We won’t get drunk without drinking alcohol, but we can still be a victim of its harmful effects. Check out our latest blog for more info on alcohol’s secondhand effects.
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 waking up refreshed on a Sunday morning, the sun gently streaming through your window, ready to take on the day. But then, as you step outside, you’re greeted by the aftermath of someone else’s Saturday night — loud conversations from the night before still ringing in your ears, the scent of spilled beer lingering in the air, and an overall sense of unease. You may not have had a drop to drink, but you’re still feeling the consequences.
This is the often overlooked reality of “secondhand drinking.” Other people’s choices can ripple through our lives in subtle yet profound ways. Let’s explore further how alcohol affects not only the person holding the glass but everyone around them as well — sometimes in ways that leave lasting impressions (and not in a good way).
Yes. Secondhand drinking is a thing. But not in the way we might think. We don’t get intoxicated if we don’t drink alcohol, even if those around us do. Instead, secondhand drinking refers to the negative consequences we may experience due to others’ drinking behaviors.
Let’s say you don’t drink regularly but your partner does. They stay out all night to party; they prioritize spending on drinks; and they’re not in the best mood the next day. So, even though you may not have had anything to drink, alcohol can still take a toll. Let’s take a closer look at the secondhand effects of drinking.
The alcohol habits of those around us can affect us significantly.
Drinking can promote other negative habits due to effects on our brain and body. Physically, we won’t feel great, and mentally we can feel more out of control, which impacts our motivation, confidence, and stress response.
Research shows that those who drink regularly are more likely to engage in other unhealthy habits. But their negative habits don’t affect affect just us. As author Jim Rohn said, “You’re the average of the five people you spend the most time with.” If those around us are engaging in negative habits, we’re more likely to do so as well.
Alcohol affects areas of our brain that control our thoughts and emotions. When alcohol is involved, it can bring out the worst in us, leading to behaviors we might not engage in otherwise. This includes increased irritability, aggression, or saying things we don’t mean, all of which can hurt our relationships. A study found that in the U.S., an estimated 53 million adults in the last 12 months experienced harm from secondhand drinking, including harassment, ruined property, physical aggression, accidents, and financial or family problems.
Their lowering of inhibitions can lead us to poor decisions, risky behavior, and strained connections that leave lasting scars on our relationships.
Drinking can strain relationships in many different ways. We may not see eye to eye with the other person’s drinking habits; alcohol can take priority over the relationship; and communication can suffer.
Relationships take time and effort, which alcohol can rob us of. Alcohol temporarily releases dopamine and serotonin, two “feel-good” hormones, which have us coming back for more. Before long, it can take control. When alcohol is in the driver’s seat, our judgment can be clouded, and we may choose drinking over maintaining meaningful relationships.
So, alcohol not only affects those drinking by straining relationships with others, but it can also make those on the receiving end feel hurt and isolated.
Alcohol impacts our thinking and movement, increasing the chance of risky behaviors and accidents. But alcohol-related accidents don’t just affect the individual who is doing the drinking. According to the National Highway Traffic Safety Administration, more than 11,000 lives are lost in the U.S. each year to drunk-driving accidents. Many of them involve victims who didn’t drink at all.
Even if the accident involves only the person drinking, it still impacts those around them. Have you ever lost a loved one and felt the deep void their loss created in your life? The same goes for alcohol-related accidents. Our actions affect those around us, even if we don’t mean for them to.
Alcohol can lead to financial fallout because drinking can directly impact our finances. The costs include the direct expense of buying alcohol and the indirect costs of transportation, post-drinking “drunchies,” employment, and more.
When finances suffer, our loved ones may need to pick up the slack. For example, we might not be able to pay the rent or the mortgage. If we were let go from work or needed to borrow money, we may increase the financial strain on our loved ones. All of these scenarios can cause financial problems for those around us, even if they’re not the ones drinking.
As we can see, alcohol is detrimental to the well-being of those who drink, but its effects are so widespread that even those around them can suffer. Let’s prevent hurting ourselves or others by making more positive life choices!
Whether we mean to or not, our actions affect others. Being more intentional with our actions is beneficial to our own well-being and that of others. There are many ways we can take better care of ourselves and nurture our relationships at the same time.
Just like negative drinking behaviors cause harm to those around us, healthy behaviors can have a positive impact. By implementing these practices, we can take care of ourselves and our loved ones.
While drinking may seem like a personal choice, its effects often reach much further than we realize. The secondhand harm — whether physical, emotional, or financial — can deeply impact the lives of those around us. Understanding these collateral consequences is crucial in helping us make more mindful decisions about our drinking to foster healthier environments, not only for ourselves but our loved ones. Let’s raise a toast to making more intentional choices that keep the good times going for everyone!
Imagine waking up refreshed on a Sunday morning, the sun gently streaming through your window, ready to take on the day. But then, as you step outside, you’re greeted by the aftermath of someone else’s Saturday night — loud conversations from the night before still ringing in your ears, the scent of spilled beer lingering in the air, and an overall sense of unease. You may not have had a drop to drink, but you’re still feeling the consequences.
This is the often overlooked reality of “secondhand drinking.” Other people’s choices can ripple through our lives in subtle yet profound ways. Let’s explore further how alcohol affects not only the person holding the glass but everyone around them as well — sometimes in ways that leave lasting impressions (and not in a good way).
Yes. Secondhand drinking is a thing. But not in the way we might think. We don’t get intoxicated if we don’t drink alcohol, even if those around us do. Instead, secondhand drinking refers to the negative consequences we may experience due to others’ drinking behaviors.
Let’s say you don’t drink regularly but your partner does. They stay out all night to party; they prioritize spending on drinks; and they’re not in the best mood the next day. So, even though you may not have had anything to drink, alcohol can still take a toll. Let’s take a closer look at the secondhand effects of drinking.
The alcohol habits of those around us can affect us significantly.
Drinking can promote other negative habits due to effects on our brain and body. Physically, we won’t feel great, and mentally we can feel more out of control, which impacts our motivation, confidence, and stress response.
Research shows that those who drink regularly are more likely to engage in other unhealthy habits. But their negative habits don’t affect affect just us. As author Jim Rohn said, “You’re the average of the five people you spend the most time with.” If those around us are engaging in negative habits, we’re more likely to do so as well.
Alcohol affects areas of our brain that control our thoughts and emotions. When alcohol is involved, it can bring out the worst in us, leading to behaviors we might not engage in otherwise. This includes increased irritability, aggression, or saying things we don’t mean, all of which can hurt our relationships. A study found that in the U.S., an estimated 53 million adults in the last 12 months experienced harm from secondhand drinking, including harassment, ruined property, physical aggression, accidents, and financial or family problems.
Their lowering of inhibitions can lead us to poor decisions, risky behavior, and strained connections that leave lasting scars on our relationships.
Drinking can strain relationships in many different ways. We may not see eye to eye with the other person’s drinking habits; alcohol can take priority over the relationship; and communication can suffer.
Relationships take time and effort, which alcohol can rob us of. Alcohol temporarily releases dopamine and serotonin, two “feel-good” hormones, which have us coming back for more. Before long, it can take control. When alcohol is in the driver’s seat, our judgment can be clouded, and we may choose drinking over maintaining meaningful relationships.
So, alcohol not only affects those drinking by straining relationships with others, but it can also make those on the receiving end feel hurt and isolated.
Alcohol impacts our thinking and movement, increasing the chance of risky behaviors and accidents. But alcohol-related accidents don’t just affect the individual who is doing the drinking. According to the National Highway Traffic Safety Administration, more than 11,000 lives are lost in the U.S. each year to drunk-driving accidents. Many of them involve victims who didn’t drink at all.
Even if the accident involves only the person drinking, it still impacts those around them. Have you ever lost a loved one and felt the deep void their loss created in your life? The same goes for alcohol-related accidents. Our actions affect those around us, even if we don’t mean for them to.
Alcohol can lead to financial fallout because drinking can directly impact our finances. The costs include the direct expense of buying alcohol and the indirect costs of transportation, post-drinking “drunchies,” employment, and more.
When finances suffer, our loved ones may need to pick up the slack. For example, we might not be able to pay the rent or the mortgage. If we were let go from work or needed to borrow money, we may increase the financial strain on our loved ones. All of these scenarios can cause financial problems for those around us, even if they’re not the ones drinking.
As we can see, alcohol is detrimental to the well-being of those who drink, but its effects are so widespread that even those around them can suffer. Let’s prevent hurting ourselves or others by making more positive life choices!
Whether we mean to or not, our actions affect others. Being more intentional with our actions is beneficial to our own well-being and that of others. There are many ways we can take better care of ourselves and nurture our relationships at the same time.
Just like negative drinking behaviors cause harm to those around us, healthy behaviors can have a positive impact. By implementing these practices, we can take care of ourselves and our loved ones.
While drinking may seem like a personal choice, its effects often reach much further than we realize. The secondhand harm — whether physical, emotional, or financial — can deeply impact the lives of those around us. Understanding these collateral consequences is crucial in helping us make more mindful decisions about our drinking to foster healthier environments, not only for ourselves but our loved ones. Let’s raise a toast to making more intentional choices that keep the good times going for everyone!
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!
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!
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.
Curious about the benefits of reducing alcohol consumption? There are plenty of reasons to drink less — and unlocking your full potential may just depend on it!
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!
Many of us start out with big goals and dreams of unlocking our full potential and testing the limits of what’s possible. And inspiring voices around us encourage us to do so. For example, poet Ben Okri writes,
“Our time here is magic! It’s the only space you have to realize whatever it is that is beautiful, whatever is true, whatever is great, whatever is potential, whatever is rare, whatever is unique, in. It’s the only space.”
However, that’s sometimes easier said than done. Our dreams have a way of getting put on the back burner, and we might find ourselves feeling as if we can never quite catch up, let alone have extra time to explore the range of our possibilities. There are always deadlines to meet, lunches to pack, bills to pay, dishes to clean — and before we know it, it’s the next day, and we have to do it all over again. And so we wait, hoping that one day we’ll finally have enough time, energy, and resources to unlock that “highest potential.”
But what if the trick behind unlocking your full potential was as simple as cutting back on your nightly wine habit? Let’s dive into the science behind alcohol’s impact on the brain and explore why drinking less might just be the key to unlocking your full potential.
If you’re looking for reasons to abstain from alcohol, we’ve got you! It’s no secret that alcohol isn’t great for us — in fact, the World Health Organization, or WHO, maintains no amount is considered safe for our health. But let’s look on the bright side of things: the benefits of reducing alcohol consumption. What happens when we drink less? Get ready for some great news ahead!
“A typical neuron makes about ten thousand connections to neighboring neurons. Given the billions of neurons, this means there are as many connections in a single cubic centimeter of brain tissue as there are stars in the Milky Way galaxy.” — David Eagleman
Did you know that alcohol can shrink your brain? And that’s not all! Here’s an overview of how alcohol affects the brain — and how reducing the amount we drink can boost our brainpower.
Want to learn more? Check out “How Alcohol Affects the Brain: A Look Into the Science.”
One of the best benefits of drinking less alcohol, increased brainpower is a key aspect of unlocking our full potential. Here’s why:
Improving our brainpower brings us one step closer to achieving our full potential, but there are so many more benefits of drinking less!
“Take care of your body. It’s the only place you have to live.” — Jim Rohn
It’s not just our brain that benefits from drinking less — the rest of our body does too. Just about every system in the body feels alcohol’s negative effects — and the positive effects that happen when we drink less! For an in-depth look, check out “How Does Alcohol Affect Your Health?” For now, here’s the gist:
These changes are just the tip of the iceberg when it comes to the perks we can look forward to when we start drinking less. It’s enough motivation all on its own — and the great news is that we start feeling the benefits within weeks of lowering our intake. Get ready to feel your best!
It’s obvious that being in good physical shape comes with plenty of benefits, but how does it help us fulfill our full potential? Let’s take a closer look:
Our body works hard for us every day, and it will thank us for the reduction in booze. It’s a great way to say thank you to your body and get closer to unlocking your full potential!
“When our emotional health is in a bad state, so is our level of self-esteem. We have to slow down and deal with what is troubling us, so that we can enjoy the simple joy of being happy and at peace with ourselves.” ― Jess C. Scott
Just as our physical health takes a hit when alcohol becomes a frequent presence, our emotional health suffers too. As we already know, alcohol throws a wrench in the delicate balance of neurotransmitters in our brain. While this imbalance saps our brainpower, it also tanks our mood! Here’s how the situation improves when we drink less:
Our moods get more even. Without alcohol rocking the boat by disrupting the balance of our neurotransmitters, triggering the stress response, and activating the amygdala (the brain’s emotional center), the emotional seas get calmer.
Depression lifts. Remember how we said alcohol messes with our sleep? Science shows those sleep disturbances are also linked to depression. Besides, as a depressant, alcohol can lead to a low mood all on its own. When we drink less, things start looking up! Studies show that symptoms of depression tend to lift within weeks of leaving alcohol behind.
Want to dig deeper? Check out “Understanding How Alcohol Affects Mood Stability
Here’s how emotional stability helps us reach our full potential:
These positive changes in mood don’t only affect us physically, but they help us achieve a healthy social and professional life as well!
“Don’t be satisfied with stories, how things have gone with others. Unfold your own myth.” ― Rumi
We all hear about writers, artists, and musicians who were also big drinkers. Ernest Hemingway claimed he drank “to make other people more interesting,” but if we look carefully, it becomes obvious that the creative accomplishments happened in spite of — not because of — the booze.
Sadly, alcohol cut short many talented lives — F. Scott Fitzgerald, Edgar Allen Poe, Truman Capote, to name few. And those who eventually sought treatment emerged more creative and productive than ever. John Cheever, for one, came out of rehab saying “twenty pounds lighter and howling with pleasure.”
Why is creativity important to unlocking our full potential? Here are a few reasons:
With the combination of our improved brainpower and enhanced creativity, we’re setting ourselves up for success both in and out of the workplace!
“There is no happiness like that of being loved by your fellow creatures, and feeling that your presence is an addition to their comfort.” ― Charlotte Brontë
Alcohol is often seen as “social glue,” but in reality it’s anything but. Science says that alcohol doesn’t foster authentic social interactions. The illusion of camaraderie is superficial and quickly fades, often giving way to teary confessionals or inexplicable irritations. Here’s why drinking less is the key to unlocking our full “friendship potential”:
Want some tips on rebuilding your social life in sobriety? Check out “Reconstructing Your Social Life and Developing Healthy Habits After Going Alcohol-Free” for some advice!
Having a healthy social life goes hand-in-hand with the other aspects of health we mentioned, and is equally as affected when we cut out the booze!
So now that we know how drinking less can transform our life, how do we go about it? Here are some tips to start with:
And remember, Reframe is here to support you, cheer you on, and connect you to a thriving community of like-minded people who are eager to share their own stories and advice!
In the end, unlocking our full potential is in our hands. In the words of writer Anne Lamott,
“There is almost nothing outside of you that will help in any kind of lasting way, unless you’re waiting for an organ. You can’t buy, achieve or date serenity and peace of mind … it’s an inside job.”
Let’s remember that this inner peace is exactly what we need to let our true self emerge. And no external factor — let alone alcohol, which often ends up derailing us from our life path — can help us achieve it. If we give our potential room to grow and thrive, there’s no limit to what we can achieve!
Many of us start out with big goals and dreams of unlocking our full potential and testing the limits of what’s possible. And inspiring voices around us encourage us to do so. For example, poet Ben Okri writes,
“Our time here is magic! It’s the only space you have to realize whatever it is that is beautiful, whatever is true, whatever is great, whatever is potential, whatever is rare, whatever is unique, in. It’s the only space.”
However, that’s sometimes easier said than done. Our dreams have a way of getting put on the back burner, and we might find ourselves feeling as if we can never quite catch up, let alone have extra time to explore the range of our possibilities. There are always deadlines to meet, lunches to pack, bills to pay, dishes to clean — and before we know it, it’s the next day, and we have to do it all over again. And so we wait, hoping that one day we’ll finally have enough time, energy, and resources to unlock that “highest potential.”
But what if the trick behind unlocking your full potential was as simple as cutting back on your nightly wine habit? Let’s dive into the science behind alcohol’s impact on the brain and explore why drinking less might just be the key to unlocking your full potential.
If you’re looking for reasons to abstain from alcohol, we’ve got you! It’s no secret that alcohol isn’t great for us — in fact, the World Health Organization, or WHO, maintains no amount is considered safe for our health. But let’s look on the bright side of things: the benefits of reducing alcohol consumption. What happens when we drink less? Get ready for some great news ahead!
“A typical neuron makes about ten thousand connections to neighboring neurons. Given the billions of neurons, this means there are as many connections in a single cubic centimeter of brain tissue as there are stars in the Milky Way galaxy.” — David Eagleman
Did you know that alcohol can shrink your brain? And that’s not all! Here’s an overview of how alcohol affects the brain — and how reducing the amount we drink can boost our brainpower.
Want to learn more? Check out “How Alcohol Affects the Brain: A Look Into the Science.”
One of the best benefits of drinking less alcohol, increased brainpower is a key aspect of unlocking our full potential. Here’s why:
Improving our brainpower brings us one step closer to achieving our full potential, but there are so many more benefits of drinking less!
“Take care of your body. It’s the only place you have to live.” — Jim Rohn
It’s not just our brain that benefits from drinking less — the rest of our body does too. Just about every system in the body feels alcohol’s negative effects — and the positive effects that happen when we drink less! For an in-depth look, check out “How Does Alcohol Affect Your Health?” For now, here’s the gist:
These changes are just the tip of the iceberg when it comes to the perks we can look forward to when we start drinking less. It’s enough motivation all on its own — and the great news is that we start feeling the benefits within weeks of lowering our intake. Get ready to feel your best!
It’s obvious that being in good physical shape comes with plenty of benefits, but how does it help us fulfill our full potential? Let’s take a closer look:
Our body works hard for us every day, and it will thank us for the reduction in booze. It’s a great way to say thank you to your body and get closer to unlocking your full potential!
“When our emotional health is in a bad state, so is our level of self-esteem. We have to slow down and deal with what is troubling us, so that we can enjoy the simple joy of being happy and at peace with ourselves.” ― Jess C. Scott
Just as our physical health takes a hit when alcohol becomes a frequent presence, our emotional health suffers too. As we already know, alcohol throws a wrench in the delicate balance of neurotransmitters in our brain. While this imbalance saps our brainpower, it also tanks our mood! Here’s how the situation improves when we drink less:
Our moods get more even. Without alcohol rocking the boat by disrupting the balance of our neurotransmitters, triggering the stress response, and activating the amygdala (the brain’s emotional center), the emotional seas get calmer.
Depression lifts. Remember how we said alcohol messes with our sleep? Science shows those sleep disturbances are also linked to depression. Besides, as a depressant, alcohol can lead to a low mood all on its own. When we drink less, things start looking up! Studies show that symptoms of depression tend to lift within weeks of leaving alcohol behind.
Want to dig deeper? Check out “Understanding How Alcohol Affects Mood Stability
Here’s how emotional stability helps us reach our full potential:
These positive changes in mood don’t only affect us physically, but they help us achieve a healthy social and professional life as well!
“Don’t be satisfied with stories, how things have gone with others. Unfold your own myth.” ― Rumi
We all hear about writers, artists, and musicians who were also big drinkers. Ernest Hemingway claimed he drank “to make other people more interesting,” but if we look carefully, it becomes obvious that the creative accomplishments happened in spite of — not because of — the booze.
Sadly, alcohol cut short many talented lives — F. Scott Fitzgerald, Edgar Allen Poe, Truman Capote, to name few. And those who eventually sought treatment emerged more creative and productive than ever. John Cheever, for one, came out of rehab saying “twenty pounds lighter and howling with pleasure.”
Why is creativity important to unlocking our full potential? Here are a few reasons:
With the combination of our improved brainpower and enhanced creativity, we’re setting ourselves up for success both in and out of the workplace!
“There is no happiness like that of being loved by your fellow creatures, and feeling that your presence is an addition to their comfort.” ― Charlotte Brontë
Alcohol is often seen as “social glue,” but in reality it’s anything but. Science says that alcohol doesn’t foster authentic social interactions. The illusion of camaraderie is superficial and quickly fades, often giving way to teary confessionals or inexplicable irritations. Here’s why drinking less is the key to unlocking our full “friendship potential”:
Want some tips on rebuilding your social life in sobriety? Check out “Reconstructing Your Social Life and Developing Healthy Habits After Going Alcohol-Free” for some advice!
Having a healthy social life goes hand-in-hand with the other aspects of health we mentioned, and is equally as affected when we cut out the booze!
So now that we know how drinking less can transform our life, how do we go about it? Here are some tips to start with:
And remember, Reframe is here to support you, cheer you on, and connect you to a thriving community of like-minded people who are eager to share their own stories and advice!
In the end, unlocking our full potential is in our hands. In the words of writer Anne Lamott,
“There is almost nothing outside of you that will help in any kind of lasting way, unless you’re waiting for an organ. You can’t buy, achieve or date serenity and peace of mind … it’s an inside job.”
Let’s remember that this inner peace is exactly what we need to let our true self emerge. And no external factor — let alone alcohol, which often ends up derailing us from our life path — can help us achieve it. If we give our potential room to grow and thrive, there’s no limit to what we can achieve!
Alcohol and productivity don’t mix. From slowing down our thinking to messing with sleep, drinking disrupts our pursuits. Discover the difference sobriety can make!
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!
There are plenty of “productivity hacks” out there. Most of them give us different ways to tweak our daily routine: waking up an hour earlier, making to-do lists, getting the least pleasant task out of the way first (a.k.a. “eat the frog” method).
But no “frog-eating” in the world is going to help us if we let habits that derail our productivity get in the way. One of the most common ones? You guessed it — alcohol. Let’s explore the relationship between alcohol and productivity and see some real-life examples of the difference in productivity levels before and after alcohol is in the picture.
How do we measure productivity? In the end, it’s all about our daily habits. As productivity expert Eric Thomas writes,
“Don’t think about what can happen in a month. Don’t think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be.”
In other words, we are productive when our daily activities align with our larger goals and intentions. Want to write a book? Start by writing a page every morning. Planning to sign up for a marathon? Start by jogging a mile in the neighborhood park, then gradually increase the distance.
However, alcohol can derail our personal and professional goals alike. Here’s why:
Now that we see why booze and productivity don’t mix, let’s look at some success stories to get inspired to drink less and be more productive.
Annie Grace, author of This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness, and Change Your Life, knows all about the productivity-sapping effects of alcohol firsthand. At 26, she was the picture of success. The youngest vice president at a marketing company, she joined the ranks of older executives and less than a decade later took charge of campaigns in 28 countries. Board meetings and conferences came with the territory, and alcohol was ever-present, with Grace feeling pressured to “hold her liquor” along with the older execs. Alcohol was seen as the fuel for creativity and a networking must.
However, after leaving booze behind, Grace saw that booze never actually delivered on its promises. The “creative juice” that powered the brainstorming meetings at the advertising agency where she began her career didn’t actually do the trick: she doesn’t recall a single one that actually gave rise to usable ideas. And while Grace herself stayed “functional” throughout the day and kept her eventual two-wine-bottles-a-day habit confined to evening hours, she now sees that her productivity suffered as a result.
She writes about the contrast between her drinking days and the clarity and energy that are now her “new normal”:
“I completely forgot how it felt to have tons of energy. Now I’m often surprised by how much I can get done, while still feeling motivated and happy. It is staggering to realize what we are capable of when we are mentally and physically strong.”
This newfound clarity and vigor directly translated into higher productivity in her professional and personal life. A prolific writer, motivational speaker, and business owner, Grace is a picture of productivity. Her daily writing output alone is impressive:
“When I am writing I can easily write 2,000 — 5,000 words a day. I’ve written 10,000 words in a single day before. But again, I will then have months of writing almost nothing.”
As for those nonwriting periods, they’re productive in a different way: Grace switches modes and becomes a voracious reader, devouring 60-75 books per year. And that’s on top of producing a podcast with more than 1.6 million downloads and running an online program that helps thousands follow in her footsteps.
Another “functional” drinker with a “two bottles a night” habit, Craig Beck struggled with booze and bought into the “lies” of alcohol for almost two decades. In his book Alcohol Lied to Me, he talks about his journey of leaving booze behind.
One of the crucial steps that led Beck to put down the bottle for good was realizing how much alcohol stole from his life without giving anything it promised in return. In addition to adding up to over $9,000 a year, it stole something even more precious: time. Beck writes that his nightly wine habit made him tired. Ready to hit the hay by 8 p.m., Beck would power through until a more “decent” adult bedtime — around 9 p.m. — and fall into another night of sleep that never left him feeling rested or refreshed, no matter how many hours he clocked in. He writes:
“Over ten years, I spent 9,100 hours knocked out and unconscious … That is time I will never get back. How many opportunities and experiences can you fit into nearly 10,000 hours?”
So, Beck finally called it quits. The result? A new level of success and productivity he could never imagine when alcohol was in the picture:
"Once I stopped drinking, I noticed an immediate improvement in my ability to focus and achieve my goals. My productivity at work soared, and I was accomplishing tasks in half the time it used to take me.”
Today, Beck is a bestselling author, motivational speaker, and coach. With over 50 published books under his belt, he takes his message about alcohol (a.k.a. “the evil clown” that pretends to entertain but is actually out to get you) around the world. His seminars, workshops, and speeches have a relatable and humorous touch.
As Catherine Gray writes in the first pages of The Unexpected Joy of Being Sober, she never intended to write a book. Had she been able to time travel and tell her former drinking self “who was desperately trying to hide her empty bottles, shaking hands and shattered soul,” she would have been horrified to hear the words “you’re going to write a book about this one day.”
And yet, years later, this is exactly what Gray did. Not only did she write a book about her experience — she wrote a bestseller and became more productive than ever before. She writes:
“Over ten years, I spent 9,100 hours knocked out and unconscious … That is time I will never get back. How many opportunities and experiences can you fit into nearly 10,000 hours?”
Gray attributes her increased productivity to better sleep, higher energy levels, and improved cognitive functions. As she explains, “Sobriety didn't just change my life; it changed my output at work. I was faster, sharper, and more creative than I had ever been while drinking.”
Lifestyle writer and founder of the online magazine The Numinous, Ruby Warrington is all about exploring our potential as humans and bridging the “mystical and the mainstream.” In her book, Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol, she discusses the subtleties of her relationship with alcohol and the cultural implications of drinking.
One of the most important aspects of Warrington’s work is that it applies to all of us — whether or not our drinking has progressed to the level of alcohol misuse. Warrington shares, “Removing alcohol from my daily routine freed up so much energy and time, it was like discovering an extra couple of hours in my day.”
Warrington found that even if our drinking isn’t directly interfering with our life or threatening our health in an obvious way, it’s still doing its share of damage, especially as far as our productivity is concerned. She describes it as returning to our natural state of peace and happiness:
“Peace and happiness which it could be said are not only the goal, but the baseline, default state of being that we naturally return to — once whatever led to anxiety, anger, or sadness stepping in has been resolved … Could it be that joy was there all along, like a balloon held underwater always trying to bob to the surface? Since alcohol is a known depressant, it makes sense that the immediate aftereffects of quitting drinking may include some buoyant skipping down of streets and eruptions of laughter. But once the initial bounce-back has passed, our newfound clarity will likely lead us to dig deeper into and address the root causes of our anxiety, anger, sadness, etc.”
In other words, leaving alcohol behind freed up some much-needed space, allowing Warrington to not only become more productive in her career, but also in her personal journey of spiritual and emotional wellness.
A former British Army paratrooper who served in Iraq, William Porter knows all about addiction. His struggles with alcohol and smoking led to a deep exploration of the physiological and psychological effects of drinking, culminating in his bestselling book Alcohol Explained.
He describes his own experience saying, “The mental bandwidth that alcohol occupied is astounding. Post-sobriety, the clarity and focus I gained felt like turning on a light in a room that had been dim for years.”
Porter’s enhanced mental clarity directly improved his ability to work effectively, handle complex tasks, and pursue new intellectual challenges.
All five of these stories have something in common: they all demonstrate a noticeable difference before and after alcohol. So, how can we tap into this, too?
Now that we’ve explored the productivity-boosting power of giving up booze and seen how others did it, let’s explore some ways we can apply this to our own lives!
One thing that all the stories we touched on have in common is that they began with a shift in mindset. Instead of using willpower, the five former drinkers shifted their mindset about alcohol in a way that allowed them to see through its illusions. The result? It simply became irrelevant, and avoiding it was the natural fallout.
Science says that having a specific goal boosts our chances of success. Set your productivity goals in different areas of life, including your career, family, social life, and personal pursuits. Then, make a daily plan for reaching them, one step at a time.
There’s no need to do everything all at once! Author of Atomic Habits James Clear suggests cultivating small-scale habits for large gains:
“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.”
So start small, and keep those habits growing! It can be as simple as waking up five minutes earlier than yesterday and making yourself a great cup of coffee to get the day started. Or, have one glass of wine instead of two (perhaps eventually quitting altogether) and go to bed five minutes earlier than yesterday. Before you know it, you may be in bed an hour earlier each night and wake up each morning with renewed energy and more productivity.
Research shows that curiosity changes our brain chemistry in ways that encourage innovation and creativity. And guess what that means? That’s right — we get more productive. In James Clear’s words, “When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” Enjoying our creative pursuits rather than focusing on the end goal makes it easier for us to achieve it!
Sharing your story with authors allows you to reach new levels of sober recovery and productivity by reflecting on how far you’ve come, building motivation to go further. Plus, you help others when you share your experience!
And remember, the Reframe community is a great place to share your journey and ask others for tips and feedback. We’re here to support you every step of the way!
If your goal today was to read an entire Reframe blog post, congratulations! Just by making an effort to quit or cut back on booze, you’re already on your first step to increasing productivity and achieving your goals. And by giving up booze and boosting productivity, who knows what you’ll have accomplished by this time next week, next month, or next year?
There are plenty of “productivity hacks” out there. Most of them give us different ways to tweak our daily routine: waking up an hour earlier, making to-do lists, getting the least pleasant task out of the way first (a.k.a. “eat the frog” method).
But no “frog-eating” in the world is going to help us if we let habits that derail our productivity get in the way. One of the most common ones? You guessed it — alcohol. Let’s explore the relationship between alcohol and productivity and see some real-life examples of the difference in productivity levels before and after alcohol is in the picture.
How do we measure productivity? In the end, it’s all about our daily habits. As productivity expert Eric Thomas writes,
“Don’t think about what can happen in a month. Don’t think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be.”
In other words, we are productive when our daily activities align with our larger goals and intentions. Want to write a book? Start by writing a page every morning. Planning to sign up for a marathon? Start by jogging a mile in the neighborhood park, then gradually increase the distance.
However, alcohol can derail our personal and professional goals alike. Here’s why:
Now that we see why booze and productivity don’t mix, let’s look at some success stories to get inspired to drink less and be more productive.
Annie Grace, author of This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness, and Change Your Life, knows all about the productivity-sapping effects of alcohol firsthand. At 26, she was the picture of success. The youngest vice president at a marketing company, she joined the ranks of older executives and less than a decade later took charge of campaigns in 28 countries. Board meetings and conferences came with the territory, and alcohol was ever-present, with Grace feeling pressured to “hold her liquor” along with the older execs. Alcohol was seen as the fuel for creativity and a networking must.
However, after leaving booze behind, Grace saw that booze never actually delivered on its promises. The “creative juice” that powered the brainstorming meetings at the advertising agency where she began her career didn’t actually do the trick: she doesn’t recall a single one that actually gave rise to usable ideas. And while Grace herself stayed “functional” throughout the day and kept her eventual two-wine-bottles-a-day habit confined to evening hours, she now sees that her productivity suffered as a result.
She writes about the contrast between her drinking days and the clarity and energy that are now her “new normal”:
“I completely forgot how it felt to have tons of energy. Now I’m often surprised by how much I can get done, while still feeling motivated and happy. It is staggering to realize what we are capable of when we are mentally and physically strong.”
This newfound clarity and vigor directly translated into higher productivity in her professional and personal life. A prolific writer, motivational speaker, and business owner, Grace is a picture of productivity. Her daily writing output alone is impressive:
“When I am writing I can easily write 2,000 — 5,000 words a day. I’ve written 10,000 words in a single day before. But again, I will then have months of writing almost nothing.”
As for those nonwriting periods, they’re productive in a different way: Grace switches modes and becomes a voracious reader, devouring 60-75 books per year. And that’s on top of producing a podcast with more than 1.6 million downloads and running an online program that helps thousands follow in her footsteps.
Another “functional” drinker with a “two bottles a night” habit, Craig Beck struggled with booze and bought into the “lies” of alcohol for almost two decades. In his book Alcohol Lied to Me, he talks about his journey of leaving booze behind.
One of the crucial steps that led Beck to put down the bottle for good was realizing how much alcohol stole from his life without giving anything it promised in return. In addition to adding up to over $9,000 a year, it stole something even more precious: time. Beck writes that his nightly wine habit made him tired. Ready to hit the hay by 8 p.m., Beck would power through until a more “decent” adult bedtime — around 9 p.m. — and fall into another night of sleep that never left him feeling rested or refreshed, no matter how many hours he clocked in. He writes:
“Over ten years, I spent 9,100 hours knocked out and unconscious … That is time I will never get back. How many opportunities and experiences can you fit into nearly 10,000 hours?”
So, Beck finally called it quits. The result? A new level of success and productivity he could never imagine when alcohol was in the picture:
"Once I stopped drinking, I noticed an immediate improvement in my ability to focus and achieve my goals. My productivity at work soared, and I was accomplishing tasks in half the time it used to take me.”
Today, Beck is a bestselling author, motivational speaker, and coach. With over 50 published books under his belt, he takes his message about alcohol (a.k.a. “the evil clown” that pretends to entertain but is actually out to get you) around the world. His seminars, workshops, and speeches have a relatable and humorous touch.
As Catherine Gray writes in the first pages of The Unexpected Joy of Being Sober, she never intended to write a book. Had she been able to time travel and tell her former drinking self “who was desperately trying to hide her empty bottles, shaking hands and shattered soul,” she would have been horrified to hear the words “you’re going to write a book about this one day.”
And yet, years later, this is exactly what Gray did. Not only did she write a book about her experience — she wrote a bestseller and became more productive than ever before. She writes:
“Over ten years, I spent 9,100 hours knocked out and unconscious … That is time I will never get back. How many opportunities and experiences can you fit into nearly 10,000 hours?”
Gray attributes her increased productivity to better sleep, higher energy levels, and improved cognitive functions. As she explains, “Sobriety didn't just change my life; it changed my output at work. I was faster, sharper, and more creative than I had ever been while drinking.”
Lifestyle writer and founder of the online magazine The Numinous, Ruby Warrington is all about exploring our potential as humans and bridging the “mystical and the mainstream.” In her book, Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol, she discusses the subtleties of her relationship with alcohol and the cultural implications of drinking.
One of the most important aspects of Warrington’s work is that it applies to all of us — whether or not our drinking has progressed to the level of alcohol misuse. Warrington shares, “Removing alcohol from my daily routine freed up so much energy and time, it was like discovering an extra couple of hours in my day.”
Warrington found that even if our drinking isn’t directly interfering with our life or threatening our health in an obvious way, it’s still doing its share of damage, especially as far as our productivity is concerned. She describes it as returning to our natural state of peace and happiness:
“Peace and happiness which it could be said are not only the goal, but the baseline, default state of being that we naturally return to — once whatever led to anxiety, anger, or sadness stepping in has been resolved … Could it be that joy was there all along, like a balloon held underwater always trying to bob to the surface? Since alcohol is a known depressant, it makes sense that the immediate aftereffects of quitting drinking may include some buoyant skipping down of streets and eruptions of laughter. But once the initial bounce-back has passed, our newfound clarity will likely lead us to dig deeper into and address the root causes of our anxiety, anger, sadness, etc.”
In other words, leaving alcohol behind freed up some much-needed space, allowing Warrington to not only become more productive in her career, but also in her personal journey of spiritual and emotional wellness.
A former British Army paratrooper who served in Iraq, William Porter knows all about addiction. His struggles with alcohol and smoking led to a deep exploration of the physiological and psychological effects of drinking, culminating in his bestselling book Alcohol Explained.
He describes his own experience saying, “The mental bandwidth that alcohol occupied is astounding. Post-sobriety, the clarity and focus I gained felt like turning on a light in a room that had been dim for years.”
Porter’s enhanced mental clarity directly improved his ability to work effectively, handle complex tasks, and pursue new intellectual challenges.
All five of these stories have something in common: they all demonstrate a noticeable difference before and after alcohol. So, how can we tap into this, too?
Now that we’ve explored the productivity-boosting power of giving up booze and seen how others did it, let’s explore some ways we can apply this to our own lives!
One thing that all the stories we touched on have in common is that they began with a shift in mindset. Instead of using willpower, the five former drinkers shifted their mindset about alcohol in a way that allowed them to see through its illusions. The result? It simply became irrelevant, and avoiding it was the natural fallout.
Science says that having a specific goal boosts our chances of success. Set your productivity goals in different areas of life, including your career, family, social life, and personal pursuits. Then, make a daily plan for reaching them, one step at a time.
There’s no need to do everything all at once! Author of Atomic Habits James Clear suggests cultivating small-scale habits for large gains:
“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.”
So start small, and keep those habits growing! It can be as simple as waking up five minutes earlier than yesterday and making yourself a great cup of coffee to get the day started. Or, have one glass of wine instead of two (perhaps eventually quitting altogether) and go to bed five minutes earlier than yesterday. Before you know it, you may be in bed an hour earlier each night and wake up each morning with renewed energy and more productivity.
Research shows that curiosity changes our brain chemistry in ways that encourage innovation and creativity. And guess what that means? That’s right — we get more productive. In James Clear’s words, “When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” Enjoying our creative pursuits rather than focusing on the end goal makes it easier for us to achieve it!
Sharing your story with authors allows you to reach new levels of sober recovery and productivity by reflecting on how far you’ve come, building motivation to go further. Plus, you help others when you share your experience!
And remember, the Reframe community is a great place to share your journey and ask others for tips and feedback. We’re here to support you every step of the way!
If your goal today was to read an entire Reframe blog post, congratulations! Just by making an effort to quit or cut back on booze, you’re already on your first step to increasing productivity and achieving your goals. And by giving up booze and boosting productivity, who knows what you’ll have accomplished by this time next week, next month, or next year?
Achieve your health goals with these effective reduce alcohol consumption strategies. Learn practical tips, seek support, and explore useful resources today!
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 millions 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!
Reducing alcohol consumption is a significant health goal for many individuals. Excessive drinking can lead to various health issues, including liver disease, heart problems, and mental health disorders. This article explores various strategies and resources available to help individuals cut down on their alcohol intake.
The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a confidential helpline that provides information and referrals for individuals seeking help with alcohol-related issues. The helpline is available 24/7 and can connect individuals with local treatment services.
Key Takeaway: If you or someone you know is struggling with alcohol use, reaching out to a helpline can be a crucial first step.
Rethinking Drinking emphasizes the importance of tracking alcohol intake and setting personal goals for drinking. It suggests strategies such as:
Key Takeaway: Understanding your drinking habits and planning can significantly help in reducing alcohol consumption.
Harvard Health provides practical tips for individuals concerned about their drinking. Recommendations include:
Key Takeaway: Keeping a diary can help individuals become more aware of their drinking patterns and motivate them to change.
This Australian resource focuses on educating the public about the health risks associated with alcohol. It provides tools for reducing drinking and understanding alcohol guidelines. Key strategies include:
Key Takeaway: Educating oneself about alcohol and its effects can empower individuals to make healthier choices.
The National Health Service (NHS) offers tips for individuals who consume more than 14 units of alcohol per week. Suggestions include:
Key Takeaway: Gradual reduction and planning can lead to sustainable changes in drinking habits.
The Centers for Disease Control and Prevention (CDC) highlights effective strategies to prevent excessive alcohol use. These include:
Key Takeaway: Community support and regulations can play a significant role in reducing alcohol consumption.
This resource emphasizes the importance of consulting a doctor before making changes to drinking habits, especially for heavy drinkers. It suggests developing a clear plan that includes:
Key Takeaway: Professional guidance can help individuals safely reduce or quit alcohol.
The concept of "Dry January" encourages individuals to abstain from alcohol for the month of January. This initiative has led to increased awareness of alcohol's effects and has shown that many people are opting to reduce their intake. Benefits of reducing alcohol consumption include improved sleep quality and better overall health.
Key Takeaway: Participating in initiatives like Dry January can motivate individuals to reconsider their drinking habits.
Effective strategies include tracking intake, setting goals, planning alcohol-free days, and seeking professional help. Resources such as SAMHSA's National Helpline and Rethinking Drinking provide valuable guidance.
Community interventions and regulations can create an environment that supports healthier drinking habits. The CDC highlights strategies like regulating alcohol outlet density and implementing community-based interventions.
Benefits include improved mood, better sleep, reduced risk of liver disease, heart problems, and mental health disorders. Participating in initiatives like Dry January can also help individuals experience these benefits.
Resources such as SAMHSA's National Helpline provide confidential support and referrals to local treatment services.
Family and friends can support by providing encouragement, helping to plan alcohol-free activities, and being understanding of the challenges involved.
Long-term effects can include improved mental clarity, reduced anxiety and depression, and better overall mental health. More research and information on this topic could provide valuable insights.
By utilizing these strategies and resources, individuals can take meaningful steps toward reducing their alcohol consumption and improving their overall health.
Reducing alcohol consumption is a significant health goal for many individuals. Excessive drinking can lead to various health issues, including liver disease, heart problems, and mental health disorders. This article explores various strategies and resources available to help individuals cut down on their alcohol intake.
The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a confidential helpline that provides information and referrals for individuals seeking help with alcohol-related issues. The helpline is available 24/7 and can connect individuals with local treatment services.
Key Takeaway: If you or someone you know is struggling with alcohol use, reaching out to a helpline can be a crucial first step.
Rethinking Drinking emphasizes the importance of tracking alcohol intake and setting personal goals for drinking. It suggests strategies such as:
Key Takeaway: Understanding your drinking habits and planning can significantly help in reducing alcohol consumption.
Harvard Health provides practical tips for individuals concerned about their drinking. Recommendations include:
Key Takeaway: Keeping a diary can help individuals become more aware of their drinking patterns and motivate them to change.
This Australian resource focuses on educating the public about the health risks associated with alcohol. It provides tools for reducing drinking and understanding alcohol guidelines. Key strategies include:
Key Takeaway: Educating oneself about alcohol and its effects can empower individuals to make healthier choices.
The National Health Service (NHS) offers tips for individuals who consume more than 14 units of alcohol per week. Suggestions include:
Key Takeaway: Gradual reduction and planning can lead to sustainable changes in drinking habits.
The Centers for Disease Control and Prevention (CDC) highlights effective strategies to prevent excessive alcohol use. These include:
Key Takeaway: Community support and regulations can play a significant role in reducing alcohol consumption.
This resource emphasizes the importance of consulting a doctor before making changes to drinking habits, especially for heavy drinkers. It suggests developing a clear plan that includes:
Key Takeaway: Professional guidance can help individuals safely reduce or quit alcohol.
The concept of "Dry January" encourages individuals to abstain from alcohol for the month of January. This initiative has led to increased awareness of alcohol's effects and has shown that many people are opting to reduce their intake. Benefits of reducing alcohol consumption include improved sleep quality and better overall health.
Key Takeaway: Participating in initiatives like Dry January can motivate individuals to reconsider their drinking habits.
Effective strategies include tracking intake, setting goals, planning alcohol-free days, and seeking professional help. Resources such as SAMHSA's National Helpline and Rethinking Drinking provide valuable guidance.
Community interventions and regulations can create an environment that supports healthier drinking habits. The CDC highlights strategies like regulating alcohol outlet density and implementing community-based interventions.
Benefits include improved mood, better sleep, reduced risk of liver disease, heart problems, and mental health disorders. Participating in initiatives like Dry January can also help individuals experience these benefits.
Resources such as SAMHSA's National Helpline provide confidential support and referrals to local treatment services.
Family and friends can support by providing encouragement, helping to plan alcohol-free activities, and being understanding of the challenges involved.
Long-term effects can include improved mental clarity, reduced anxiety and depression, and better overall mental health. More research and information on this topic could provide valuable insights.
By utilizing these strategies and resources, individuals can take meaningful steps toward reducing their alcohol consumption and improving their overall health.
Learn effective reduce alcohol consumption strategies using reinforcement learning and behavior change techniques. Improve your health today—start your journey now!
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 millions 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!
Reducing alcohol consumption is a significant health goal for many individuals. Excessive drinking can lead to various health issues, including liver disease, heart problems, and mental health disorders. This article explores various strategies to help individuals cut down on their alcohol intake, leveraging insights from reinforcement learning and behavior change techniques.
Reinforcement learning (RL) is a type of machine learning where an agent learns to make decisions by performing actions and receiving feedback from the environment. This concept can be applied to behavior change, including reducing alcohol consumption, by reinforcing positive behaviors and discouraging negative ones.
Reinforcement learning involves three main components:
In the context of reducing alcohol consumption, the individual is the agent, their daily life is the environment, and the rewards are the benefits they experience from reducing their intake.
The habit loop consists of three components: cue, routine, and reward. By identifying the cues that trigger drinking and replacing the routine with a healthier behavior, individuals can break the cycle of excessive drinking.
Positive reinforcement involves rewarding oneself for making healthier choices. For instance, treating oneself to a favorite activity or a small gift after a week of reduced drinking can reinforce the positive behavior.
Classical conditioning can be used to associate non-drinking with positive outcomes. For example, pairing social activities with non-alcoholic beverages can help create a positive association with sobriety.
Habit stacking involves linking a new habit to an existing one. For example, if you have a habit of drinking a glass of wine after dinner, you could stack a new habit of drinking herbal tea instead.
Sometimes, professional guidance is necessary. Understanding why rehab doesn’t work for everyone can help in choosing the right kind of support, such as therapy or a structured program.
Tracking alcohol intake and setting personal goals are fundamental strategies. Tools like the Reframe app offer personalized drink tracking and evidence-based behavior change programs to help individuals monitor their progress and stay motivated.
Scheduling alcohol-free days can help break the habit of daily drinking. Gradually increasing the number of alcohol-free days each week can lead to significant reductions in overall consumption.
Recognizing situations or emotions that trigger drinking is crucial. Common triggers include stress, social settings, and certain times of the day. Once identified, strategies can be developed to manage these triggers without resorting to alcohol.
Learning about the health risks associated with alcohol can be a powerful motivator. Resources like the CDC and NHS provide valuable information on the dangers of excessive drinking and the benefits of cutting back.
Finding new hobbies and activities to replace drinking can be very effective. Exercise, reading, cooking, or engaging in creative pursuits can provide fulfilling alternatives to alcohol consumption.
Joining support groups or engaging with a community of individuals with similar goals can provide encouragement and accountability. Online forums, local groups, and apps like Reframe offer platforms for sharing experiences and receiving support.
Effective strategies include tracking intake, setting goals, planning alcohol-free days, identifying triggers, seeking professional help, and engaging in alternative activities.
Community interventions and regulations can create an environment that supports healthier drinking habits. Support groups and social networks provide encouragement and accountability.
Benefits include improved mood, better sleep, reduced risk of liver disease, heart problems, and mental health disorders.
Family and friends can offer emotional support, help identify triggers, participate in alcohol-free activities, and encourage the individual to seek professional help if needed.
Long-term effects include improved mental clarity, reduced anxiety and depression, better stress management, and overall enhanced well-being.
By utilizing these strategies and resources, individuals can take meaningful steps toward reducing their alcohol consumption and improving their overall health.
Reducing alcohol consumption is a significant health goal for many individuals. Excessive drinking can lead to various health issues, including liver disease, heart problems, and mental health disorders. This article explores various strategies to help individuals cut down on their alcohol intake, leveraging insights from reinforcement learning and behavior change techniques.
Reinforcement learning (RL) is a type of machine learning where an agent learns to make decisions by performing actions and receiving feedback from the environment. This concept can be applied to behavior change, including reducing alcohol consumption, by reinforcing positive behaviors and discouraging negative ones.
Reinforcement learning involves three main components:
In the context of reducing alcohol consumption, the individual is the agent, their daily life is the environment, and the rewards are the benefits they experience from reducing their intake.
The habit loop consists of three components: cue, routine, and reward. By identifying the cues that trigger drinking and replacing the routine with a healthier behavior, individuals can break the cycle of excessive drinking.
Positive reinforcement involves rewarding oneself for making healthier choices. For instance, treating oneself to a favorite activity or a small gift after a week of reduced drinking can reinforce the positive behavior.
Classical conditioning can be used to associate non-drinking with positive outcomes. For example, pairing social activities with non-alcoholic beverages can help create a positive association with sobriety.
Habit stacking involves linking a new habit to an existing one. For example, if you have a habit of drinking a glass of wine after dinner, you could stack a new habit of drinking herbal tea instead.
Sometimes, professional guidance is necessary. Understanding why rehab doesn’t work for everyone can help in choosing the right kind of support, such as therapy or a structured program.
Tracking alcohol intake and setting personal goals are fundamental strategies. Tools like the Reframe app offer personalized drink tracking and evidence-based behavior change programs to help individuals monitor their progress and stay motivated.
Scheduling alcohol-free days can help break the habit of daily drinking. Gradually increasing the number of alcohol-free days each week can lead to significant reductions in overall consumption.
Recognizing situations or emotions that trigger drinking is crucial. Common triggers include stress, social settings, and certain times of the day. Once identified, strategies can be developed to manage these triggers without resorting to alcohol.
Learning about the health risks associated with alcohol can be a powerful motivator. Resources like the CDC and NHS provide valuable information on the dangers of excessive drinking and the benefits of cutting back.
Finding new hobbies and activities to replace drinking can be very effective. Exercise, reading, cooking, or engaging in creative pursuits can provide fulfilling alternatives to alcohol consumption.
Joining support groups or engaging with a community of individuals with similar goals can provide encouragement and accountability. Online forums, local groups, and apps like Reframe offer platforms for sharing experiences and receiving support.
Effective strategies include tracking intake, setting goals, planning alcohol-free days, identifying triggers, seeking professional help, and engaging in alternative activities.
Community interventions and regulations can create an environment that supports healthier drinking habits. Support groups and social networks provide encouragement and accountability.
Benefits include improved mood, better sleep, reduced risk of liver disease, heart problems, and mental health disorders.
Family and friends can offer emotional support, help identify triggers, participate in alcohol-free activities, and encourage the individual to seek professional help if needed.
Long-term effects include improved mental clarity, reduced anxiety and depression, better stress management, and overall enhanced well-being.
By utilizing these strategies and resources, individuals can take meaningful steps toward reducing their alcohol consumption and improving their overall health.
Planning to “go sober for October” but unsure how it’ll affect your social life? Read our latest blog for tips and tricks to make “no-drink October” the best ever!
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!
October is here, and this year it’s going to be different. You’re drinking seltzer (without the vodka) at happy hour. And you won’t be one of the tipsy Teletubbies stumbling through the street after a boozy Halloween bash. The reason? You signed up for the Sober October challenge. The first few days were a piece of cake. You’re already sleeping better, your skin is glowing, and your credit card balance is lower without the weekly trip to the liquor store to stock up for the weekend. Just in time for the holiday season!
But then, as that weekend draws closer, doubts start creeping in. What are you going to order when everyone is having a round of beers at the bar? And what about Halloween? Are you really going to skip all the Halloweek festivities? Eager as you are to “go sober for October,” you realize you need a bit of help. And that’s what we’re here for!
What’s Sober October all about? As the name suggests, it’s all about spending the month of October without booze. It’s the “fall flavor” of alcohol-free challenges such as Dry January and Dry July.
However, there’s also a humanitarian twist to it. The challenge began as a fundraiser for Macmillan Cancer Support, a U.K.-based charity. Its Australian counterpart, originally dubbed Ocsober (nope, it’s not a typo), raises money for Life Education Australia.
In the U.S., Sober October gathered steam in the past couple of years after podcaster Joe Rogan jumped on the bandwagon. And whatever you might think of Joe Rogan, the challenge is certainly worth a try, given the many benefits of cutting back on booze. (To learn more, check out “The Benefits of Doing a Sober October Challenge.”)
Before we talk strategy, let’s dispel a few myths about alcohol and socializing.
Alcohol is often seen as the “social glue” that draws people together, gets the conversation going, and allows us to let loose and relax. The reality is, more often than not, this “glue” just creates a sticky mess. Here’s why:
It’s clear that alcohol isn’t really the social elixir it claims to be. That said, it’s sometimes easier said than done to change a long-standing habit. Science to the rescue! Let’s look at some neuroscience-backed ways to make Sober October not only doable, but exciting, meaningful, and fun.
From shifting our thinking about booze to stocking our toolbox with practical tricks to coast through cravings, there’s plenty we can do to keep our October as “sober” as we want it to be.
First things first: we have to start out in the right mindset. We can draw on cognitive behavioral therapy for some useful ways to reframe any cognitive distortions we might have about booze. Here are some common ones, along with ways to kick them to the curb:
Now that we’ve got our mindset tuned to a more optimistic cognitive station, it’s time to get practical. Let’s get ready for the party!
Parties are normally not something we practice for. After all, it’s all about letting loose and going with the flow, right?
Not quite. If we’re used to drinking at social events, deciding to let the chips land where they may and hoping for the best could potentially get us in trouble. Instead, we can recruit a trusted friend to practice triggering scenarios through role-play. It’s all about assertive communication: science says it activates the prefrontal cortex and helps us keep our cool in tricky situations. Besides, telling someone else about our plans will help keep us accountable!
Here are some potential responses to try out if someone offers you a drink or asks why there’s no vodka in your vodka tonic:
And, of course, you can always tell them the real reason: “I’m doing Sober October and loving every minute of it.” After all, it’s something to be proud of!
For more tips, check out “Drinking With Friends: How To Avoid Peer Pressure When You Cut Back” and “Strategies and Tips for Navigating Social Events Without Alcohol: Changing Social Habits.”
Just because we’re not planning to drink alcohol doesn’t mean we can’t have fun with drinks. Mocktails are more popular than ever, and this October it’s time to take our mocktail game up a notch. Here are a few ideas:
Need some inspiration? Check out our “Guide to the Best Healthy Mocktails.”
What else starts with an “m” and is gaining traction faster than ever in wellness communities and beyond? Mindfulness. Science shows that the benefits of this simple practice of being in the moment and observing it without judgment has a host of benefits including better sleep, less stress, an increase in brain power, and lower cravings. Here’s how to make it work for you:
And remember, you can make mindfulness part of your life beyond Sober October. To see how it helps reduce or quit drinking in the long term, check out “How Can Meditation Help Me Overcome Alcohol Misuse?”
One way to keep our mind away from booze and on the event is active listening — being fully present in our interactions with the other guests. In addition to thinking less about what’s in our glass, we’re likely to leave the party more “socially satisfied”: science says that active listening strengthens social bonds, making interactions more rewarding. We can practice it by making a conscious effort to listen, maintaining eye contact, nodding, and asking follow-up questions.
You can also turn it into a game! In This Naked Mind, Annie Grace writes: “Asking questions, listening and learning, these things make you a more interesting person. You become the type of person others want to be around.” She suggests asking questions to learn 10 facts about each person you talk to at a social event. Here’s what this simple game can do:
And if learning 10 facts seems like biting off more than you can chew (or the music is too loud), no problem. Just focus on learning (and remembering!) as many names as possible. It’s harder than it seems, which also makes it more fun. And people love it when someone remembers their name!
Instead of worrying about what to do at a party where alcohol flows freely, why not partake in activities of your own with the “no booze” rule built in from the get-go? Here are some fun fall-themed ideas:
Whatever you end up doing, the important thing is to have fun with it! Even if you decide to stay home and watch a scary movie, you’ll still be enjoying the benefits of a booze-free month.
With Thanksgiving coming up next month, the fall season is all about being grateful. Science says gratitude can change the brain, boost dopamine levels naturally, and help us dismiss the urge to drink.
This October, harness the power of gratitude to coast through cravings by keeping a daily gratitude journal. The items don’t have to be big or dramatic: anything from seeing a rabbit on your lawn, biting into fruit that’s in season again, or planting an herb garden on your windowsill counts.
And when a craving hits, you can use gratitude as an urge-surfing tool that’s backed by science! Just make a mental list of 10 things you’re grateful for — by the time you’re done, chances are it will have lost some of its punch. (Check out “10 Benefits of a Daily Gratitude Practice” for a deep dive.)
Let’s be realistic — sometimes no matter how well we rehearse beforehand and how great our mocktail recipes are, it’s just not happening. The host is on her fifth margarita, the “name game” isn’t helping, and the music is too loud to listen to anyone (let alone listen actively). In other words, the party’s a bust and you want to leave — now.
That’s perfectly okay! You just need an exit strategy. Whether it’s another sober friend, an Uber, or a bus ride, it’s important to know how to get home, especially if you end up leaving by yourself.
The strategy extends to the time you get home. It’s a good idea to have a fun evening ritual or activity to take your mind off our less-than-pleasant evening. That could mean saving the last episode of Love Is Blind to watch on the sofa, a sound healing meditation to listen to, or a cup of calming chamomile tea to brew. Whatever it is, have it ready to go so you can get right into “relaxation mode” as soon as you’re home.
Having a well-defined, powerful reason is key when making any type of change. The same is true about the Sober October challenge! Keeping your motivation at the forefront activates the brain’s reward system, making it easier to stay focused on your goals.
Define your “why” from the get-go. Are you looking forward to better sleep, a sharper memory, more time to spend with family, extra cash to shop for the holidays, or a way to kick-start your weight loss journey? Whatever it is, write it down and keep it visible. When you find yourself questioning if there’s more to Sober October than a catchy name that rhymes, your “why” can act as the compass that will get you back on track.
Need some inspiration? Check out “10 Compelling Reasons Not To Drink Alcohol.”
Last but not least, join the Sober October Challenge with other Reframers! Our thriving global community is all about shifting our relationship with alcohol through the power of neuroscience. With thousands of members who’ve been where you are and are eager to share their own tips and tricks for “surviving Sober October,” our community is a great source of inspiration and support.
In the end, it’s not just about “surviving” Sober October — it’s about learning to thrive without booze. And don’t worry if it takes some time to get used to sober socializing and develop lasting bonds. Here’s how Catherine Gray puts it in The Unexpected Joy of Being Sober:
“Drunk bonding is like a glue stick. It’s cheap and it sticks quickly. But it’s also easily torn asunder. Whereas sober bonding is more like cement. It takes a heck of a lot longer to set. More effort.”
But guess what? Cement can last for a lifetime. Isn’t it worth it?
October is here, and this year it’s going to be different. You’re drinking seltzer (without the vodka) at happy hour. And you won’t be one of the tipsy Teletubbies stumbling through the street after a boozy Halloween bash. The reason? You signed up for the Sober October challenge. The first few days were a piece of cake. You’re already sleeping better, your skin is glowing, and your credit card balance is lower without the weekly trip to the liquor store to stock up for the weekend. Just in time for the holiday season!
But then, as that weekend draws closer, doubts start creeping in. What are you going to order when everyone is having a round of beers at the bar? And what about Halloween? Are you really going to skip all the Halloweek festivities? Eager as you are to “go sober for October,” you realize you need a bit of help. And that’s what we’re here for!
What’s Sober October all about? As the name suggests, it’s all about spending the month of October without booze. It’s the “fall flavor” of alcohol-free challenges such as Dry January and Dry July.
However, there’s also a humanitarian twist to it. The challenge began as a fundraiser for Macmillan Cancer Support, a U.K.-based charity. Its Australian counterpart, originally dubbed Ocsober (nope, it’s not a typo), raises money for Life Education Australia.
In the U.S., Sober October gathered steam in the past couple of years after podcaster Joe Rogan jumped on the bandwagon. And whatever you might think of Joe Rogan, the challenge is certainly worth a try, given the many benefits of cutting back on booze. (To learn more, check out “The Benefits of Doing a Sober October Challenge.”)
Before we talk strategy, let’s dispel a few myths about alcohol and socializing.
Alcohol is often seen as the “social glue” that draws people together, gets the conversation going, and allows us to let loose and relax. The reality is, more often than not, this “glue” just creates a sticky mess. Here’s why:
It’s clear that alcohol isn’t really the social elixir it claims to be. That said, it’s sometimes easier said than done to change a long-standing habit. Science to the rescue! Let’s look at some neuroscience-backed ways to make Sober October not only doable, but exciting, meaningful, and fun.
From shifting our thinking about booze to stocking our toolbox with practical tricks to coast through cravings, there’s plenty we can do to keep our October as “sober” as we want it to be.
First things first: we have to start out in the right mindset. We can draw on cognitive behavioral therapy for some useful ways to reframe any cognitive distortions we might have about booze. Here are some common ones, along with ways to kick them to the curb:
Now that we’ve got our mindset tuned to a more optimistic cognitive station, it’s time to get practical. Let’s get ready for the party!
Parties are normally not something we practice for. After all, it’s all about letting loose and going with the flow, right?
Not quite. If we’re used to drinking at social events, deciding to let the chips land where they may and hoping for the best could potentially get us in trouble. Instead, we can recruit a trusted friend to practice triggering scenarios through role-play. It’s all about assertive communication: science says it activates the prefrontal cortex and helps us keep our cool in tricky situations. Besides, telling someone else about our plans will help keep us accountable!
Here are some potential responses to try out if someone offers you a drink or asks why there’s no vodka in your vodka tonic:
And, of course, you can always tell them the real reason: “I’m doing Sober October and loving every minute of it.” After all, it’s something to be proud of!
For more tips, check out “Drinking With Friends: How To Avoid Peer Pressure When You Cut Back” and “Strategies and Tips for Navigating Social Events Without Alcohol: Changing Social Habits.”
Just because we’re not planning to drink alcohol doesn’t mean we can’t have fun with drinks. Mocktails are more popular than ever, and this October it’s time to take our mocktail game up a notch. Here are a few ideas:
Need some inspiration? Check out our “Guide to the Best Healthy Mocktails.”
What else starts with an “m” and is gaining traction faster than ever in wellness communities and beyond? Mindfulness. Science shows that the benefits of this simple practice of being in the moment and observing it without judgment has a host of benefits including better sleep, less stress, an increase in brain power, and lower cravings. Here’s how to make it work for you:
And remember, you can make mindfulness part of your life beyond Sober October. To see how it helps reduce or quit drinking in the long term, check out “How Can Meditation Help Me Overcome Alcohol Misuse?”
One way to keep our mind away from booze and on the event is active listening — being fully present in our interactions with the other guests. In addition to thinking less about what’s in our glass, we’re likely to leave the party more “socially satisfied”: science says that active listening strengthens social bonds, making interactions more rewarding. We can practice it by making a conscious effort to listen, maintaining eye contact, nodding, and asking follow-up questions.
You can also turn it into a game! In This Naked Mind, Annie Grace writes: “Asking questions, listening and learning, these things make you a more interesting person. You become the type of person others want to be around.” She suggests asking questions to learn 10 facts about each person you talk to at a social event. Here’s what this simple game can do:
And if learning 10 facts seems like biting off more than you can chew (or the music is too loud), no problem. Just focus on learning (and remembering!) as many names as possible. It’s harder than it seems, which also makes it more fun. And people love it when someone remembers their name!
Instead of worrying about what to do at a party where alcohol flows freely, why not partake in activities of your own with the “no booze” rule built in from the get-go? Here are some fun fall-themed ideas:
Whatever you end up doing, the important thing is to have fun with it! Even if you decide to stay home and watch a scary movie, you’ll still be enjoying the benefits of a booze-free month.
With Thanksgiving coming up next month, the fall season is all about being grateful. Science says gratitude can change the brain, boost dopamine levels naturally, and help us dismiss the urge to drink.
This October, harness the power of gratitude to coast through cravings by keeping a daily gratitude journal. The items don’t have to be big or dramatic: anything from seeing a rabbit on your lawn, biting into fruit that’s in season again, or planting an herb garden on your windowsill counts.
And when a craving hits, you can use gratitude as an urge-surfing tool that’s backed by science! Just make a mental list of 10 things you’re grateful for — by the time you’re done, chances are it will have lost some of its punch. (Check out “10 Benefits of a Daily Gratitude Practice” for a deep dive.)
Let’s be realistic — sometimes no matter how well we rehearse beforehand and how great our mocktail recipes are, it’s just not happening. The host is on her fifth margarita, the “name game” isn’t helping, and the music is too loud to listen to anyone (let alone listen actively). In other words, the party’s a bust and you want to leave — now.
That’s perfectly okay! You just need an exit strategy. Whether it’s another sober friend, an Uber, or a bus ride, it’s important to know how to get home, especially if you end up leaving by yourself.
The strategy extends to the time you get home. It’s a good idea to have a fun evening ritual or activity to take your mind off our less-than-pleasant evening. That could mean saving the last episode of Love Is Blind to watch on the sofa, a sound healing meditation to listen to, or a cup of calming chamomile tea to brew. Whatever it is, have it ready to go so you can get right into “relaxation mode” as soon as you’re home.
Having a well-defined, powerful reason is key when making any type of change. The same is true about the Sober October challenge! Keeping your motivation at the forefront activates the brain’s reward system, making it easier to stay focused on your goals.
Define your “why” from the get-go. Are you looking forward to better sleep, a sharper memory, more time to spend with family, extra cash to shop for the holidays, or a way to kick-start your weight loss journey? Whatever it is, write it down and keep it visible. When you find yourself questioning if there’s more to Sober October than a catchy name that rhymes, your “why” can act as the compass that will get you back on track.
Need some inspiration? Check out “10 Compelling Reasons Not To Drink Alcohol.”
Last but not least, join the Sober October Challenge with other Reframers! Our thriving global community is all about shifting our relationship with alcohol through the power of neuroscience. With thousands of members who’ve been where you are and are eager to share their own tips and tricks for “surviving Sober October,” our community is a great source of inspiration and support.
In the end, it’s not just about “surviving” Sober October — it’s about learning to thrive without booze. And don’t worry if it takes some time to get used to sober socializing and develop lasting bonds. Here’s how Catherine Gray puts it in The Unexpected Joy of Being Sober:
“Drunk bonding is like a glue stick. It’s cheap and it sticks quickly. But it’s also easily torn asunder. Whereas sober bonding is more like cement. It takes a heck of a lot longer to set. More effort.”
But guess what? Cement can last for a lifetime. Isn’t it worth it?
