explore some positive practices we can try to help us manage alcohol cravings more effectively:
These supportive tools can help us overcome alcohol cravings and stay on the journey to recovery.
Mindfulness meditation provides a powerful and accessible tool that helps us gain control over our thoughts and impulses. By cultivating a deeper awareness and creating a sense of calm, this practice empowers us to respond to cravings with clarity rather than impulse. Whether we’re looking to quit or cut back, incorporating mindfulness meditation can be a key ally in creating lasting, positive change in our relationship with alcohol. So, the next time a craving hits, take a deep breath and allow mindfulness to help you sip on serenity instead.
You’re at the end of a long day, and the familiar urge to drink sneaks up on you. But instead of reaching for the bottle, you close your eyes, focus on the flow of your breath, and something surprising happens — the craving starts to fade. This isn’t magic. It’s mindfulness meditation — a simple, yet powerful practice that helps us transform the way we respond to certain situations such as alcohol cravings.
So, instead of feeling at the mercy of our urges, mindfulness meditation provides an opportunity for us to harness the power of our mind to create calm and clarity. Let’s dive into the science behind mindfulness meditation to understand how it can be an important tool in our journey to quitting or cutting back on alcohol.
Mindfulness meditation is just what it sounds like: It’s a meditation practice that focuses on increasing mindfulness. Mindfulness is a cognitive skill that involves maintaining a present awareness of our thoughts, feelings, sensations, and environment without judgment. Aside from meditation, other techniques we can use to increase our awareness include journaling, deep breathing, visualization, and body scans.
Meditation is a technique that trains our attention and awareness by calming our mind. While any type of meditation can naturally increase mindfulness, mindfulness meditation is a specific type that increases focus and awareness. For example, mindfulness meditation usually focuses on one point of reference (mindfulness technique) such as our breath, our bodily sensations, or a mantra. This focus diminishes rumination and distractions, which brings our awareness to the present moment.
Being present is instrumental in fostering a more positive mindset and improving our overall well-being, but how does it play a role in helping us manage alcohol cravings?
Alcohol cravings may feel like an overwhelming urge to drink, which plays a major role in causing physical and neurological dependence associated with alcohol use disorder (AUD). Before we explore how mindfulness meditation can be the key to beating alcohol cravings, let’s first understand why those cravings happen in the first place.
Alcohol leads to neurological dependence by taking over our brain’s reward system. When we drink, alcohol slows down our thoughts, providing temporary distraction and relief from difficult emotions or negative thoughts. It also gives us a boost of dopamine and serotonin, two of our body’s “feel-good” hormones that give us a sense of happiness or pleasure. Our brain catches on quickly and starts to seek this pleasurable feeling associated with alcohol.
This reward system in our brain keeps us coming back for more. It’s similar to the happiness we feel when we have a sweet treat that can make us crave dessert every night. Or the sense of escape we feel when we play video games that makes us not want to log off. To learn how to use this to our advantage, check out “Using Positive Reinforcement and Reward Systems to Encourage Healthier Drinking Habits.”
Mindfulness meditation, which increases our awareness of the present moment, help us identify and acknowledge when an alcohol craving arises. Why does this matter? Well, alcohol cravings can be an overwhelming feeling, and often feel like an urgent need that must be fulfilled. It can lead us to act impulsively to satisfy these cravings. The pause that mindfulness meditation promotes can be extremely significant. It helps us identify our triggers and allows us to explore other coping mechanisms, building more positive behaviors.
Not only does our brain get used to being exposed to alcohol, but so does our body. Alcohol affects every part of our body acutely and for the long run. When we drink, alcohol slows down messaging from our brain to the rest of our body. This can impair our coordination, balance, and mobility. Alcohol is also toxic to our body, which disrupts our hormones and damages cells.
Over time, cell damage can lead to organ damage and failure, and many other long-term health conditions. Although alcohol is harmful, our body adjusts to being exposed to a certain level of it, which is why we often build up a tolerance. Our body gets used to having a certain level of alcohol, and, when we remove it, our body craves it. We often see this in the form of alcohol withdrawal. These unpleasant symptoms are the result of our body adjusting to less than its accustomed level of alcohol.
Alcohol withdrawal can be challenging both physically and mentally. Mindfulness meditation can help us navigate this challenging experience by reducing stress and anxiety, and also by getting us in tune with how we’re feeling physically and emotionally. This practice can motivate us to quit or cut back as it encourages us to explore other methods to reduce negative symptoms.
Adding to the physical and neurological dependence that alcohol causes is habituality. Although AUD is more than a habit, our body and brain can get used to drinking as part of our routine, evoking alcohol cravings when we remove it.
Maybe we have a glass of wine every night for dinner, but in order to quit or cut back, we no longer do this. Even if we’re not mentally or physically craving wine, we might find ourself unconsciously reaching for that glass because it’s become a habit.
Mindfulness meditation can make unconscious thoughts that have become habits more of a conscious decision. It helps us reflect and pause. Do we really want that glass of wine? Is there something we can have instead? We may be creatures of habit, but mindfulness meditation helps us build more positive habits that align with our goals.
As we can see, alcohol cravings result from alcohol’s effect on our brain, body, and lifestyle. However, mindfulness meditation can help us overcome these challenges and regain control. Let’s take a closer look at the benefits.
Mindfulness meditation has many benefits that support our recovery journey.
This meditation practice, which integrates mindfulness techniques, can be a powerful tool in recovery. But that isn’t all: we can build our recovery toolkit by exploring and implementing other beneficial tools.
Have you ever had a friend rave so highly about something that you try it out, but find it doesn’t work so well for you? This can apply to recovery tools as well. Some may work better for us than others. Let’s explore some positive practices we can try to help us manage alcohol cravings more effectively:
These supportive tools can help us overcome alcohol cravings and stay on the journey to recovery.
Mindfulness meditation provides a powerful and accessible tool that helps us gain control over our thoughts and impulses. By cultivating a deeper awareness and creating a sense of calm, this practice empowers us to respond to cravings with clarity rather than impulse. Whether we’re looking to quit or cut back, incorporating mindfulness meditation can be a key ally in creating lasting, positive change in our relationship with alcohol. So, the next time a craving hits, take a deep breath and allow mindfulness to help you sip on serenity instead.
What is Sober October all about? More than an alcohol tolerance break, the Sober October challenge is a chance to experience the benefits of a booze-free life while helping a great cause along the way.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Sober October (or Dry October) is a challenge that originated as a fundraiser in Australia under the name “Ocsober.” Participants pledge to go one month sober, improving their health, achieving an alcohol tolerance break, and raising money along the way for people with cancer.
Imagine this: it’s late October and you’re strolling through the park, pumpkin spice latte in hand, listening to your favorite podcast. That hill at the end of the path seems smaller, and the same walk seems easier. Have those hours at the gym finally paid off? You wonder as you remember that just this morning your Apple Watch told you your average heart rate has dropped lower than ever (yay!). The buckles on your new boots — the ones you bought with the money you saved this month — glisten in the sun as you inhale the smell of fall with all of its earthy, crisp delight.
The reason for all of the positive changes? You said goodbye to booze for almost a month by joining the Sober October challenge. What is Sober October? What can you expect after going a month sober other than getting an alcohol break? As it turns out, a lot!
What’s behind the Sober October (or Dry October) craze, other than a name that rhymes? The story begins in “the land down under,” when a youth health organization in Australia known as Life Education started a fundraiser for a U.K.-based charity called Macmillan Cancer Support.
The challenge was originally dubbed “Ocsober.” And no, it’s not a typo. The challenge was to go booze-free for a month, racking up health benefits and “good karma points” in one 31-day swoop. And while it remained under the radar for some time, podcaster Joe Rogan brought it to the masses when he took up the challenge a few years ago and invited others to join.
Sober October is similar to other challenges that encourage us to drink less or not at all, such as Damp July and Dry January. Compared to Dry January, which starts the day after the booziest holiday of all — New Year’s Eve — Sober October is a bit more casual and (like October) “cozy.”
It’s best to approach the challenge with an open mind, in the spirit of curiosity. There’s absolutely nothing to lose and so much to look forward to! Even if going to Oktoberfest is on the books this year, once you experience the benefits of life without alcohol, you may find yourself swapping that beer for a glass of soothing apple cider.
No matter what we think of Joe Rogan, the Sober October challenge is certainly worth a try. Sure, it will give us an alcohol break. But there’s so much more!
What exactly does a month without alcohol do to our body and mind? Let’s dive into the science behind it and learn what Sober October has to offer. Signing up for the challenge of going one month sober may end up at the top of our gratitude list this Thanksgiving!
The World Health Organization (WHO) makes it clear: no amount of alcohol is safe for our health. For an in-depth look at how alcohol affects us physically, check out “How Does Alcohol Affect Your Health?” For what happens when we stop drinking, take a look at “Health Benefits of Dry(ish) January” and “The Benefits of Quitting or Cutting Back on Alcohol.”
For now, here’s what to expect:
October Tip: Exercise outdoors. To celebrate our body as it heals this month, why not give it an extra boost through a fun exercise routine? October is a great month for a jog, walk, or hike outdoors. Enjoy the crisp fall air and get out in nature to see the leaves change colors! Science says that exercise releases endorphins and increases dopamine, lifting our mood naturally and serving as a powerful craving buster.
We all know that solving quadratic equations, writing book reports, or even keeping a conversation going can be tough when we’ve had a few drinks. A month without booze will clear the cobwebs, improving our memory, attention span, and cognitive processing skills. And we can relish the fact that we’re investing in our future: getting alcohol out of our system is a science-backed way to stave off age-related cognitive decline.
Alcohol also takes a toll on our mental health, making us emotionally vulnerable and, according to a recent study, even “part-time” drinkers are affected. As study co-author Charles Holahan told CNN, anyone engaging in binge drinking was five times more likely to end up “getting hurt [or experience] emotional or psychological problems from alcohol.” And as many of us can attest, we’re not at our best when we’ve had a few too many drinks. Tempers get frayed, arguments erupt, and we’re more likely to act impulsively because of alcohol’s disinhibiting effect on the prefrontal cortex — the decision-making center of the brain.
Moreover, as a depressant, alcohol does a number on our overall mood, especially over the long term. The alcohol-induced dopamine rush and relaxation we feel from an increase in the neurotransmitter GABA and a drop in glutamate is invariably followed by a rebound rise in anxiety.
But guess what? This October our brain will have a chance to rebalance! We’re likely to start the holiday season merrier than ever — and what we’ll feel will be authentic joy, not the temporary illusion of happiness we get from booze.
Many think that alcohol is “social glue.” But in reality, the only way it acts like glue is by making situations sticky. Science says that booze makes our social interactions less fulfilling, promoting aggressive and antisocial behavior rather than fostering genuine connections. Without alcohol’s influence, we might find ourselves navigating social and personal relationships with more clarity and authenticity.
October is “trick-or-treat” month, and guess what? We can afford a lot more treats now: we’re sure to have more cash in hand because we didn’t spend it on booze. Surveys show that alcohol costs add up — big time. According to Huffpost, those drinks end up costing a lot more than we might think:
“If you have three drinks a day, five days a week, at an average of $10 a pop, you’re spending $150 a week, $650 a month or $7,800 a year just on alcohol ― not including any additional costs, like server tips or taking a taxi instead of driving. Even if you drink only on weekends, at two drinks per day you are spending about $2,500 a year.”
Yikes! At least now we know why we can’t afford that new pair of Ugg boots.
Finally, one of the best parts of going alcohol-free for a month: we’ll have more time and inspiration for all those activities that got sidelined when booze was in the picture.
Just think about how much time drinking really took: it’s not just the time waiting at the checkout counter or at the bar. It’s also the time we spend thinking about drinking, fighting the urge when it strikes at the wrong time, and, of course, nursing that morning hangover. Plus there’s the truly “lost” time that goes in the black hole of blackouts — a dangerous side effect of drinking too much.
Whether you join the official challenge that raises funds for Macmillan Cancer Support or do another version of Sober October with a group of like-minded folks (such as the Reframe community), you’re in for a treat.
Whatever path you take, Sober October is the perfect way to improve your health and have fun at the same time!
Once you experience all the benefits of going booze-free for a month, why not keep going? Here’s an overview of the changes that happen if you keep alcohol out of your life into November and beyond.
Excited? Give it a try and see for yourself! And check out “7 Benefits of Long-Term Alcohol Abstinence” and “10 Benefits of an Alcohol-Free Lifestyle” for more things to look forward to.
November is the month of Thanksgiving and gratitude, but why not make October one, too? While we typically imagine gratitude as good things that are present in our lives, leaving something behind (such as booze) can end up giving us even more to be thankful for.
In the words of Alphonse Karr, “We can complain because rose bushes have thorns, or rejoice because thorns have roses.” The Sober October challenge is not about deprivation — instead, it’s all about watching those “roses” thrive and bloom as we experience the benefits of an alcohol-free lifestyle.
As Thanksgiving approaches, the nights get shorter and a winter chill settles in the air, let’s be thankful for our body and everything it does for us. And giving it a much-needed break from alcohol may be the best way to do that!
Sober October (or Dry October) is a challenge that originated as a fundraiser in Australia under the name “Ocsober.” Participants pledge to go one month sober, improving their health, achieving an alcohol tolerance break, and raising money along the way for people with cancer.
Imagine this: it’s late October and you’re strolling through the park, pumpkin spice latte in hand, listening to your favorite podcast. That hill at the end of the path seems smaller, and the same walk seems easier. Have those hours at the gym finally paid off? You wonder as you remember that just this morning your Apple Watch told you your average heart rate has dropped lower than ever (yay!). The buckles on your new boots — the ones you bought with the money you saved this month — glisten in the sun as you inhale the smell of fall with all of its earthy, crisp delight.
The reason for all of the positive changes? You said goodbye to booze for almost a month by joining the Sober October challenge. What is Sober October? What can you expect after going a month sober other than getting an alcohol break? As it turns out, a lot!
What’s behind the Sober October (or Dry October) craze, other than a name that rhymes? The story begins in “the land down under,” when a youth health organization in Australia known as Life Education started a fundraiser for a U.K.-based charity called Macmillan Cancer Support.
The challenge was originally dubbed “Ocsober.” And no, it’s not a typo. The challenge was to go booze-free for a month, racking up health benefits and “good karma points” in one 31-day swoop. And while it remained under the radar for some time, podcaster Joe Rogan brought it to the masses when he took up the challenge a few years ago and invited others to join.
Sober October is similar to other challenges that encourage us to drink less or not at all, such as Damp July and Dry January. Compared to Dry January, which starts the day after the booziest holiday of all — New Year’s Eve — Sober October is a bit more casual and (like October) “cozy.”
It’s best to approach the challenge with an open mind, in the spirit of curiosity. There’s absolutely nothing to lose and so much to look forward to! Even if going to Oktoberfest is on the books this year, once you experience the benefits of life without alcohol, you may find yourself swapping that beer for a glass of soothing apple cider.
No matter what we think of Joe Rogan, the Sober October challenge is certainly worth a try. Sure, it will give us an alcohol break. But there’s so much more!
What exactly does a month without alcohol do to our body and mind? Let’s dive into the science behind it and learn what Sober October has to offer. Signing up for the challenge of going one month sober may end up at the top of our gratitude list this Thanksgiving!
The World Health Organization (WHO) makes it clear: no amount of alcohol is safe for our health. For an in-depth look at how alcohol affects us physically, check out “How Does Alcohol Affect Your Health?” For what happens when we stop drinking, take a look at “Health Benefits of Dry(ish) January” and “The Benefits of Quitting or Cutting Back on Alcohol.”
For now, here’s what to expect:
October Tip: Exercise outdoors. To celebrate our body as it heals this month, why not give it an extra boost through a fun exercise routine? October is a great month for a jog, walk, or hike outdoors. Enjoy the crisp fall air and get out in nature to see the leaves change colors! Science says that exercise releases endorphins and increases dopamine, lifting our mood naturally and serving as a powerful craving buster.
We all know that solving quadratic equations, writing book reports, or even keeping a conversation going can be tough when we’ve had a few drinks. A month without booze will clear the cobwebs, improving our memory, attention span, and cognitive processing skills. And we can relish the fact that we’re investing in our future: getting alcohol out of our system is a science-backed way to stave off age-related cognitive decline.
Alcohol also takes a toll on our mental health, making us emotionally vulnerable and, according to a recent study, even “part-time” drinkers are affected. As study co-author Charles Holahan told CNN, anyone engaging in binge drinking was five times more likely to end up “getting hurt [or experience] emotional or psychological problems from alcohol.” And as many of us can attest, we’re not at our best when we’ve had a few too many drinks. Tempers get frayed, arguments erupt, and we’re more likely to act impulsively because of alcohol’s disinhibiting effect on the prefrontal cortex — the decision-making center of the brain.
Moreover, as a depressant, alcohol does a number on our overall mood, especially over the long term. The alcohol-induced dopamine rush and relaxation we feel from an increase in the neurotransmitter GABA and a drop in glutamate is invariably followed by a rebound rise in anxiety.
But guess what? This October our brain will have a chance to rebalance! We’re likely to start the holiday season merrier than ever — and what we’ll feel will be authentic joy, not the temporary illusion of happiness we get from booze.
Many think that alcohol is “social glue.” But in reality, the only way it acts like glue is by making situations sticky. Science says that booze makes our social interactions less fulfilling, promoting aggressive and antisocial behavior rather than fostering genuine connections. Without alcohol’s influence, we might find ourselves navigating social and personal relationships with more clarity and authenticity.
October is “trick-or-treat” month, and guess what? We can afford a lot more treats now: we’re sure to have more cash in hand because we didn’t spend it on booze. Surveys show that alcohol costs add up — big time. According to Huffpost, those drinks end up costing a lot more than we might think:
“If you have three drinks a day, five days a week, at an average of $10 a pop, you’re spending $150 a week, $650 a month or $7,800 a year just on alcohol ― not including any additional costs, like server tips or taking a taxi instead of driving. Even if you drink only on weekends, at two drinks per day you are spending about $2,500 a year.”
Yikes! At least now we know why we can’t afford that new pair of Ugg boots.
Finally, one of the best parts of going alcohol-free for a month: we’ll have more time and inspiration for all those activities that got sidelined when booze was in the picture.
Just think about how much time drinking really took: it’s not just the time waiting at the checkout counter or at the bar. It’s also the time we spend thinking about drinking, fighting the urge when it strikes at the wrong time, and, of course, nursing that morning hangover. Plus there’s the truly “lost” time that goes in the black hole of blackouts — a dangerous side effect of drinking too much.
Whether you join the official challenge that raises funds for Macmillan Cancer Support or do another version of Sober October with a group of like-minded folks (such as the Reframe community), you’re in for a treat.
Whatever path you take, Sober October is the perfect way to improve your health and have fun at the same time!
Once you experience all the benefits of going booze-free for a month, why not keep going? Here’s an overview of the changes that happen if you keep alcohol out of your life into November and beyond.
Excited? Give it a try and see for yourself! And check out “7 Benefits of Long-Term Alcohol Abstinence” and “10 Benefits of an Alcohol-Free Lifestyle” for more things to look forward to.
November is the month of Thanksgiving and gratitude, but why not make October one, too? While we typically imagine gratitude as good things that are present in our lives, leaving something behind (such as booze) can end up giving us even more to be thankful for.
In the words of Alphonse Karr, “We can complain because rose bushes have thorns, or rejoice because thorns have roses.” The Sober October challenge is not about deprivation — instead, it’s all about watching those “roses” thrive and bloom as we experience the benefits of an alcohol-free lifestyle.
As Thanksgiving approaches, the nights get shorter and a winter chill settles in the air, let’s be thankful for our body and everything it does for us. And giving it a much-needed break from alcohol may be the best way to do that!
Is moderate alcohol use a slippery slope? Can moderate drinking be risky? If you find that you “can’t have just one,” check out our blog and choose the right path for you!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve been setting limits and tracking your drinks. Maybe you’ve even strung some sober days together by doing a challenge like Dry January or Sober October. And yet … somehow there’s always a reason for “just one more,” and your efforts to moderate seem like a constant uphill battle.
It might seem like you’re the odd one out. After all, as This Naked Mind author Annie Grace puts it, “Alcohol is the only drug on earth you have to justify NOT taking.” However, rest assured — you’re not! According to a 2023 Gallup survey, only 62% of adults in the U.S. drink. That leaves over a third — 38% — who stay away from booze completely!
And while the abstainers might be keeping alcohol out of their lives for any number of reasons, many found that moderation wasn’t for them. Let’s explore why some of us can’t “have just one” — and why some of us might not want to.
The CDC defines moderate drinking as two drinks or less for men and one drink or less for women. But as we all know, it’s not a “one size fits all” situation: what’s right for one person isn’t necessarily right for the next. Besides, our needs evolve — what was right for us at one point isn’t necessarily what we need right now. Many people find that moderation simply isn’t for them. Now, let’s dig deeper into the science behind the pitfalls of moderate drinking.
First things first: alcohol is habit-forming by its very nature. It works by flooding our brain with dopamine — the neurotransmitter that “rewards” us with a boost of pleasure and keeps us coming back for more. The reward system evolved to keep healthy habits — such as eating, socializing, and getting frisky with a romantic partner — alive in order to ensure our survival. Unfortunately, it’s easy to hijack: and substances such as alcohol do just that.
But while the brain chemistry behind alcohol’s effects is the same for everyone, in some people the “pull” is stronger than in others. For example, research shows that individual differences in the dopamine-driven reward pathways lead to different alcohol consumption patterns. In other words, some of us are wired to “get more out of” alcohol than others. One research team even located a specific genetic marker that might explain the difference. Mice that lacked a gene coding for a dopamine receptor (D2) were more likely to seek external stimulation — in this case, alcohol — to get the feeling of reward they had more trouble achieving naturally.
Moreover, as many of us have experienced firsthand, alcohol isn’t conducive to making the best decisions. By slowing down the prefrontal cortex, it puts our decision-making center in the backseat as the more impulsive, emotion-driven amygdala gets more active. The result? Our plans to moderate might go out the window after the first drink.
Moreover, those of us who misused alcohol in the past might have greater trouble moderating — even if we stay away from booze for a number of years. It might seem counterintuitive: if we stayed alcohol-free for so long, surely we can have a drink or two? And yet many of us find that we “can’t have just one,” often with dire consequences and a whole lot of regret. (That said, setbacks happen and it’s okay — the important thing is to find the right path for you!)
What’s behind this sneak attack that booze seems to stage? Scientists now know that alcohol misuse can leave lasting changes in reward pathways in the brain. So even if we could, indeed, “just have one” back in the day, doing so after a period of misuse — even if it’s followed by a long stretch of abstinence — is a gamble and a potential relapse in the making. (Want to learn more? Check out “Can an Alcoholic Ever Drink Again?”)
Even if we haven’t misused alcohol in the past, we might find ourselves on the way to doing so when we choose to moderate. The truth is, moderation can be a slippery slope, and it’s hard to tell when we’ve crossed the line into dependence.
Addiction specialist Allen Carr describes this process by using a handy metaphor — sliding down into Niagara Falls:
“Where drugs are concerned ‘It’s all right in moderation’ is like saying … ‘By all means go over Niagara Falls, but don’t go down more than 3 feet.’ The nature of all drug addiction is to fool you into believing that you are in control … and to drag you further and further down. The only difference between Niagara and alcohol is that with Niagara it takes just a few seconds for all victims to reach rock-bottom and disaster. The dangers are therefore very obvious and so very few people become victims. With alcohol we are actually persuaded that it is a good thing to be a victim.”
And while some might indeed be able to moderate and not “fall all the way in,” alcohol use is still a slippery slope. And many of us decide that it’s simply not worth it to find out which group we belong to — those prone to slipping or those who manage to stay safe.
Alcohol doesn’t just affect our brain — it affects just about every other system in the body too. Spoiler alert: the effects range from bad to worse. According to the World Health Organization, or WHO, no amount of alcohol is safe. Here are the highlights:
Want to take a deep dive? Check out “How Does Alcohol Affect Your Health?” Understanding these effects alone may just put us off attempting to moderate, especially if we’re having trouble sticking to the recommended limits!
Another reason why moderation might not be the best way to go? It’s tiring. Just think about it: moderation calls for daily decision making and sets off a constant “should I or shouldn’t I” soundtrack in our mind.
In scientific terms, the fallout of this yo-yo state is known as decision fatigue. As it turns out, we make as many as 35,000 small (or big) decisions every day. No wonder adding more to the mix makes the brain more likely to “short-circuit,” decreasing our ability or willingness to make any extra ones!
Science shows that decision fatigue sometimes leads to impulsive behavior and diminishes our ability to evaluate the situation and act in a way that serves our best interests. And given that this is exactly the mindset that acts as a fertile ground for addiction, it might be a setback waiting to happen!
Moreover, if we slip, we might experience the “anything goes” effect. For example, if we decided to have one drink at a party but ended up having two, we might be tempted to go all out since we weren’t able to stick to the plan.
Having cognitive clarity by eliminating alternatives and sticking to one decision can provide much-needed relief. When the answer to “How many drinks am I having tonight?” is “zero,” we free up space in our mind to fully enjoy what we’re doing and think about other things!
Finally, we come to one of the most important reasons to consider as we choose our path. Cutting back on alcohol often involves reframing our mindset around it by bringing to light some of the cognitive distortions we might have once held about booze. For example, if we used to believe that drinking helped us socialize, we might have reframed our understanding by realizing that alcohol does us more harm than good in that department. Authentic interactions happen when people are truly present and engaged, and what looks like “sociability” while we’re drinking is largely a lowering of inhibitions.
Here’s how Annie Grace puts it in This Naked Mind:
“When you completely change your mental (conscious and unconscious) perspective on alcohol, you begin to see the truth about drinking. When this happens, no willpower is required, and it becomes a joy not to drink.”
Once we shift our relationship with alcohol, it might naturally become irrelevant in our lives. We might find ourselves in the position where drinking in any amount simply doesn’t make sense!
If you’re finding that moderation isn’t working — or simply doesn’t resonate with your authentic goals — it’s time to take some steps.
As you continue your journey, check out “How To Stop Drinking” and “How To Successfully Transition to an Alcohol-Free Lifestyle” for extra inspiration and advice. Remember, Reframe is here to help you every step of the way!
As you decide what your relationship with alcohol will look like, it’s important to honestly listen to your body and mind. Find what’s right for you and chart your own course.
Here are some more words of wisdom from Annie Grace for the road:
“It’s a game for me, doing something I couldn't have imagined without a drink and enjoying it more than before. It reinforces my resolve and fills me with gratitude.”
She goes on to invite us to join in and keep exploring:
“Life is a series of natural and spontaneous changes, Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
Congratulations on choosing your own path. We’re cheering for you!
You’ve been setting limits and tracking your drinks. Maybe you’ve even strung some sober days together by doing a challenge like Dry January or Sober October. And yet … somehow there’s always a reason for “just one more,” and your efforts to moderate seem like a constant uphill battle.
It might seem like you’re the odd one out. After all, as This Naked Mind author Annie Grace puts it, “Alcohol is the only drug on earth you have to justify NOT taking.” However, rest assured — you’re not! According to a 2023 Gallup survey, only 62% of adults in the U.S. drink. That leaves over a third — 38% — who stay away from booze completely!
And while the abstainers might be keeping alcohol out of their lives for any number of reasons, many found that moderation wasn’t for them. Let’s explore why some of us can’t “have just one” — and why some of us might not want to.
The CDC defines moderate drinking as two drinks or less for men and one drink or less for women. But as we all know, it’s not a “one size fits all” situation: what’s right for one person isn’t necessarily right for the next. Besides, our needs evolve — what was right for us at one point isn’t necessarily what we need right now. Many people find that moderation simply isn’t for them. Now, let’s dig deeper into the science behind the pitfalls of moderate drinking.
First things first: alcohol is habit-forming by its very nature. It works by flooding our brain with dopamine — the neurotransmitter that “rewards” us with a boost of pleasure and keeps us coming back for more. The reward system evolved to keep healthy habits — such as eating, socializing, and getting frisky with a romantic partner — alive in order to ensure our survival. Unfortunately, it’s easy to hijack: and substances such as alcohol do just that.
But while the brain chemistry behind alcohol’s effects is the same for everyone, in some people the “pull” is stronger than in others. For example, research shows that individual differences in the dopamine-driven reward pathways lead to different alcohol consumption patterns. In other words, some of us are wired to “get more out of” alcohol than others. One research team even located a specific genetic marker that might explain the difference. Mice that lacked a gene coding for a dopamine receptor (D2) were more likely to seek external stimulation — in this case, alcohol — to get the feeling of reward they had more trouble achieving naturally.
Moreover, as many of us have experienced firsthand, alcohol isn’t conducive to making the best decisions. By slowing down the prefrontal cortex, it puts our decision-making center in the backseat as the more impulsive, emotion-driven amygdala gets more active. The result? Our plans to moderate might go out the window after the first drink.
Moreover, those of us who misused alcohol in the past might have greater trouble moderating — even if we stay away from booze for a number of years. It might seem counterintuitive: if we stayed alcohol-free for so long, surely we can have a drink or two? And yet many of us find that we “can’t have just one,” often with dire consequences and a whole lot of regret. (That said, setbacks happen and it’s okay — the important thing is to find the right path for you!)
What’s behind this sneak attack that booze seems to stage? Scientists now know that alcohol misuse can leave lasting changes in reward pathways in the brain. So even if we could, indeed, “just have one” back in the day, doing so after a period of misuse — even if it’s followed by a long stretch of abstinence — is a gamble and a potential relapse in the making. (Want to learn more? Check out “Can an Alcoholic Ever Drink Again?”)
Even if we haven’t misused alcohol in the past, we might find ourselves on the way to doing so when we choose to moderate. The truth is, moderation can be a slippery slope, and it’s hard to tell when we’ve crossed the line into dependence.
Addiction specialist Allen Carr describes this process by using a handy metaphor — sliding down into Niagara Falls:
“Where drugs are concerned ‘It’s all right in moderation’ is like saying … ‘By all means go over Niagara Falls, but don’t go down more than 3 feet.’ The nature of all drug addiction is to fool you into believing that you are in control … and to drag you further and further down. The only difference between Niagara and alcohol is that with Niagara it takes just a few seconds for all victims to reach rock-bottom and disaster. The dangers are therefore very obvious and so very few people become victims. With alcohol we are actually persuaded that it is a good thing to be a victim.”
And while some might indeed be able to moderate and not “fall all the way in,” alcohol use is still a slippery slope. And many of us decide that it’s simply not worth it to find out which group we belong to — those prone to slipping or those who manage to stay safe.
Alcohol doesn’t just affect our brain — it affects just about every other system in the body too. Spoiler alert: the effects range from bad to worse. According to the World Health Organization, or WHO, no amount of alcohol is safe. Here are the highlights:
Want to take a deep dive? Check out “How Does Alcohol Affect Your Health?” Understanding these effects alone may just put us off attempting to moderate, especially if we’re having trouble sticking to the recommended limits!
Another reason why moderation might not be the best way to go? It’s tiring. Just think about it: moderation calls for daily decision making and sets off a constant “should I or shouldn’t I” soundtrack in our mind.
In scientific terms, the fallout of this yo-yo state is known as decision fatigue. As it turns out, we make as many as 35,000 small (or big) decisions every day. No wonder adding more to the mix makes the brain more likely to “short-circuit,” decreasing our ability or willingness to make any extra ones!
Science shows that decision fatigue sometimes leads to impulsive behavior and diminishes our ability to evaluate the situation and act in a way that serves our best interests. And given that this is exactly the mindset that acts as a fertile ground for addiction, it might be a setback waiting to happen!
Moreover, if we slip, we might experience the “anything goes” effect. For example, if we decided to have one drink at a party but ended up having two, we might be tempted to go all out since we weren’t able to stick to the plan.
Having cognitive clarity by eliminating alternatives and sticking to one decision can provide much-needed relief. When the answer to “How many drinks am I having tonight?” is “zero,” we free up space in our mind to fully enjoy what we’re doing and think about other things!
Finally, we come to one of the most important reasons to consider as we choose our path. Cutting back on alcohol often involves reframing our mindset around it by bringing to light some of the cognitive distortions we might have once held about booze. For example, if we used to believe that drinking helped us socialize, we might have reframed our understanding by realizing that alcohol does us more harm than good in that department. Authentic interactions happen when people are truly present and engaged, and what looks like “sociability” while we’re drinking is largely a lowering of inhibitions.
Here’s how Annie Grace puts it in This Naked Mind:
“When you completely change your mental (conscious and unconscious) perspective on alcohol, you begin to see the truth about drinking. When this happens, no willpower is required, and it becomes a joy not to drink.”
Once we shift our relationship with alcohol, it might naturally become irrelevant in our lives. We might find ourselves in the position where drinking in any amount simply doesn’t make sense!
If you’re finding that moderation isn’t working — or simply doesn’t resonate with your authentic goals — it’s time to take some steps.
As you continue your journey, check out “How To Stop Drinking” and “How To Successfully Transition to an Alcohol-Free Lifestyle” for extra inspiration and advice. Remember, Reframe is here to help you every step of the way!
As you decide what your relationship with alcohol will look like, it’s important to honestly listen to your body and mind. Find what’s right for you and chart your own course.
Here are some more words of wisdom from Annie Grace for the road:
“It’s a game for me, doing something I couldn't have imagined without a drink and enjoying it more than before. It reinforces my resolve and fills me with gratitude.”
She goes on to invite us to join in and keep exploring:
“Life is a series of natural and spontaneous changes, Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
Congratulations on choosing your own path. We’re cheering for you!
Weddings are about celebrating, but the fun can be had sans booze. Learn about the benefits of “dry weddings” and explore tips on how to plan one in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Have you ever attended a wedding where the champagne flowed as freely as the love and excitement of the big day? The next morning, though, brought the downside — a pounding headache, hazy memories, and that nagging regret over what might have been missed. You start to wonder — could the celebration have been even more special without the haze of alcohol, with clearer moments, deeper connections, and a fresh start the day after?
It’s a realization that’s catching on, especially when it comes to life’s big moments. Whether it’s about personal wellness, creating an inclusive environment, or avoiding those wedding-day regrets, more and more couples are saying “I do” to a sober celebration. Let’s explore why more couples are ditching the booze for the big day and how you, too, can have an unforgettable celebration of love with a “dry wedding.”
Alcohol and celebratory occasions have been intertwined since ancient times, and weddings are no exception. In fact, drinking is even more deeply rooted in wedding celebrations than we may realize. Did you know the term “bridal” actually comes from the Anglo-Saxon term “bride-ale,” as in a “bride-ale celebration”? So, today the term we now use to describe anything related to the bride actually stems from a centuries-old tradition of weddings being a celebration of love that involved drinking copious amounts of alcohol.
That’s not all! Alcohol has also long been a symbol of unification. In ancient Jewish and Catholic practices, couples would take a sip of wine from two separate bottles poured into the same cup during the wedding ceremony. Since the wines from the two bottles cannot be separated, it represented the enduring commitment between two people.
Alcohol is often regarded as a must-have at a wedding, but why is this the case? Turns out, the three main reasons may not be so reasonable:
Today, alcohol is woven into many aspects of wedding celebrations, from pre-wedding festivities like engagement parties or bachelor parties to the after-party on the big day. But with the rise of the “sober curious” movement and a greater emphasis on health and wellness, more couples are embracing “dry weddings.”
A dry wedding, or alcohol-free wedding, means that no alcohol is served at any point during the ceremony, reception, or throughout the entire event. It can also extend to requesting guests avoid drinking before arriving or bringing alcohol to the venue themselves.
Couples opt for a “dry wedding” for a variety of reasons — whether it’s to stay within budget, honor religious beliefs, prioritize health, or consider the dynamics of their guest list. While traditional wedding celebrations often feature champagne toasts and a cocktail hour, more and more couples are recognizing that inviting alcohol as a guest to their big day might do more harm than good.
We can meticulously plan every detail of our dream wedding, but alcohol has the potential to steal the spotlight and overshadow the celebration we’ve worked so hard to create. While often considered a staple of celebrations, alcohol can cast a shadow over this significant moment in more ways that one:
We can spend months leading up to the big day eating clean and working out, and hours before meticulously styling our hair and ironing our outfits. Yet, alcohol can still rob us of feeling our best. It can leave us feeling bloated, sweaty, and flushed — or worse, instead of savoring this joyous celebration, we might find ourselves battling headaches, nausea, and dizziness.
The same goes for our guests. Instead of tearing up during a heartfelt moment, they might end up feeling lousy or suffering through a pounding headache if they drank the night before. By keeping alcohol off the menu, we can eliminate these unwelcome side effects and ensure that everyone feels their best on this important day and afterward.
In the TV show, How I Met Your Mother, there’s an iconic scene where Ted’s alter ego, “Drunk Ted,” makes an appearance at his own wedding. After one too many drinks, Ted’s memories become a blur of bad dance moves and sloppy speeches, leaving him with little recollection of the most important moments of the evening. This happens because alcohol interferes with our brain’s ability to form, interpret, and recall memories. For more details, check out “Does Alcohol Cause Memory Loss?” — but for now, just know that alcohol is often the reason for those day-after fuzzy recollections.
When it comes to life’s major milestones, like weddings, every moment should count. Weddings are filled with so many “firsts” — the first dance, the first kiss as a married couple, the first time all your loved ones come together. These are memories you and your guests will want to cherish forever. To make sure our precious moments don’t become fuzzy like Ted’s, consider an alcohol-free celebration to keep them crystal clear!
Alcohol can easily open the door to unwanted situations and accidents, but choosing a “dry wedding” allows us to shut that door, ensuring the safety and well-being of everyone in attendance.
When alcohol is involved, it’s like hitting the brakes on our brain’s messaging system. Everything slows down — our inhibitions drop, our judgment falters, and our ability to process information gets cloudy. Physically, it can throw us off balance, blur our vision, and slow our reflexes (and even cause us to give one of those drunken speeches that ruins the vibe).
By keeping alcohol off the guest list, we can avoid dance floor mishaps, prevent tensions from flaring between guests, and ensure everyone gets home safely, making the celebration truly unforgettable for all the right reasons.
Even if you’re getting creative with DIY invitations, forgoing the traditional wedding cake for cupcakes, or finding other ways to trim on costs, the reality is that weddings can still be pricey. Add an open bar and a bottle of champagne for each table, and the costs can set you back significantly.
Instead of paying an arm and a leg for alcohol just because, focus on what truly matters most to you and your partner. If spending quality time together is a priority, save up for a memorable honeymoon. If bringing your loved ones together is your goal, remember that alcohol may seem like a solution but leads to inauthentic connections. Consider investing in a destination wedding where you can enjoy precious moments with those closest to you instead. Or, if it’s all about having a blast, splurge on catering your favorite foods or go big on a venue with an amazing dance floor.
Opting for a “dry wedding” ensures that everyone feels included, including kids and family members who don’t drink. While non-alcoholic options are available at bars, being surrounded by drinking guests or being the only one abstaining can be isolating for some.
By choosing a sober wedding, you avoid these issues and ensure that all your guests can fully enjoy one of the most special days of your life.
For such a momentous day that we plan with so much care, alcohol can completely derail the celebration. Now that we understand why saying “I do” to an alcohol-free wedding can be one of the best decisions we can make, let’s get to planning.
Opting for a “dry wedding” doesn’t mean sacrificing fun. With these tips, you can craft a day that’s lively, meaningful, and perfectly tailored to you:
Planning a “dry wedding” can be stressful, as it’s an unconventional choice (maybe not for long!), but with these tips, we can embrace a sober celebration that’s both intentional and memorable. As we map out our special day, let’s explore some non-alcoholic drink ideas that are sure to dazzle your guests and add a unique touch to your celebration.
Non-alcoholic drinks for wedding celebrations can set the tone and generate buzz among your guests — especially if they stand out:
By thoughtfully choosing and presenting your non-alcoholic drinks, you can ensure they shine as a special and memorable part of your wedding celebration. Here are some specific ideas to give you some inspiration:
Let these options inspire your own! Embracing imaginative non-alcoholic drinks for your wedding is like sharing a bit of who you are — each unique beverage comes with a delightful part of your story, leaving a lasting impression that’s both refreshing and memorable.
As more couples embrace the growing trend of alcohol-free weddings, they’re discovering that a sober celebration can offer a more meaningful and memorable experience. By choosing a “dry wedding,” you create a setting where every moment is cherished, every guest feels included, and the focus remains on the core essence of your union. Whether you’re driven by personal values, health considerations, or simply a desire for a more authentic celebration, the choice to forgo alcohol is proving to be a rewarding and heartfelt decision. So, opt for a “dry wedding” to tie the knot with a ribbon of clarity and connection — ensuring that no distractions dull the sparkle of your special day.
Have you ever attended a wedding where the champagne flowed as freely as the love and excitement of the big day? The next morning, though, brought the downside — a pounding headache, hazy memories, and that nagging regret over what might have been missed. You start to wonder — could the celebration have been even more special without the haze of alcohol, with clearer moments, deeper connections, and a fresh start the day after?
It’s a realization that’s catching on, especially when it comes to life’s big moments. Whether it’s about personal wellness, creating an inclusive environment, or avoiding those wedding-day regrets, more and more couples are saying “I do” to a sober celebration. Let’s explore why more couples are ditching the booze for the big day and how you, too, can have an unforgettable celebration of love with a “dry wedding.”
Alcohol and celebratory occasions have been intertwined since ancient times, and weddings are no exception. In fact, drinking is even more deeply rooted in wedding celebrations than we may realize. Did you know the term “bridal” actually comes from the Anglo-Saxon term “bride-ale,” as in a “bride-ale celebration”? So, today the term we now use to describe anything related to the bride actually stems from a centuries-old tradition of weddings being a celebration of love that involved drinking copious amounts of alcohol.
That’s not all! Alcohol has also long been a symbol of unification. In ancient Jewish and Catholic practices, couples would take a sip of wine from two separate bottles poured into the same cup during the wedding ceremony. Since the wines from the two bottles cannot be separated, it represented the enduring commitment between two people.
Alcohol is often regarded as a must-have at a wedding, but why is this the case? Turns out, the three main reasons may not be so reasonable:
Today, alcohol is woven into many aspects of wedding celebrations, from pre-wedding festivities like engagement parties or bachelor parties to the after-party on the big day. But with the rise of the “sober curious” movement and a greater emphasis on health and wellness, more couples are embracing “dry weddings.”
A dry wedding, or alcohol-free wedding, means that no alcohol is served at any point during the ceremony, reception, or throughout the entire event. It can also extend to requesting guests avoid drinking before arriving or bringing alcohol to the venue themselves.
Couples opt for a “dry wedding” for a variety of reasons — whether it’s to stay within budget, honor religious beliefs, prioritize health, or consider the dynamics of their guest list. While traditional wedding celebrations often feature champagne toasts and a cocktail hour, more and more couples are recognizing that inviting alcohol as a guest to their big day might do more harm than good.
We can meticulously plan every detail of our dream wedding, but alcohol has the potential to steal the spotlight and overshadow the celebration we’ve worked so hard to create. While often considered a staple of celebrations, alcohol can cast a shadow over this significant moment in more ways that one:
We can spend months leading up to the big day eating clean and working out, and hours before meticulously styling our hair and ironing our outfits. Yet, alcohol can still rob us of feeling our best. It can leave us feeling bloated, sweaty, and flushed — or worse, instead of savoring this joyous celebration, we might find ourselves battling headaches, nausea, and dizziness.
The same goes for our guests. Instead of tearing up during a heartfelt moment, they might end up feeling lousy or suffering through a pounding headache if they drank the night before. By keeping alcohol off the menu, we can eliminate these unwelcome side effects and ensure that everyone feels their best on this important day and afterward.
In the TV show, How I Met Your Mother, there’s an iconic scene where Ted’s alter ego, “Drunk Ted,” makes an appearance at his own wedding. After one too many drinks, Ted’s memories become a blur of bad dance moves and sloppy speeches, leaving him with little recollection of the most important moments of the evening. This happens because alcohol interferes with our brain’s ability to form, interpret, and recall memories. For more details, check out “Does Alcohol Cause Memory Loss?” — but for now, just know that alcohol is often the reason for those day-after fuzzy recollections.
When it comes to life’s major milestones, like weddings, every moment should count. Weddings are filled with so many “firsts” — the first dance, the first kiss as a married couple, the first time all your loved ones come together. These are memories you and your guests will want to cherish forever. To make sure our precious moments don’t become fuzzy like Ted’s, consider an alcohol-free celebration to keep them crystal clear!
Alcohol can easily open the door to unwanted situations and accidents, but choosing a “dry wedding” allows us to shut that door, ensuring the safety and well-being of everyone in attendance.
When alcohol is involved, it’s like hitting the brakes on our brain’s messaging system. Everything slows down — our inhibitions drop, our judgment falters, and our ability to process information gets cloudy. Physically, it can throw us off balance, blur our vision, and slow our reflexes (and even cause us to give one of those drunken speeches that ruins the vibe).
By keeping alcohol off the guest list, we can avoid dance floor mishaps, prevent tensions from flaring between guests, and ensure everyone gets home safely, making the celebration truly unforgettable for all the right reasons.
Even if you’re getting creative with DIY invitations, forgoing the traditional wedding cake for cupcakes, or finding other ways to trim on costs, the reality is that weddings can still be pricey. Add an open bar and a bottle of champagne for each table, and the costs can set you back significantly.
Instead of paying an arm and a leg for alcohol just because, focus on what truly matters most to you and your partner. If spending quality time together is a priority, save up for a memorable honeymoon. If bringing your loved ones together is your goal, remember that alcohol may seem like a solution but leads to inauthentic connections. Consider investing in a destination wedding where you can enjoy precious moments with those closest to you instead. Or, if it’s all about having a blast, splurge on catering your favorite foods or go big on a venue with an amazing dance floor.
Opting for a “dry wedding” ensures that everyone feels included, including kids and family members who don’t drink. While non-alcoholic options are available at bars, being surrounded by drinking guests or being the only one abstaining can be isolating for some.
By choosing a sober wedding, you avoid these issues and ensure that all your guests can fully enjoy one of the most special days of your life.
For such a momentous day that we plan with so much care, alcohol can completely derail the celebration. Now that we understand why saying “I do” to an alcohol-free wedding can be one of the best decisions we can make, let’s get to planning.
Opting for a “dry wedding” doesn’t mean sacrificing fun. With these tips, you can craft a day that’s lively, meaningful, and perfectly tailored to you:
Planning a “dry wedding” can be stressful, as it’s an unconventional choice (maybe not for long!), but with these tips, we can embrace a sober celebration that’s both intentional and memorable. As we map out our special day, let’s explore some non-alcoholic drink ideas that are sure to dazzle your guests and add a unique touch to your celebration.
Non-alcoholic drinks for wedding celebrations can set the tone and generate buzz among your guests — especially if they stand out:
By thoughtfully choosing and presenting your non-alcoholic drinks, you can ensure they shine as a special and memorable part of your wedding celebration. Here are some specific ideas to give you some inspiration:
Let these options inspire your own! Embracing imaginative non-alcoholic drinks for your wedding is like sharing a bit of who you are — each unique beverage comes with a delightful part of your story, leaving a lasting impression that’s both refreshing and memorable.
As more couples embrace the growing trend of alcohol-free weddings, they’re discovering that a sober celebration can offer a more meaningful and memorable experience. By choosing a “dry wedding,” you create a setting where every moment is cherished, every guest feels included, and the focus remains on the core essence of your union. Whether you’re driven by personal values, health considerations, or simply a desire for a more authentic celebration, the choice to forgo alcohol is proving to be a rewarding and heartfelt decision. So, opt for a “dry wedding” to tie the knot with a ribbon of clarity and connection — ensuring that no distractions dull the sparkle of your special day.
After studying the world’s blue zones, where people live longer, researchers concluded that their balanced lifestyle may be the answer. Check out our blog to learn more.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine a place where people routinely live past 100 , thriving in health and happiness. In these remarkable regions, known as “blue zones,” longevity isn’t just about genetics or good luck — it’s a lifestyle. Alcohol also plays a part in the secret to long life, but not in the way you might think.
Instead of indulging in excess or completely abstaining, people in the blue zones have mastered the art of balance, enjoying alcohol mindfully and with purpose. Let’s explore how we can adopt their approach, savoring the benefits of a life well-lived no matter where we are in the world.
“Blue zone” is a term introduced by explorer and author Dan Buettner. Along with researchers from National Geographic, the National Institute on Aging, and longevity researchers, he set out to identify areas of the world where people lived longer, healthier lives. Buettner and his colleagues used a blue pen to mark these areas, coining the term “blue zone.” Today, it refers to geographical areas of the world where rates of chronic disease are low and life expectancy is longer than average.
Buettner and his team’s research identified five blue zones:
After identifying these areas, Buettner and his team studied the populations and lifestyles to understand what led them to live longer and healthier lives. One factor the team studied was alcohol consumption.
Alcohol consumption varies within blue zones. However, they either drink moderately or don’t drink at all. Loma Linda is home to roughly 9,000 Seventh-day Adventists (a Protestant Christian denomination) who do not follow a biblical diet and don’t drink or smoke.
Other blue zones don’t have any strict rules about alcohol consumption, but practice moderation and consume mindfully, just like they do with their diet. In regions like Sardinia or Ikaria, wine is commonly enjoyed as a part of a social meal. Wine, which is lower in alcohol content to distilled liquor, is sipped slowly, where those in blue zones focus on connection and quality rather than quantity. This mindful approach helps them develop a healthy and balanced relationship with alcohol, preventing excess consumption. This intention doesn’t stop with alcohol. Let’s explore the blue zone secrets to a longer and healthier life to apply them to our own!
Aside from an intentional approach to alcohol, researchers found that the health and longevity of those in blue zones may be attributed to their balanced lifestyles. Let’s break down each component:
Now that we know how to live a blue zone lifestyle for a healthier, longer life, let’s get inspired by learning what we have to look forward to when implementing these habits.
Aside from the obvious longer life expectancy and reduced risk of chronic disease, the blue zone lifestyle has many other benefits:
As we can see, a blue zone lifestyle has many positives. To live like those in blue zones, we’ll also need to find balance with alcohol. Let’s dive into some practical tips.
As we’ve learned, people in blue zones drink minimal amounts of alcohol or don’t drink at all. The key to this is a balanced approach, which we can implement through these mindful drinking practices:
Finding balance with alcohol is one way we can work towards a longer and healthier future. We may not live in a blue zone, but we can live our own blue zone lifestyle!
Thanks to blue zone studies, longevity and health secrets are being revealed. Researchers are finding that the key to a happy, longer life is a balanced approach to it. This includes a healthy diet, regular exercise, social connection, and intention in everything we do. To adopt the blue zone lifestyle, we also need to develop a healthy relationship with alcohol. Whether we’re quitting or cutting back, blue zones confirm that it’s a positive step in the right direction!
Imagine a place where people routinely live past 100 , thriving in health and happiness. In these remarkable regions, known as “blue zones,” longevity isn’t just about genetics or good luck — it’s a lifestyle. Alcohol also plays a part in the secret to long life, but not in the way you might think.
Instead of indulging in excess or completely abstaining, people in the blue zones have mastered the art of balance, enjoying alcohol mindfully and with purpose. Let’s explore how we can adopt their approach, savoring the benefits of a life well-lived no matter where we are in the world.
“Blue zone” is a term introduced by explorer and author Dan Buettner. Along with researchers from National Geographic, the National Institute on Aging, and longevity researchers, he set out to identify areas of the world where people lived longer, healthier lives. Buettner and his colleagues used a blue pen to mark these areas, coining the term “blue zone.” Today, it refers to geographical areas of the world where rates of chronic disease are low and life expectancy is longer than average.
Buettner and his team’s research identified five blue zones:
After identifying these areas, Buettner and his team studied the populations and lifestyles to understand what led them to live longer and healthier lives. One factor the team studied was alcohol consumption.
Alcohol consumption varies within blue zones. However, they either drink moderately or don’t drink at all. Loma Linda is home to roughly 9,000 Seventh-day Adventists (a Protestant Christian denomination) who do not follow a biblical diet and don’t drink or smoke.
Other blue zones don’t have any strict rules about alcohol consumption, but practice moderation and consume mindfully, just like they do with their diet. In regions like Sardinia or Ikaria, wine is commonly enjoyed as a part of a social meal. Wine, which is lower in alcohol content to distilled liquor, is sipped slowly, where those in blue zones focus on connection and quality rather than quantity. This mindful approach helps them develop a healthy and balanced relationship with alcohol, preventing excess consumption. This intention doesn’t stop with alcohol. Let’s explore the blue zone secrets to a longer and healthier life to apply them to our own!
Aside from an intentional approach to alcohol, researchers found that the health and longevity of those in blue zones may be attributed to their balanced lifestyles. Let’s break down each component:
Now that we know how to live a blue zone lifestyle for a healthier, longer life, let’s get inspired by learning what we have to look forward to when implementing these habits.
Aside from the obvious longer life expectancy and reduced risk of chronic disease, the blue zone lifestyle has many other benefits:
As we can see, a blue zone lifestyle has many positives. To live like those in blue zones, we’ll also need to find balance with alcohol. Let’s dive into some practical tips.
As we’ve learned, people in blue zones drink minimal amounts of alcohol or don’t drink at all. The key to this is a balanced approach, which we can implement through these mindful drinking practices:
Finding balance with alcohol is one way we can work towards a longer and healthier future. We may not live in a blue zone, but we can live our own blue zone lifestyle!
Thanks to blue zone studies, longevity and health secrets are being revealed. Researchers are finding that the key to a happy, longer life is a balanced approach to it. This includes a healthy diet, regular exercise, social connection, and intention in everything we do. To adopt the blue zone lifestyle, we also need to develop a healthy relationship with alcohol. Whether we’re quitting or cutting back, blue zones confirm that it’s a positive step in the right direction!
Gisele Bündchen ditched the booze and discovered a new level of clarity, energy, and peace! In our latest blog, we dive into how quitting alcohol transformed her life!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Back in 1994, a 14-year-old girl in Brazil went into a shopping mall. The rest, as they say, is (fashion) history. That girl was none other than Gisele Bündchen — Brazilian fashion model who was discovered by an Elite Model Management scout while at the mall. She has since become a household name and is one of the highest-paid models of all time.
Discovery remained a running theme throughout the supermodel’s life. And it’s not always been about fashion. Her latest discovery? A life without drinking. Ready to dig into the details and maybe get inspired to do the same? Let’s dive in!
If you were around in the ‘90s, chances are you remember Gisele as one of the legendary Victoria’s Secret “angels” sporting luxurious white wings. But there’s a lot more to Gisele! Here’s a brief tour of her life path that eventually led to her ditching alcohol:
As we can see, even supermodels are not free from anxiety! It’s something that many of us struggle with. According to the Mental Health Foundation, over a third of us tend to feel anxious or depressed about our bodies. Unfortunately, many turn to alcohol as a way to numb these feelings.
And if back problems are common in the modeling world, substance use is sometimes part of the fallout. One study found that 35% of fashion models who were surveyed reported drinking on a regular basis, compared to 12% of the controls.
Drawn more and more to the healing power of nature and away from artificial “fixes” to life’s problems, Gisele has continued to revamp her life over the past few years. One of the main changes she made? In 2022, the supermodel said goodbye to alcohol for good.
Although Gisele was no stranger to boozy galas and backstage drinks, tuning in to her body made her hear the message loud and clear: alcohol was taking more than it was giving. For more info, check out “10 Benefits of an Alcohol-Free Lifestyle.” For now, let’s take a closer look at how her life changed as a result of kicking booze (in Jimmy Choo stilettos!).
While many of us fall into the pattern of reaching for a glass of cabernet as a nightcap, alcohol actually sabotages our sleep. While booze does, indeed, send us off into dreamland (sometimes right on our friend’s living room couch), the sleep we end up getting isn’t restorative: more often than not, we’re in for a rocky ride and a rude awakening.
For one thing, alcohol throws a wrench in our natural sleep cycle, robbing us of the most restorative REM stage. Moreover, in an effort to counterbalance alcohol’s depressant effects, our brain releases excitatory chemicals that make the second half of the night restless and fragmented.
And we certainly don’t end up looking like a supermodel when we wake up: instead we feel groggy, dehydrated, and unrefreshed, even if we spent more hours than usual under the covers (or on top of them, thanks to alcohol-related night sweats).
Quality sleep, in turn, is key to keeping this vehicle running through nightly tune-ups. Gisele experienced this transformation firsthand. As she told Elle,
“When I’m not drinking, I’m sleeping much better. You have to be loving to yourself. You ask a lot of your body, you’ve got to do a reset. You have got to take care of this only vehicle you got, right?”
And that was just the beginning! Leaving alcohol behind comes with many additional perks.
Ever tried to calculate a tip while tipsy or help the kids with math homework while nursing a hangover? Alcohol doesn’t just sabotage our nights — our daytime brainpower takes a hit too. As a depressant, booze slows down activity in the prefrontal cortex — the higher-order thinking part of the brain. It also tampers with the hippocampus — the brain’s memory center. The result? We wake up the next day having no idea who got married and who didn’t on that Love Is Blind finale we watched. Worse still, we might be missing entire chunks of the night altogether.
And it doesn’t end there. Science shows that the dehydration, inflammation, and sleep disruption caused by alcohol can lead to brain fog — a fuzzy fatigue that makes it difficult to think clearly, solve problems, and follow conversations.
Gisele is no stranger to alcohol-induced brain fog. Now, she revels in the clarity and sharpness that a booze-free life has brought. As she told People, “I became more clear … I felt a bit more foggy before. Now I'm very sharp and very present and I notice things that I didn't notice before.”
These cognitive improvements, in turn, are within reach for all of us. When we leave alcohol behind, our brain has a chance to recover — and if our kids need help with their math homework, our odds of solving those equations become far more likely.
While we might think that a round of cocktails makes us more social or a glass of pinot is the key to relaxing at night, these “benefits” are largely an illusion. The “sociable” feeling is really disinhibition that’s far more likely to lead to embarrassing phone calls, hasty comments, and next-day regrets. And while “mommy wine culture” might have us believe that “Mama needs her wine,” science shows that ditching the drink bodes better for our parenting skills — and Gisele is living proof of that.
In a Vanity Fair interview, Gisele explained that quitting drinking improved her relationships across the board:
“When you feel good, you’re a better mom, you’re a better friend, you’re calmer, you’re more patient, you’re more loving, you’re more grounded. So you can’t feel guilty about prioritizing yourself. Because that’s loving you and loving the people you love the most, which are going to be impacted by how well you are. Because if you’re sick, everyone hurts.”
Want to learn more about alcohol’s effects on our mood and mental health? Check out “Understanding How Alcohol Affects Mood Stability” and “The Positive Impacts of Sobriety on Mental Health: Reduced Anxiety, Depression, and Improved Emotional Well-Being.”
Now, the million-dollar question: how did she do it? The truth is, Gisele had a bit of a leg up when it came to quitting drinking (and not just because she’s taller than most). She’d been developing several key habits that made saying goodbye to alcohol the natural next step in her journey to better health. The great news? These are habits we can all start building today!
Over the last 10 years or so, Gisele has made self-care a priority. Here’s how she describes it:
“Sometimes, we can get so disconnected from our bodies because we are running away from ourselves, so we just keep adding more things for us to do … Give me anything to eat, give me anything to drink. You’re just in this mode. I feel like whenever you can bring yourself back into feeling your body and just being present, it’s great.”
Coming “back to her body” was a gradual process. Gisele started incorporating herbal supplements, tweaking her diet, and dipping her toes into meditation and breath work (more on that later!).
The result, she says, was nothing short of miraculous:
“My life changed completely. It was like a rebirth … It was a process though. We’re habitual beings. We want to do the same things because it just feels comfortable. So I had to replace all those habits that were killing me for habits that were giving me a new life. Instead of waking up with two cigarettes and a mocha frappuccino with whipped cream, I would wake up and go for a jog and come back and do an hour of breath work and yoga. Everything changed.”
One running theme here is building awareness of our body, mind, and external environment. It’s all about mindfulness — the ability to observe the world inside and outside of ourselves without judgment to see where changes might serve us well. This mindful awareness, in turn, is the first step to leaving alcohol behind: by helping us see that booze is taking more from us without following through on the empty promises, it helps us set the foundation for change.
Tip: Start building awareness of your daily habits and keep a journal to track your findings. Track your alcohol intake, as well as your stress levels, mood, and any other patterns that show up. Remember — this isn’t about judgment! We’re just gathering information to see where changes might make our lives easier and more joyful. Check out “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety” for inspiration! Also take a look at the benefits of habit stacking.
Gisele has been a daily meditator for decades, starting in her twenties. These days she’s still going strong — the supermodel has even helped start a meditation program in her children’s school.
Meditation has also helped Gisele through some tough times. Here’s what she told People:
“It's like taking a step back and observing it like a movie, the situation happening … And even though you feel the emotions, you're not attached to them. It's not attaching to the emotions, it's observing them. And when you observe them, you can take this little step of separation. It can allow you to take a breath and come in from a place where it's not reactive, but it's more proactive. You're like, okay, let me assess.”
And when it comes to leaving alcohol behind, meditation is as close to a superpower as we can get. It’s all about getting out of “default mode network” where rumination rules and habitual, self-referential thinking thrives. Meditation is also a science-backed way to boost neuroplasticity — the brain’s ability to rewire itself — which is key to changing our behavioral patterns around alcohol and our relationship with it. (Check out “How Can Meditation Help Me Overcome Alcohol Misuse?” to learn more.)
Tip: Get a meditation practice going. Whichever method you choose — whether it’s traditional sitting meditation, sound healing, visualization, or walking meditation — commit to doing it for at least 10 minutes every day, then gradually increase the time.
It’ll come as no surprise that Gisele is no stranger to exercise. She kicks off every day with a 5 a.m. workout following her meditation routine. And it’s not just to keep her modelesque proportions. With her “body is a temple” mantra, Gisele’s daily workout is all about celebrating strength and vitality that comes with taking care of herself. As she says in another People interview:
“I’m just so grateful I have this body, I truly am. Now I’ve learned — because I wasn’t so good in my 20s or my teens — I realized my body is my temple and I really want to enjoy it. So for me, moving my body is huge.”
Even being pregnant didn’t stop her! As Gisele told Vogue in 2010,
“I did kung fu up until two weeks before Benjamin was born, and yoga three days a week. I think a lot of people get pregnant and decide they can turn into garbage disposals. I was mindful about what I ate, and I gained only 30 pounds.”
And while everyone’s body is different (both during pregnancy and at other stages of life), it’s good to keep up a healthy level of activity.
Regular exercise is also a game changer in the alcohol journey. Science shows that exercise helps us coast through cravings while boosting physical resilience, lowering stress, and increasing endorphin levels.
Tip: Incorporate movement into your day. If a long workout feels overwhelming, break it up into 10-minute chunks throughout the day. Do something that feels fun — whether it’s running, dancing to ABBA in the living room, or throwing some double jabs to a YouTube kickboxing video, anything that gets you moving and breaking a sweat “counts.”
And let’s not forget nutrition! What we fuel our body with matters, and Gisele knows firsthand what a difference our diet makes when it comes to our well-being. A loyal fan of the Food Fix by physician Mark Hyman, Gisele has helped spread the word about the power of nutrition:
“Food Fix shines a light on what is happening with our food system while sharing ways for readers to make a real change … Dr. Hyman’s book inspires us to set out on a path to improve our personal health and, at the same time, the health of our planet.”
Hyman’s famous “Pegan Diet” blends features of Paleo and vegan lifestyles and is guided by the principle that what’s “good for the environment will also be good for you.” Some highlights? Eating mostly whole plants, incorporating nuts and seeds, steering clear of pesticides, hormones, and various additives, and going for “regeneratively raised animal products whenever possible.”
Given that alcohol throws a wrench in the way our body absorbs nutrients, disrupts the gut microbiota, and interferes with metabolism, a healthy diet is key for a successful alcohol journey. The right foods can make all the difference!
Tip: Make some small changes in your diet by adding colorful fruits and veggies to replenish vitamin and mineral stores. When it comes to your meals, go for whole grains, lean proteins, and healthy fats (salmon and avocados are great sources)!
Gisele frequently shares her love of nature with her social media followers:
“Mother Nature is our greatest teacher … She shows us that everything is interconnected and interdependent. Her power comes from her diversity and it depends on it for its survival.”
To boost her health even more while tapping into the healing powers of nature, Gisele opts for natural remedies over pharmaceuticals whenever possible. Here are some of her specialties:
What do these natural remedies have to do with the alcohol journey? Plenty. For one thing, certain herbal supplements — such as milk thistle or apple cider vinegar — have been shown to reduce cravings and help our body heal from alcohol misuse. (Check out “Natural Herbs and Foods to Cleanse Your System from Alcohol” to learn more.)
Even more importantly, leaning into natural cures helps us shift into a healthier mindset that steers us away from dependence on substances such as alcohol. It’s a hands-on mindfulness practice that lets us connect with the power of the natural world by getting “back to basics” and feeling the freedom that self-reliance brings.
Tip: Experiment with aromatherapy to see how essential oils can give your alcohol journey an extra boost. For example, lavender or chamomile have been shown to reduce anxiety, depression, and stress, making them a great alternative to that glass of cabernet at night.
And speaking of changing mindsets, shifting the way we see alcohol is ultimately the most important piece of the puzzle when it comes to leaving it behind. Gisele was able to look at her drinking patterns objectively, coming to the conclusion that it simply wasn’t conducive to becoming the best version of herself. As she told People,
“It's socially accepted to have a glass of wine. And people even say, ‘Oh, it's healthy for you.’ Well, it is not healthy for me. If you want to ask of your body what I ask of my body, which is a lot, I can't be having all these things (alcohol, caffeine) because they add up.”
Instead, she continues to rely on the healthy coping strategies and tools she’s gathered over the years, effectively replacing the dependence on booze with a better obsession — health. As she explains, “I get to have all these incredible tools that I can use to support me feeling like my best self. And that’s how I see it … You get addicted to it, in a good way.”
Tip: Challenge any cognitive distortions you might hold about booze (for example, thinking that you need alcohol to socialize) and replace them with views that are more in line with your goals. At the same time, continue adding meaningful activities to your booze-free life. Check out “Alternatives To Drinking Alcohol: Exploring Life Beyond Booze” for inspiration!
Feeling inspired by Gisele? Here are some tips on how to start drinking less — or quit altogether!
Track your patterns. First, take stock of the situation: how much are you drinking? Do you ever end up drinking more than you planned? This isn’t about judgment — we’re just getting the lay of the land.
Set your goals. Decide how much you want to reduce your drinking (or if you want to quit altogether). Write down your goals somewhere visible and tell an accountability buddy to make the commitment stick. You can also try out SMART goals for a more structured approach!
Find your people. With the sober curious movement in full swing, there are plenty of potential supports out there. Find friends and family members who have ditched booze themselves and are in support of your choices. And don’t forget the digital world! These days it’s easier than ever to connect with others who are living a similar lifestyle and have been where you are. Check out the Reframe Forum today!
Need more motivation? Check out “Alcohol-Free Living: 8 Tips To Help You Stay Sober.” And remember, Reframe is here to help you every step of the way!
As we’ve learned from Gisele, it’s never too late to ditch booze and develop healthier coping mechanisms. The trick is to start small, and before we know it, we’re living a happier, healthier lifestyle!
Back in 1994, a 14-year-old girl in Brazil went into a shopping mall. The rest, as they say, is (fashion) history. That girl was none other than Gisele Bündchen — Brazilian fashion model who was discovered by an Elite Model Management scout while at the mall. She has since become a household name and is one of the highest-paid models of all time.
Discovery remained a running theme throughout the supermodel’s life. And it’s not always been about fashion. Her latest discovery? A life without drinking. Ready to dig into the details and maybe get inspired to do the same? Let’s dive in!
If you were around in the ‘90s, chances are you remember Gisele as one of the legendary Victoria’s Secret “angels” sporting luxurious white wings. But there’s a lot more to Gisele! Here’s a brief tour of her life path that eventually led to her ditching alcohol:
As we can see, even supermodels are not free from anxiety! It’s something that many of us struggle with. According to the Mental Health Foundation, over a third of us tend to feel anxious or depressed about our bodies. Unfortunately, many turn to alcohol as a way to numb these feelings.
And if back problems are common in the modeling world, substance use is sometimes part of the fallout. One study found that 35% of fashion models who were surveyed reported drinking on a regular basis, compared to 12% of the controls.
Drawn more and more to the healing power of nature and away from artificial “fixes” to life’s problems, Gisele has continued to revamp her life over the past few years. One of the main changes she made? In 2022, the supermodel said goodbye to alcohol for good.
Although Gisele was no stranger to boozy galas and backstage drinks, tuning in to her body made her hear the message loud and clear: alcohol was taking more than it was giving. For more info, check out “10 Benefits of an Alcohol-Free Lifestyle.” For now, let’s take a closer look at how her life changed as a result of kicking booze (in Jimmy Choo stilettos!).
While many of us fall into the pattern of reaching for a glass of cabernet as a nightcap, alcohol actually sabotages our sleep. While booze does, indeed, send us off into dreamland (sometimes right on our friend’s living room couch), the sleep we end up getting isn’t restorative: more often than not, we’re in for a rocky ride and a rude awakening.
For one thing, alcohol throws a wrench in our natural sleep cycle, robbing us of the most restorative REM stage. Moreover, in an effort to counterbalance alcohol’s depressant effects, our brain releases excitatory chemicals that make the second half of the night restless and fragmented.
And we certainly don’t end up looking like a supermodel when we wake up: instead we feel groggy, dehydrated, and unrefreshed, even if we spent more hours than usual under the covers (or on top of them, thanks to alcohol-related night sweats).
Quality sleep, in turn, is key to keeping this vehicle running through nightly tune-ups. Gisele experienced this transformation firsthand. As she told Elle,
“When I’m not drinking, I’m sleeping much better. You have to be loving to yourself. You ask a lot of your body, you’ve got to do a reset. You have got to take care of this only vehicle you got, right?”
And that was just the beginning! Leaving alcohol behind comes with many additional perks.
Ever tried to calculate a tip while tipsy or help the kids with math homework while nursing a hangover? Alcohol doesn’t just sabotage our nights — our daytime brainpower takes a hit too. As a depressant, booze slows down activity in the prefrontal cortex — the higher-order thinking part of the brain. It also tampers with the hippocampus — the brain’s memory center. The result? We wake up the next day having no idea who got married and who didn’t on that Love Is Blind finale we watched. Worse still, we might be missing entire chunks of the night altogether.
And it doesn’t end there. Science shows that the dehydration, inflammation, and sleep disruption caused by alcohol can lead to brain fog — a fuzzy fatigue that makes it difficult to think clearly, solve problems, and follow conversations.
Gisele is no stranger to alcohol-induced brain fog. Now, she revels in the clarity and sharpness that a booze-free life has brought. As she told People, “I became more clear … I felt a bit more foggy before. Now I'm very sharp and very present and I notice things that I didn't notice before.”
These cognitive improvements, in turn, are within reach for all of us. When we leave alcohol behind, our brain has a chance to recover — and if our kids need help with their math homework, our odds of solving those equations become far more likely.
While we might think that a round of cocktails makes us more social or a glass of pinot is the key to relaxing at night, these “benefits” are largely an illusion. The “sociable” feeling is really disinhibition that’s far more likely to lead to embarrassing phone calls, hasty comments, and next-day regrets. And while “mommy wine culture” might have us believe that “Mama needs her wine,” science shows that ditching the drink bodes better for our parenting skills — and Gisele is living proof of that.
In a Vanity Fair interview, Gisele explained that quitting drinking improved her relationships across the board:
“When you feel good, you’re a better mom, you’re a better friend, you’re calmer, you’re more patient, you’re more loving, you’re more grounded. So you can’t feel guilty about prioritizing yourself. Because that’s loving you and loving the people you love the most, which are going to be impacted by how well you are. Because if you’re sick, everyone hurts.”
Want to learn more about alcohol’s effects on our mood and mental health? Check out “Understanding How Alcohol Affects Mood Stability” and “The Positive Impacts of Sobriety on Mental Health: Reduced Anxiety, Depression, and Improved Emotional Well-Being.”
Now, the million-dollar question: how did she do it? The truth is, Gisele had a bit of a leg up when it came to quitting drinking (and not just because she’s taller than most). She’d been developing several key habits that made saying goodbye to alcohol the natural next step in her journey to better health. The great news? These are habits we can all start building today!
Over the last 10 years or so, Gisele has made self-care a priority. Here’s how she describes it:
“Sometimes, we can get so disconnected from our bodies because we are running away from ourselves, so we just keep adding more things for us to do … Give me anything to eat, give me anything to drink. You’re just in this mode. I feel like whenever you can bring yourself back into feeling your body and just being present, it’s great.”
Coming “back to her body” was a gradual process. Gisele started incorporating herbal supplements, tweaking her diet, and dipping her toes into meditation and breath work (more on that later!).
The result, she says, was nothing short of miraculous:
“My life changed completely. It was like a rebirth … It was a process though. We’re habitual beings. We want to do the same things because it just feels comfortable. So I had to replace all those habits that were killing me for habits that were giving me a new life. Instead of waking up with two cigarettes and a mocha frappuccino with whipped cream, I would wake up and go for a jog and come back and do an hour of breath work and yoga. Everything changed.”
One running theme here is building awareness of our body, mind, and external environment. It’s all about mindfulness — the ability to observe the world inside and outside of ourselves without judgment to see where changes might serve us well. This mindful awareness, in turn, is the first step to leaving alcohol behind: by helping us see that booze is taking more from us without following through on the empty promises, it helps us set the foundation for change.
Tip: Start building awareness of your daily habits and keep a journal to track your findings. Track your alcohol intake, as well as your stress levels, mood, and any other patterns that show up. Remember — this isn’t about judgment! We’re just gathering information to see where changes might make our lives easier and more joyful. Check out “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety” for inspiration! Also take a look at the benefits of habit stacking.
Gisele has been a daily meditator for decades, starting in her twenties. These days she’s still going strong — the supermodel has even helped start a meditation program in her children’s school.
Meditation has also helped Gisele through some tough times. Here’s what she told People:
“It's like taking a step back and observing it like a movie, the situation happening … And even though you feel the emotions, you're not attached to them. It's not attaching to the emotions, it's observing them. And when you observe them, you can take this little step of separation. It can allow you to take a breath and come in from a place where it's not reactive, but it's more proactive. You're like, okay, let me assess.”
And when it comes to leaving alcohol behind, meditation is as close to a superpower as we can get. It’s all about getting out of “default mode network” where rumination rules and habitual, self-referential thinking thrives. Meditation is also a science-backed way to boost neuroplasticity — the brain’s ability to rewire itself — which is key to changing our behavioral patterns around alcohol and our relationship with it. (Check out “How Can Meditation Help Me Overcome Alcohol Misuse?” to learn more.)
Tip: Get a meditation practice going. Whichever method you choose — whether it’s traditional sitting meditation, sound healing, visualization, or walking meditation — commit to doing it for at least 10 minutes every day, then gradually increase the time.
It’ll come as no surprise that Gisele is no stranger to exercise. She kicks off every day with a 5 a.m. workout following her meditation routine. And it’s not just to keep her modelesque proportions. With her “body is a temple” mantra, Gisele’s daily workout is all about celebrating strength and vitality that comes with taking care of herself. As she says in another People interview:
“I’m just so grateful I have this body, I truly am. Now I’ve learned — because I wasn’t so good in my 20s or my teens — I realized my body is my temple and I really want to enjoy it. So for me, moving my body is huge.”
Even being pregnant didn’t stop her! As Gisele told Vogue in 2010,
“I did kung fu up until two weeks before Benjamin was born, and yoga three days a week. I think a lot of people get pregnant and decide they can turn into garbage disposals. I was mindful about what I ate, and I gained only 30 pounds.”
And while everyone’s body is different (both during pregnancy and at other stages of life), it’s good to keep up a healthy level of activity.
Regular exercise is also a game changer in the alcohol journey. Science shows that exercise helps us coast through cravings while boosting physical resilience, lowering stress, and increasing endorphin levels.
Tip: Incorporate movement into your day. If a long workout feels overwhelming, break it up into 10-minute chunks throughout the day. Do something that feels fun — whether it’s running, dancing to ABBA in the living room, or throwing some double jabs to a YouTube kickboxing video, anything that gets you moving and breaking a sweat “counts.”
And let’s not forget nutrition! What we fuel our body with matters, and Gisele knows firsthand what a difference our diet makes when it comes to our well-being. A loyal fan of the Food Fix by physician Mark Hyman, Gisele has helped spread the word about the power of nutrition:
“Food Fix shines a light on what is happening with our food system while sharing ways for readers to make a real change … Dr. Hyman’s book inspires us to set out on a path to improve our personal health and, at the same time, the health of our planet.”
Hyman’s famous “Pegan Diet” blends features of Paleo and vegan lifestyles and is guided by the principle that what’s “good for the environment will also be good for you.” Some highlights? Eating mostly whole plants, incorporating nuts and seeds, steering clear of pesticides, hormones, and various additives, and going for “regeneratively raised animal products whenever possible.”
Given that alcohol throws a wrench in the way our body absorbs nutrients, disrupts the gut microbiota, and interferes with metabolism, a healthy diet is key for a successful alcohol journey. The right foods can make all the difference!
Tip: Make some small changes in your diet by adding colorful fruits and veggies to replenish vitamin and mineral stores. When it comes to your meals, go for whole grains, lean proteins, and healthy fats (salmon and avocados are great sources)!
Gisele frequently shares her love of nature with her social media followers:
“Mother Nature is our greatest teacher … She shows us that everything is interconnected and interdependent. Her power comes from her diversity and it depends on it for its survival.”
To boost her health even more while tapping into the healing powers of nature, Gisele opts for natural remedies over pharmaceuticals whenever possible. Here are some of her specialties:
What do these natural remedies have to do with the alcohol journey? Plenty. For one thing, certain herbal supplements — such as milk thistle or apple cider vinegar — have been shown to reduce cravings and help our body heal from alcohol misuse. (Check out “Natural Herbs and Foods to Cleanse Your System from Alcohol” to learn more.)
Even more importantly, leaning into natural cures helps us shift into a healthier mindset that steers us away from dependence on substances such as alcohol. It’s a hands-on mindfulness practice that lets us connect with the power of the natural world by getting “back to basics” and feeling the freedom that self-reliance brings.
Tip: Experiment with aromatherapy to see how essential oils can give your alcohol journey an extra boost. For example, lavender or chamomile have been shown to reduce anxiety, depression, and stress, making them a great alternative to that glass of cabernet at night.
And speaking of changing mindsets, shifting the way we see alcohol is ultimately the most important piece of the puzzle when it comes to leaving it behind. Gisele was able to look at her drinking patterns objectively, coming to the conclusion that it simply wasn’t conducive to becoming the best version of herself. As she told People,
“It's socially accepted to have a glass of wine. And people even say, ‘Oh, it's healthy for you.’ Well, it is not healthy for me. If you want to ask of your body what I ask of my body, which is a lot, I can't be having all these things (alcohol, caffeine) because they add up.”
Instead, she continues to rely on the healthy coping strategies and tools she’s gathered over the years, effectively replacing the dependence on booze with a better obsession — health. As she explains, “I get to have all these incredible tools that I can use to support me feeling like my best self. And that’s how I see it … You get addicted to it, in a good way.”
Tip: Challenge any cognitive distortions you might hold about booze (for example, thinking that you need alcohol to socialize) and replace them with views that are more in line with your goals. At the same time, continue adding meaningful activities to your booze-free life. Check out “Alternatives To Drinking Alcohol: Exploring Life Beyond Booze” for inspiration!
Feeling inspired by Gisele? Here are some tips on how to start drinking less — or quit altogether!
Track your patterns. First, take stock of the situation: how much are you drinking? Do you ever end up drinking more than you planned? This isn’t about judgment — we’re just getting the lay of the land.
Set your goals. Decide how much you want to reduce your drinking (or if you want to quit altogether). Write down your goals somewhere visible and tell an accountability buddy to make the commitment stick. You can also try out SMART goals for a more structured approach!
Find your people. With the sober curious movement in full swing, there are plenty of potential supports out there. Find friends and family members who have ditched booze themselves and are in support of your choices. And don’t forget the digital world! These days it’s easier than ever to connect with others who are living a similar lifestyle and have been where you are. Check out the Reframe Forum today!
Need more motivation? Check out “Alcohol-Free Living: 8 Tips To Help You Stay Sober.” And remember, Reframe is here to help you every step of the way!
As we’ve learned from Gisele, it’s never too late to ditch booze and develop healthier coping mechanisms. The trick is to start small, and before we know it, we’re living a happier, healthier lifestyle!
