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!
STOP is a mindfulness strategy that help us act less impulsively. Check out our latest blog for more info on harnessing the power of STOP to quit or cut back on alcohol.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re just having one of those days, juggling a hundred things at once, when you suddenly spill your coffee, forget a meeting, or snap at someone you care about. We’ve all been there — that moment when everything feels like it’s spiraling out of control. But what if there were a way to catch yourself before the chaos takes over?
Whether we’re working on quitting or cutting back on alcohol or just trying to manage stress, the mindfulness STOP technique can be a game changer. This simple yet effective tool offers a way to pause, breathe, and reset, helping us regain control and respond to life’s challenges with a clearer, calmer mind. Let’s dive in and explore the power of the STOP technique.
The STOP technique is a mindfulness strategy that comes from dialectical behavior therapy (a practice that focuses on building more positive habits). It’s a practical tool that helps us manage overwhelming feelings and prevent impulsive reactions. STOP stands for different actions in a four-step process:
The purpose of this structured mindfulness practice is to disrupt impulsive responses to emotional triggers. It empowers us to make more thoughtful decisions, which can help us live the life we want to live. Have you ever said something in the moment you didn’t mean because you were angry or stressed? The STOP technique is the pause that can prevent this from happening. Now, let’s see how we can harness the power of this transformative technique to improve our relationship with alcohol.
As we’ve touched on briefly, the STOP technique is one that’s used in dialectical behavior therapy (DBT). DBT is a form of psychotherapy that focuses on accepting our thoughts and emotions while also developing positive behaviors. The four core areas of focus are mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. These skills help us challenge negative thoughts and feelings that can prompt unwanted behaviors, promoting positive change. Let’s see how the STOP technique works with DBT to transform our relationship with alcohol:
When we’re emotionally dysregulated, it’s like we’re on autopilot. We’re not in control of our emotions, which often leads to acting impulsively. The pause that the STOP technique implements puts the brakes on these impulsive actions.
Instead of reacting to heightened emotions, the “S” in STOP sets the stage for emotional regulation, a cornerstone of DBT. Research shows that stress, anxiety, and uncomfortable emotions can be triggers for drinking. Instead of automatically reaching for the bottle, the STOP technique drives a wedge between reaction and action, helping us make a more conscious decision on whether or not we should drink.
A deep intentional breath is like pushing the restart button. While pausing sets the stage for emotional regulation, mindful breathing puts it into action. Research shows that breathing slows the heart rate, reduces stress, and promotes a sense of calm.
It also gives us the opportunity to implement other positive coping strategies. By grounding ourselves through mindful breathing, we create the mental space to choose healthier responses to our emotions, whether that means opting for a different activity, reaching out for support, or simply acknowledging and sitting with our feelings instead of turning to alcohol.
Now that we’ve achieved a calmer state of mind, we’re better equipped to process our thoughts and emotions. Although these feelings may be uncomfortable, sitting with them builds resilience and enhances our ability to handle emotional experiences — a practice known as distress tolerance.
By developing distress tolerance, we strengthen our ability to cope with triggers that can lead us to drink. Instead of using alcohol to numb or escape difficult thoughts and emotions, we practice facing them head-on. This shift not only supports our commitment to developing a healthier relationship with alcohol, but it also empowers us to navigate life’s challenges with greater clarity and confidence.
With an increased awareness of our thoughts and emotions, we’re able to act more intentionally and mindfully. Mindfulness, a core skill of DBT, helps us be present in the current moment and diminishes the power of emotions to control our actions.
This increased awareness also enhances another fundamental practice of DBT: interpersonal effectiveness. This skill involves using respectful and effective behaviors to interact positively with others, which is crucial for building supportive relationships. These relationships are vital as we work towards quitting or cutting back on alcohol and improving our overall well-being.
Mindful drinking encourages us to make conscious choices around alcohol consumption, helping align our actions with our values and goals. This practice supports us in maintaining our commitment to quitting or cutting back, fostering a healthier relationship with alcohol that’s in harmony with our long-term well-being. And as a result, our relationship with ourselves (and others) becomes more authentic and fulfilling.
Now that we’ve covered how the STOP technique works, let’s explore some tips to apply it into our lives.
STOPping impulsive actions and grounding during emotional experiences can be difficult. Here are some strategies to help:
With these practical tips in hand, we’re well-equipped to make more mindful decisions in the moment. Now let’s take a look at some examples of the STOP technique in practice.
Ready to turn theory into action? Let’s explore some real-life examples that can guide us on STOPping to support our journey to quit or cut back.
After a long, stressful day at work, Sarah arrives home only to find someone has taken her designated parking spot. Frustrated, she spends precious minutes circling the block to find a spot on the street. Already tense, she accidentally burns her finger while making dinner — a reminder of how much she used to rely on that evening glass of wine to relax. Temptation creeps in, urging her to pour a drink and escape the day’s stress. But instead of giving in, Sarah chooses to STOP:
By using STOP to prevent the impulsive urge to drink, Sarah can implement more positive coping mechanisms and effectively quit or cut back on alcohol. Let’s take a look at another example.
Brad is at a work event and all his coworkers are drinking. He feels pressured to order a drink, but he STOPs:
These scenarios demonstrate how the STOP technique can be a practical tool in managing alcohol-related triggers and making more mindful decisions. However, like any skill, the STOP technique is something that we may need to practice to get better at. It’s also valuable to explore additional mindfulness techniques that can enhance our journey to a healthier, alcohol-free lifestyle.
Having a diverse set of tools in our toolkit not only improves our ability to tackle challenges but also increases our chances of finding the right solution for any problem that arises. Consider incorporating other beneficial mindfulness techniques:
These additional mindfulness techniques can complement our efforts to quit or cut back on alcohol, strengthening our commitment to manage our relationship with alcohol more effectively.
The mindfulness STOP practice is a powerful framework that helps us gain control over our reactions to make more deliberate choices. In our aim to quit or cut back on alcohol, this can be transformative. We’ll develop greater awareness of our triggers, make conscious decisions, and break the cycle of impulsive drinking. By integrating the STOP technique into our daily routine, we create a foundation for sustained change and healthier coping strategies. So, make sure to practice STOPping to move forward on our journey to quit or cut back!
You’re just having one of those days, juggling a hundred things at once, when you suddenly spill your coffee, forget a meeting, or snap at someone you care about. We’ve all been there — that moment when everything feels like it’s spiraling out of control. But what if there were a way to catch yourself before the chaos takes over?
Whether we’re working on quitting or cutting back on alcohol or just trying to manage stress, the mindfulness STOP technique can be a game changer. This simple yet effective tool offers a way to pause, breathe, and reset, helping us regain control and respond to life’s challenges with a clearer, calmer mind. Let’s dive in and explore the power of the STOP technique.
The STOP technique is a mindfulness strategy that comes from dialectical behavior therapy (a practice that focuses on building more positive habits). It’s a practical tool that helps us manage overwhelming feelings and prevent impulsive reactions. STOP stands for different actions in a four-step process:
The purpose of this structured mindfulness practice is to disrupt impulsive responses to emotional triggers. It empowers us to make more thoughtful decisions, which can help us live the life we want to live. Have you ever said something in the moment you didn’t mean because you were angry or stressed? The STOP technique is the pause that can prevent this from happening. Now, let’s see how we can harness the power of this transformative technique to improve our relationship with alcohol.
As we’ve touched on briefly, the STOP technique is one that’s used in dialectical behavior therapy (DBT). DBT is a form of psychotherapy that focuses on accepting our thoughts and emotions while also developing positive behaviors. The four core areas of focus are mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. These skills help us challenge negative thoughts and feelings that can prompt unwanted behaviors, promoting positive change. Let’s see how the STOP technique works with DBT to transform our relationship with alcohol:
When we’re emotionally dysregulated, it’s like we’re on autopilot. We’re not in control of our emotions, which often leads to acting impulsively. The pause that the STOP technique implements puts the brakes on these impulsive actions.
Instead of reacting to heightened emotions, the “S” in STOP sets the stage for emotional regulation, a cornerstone of DBT. Research shows that stress, anxiety, and uncomfortable emotions can be triggers for drinking. Instead of automatically reaching for the bottle, the STOP technique drives a wedge between reaction and action, helping us make a more conscious decision on whether or not we should drink.
A deep intentional breath is like pushing the restart button. While pausing sets the stage for emotional regulation, mindful breathing puts it into action. Research shows that breathing slows the heart rate, reduces stress, and promotes a sense of calm.
It also gives us the opportunity to implement other positive coping strategies. By grounding ourselves through mindful breathing, we create the mental space to choose healthier responses to our emotions, whether that means opting for a different activity, reaching out for support, or simply acknowledging and sitting with our feelings instead of turning to alcohol.
Now that we’ve achieved a calmer state of mind, we’re better equipped to process our thoughts and emotions. Although these feelings may be uncomfortable, sitting with them builds resilience and enhances our ability to handle emotional experiences — a practice known as distress tolerance.
By developing distress tolerance, we strengthen our ability to cope with triggers that can lead us to drink. Instead of using alcohol to numb or escape difficult thoughts and emotions, we practice facing them head-on. This shift not only supports our commitment to developing a healthier relationship with alcohol, but it also empowers us to navigate life’s challenges with greater clarity and confidence.
With an increased awareness of our thoughts and emotions, we’re able to act more intentionally and mindfully. Mindfulness, a core skill of DBT, helps us be present in the current moment and diminishes the power of emotions to control our actions.
This increased awareness also enhances another fundamental practice of DBT: interpersonal effectiveness. This skill involves using respectful and effective behaviors to interact positively with others, which is crucial for building supportive relationships. These relationships are vital as we work towards quitting or cutting back on alcohol and improving our overall well-being.
Mindful drinking encourages us to make conscious choices around alcohol consumption, helping align our actions with our values and goals. This practice supports us in maintaining our commitment to quitting or cutting back, fostering a healthier relationship with alcohol that’s in harmony with our long-term well-being. And as a result, our relationship with ourselves (and others) becomes more authentic and fulfilling.
Now that we’ve covered how the STOP technique works, let’s explore some tips to apply it into our lives.
STOPping impulsive actions and grounding during emotional experiences can be difficult. Here are some strategies to help:
With these practical tips in hand, we’re well-equipped to make more mindful decisions in the moment. Now let’s take a look at some examples of the STOP technique in practice.
Ready to turn theory into action? Let’s explore some real-life examples that can guide us on STOPping to support our journey to quit or cut back.
After a long, stressful day at work, Sarah arrives home only to find someone has taken her designated parking spot. Frustrated, she spends precious minutes circling the block to find a spot on the street. Already tense, she accidentally burns her finger while making dinner — a reminder of how much she used to rely on that evening glass of wine to relax. Temptation creeps in, urging her to pour a drink and escape the day’s stress. But instead of giving in, Sarah chooses to STOP:
By using STOP to prevent the impulsive urge to drink, Sarah can implement more positive coping mechanisms and effectively quit or cut back on alcohol. Let’s take a look at another example.
Brad is at a work event and all his coworkers are drinking. He feels pressured to order a drink, but he STOPs:
These scenarios demonstrate how the STOP technique can be a practical tool in managing alcohol-related triggers and making more mindful decisions. However, like any skill, the STOP technique is something that we may need to practice to get better at. It’s also valuable to explore additional mindfulness techniques that can enhance our journey to a healthier, alcohol-free lifestyle.
Having a diverse set of tools in our toolkit not only improves our ability to tackle challenges but also increases our chances of finding the right solution for any problem that arises. Consider incorporating other beneficial mindfulness techniques:
These additional mindfulness techniques can complement our efforts to quit or cut back on alcohol, strengthening our commitment to manage our relationship with alcohol more effectively.
The mindfulness STOP practice is a powerful framework that helps us gain control over our reactions to make more deliberate choices. In our aim to quit or cut back on alcohol, this can be transformative. We’ll develop greater awareness of our triggers, make conscious decisions, and break the cycle of impulsive drinking. By integrating the STOP technique into our daily routine, we create a foundation for sustained change and healthier coping strategies. So, make sure to practice STOPping to move forward on our journey to quit or cut back!
Is ginger good for hangover relief? Check out our blog for hangover relief advice and see how ginger can help ease the “ick” that comes with hangovers.
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!
As Matt Haig writes in The Humans, “If getting drunk was how people forgot they were mortal, then hangovers were how they remembered.” The morning-after aftermath of the revelry from the previous night is nothing new. And there’s certainly no shortage of hangover “cures” out there — ever since booze has been in the picture, people have been drinking pickle juice, swallowing raw eggs, and rubbing lemons under their armpits in an attempt to avoid “paying the piper” (or, at least, to get a discount!).
While many hangover remedies are downright bizarre (most of us would opt out of wearing socks soaked in alcohol, although some swear by it), others are more plausible. One classic cure is ginger. But is ginger good for hangover relief? Or is it another myth? Let’s find out!
There are several biological processes that add up to the dreaded hangover. And while the only true “cure” for a hangover is time, there are a few remedies — including ginger — we can employ to treat the symptoms.
What are those symptoms exactly? For a deep dive, check out “What Exactly Happens During a Hangover?” For now, here’s the gist, according to the NIAAA:
And while it might feel as if the hangover will last forever, rest assured — it will end within a few hours, or at least after a good night’s sleep. That said, there are things we can do to make the road a bit easier. And ginger might be one of them!
Known for its trademark spicy kick, ginger — a relative of cardamom and turmeric officially known as Zingiber officinale — has been a pantry staple for generations. The name comes from the Sanskrit “srngavera,” meaning “horn root” — a nod to its knobby knuckled appearance. While ginger is great for making a flavorful stir-fry, zesty smoothie, or festive Christmas cookies, it also has medicinal properties. The power lies in gingerols — natural components that give this root medicinal properties and make it so popular among Ayurvedic practitioners.
Ginger has been a traditional medicine go-to in Southeast Asia, India, and China for over 5,000 years. Confucius was said to eat it with every meal, ancient Chinese sailors brought it on board to ward off scurvy, and the ancient Romans (at least the ones who were rich enough to afford it) used it to treat kidney disease.
Ginger’s popularity around Europe skyrocketed during the Middle Ages — it topped the list of the many potential cures for the plague and earned a place at the table along with salt and pepper (at least while the plague made its way through the continent). It was also used to treat anything from colds and nausea to arthritis, migraines, and hypertension. And the price only increased with time — back in the day, a pound of ginger could set you back the price of an entire sheep! Luckily, today you can get a pound for much cheaper!
Now let’s take a look at ginger and alcohol hangovers!
While we don’t have to worry about the plague anymore (at least not as much), our odds of waking up with a hangover after a boozy night are still high. Mighty ginger to the rescue! Let’s take a closer look at how it can ease us into the day.
Alcohol is a notorious stomach irritant and causes it to release extra hydrochloric acid. Over time, the irritation can lead to ulcers and gastritis. The short-term fallout, however, is usually nausea, bloating, and constipation — some of the most unpleasant symptoms of the morning-after hangover.
Ginger, in turn, is a well-known GI hero and powerful antiemetic. Antiemetics are used to ease nausea and vomiting caused by chemotherapy, pregnancy, motion sickness, and anything else that might leave us feeling queasy. In fact, some studies found that ginger works better than Dramamine to help us find our “sea legs” and calm the nausea associated with seasickness! Here’s how ginger helps calm the stomach:
In addition to helping soothe the stomach, ginger’s GI powers help with some other pesky hangover symptoms. Plus, it has other powers as well!
We all know that “thinking and drinking” are a tough combo — the depressant effects of alcohol make it hard to follow a conversation, find our keys, or remember what happened in that episode of Law and Order we started watching. And more often than not, we wake up with lingering brain fog that makes our thoughts fuzzy and disjointed.
The reason for the morning-after brain fog has to do with dehydration as well as with the disruption of our brain’s neurotransmitter balance. Here’s how ginger might help:
And while ginger won’t magically turn us into Einstein, it helps restore balance and give us an extra mental boost. It might be just what we need to get going and start the day!
Remember how we said alcohol causes inflammation, which contributes to the morning-after aches and pains? Science says there are a few pathways at play. For one thing, alcohol makes our gut “leaky” by causing the intestinal lining to become more permeable, leading toxins to seep out into the bloodstream. Our immune system fires up in response, resulting in inflammation.
Moreover, alcohol metabolism triggers the production of so-called reactive oxygen species (ROS). These free radicals are unstable molecules that can damage cells in the body and promote inflammation.
Finally, alcohol interferes with the immune system directly, leading to the production of cytokines — small proteins that act as messengers in the immune system and trigger inflammation in response to a threat.
Enter ginger! Here’s how it helps reduce inflammation:
The result? Those muscle aches and headaches might simmer down a bit with ginger in the picture. Plus, the anti-inflammatory properties also help ease the digestive symptoms even further by dampening the effect of leaky gut syndrome. It’s pretty cool how ginger’s helpful properties amplify each other!
You may be familiar with waking up to that indescribable “ugh” feeling of being sick and anxious at the same time after drinking too much. That’s hangxiety, and it’s largely the result of our brain trying to counteract alcohol’s depressant effects by releasing dynorphin, a neurotransmitter that leaves us feeling on edge for hours afterwards. Plus, alcohol messes with our heart, initially causing blood pressure to fall before leading to a rebound spike.
Moreover, it increases our heart rate and sometimes leads to alcohol-related arrhythmia (a.k.a. “holiday heart syndrome”). With the delicate workings of our brain chemistry and heart rhythm disrupted in this way, no wonder we wake up feeling like we’re ready to jump out of our skin!
And while ginger won’t wipe out the jitters and blues completely, it can help. Here’s how:
In the end, hangxiety might be something we have to ride out. But ginger will make the ride a bit easier!
Finally, ginger can put some extra pep in our step by boosting our energy levels sapped by the dehydration, inflammation, blood sugar fluctuations, and sleep disruption related to drinking. Known for its energy-boosting properties, it can get us going a number of different ways:
So when a hangover is leaving us feeling sluggish, ginger might be just the thing to get the momentum going. And once we’re up and about, it’s likely that movement will keep making us feel better (more on this later!).
Planning to add ginger to your post-party recovery kit? Here are some science-backed strategies to try:
A note of caution: always check with your doctor before adding supplements to your routine. While it’s safe for most, ginger has some blood-thinning properties that might make it unsafe for people with bleeding disorders.
That said, there are times when ginger alone doesn’t cut it. Is there anything else that might help with hangovers? Absolutely! For a detailed look, check out “Symptoms of Hangovers and How To Deal With Them.” For now, here are the highlights:
Want to learn more? Check out “How To Get Rid of a Hangover Headache” and “How To Stop Hangovers” for some additional tips.
In the end, the best way to say goodbye to hangovers for good is to cut back on drinking — or even take a break altogether. And Reframe is here to help you do just that! Join forces with our vibrant community of like-minded people who’ve been able to make hangovers a thing of the past. But keep those ginger chews in your pocket in case that Uber ride gets too bumpy!
As Matt Haig writes in The Humans, “If getting drunk was how people forgot they were mortal, then hangovers were how they remembered.” The morning-after aftermath of the revelry from the previous night is nothing new. And there’s certainly no shortage of hangover “cures” out there — ever since booze has been in the picture, people have been drinking pickle juice, swallowing raw eggs, and rubbing lemons under their armpits in an attempt to avoid “paying the piper” (or, at least, to get a discount!).
While many hangover remedies are downright bizarre (most of us would opt out of wearing socks soaked in alcohol, although some swear by it), others are more plausible. One classic cure is ginger. But is ginger good for hangover relief? Or is it another myth? Let’s find out!
There are several biological processes that add up to the dreaded hangover. And while the only true “cure” for a hangover is time, there are a few remedies — including ginger — we can employ to treat the symptoms.
What are those symptoms exactly? For a deep dive, check out “What Exactly Happens During a Hangover?” For now, here’s the gist, according to the NIAAA:
And while it might feel as if the hangover will last forever, rest assured — it will end within a few hours, or at least after a good night’s sleep. That said, there are things we can do to make the road a bit easier. And ginger might be one of them!
Known for its trademark spicy kick, ginger — a relative of cardamom and turmeric officially known as Zingiber officinale — has been a pantry staple for generations. The name comes from the Sanskrit “srngavera,” meaning “horn root” — a nod to its knobby knuckled appearance. While ginger is great for making a flavorful stir-fry, zesty smoothie, or festive Christmas cookies, it also has medicinal properties. The power lies in gingerols — natural components that give this root medicinal properties and make it so popular among Ayurvedic practitioners.
Ginger has been a traditional medicine go-to in Southeast Asia, India, and China for over 5,000 years. Confucius was said to eat it with every meal, ancient Chinese sailors brought it on board to ward off scurvy, and the ancient Romans (at least the ones who were rich enough to afford it) used it to treat kidney disease.
Ginger’s popularity around Europe skyrocketed during the Middle Ages — it topped the list of the many potential cures for the plague and earned a place at the table along with salt and pepper (at least while the plague made its way through the continent). It was also used to treat anything from colds and nausea to arthritis, migraines, and hypertension. And the price only increased with time — back in the day, a pound of ginger could set you back the price of an entire sheep! Luckily, today you can get a pound for much cheaper!
Now let’s take a look at ginger and alcohol hangovers!
While we don’t have to worry about the plague anymore (at least not as much), our odds of waking up with a hangover after a boozy night are still high. Mighty ginger to the rescue! Let’s take a closer look at how it can ease us into the day.
Alcohol is a notorious stomach irritant and causes it to release extra hydrochloric acid. Over time, the irritation can lead to ulcers and gastritis. The short-term fallout, however, is usually nausea, bloating, and constipation — some of the most unpleasant symptoms of the morning-after hangover.
Ginger, in turn, is a well-known GI hero and powerful antiemetic. Antiemetics are used to ease nausea and vomiting caused by chemotherapy, pregnancy, motion sickness, and anything else that might leave us feeling queasy. In fact, some studies found that ginger works better than Dramamine to help us find our “sea legs” and calm the nausea associated with seasickness! Here’s how ginger helps calm the stomach:
In addition to helping soothe the stomach, ginger’s GI powers help with some other pesky hangover symptoms. Plus, it has other powers as well!
We all know that “thinking and drinking” are a tough combo — the depressant effects of alcohol make it hard to follow a conversation, find our keys, or remember what happened in that episode of Law and Order we started watching. And more often than not, we wake up with lingering brain fog that makes our thoughts fuzzy and disjointed.
The reason for the morning-after brain fog has to do with dehydration as well as with the disruption of our brain’s neurotransmitter balance. Here’s how ginger might help:
And while ginger won’t magically turn us into Einstein, it helps restore balance and give us an extra mental boost. It might be just what we need to get going and start the day!
Remember how we said alcohol causes inflammation, which contributes to the morning-after aches and pains? Science says there are a few pathways at play. For one thing, alcohol makes our gut “leaky” by causing the intestinal lining to become more permeable, leading toxins to seep out into the bloodstream. Our immune system fires up in response, resulting in inflammation.
Moreover, alcohol metabolism triggers the production of so-called reactive oxygen species (ROS). These free radicals are unstable molecules that can damage cells in the body and promote inflammation.
Finally, alcohol interferes with the immune system directly, leading to the production of cytokines — small proteins that act as messengers in the immune system and trigger inflammation in response to a threat.
Enter ginger! Here’s how it helps reduce inflammation:
The result? Those muscle aches and headaches might simmer down a bit with ginger in the picture. Plus, the anti-inflammatory properties also help ease the digestive symptoms even further by dampening the effect of leaky gut syndrome. It’s pretty cool how ginger’s helpful properties amplify each other!
You may be familiar with waking up to that indescribable “ugh” feeling of being sick and anxious at the same time after drinking too much. That’s hangxiety, and it’s largely the result of our brain trying to counteract alcohol’s depressant effects by releasing dynorphin, a neurotransmitter that leaves us feeling on edge for hours afterwards. Plus, alcohol messes with our heart, initially causing blood pressure to fall before leading to a rebound spike.
Moreover, it increases our heart rate and sometimes leads to alcohol-related arrhythmia (a.k.a. “holiday heart syndrome”). With the delicate workings of our brain chemistry and heart rhythm disrupted in this way, no wonder we wake up feeling like we’re ready to jump out of our skin!
And while ginger won’t wipe out the jitters and blues completely, it can help. Here’s how:
In the end, hangxiety might be something we have to ride out. But ginger will make the ride a bit easier!
Finally, ginger can put some extra pep in our step by boosting our energy levels sapped by the dehydration, inflammation, blood sugar fluctuations, and sleep disruption related to drinking. Known for its energy-boosting properties, it can get us going a number of different ways:
So when a hangover is leaving us feeling sluggish, ginger might be just the thing to get the momentum going. And once we’re up and about, it’s likely that movement will keep making us feel better (more on this later!).
Planning to add ginger to your post-party recovery kit? Here are some science-backed strategies to try:
A note of caution: always check with your doctor before adding supplements to your routine. While it’s safe for most, ginger has some blood-thinning properties that might make it unsafe for people with bleeding disorders.
That said, there are times when ginger alone doesn’t cut it. Is there anything else that might help with hangovers? Absolutely! For a detailed look, check out “Symptoms of Hangovers and How To Deal With Them.” For now, here are the highlights:
Want to learn more? Check out “How To Get Rid of a Hangover Headache” and “How To Stop Hangovers” for some additional tips.
In the end, the best way to say goodbye to hangovers for good is to cut back on drinking — or even take a break altogether. And Reframe is here to help you do just that! Join forces with our vibrant community of like-minded people who’ve been able to make hangovers a thing of the past. But keep those ginger chews in your pocket in case that Uber ride gets too bumpy!
The key to getting over FOMO is to focus on what we’re gaining rather than losing. Check out our latest blog for tips to practice this and live a more fulfilling 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!
You’re scrolling through your feed, and there it is — stories of friends clinking glasses at a rooftop bar, laughing at some inside joke you weren’t around to hear. Suddenly, that pang hits — FOMO. Fear of missing out.
It’s easy to feel like the only way to join in on the fun is with a drink in hand. But what if the key to overcoming the fear of missing out isn’t about the alcohol? The truth is, we don’t need a cocktail to feel connected, joyful, and fully present. Let’s dive into how we can conquer FOMO and still enjoy every moment — without alcohol.
FOMO stands for “fear of missing out.” It can be sadness from not being invited to something, longing for the exclusive gadget that you weren’t able to get your hands on, anxiety that you’re doing something differently from everyone else, or even feeling disconnected from a community you’re part of.
It encompasses a range of uncomfortable feelings that stem from the fear that others are having more fun, living a “better” life, or that you’re not being included in something that others are experiencing. And the root of all this? Comparison. Comparing ourselves to others makes us feel like we’re missing out on something when we otherwise wouldn’t. Before we get into how we can overcome FOMO, let’s first delve into how alcohol plays a role in all of this.
FOMO on its own is uncomfortable, but when we add alcohol to the equation, things get even more complicated. Alcohol contributes to FOMO in many ways. Here’s how:
When we drink, alcohol triggers the release of our “feel-good” hormones, dopamine and serotonin, which boost our mood and produce a feeling of pleasure. This tells our brain that alcohol makes us feel good and that we need more of it. That’s how alcohol takes over our brain’s reward system, and it’s what drives us to keep coming back for more, even when we’re trying to quit or cut back.
When we see other people drinking, this connection between alcohol and a good time can make us feel like we’re missing out on this fun, amplifying FOMO. But the truth is that while alcohol might temporarily give us a feeling of having fun, there are so many other ways to have a good time, without all the negative consequences of drinking.
Drinking is like hitting the brakes on our brain’s messaging. Alcohol’s depressant effects lower our inhibitions, causing us to do things we might not normally do. For example, we might agree to do a dare that normally we’d be too scared to do, or share things with people that we’d normally be too shy to share. This is because our normal thought processes that take consequences into account are impaired. So, what does this have to do with FOMO?
This carefree attitude can be therapeutic for some of us, and we might see it as a way to “let loose.” It might also act as a social lubricant, helping us interact with others, leading to the association between drinking and connection.
However, while it may seem easier to strike up a conversation when we’ve had a drink or two, alcohol impacts our thoughts, emotions, and judgment, which can lead to inauthentic connections and potentially dangerous situations.
When we see others drinking, we usually only see the “good times” — sharing laughs with friends, celebrating momentous occasions, and enjoying the company of those we care about.
We only see the bright side of drinking, which can certainly make us feel like we’re missing out on something special. But what we don’t see is the pounding headache of the day after, the dent a night out puts into our bank account, the fights we may have with loved ones after too many drinks, and the health issues resulting from regular drinking.
Drinking is also a shared experience, which can make us feel connected to others. It’s similar to finding someone who loves the same hobby or bonding over a shared appreciation of good food. It’s also the reason why alcohol is often a part of celebrations: sharing something with others makes us feel connected to them.
When we’re no longer participating in this shared experience, we might feel like we’re missing out on connecting with others, which contributes to FOMO. But although alcohol is used as a way to bring people together, that’s not always the case.
As we’ve discussed, alcohol can impact our inhibitions, making us say things we maybe should keep to ourselves. Or, we might not be able to communicate clearly or mindfully. This can cause tension in our relationships and even sever our connections with others.
Alcohol is often used as a way to escape or distract from uncomfortable thoughts and emotions. This is because alcohol can boost our mood and make us temporarily forget about something that might be going on in our life.
Turning to alcohol when we get FOMO or other uncomfortable feelings is a slippery slope. First, we’re not addressing the root issue, which means the FOMO doesn’t actually go away. We just put a band-aid on it. Second, it can lead to alcohol dependence.
Remember how alcohol can hijack our brain’s reward system? This will make us keep turning to alcohol when things get tough. And to add to it, we can develop a tolerance to alcohol over time. So, we’ll need to drink more and more alcohol to reach a certain point, all while alcohol continues to have detrimental effects on all aspects of our health.
On the flip side, FOMO can be the driver of alcohol consumption. Have you ever had the feeling that you’re ready for bed, but others at the party are moving on to the next place, and you decided to go check it out because you didn’t want to miss out? That’s FOMO at work. FOMO can actually cause increased alcohol consumption, particularly binge drinking. If we “don’t want to miss out” on the party, it’s easier for us to justify staying out later, having just one more drink, and keeping the party going as long as possible.
It might be helpful to tell ourselves that we don’t need to cram a week’s worth of “fun” into one night, and that the consequences of doing so outweigh any perceived benefit. Even better, eliminating alcohol completely helps us have better judgment of when to call it a night. Not to mention, if we binge-drink, chances are we won’t even remember much of that party we were so determined not to miss out on.
As we can see, alcohol contributes to FOMO in many ways, and it actually provides a false sense that we’re missing out on something. Let’s see how we can use this to our advantage.
If you’re wondering how to not have FOMO, or how to stop FOMO from leading to unhealthy behaviors, the key is to change our mindset. While we might not be able to avoid seeing what others are doing on social media or comparing ourselves to others, we can make sure we’re less affected by it.
Instead of focusing on what we’re missing, we can remember what we’re gaining by not participating in drinking. Research shows that switching to a more positive outlook decreases anxiety and increases overall life satisfaction. So instead of FOMO, shift your mindset to JOMO (joy of missing out) by focusing on all the benefits:
By embracing JOMO and focusing on these positive benefits, we’ll find that the rewards of a sober lifestyle far outweigh any fleeting moments of FOMO. Now let’s get into some practical tips on how to have authentic and lasting enjoyment without needing a drink.
Navigating social situations and adjusting to the idea of not needing alcohol to have fun can seem daunting at first, but it’s important to remember that the “fun” alcohol creates can actually be fleeting and superficial. Let’s explore these other activities instead:
Embracing these alternatives helps us find fulfillment in new and exciting ways, making every moment enjoyable and meaningful without the need for alcohol.
Getting over FOMO without alcohol is all about discovering the richness of a life without alcohol. By shifting our focus from what we’re missing to what we’re gaining, we’ll find that joy and fulfillment come from within and not from the bottom of a glass. Embrace JOMO by diving into new activities, giving back, and opting for alcohol-free alternatives. Cheers to living fully — without the fear!
You’re scrolling through your feed, and there it is — stories of friends clinking glasses at a rooftop bar, laughing at some inside joke you weren’t around to hear. Suddenly, that pang hits — FOMO. Fear of missing out.
It’s easy to feel like the only way to join in on the fun is with a drink in hand. But what if the key to overcoming the fear of missing out isn’t about the alcohol? The truth is, we don’t need a cocktail to feel connected, joyful, and fully present. Let’s dive into how we can conquer FOMO and still enjoy every moment — without alcohol.
FOMO stands for “fear of missing out.” It can be sadness from not being invited to something, longing for the exclusive gadget that you weren’t able to get your hands on, anxiety that you’re doing something differently from everyone else, or even feeling disconnected from a community you’re part of.
It encompasses a range of uncomfortable feelings that stem from the fear that others are having more fun, living a “better” life, or that you’re not being included in something that others are experiencing. And the root of all this? Comparison. Comparing ourselves to others makes us feel like we’re missing out on something when we otherwise wouldn’t. Before we get into how we can overcome FOMO, let’s first delve into how alcohol plays a role in all of this.
FOMO on its own is uncomfortable, but when we add alcohol to the equation, things get even more complicated. Alcohol contributes to FOMO in many ways. Here’s how:
When we drink, alcohol triggers the release of our “feel-good” hormones, dopamine and serotonin, which boost our mood and produce a feeling of pleasure. This tells our brain that alcohol makes us feel good and that we need more of it. That’s how alcohol takes over our brain’s reward system, and it’s what drives us to keep coming back for more, even when we’re trying to quit or cut back.
When we see other people drinking, this connection between alcohol and a good time can make us feel like we’re missing out on this fun, amplifying FOMO. But the truth is that while alcohol might temporarily give us a feeling of having fun, there are so many other ways to have a good time, without all the negative consequences of drinking.
Drinking is like hitting the brakes on our brain’s messaging. Alcohol’s depressant effects lower our inhibitions, causing us to do things we might not normally do. For example, we might agree to do a dare that normally we’d be too scared to do, or share things with people that we’d normally be too shy to share. This is because our normal thought processes that take consequences into account are impaired. So, what does this have to do with FOMO?
This carefree attitude can be therapeutic for some of us, and we might see it as a way to “let loose.” It might also act as a social lubricant, helping us interact with others, leading to the association between drinking and connection.
However, while it may seem easier to strike up a conversation when we’ve had a drink or two, alcohol impacts our thoughts, emotions, and judgment, which can lead to inauthentic connections and potentially dangerous situations.
When we see others drinking, we usually only see the “good times” — sharing laughs with friends, celebrating momentous occasions, and enjoying the company of those we care about.
We only see the bright side of drinking, which can certainly make us feel like we’re missing out on something special. But what we don’t see is the pounding headache of the day after, the dent a night out puts into our bank account, the fights we may have with loved ones after too many drinks, and the health issues resulting from regular drinking.
Drinking is also a shared experience, which can make us feel connected to others. It’s similar to finding someone who loves the same hobby or bonding over a shared appreciation of good food. It’s also the reason why alcohol is often a part of celebrations: sharing something with others makes us feel connected to them.
When we’re no longer participating in this shared experience, we might feel like we’re missing out on connecting with others, which contributes to FOMO. But although alcohol is used as a way to bring people together, that’s not always the case.
As we’ve discussed, alcohol can impact our inhibitions, making us say things we maybe should keep to ourselves. Or, we might not be able to communicate clearly or mindfully. This can cause tension in our relationships and even sever our connections with others.
Alcohol is often used as a way to escape or distract from uncomfortable thoughts and emotions. This is because alcohol can boost our mood and make us temporarily forget about something that might be going on in our life.
Turning to alcohol when we get FOMO or other uncomfortable feelings is a slippery slope. First, we’re not addressing the root issue, which means the FOMO doesn’t actually go away. We just put a band-aid on it. Second, it can lead to alcohol dependence.
Remember how alcohol can hijack our brain’s reward system? This will make us keep turning to alcohol when things get tough. And to add to it, we can develop a tolerance to alcohol over time. So, we’ll need to drink more and more alcohol to reach a certain point, all while alcohol continues to have detrimental effects on all aspects of our health.
On the flip side, FOMO can be the driver of alcohol consumption. Have you ever had the feeling that you’re ready for bed, but others at the party are moving on to the next place, and you decided to go check it out because you didn’t want to miss out? That’s FOMO at work. FOMO can actually cause increased alcohol consumption, particularly binge drinking. If we “don’t want to miss out” on the party, it’s easier for us to justify staying out later, having just one more drink, and keeping the party going as long as possible.
It might be helpful to tell ourselves that we don’t need to cram a week’s worth of “fun” into one night, and that the consequences of doing so outweigh any perceived benefit. Even better, eliminating alcohol completely helps us have better judgment of when to call it a night. Not to mention, if we binge-drink, chances are we won’t even remember much of that party we were so determined not to miss out on.
As we can see, alcohol contributes to FOMO in many ways, and it actually provides a false sense that we’re missing out on something. Let’s see how we can use this to our advantage.
If you’re wondering how to not have FOMO, or how to stop FOMO from leading to unhealthy behaviors, the key is to change our mindset. While we might not be able to avoid seeing what others are doing on social media or comparing ourselves to others, we can make sure we’re less affected by it.
Instead of focusing on what we’re missing, we can remember what we’re gaining by not participating in drinking. Research shows that switching to a more positive outlook decreases anxiety and increases overall life satisfaction. So instead of FOMO, shift your mindset to JOMO (joy of missing out) by focusing on all the benefits:
By embracing JOMO and focusing on these positive benefits, we’ll find that the rewards of a sober lifestyle far outweigh any fleeting moments of FOMO. Now let’s get into some practical tips on how to have authentic and lasting enjoyment without needing a drink.
Navigating social situations and adjusting to the idea of not needing alcohol to have fun can seem daunting at first, but it’s important to remember that the “fun” alcohol creates can actually be fleeting and superficial. Let’s explore these other activities instead:
Embracing these alternatives helps us find fulfillment in new and exciting ways, making every moment enjoyable and meaningful without the need for alcohol.
Getting over FOMO without alcohol is all about discovering the richness of a life without alcohol. By shifting our focus from what we’re missing to what we’re gaining, we’ll find that joy and fulfillment come from within and not from the bottom of a glass. Embrace JOMO by diving into new activities, giving back, and opting for alcohol-free alternatives. Cheers to living fully — without the fear!
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?
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!
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.
Setting goals in recovery is key. From getting specific to using visual aids, our tips and tricks will help your recovery goals stick.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve decided that alcohol was taking more than it was giving, and it was time to kick it to the curb. Congrats! Taking that first step is crucial. But in the words of Yogi Berra, “If you don't know where you are going, you'll end up someplace else.” And while that’s true for any pursuit, goal setting in addiction recovery is especially important.
When it comes to setting goals in recovery, it’s good to be SMART. And we don’t just mean brainy (although we’re all about the brainy side of things here at Reframe). What we’re talking about is SMART goals — ones that are specific, measurable, achievable, relevant, and time-bound. A gold standard in the world of business and psychology, SMART goals are all about breaking down abstract concepts into practical, digestible chunks to create a clear path to recovery (or whatever our objective is).
However, even SMART goals can sometimes feel overwhelming, and a bit of extra guidance comes in handy. How can we make sure that our recovery goals stick? Let’s find out!
Goal setting in addiction recovery is key to making the process easy and manageable. SMART goals were originally introduced as a business tactic by George T. Doran in the Management Review and were made popular by Robert S. Rubin, who brought them to a wider audience. (For a deep dive, check out “What Are SMART Goals in Recovery?”)
SMART goals are also backed by science! They’re all about activating the reward system. This network of pathways evolved to keep habits going by rewarding us with a boost of pleasure when we engage in an action our brain thinks we need for survival. This neurochemical “gold star” comes in the form of dopamine, the feel-good neurotransmitter that motivates us to repeat the behavior.
Unfortunately, this system is easy to hijack, and substances such as alcohol do just that by artificially boosting dopamine levels that keep us coming back for more. SMART goals let us take our power back by tapping into a healthier way to get a dopamine “hit” — accomplishing small recovery-related tasks in a way that keeps us motivated to move forward. Achieving small milestones along the way keeps the dopamine flowing, reinforcing our progress and making our new habits stick.
However, sometimes even SMART goals can start to feel slippery. It comes down to what neuroscientists refer to as the “will” as well as the “way” to change. While the “way” is cognitive (it’s all about planning and strategizing — the job of the prefrontal cortex), the “will” is about intrinsic motivation driven by that reward system we mentioned earlier. That said, “will” doesn’t equal “willpower” — the motivation is driven by our shifting relationship with alcohol. And while SMART goals aim to provide rewards and bring lofty ambitions down to Earth, we might need to tweak our approach to make them work for us.
Now, let’s get into the nitty-gritty by checking out some specific strategies for setting goals in recovery using the SMART system and actually sticking to them.
“You select one of your aspirations, then come up with a bunch of specific behaviors that can help you achieve your aspiration.” ― B.J. Fogg
We know that SMART goals are specific, guiding us to define exactly what we want to achieve. For example, if we’re cutting back on booze, defining the exact drink limit sets us up for success.
However, sometimes it turns out that we need to go even smaller. Here are a few examples:
“As I accumulated dozens of new habits — mostly tiny ones — they combined to create a transformation. Sustaining all this did not feel hard. Pursuing change in this way felt natural and oddly fun.” ― B.J. Fogg
It’s also important that we don’t bite off more than we can chew: planning to train for a marathon, change jobs, and go vegan in the first month of recovery might be a bit much. SMART goals are all about breaking down goals into digestible chunks to get the prefrontal cortex on board with ease and make it easier to plan and execute steps. For example, one study showed that people were more willing to participate in a monthly savings program that called on them to contribute $5 per day rather than part with the entire $150 in one go.
However, if you find that even these “digestible” chunks are a bit too hard to swallow, it’s time to go smaller. Here are some tips to try:
Make it stick: Clarify your commitment. In addition to making your goals smaller, make sure that you’re fully committed to them. That drink limit we mentioned earlier? It needs to be realistic. If you know ahead of time that you’re not totally on board, it’s time to set a more achievable target.
“To conquer frustration, one must remain intensely focused on the outcome, not the obstacles.” ― T.F. Hodge
Know how they say “You have to see it to believe it?” Science says that’s true! Visual aids tap into our brain’s visual processing areas, making goals more tangible.
Seeing a record of your success or the perks you can look forward to when you reach your goal might give you that extra bit of dopamine you need to build momentum and keep going. Here are some ways to use visual aids when setting goals in recovery:
Make it stick: Use digital tools. Haven’t touched poster board and markers since your high school days (and aren’t about to)? No problem! These days, visual reminders have gone digital! Use Canva to create a digital vision board, put digital post-it notes on your laptop, make it your phone wallpaper, and set alarms throughout the day to make them flash on your screen. And, of course, remember to check out Reframe’s visual aids such as progress charts, drink trackers, and celebratory “recoins” that will help you stay on track.
“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” ― Zig Ziglar
We’re much less likely to stick to tasks that feel like busy work or don’t feel relevant to our lives. It’s all about being truly excited about the changes we’re working towards.
Here’s how you can make the results matter more:
Make it stick: Create something new. Make something creative out of your “why,” such as a digital collage or a poem. Personalizing it in this way will make it even more special (and getting your creative juices flowing will provide an extra dopamine boost!).
“A dream you dream together is not always a reality, but it is definitely the first necessary step towards making it one.” ― Shellen Lubin
You may have heard that “accountability is the bridge between commitment and results.” And it’s true! As soon as we tell someone else about our recovery goals, we boost our chances of actually getting there.
Another great thing about accountability? It helps us stick to deadlines. We know that “tomorrow” never actually comes — it’s always “today.” So planning on achieving a task “someday” is a sure way to put it on the back burner. This becomes less so if we know there’s someone waiting for that daily text or weekly phone call!
Here are some tips for staying accountable:
Make it stick: Find support. Check out the Reframe community to join forces with others who are working toward similar goals. Group chats, forum posts, and monthly challenges are all great ways to stay accountable while making friends along the way. At times when your in-person supports are not available, taking your commitments online can make all the difference!
“Celebrating small wins gives them something to repattern our life around.” ― B.J. Fogg
When thinking about ways to engage the reward system as we go about setting goals in recovery, let’s not forget the obvious — rewards! Treating yourself to something you enjoy (as long as it’s healthy and not booze-related) activates the reward system directly and keeps that dopamine flowing. Over time, the positive feedback loop gets stronger, and sticking to your SMART goals gets more and more fun. You know a reward is on the horizon!
Here are some tips to try:
Make it stick: Save up. Set aside some of the money you saved from ditching booze to keep that reward fund growing.
“Embrace mistakes as discoveries and use them to move forward.” ― B.J. Fogg
Sometimes, no matter how “SMART” we are about setting our recovery goals and trying to stick to them, things go amiss. Maybe you slip up and drink; maybe your exercise routine falls by the wayside; or maybe you find yourself missing your check-ins with supports a few times in a row. It happens to all of us!
The key is to see “mistakes” as “discoveries.” There’s always a message there, and that message isn’t “you failed.” Maybe you simply got tired, had a hard week at work, or dealt with an interpersonal conflict. Or, perhaps, you need to revisit your goals, trim them down a bit more and make them more manageable. Whatever got you there, see the setback as an opportunity to pause and regroup — it will end up being a testament to your resilience! You can even make reaching a certain number of goals — say 9 out of 10 — a goal in itself.
In the end, there’s no such thing as going “too slowly” or “going backwards”: as soon as you set foot on the path to changing your relationship with alcohol, your journey has begun. Here’s how James Clear puts it in Atomic Habits:
“When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it — but all that had gone before.”
Here are some tips for seeing setbacks as opportunities when setting goals in recovery:
Make it stick: Talk to yourself. Choose a mantra to repeat to yourself when a setback happens. You can even address it directly, saying, “Thank you for the opportunity!” to instantly shift to a positive mindset.
As you keep going on your journey, your SMART goals will evolve and change. Make sure to reevaluate them often, set new targets, or scale back when necessary.
As James Clear urges, “Be the designer of your world and not merely the consumer of it.” Every stumbling block along the way is only an opportunity to learn something about yourself, change tactics, and keep designing your new world with a greater understanding of what recovery means to you. We’re rooting for you!
You’ve decided that alcohol was taking more than it was giving, and it was time to kick it to the curb. Congrats! Taking that first step is crucial. But in the words of Yogi Berra, “If you don't know where you are going, you'll end up someplace else.” And while that’s true for any pursuit, goal setting in addiction recovery is especially important.
When it comes to setting goals in recovery, it’s good to be SMART. And we don’t just mean brainy (although we’re all about the brainy side of things here at Reframe). What we’re talking about is SMART goals — ones that are specific, measurable, achievable, relevant, and time-bound. A gold standard in the world of business and psychology, SMART goals are all about breaking down abstract concepts into practical, digestible chunks to create a clear path to recovery (or whatever our objective is).
However, even SMART goals can sometimes feel overwhelming, and a bit of extra guidance comes in handy. How can we make sure that our recovery goals stick? Let’s find out!
Goal setting in addiction recovery is key to making the process easy and manageable. SMART goals were originally introduced as a business tactic by George T. Doran in the Management Review and were made popular by Robert S. Rubin, who brought them to a wider audience. (For a deep dive, check out “What Are SMART Goals in Recovery?”)
SMART goals are also backed by science! They’re all about activating the reward system. This network of pathways evolved to keep habits going by rewarding us with a boost of pleasure when we engage in an action our brain thinks we need for survival. This neurochemical “gold star” comes in the form of dopamine, the feel-good neurotransmitter that motivates us to repeat the behavior.
Unfortunately, this system is easy to hijack, and substances such as alcohol do just that by artificially boosting dopamine levels that keep us coming back for more. SMART goals let us take our power back by tapping into a healthier way to get a dopamine “hit” — accomplishing small recovery-related tasks in a way that keeps us motivated to move forward. Achieving small milestones along the way keeps the dopamine flowing, reinforcing our progress and making our new habits stick.
However, sometimes even SMART goals can start to feel slippery. It comes down to what neuroscientists refer to as the “will” as well as the “way” to change. While the “way” is cognitive (it’s all about planning and strategizing — the job of the prefrontal cortex), the “will” is about intrinsic motivation driven by that reward system we mentioned earlier. That said, “will” doesn’t equal “willpower” — the motivation is driven by our shifting relationship with alcohol. And while SMART goals aim to provide rewards and bring lofty ambitions down to Earth, we might need to tweak our approach to make them work for us.
Now, let’s get into the nitty-gritty by checking out some specific strategies for setting goals in recovery using the SMART system and actually sticking to them.
“You select one of your aspirations, then come up with a bunch of specific behaviors that can help you achieve your aspiration.” ― B.J. Fogg
We know that SMART goals are specific, guiding us to define exactly what we want to achieve. For example, if we’re cutting back on booze, defining the exact drink limit sets us up for success.
However, sometimes it turns out that we need to go even smaller. Here are a few examples:
“As I accumulated dozens of new habits — mostly tiny ones — they combined to create a transformation. Sustaining all this did not feel hard. Pursuing change in this way felt natural and oddly fun.” ― B.J. Fogg
It’s also important that we don’t bite off more than we can chew: planning to train for a marathon, change jobs, and go vegan in the first month of recovery might be a bit much. SMART goals are all about breaking down goals into digestible chunks to get the prefrontal cortex on board with ease and make it easier to plan and execute steps. For example, one study showed that people were more willing to participate in a monthly savings program that called on them to contribute $5 per day rather than part with the entire $150 in one go.
However, if you find that even these “digestible” chunks are a bit too hard to swallow, it’s time to go smaller. Here are some tips to try:
Make it stick: Clarify your commitment. In addition to making your goals smaller, make sure that you’re fully committed to them. That drink limit we mentioned earlier? It needs to be realistic. If you know ahead of time that you’re not totally on board, it’s time to set a more achievable target.
“To conquer frustration, one must remain intensely focused on the outcome, not the obstacles.” ― T.F. Hodge
Know how they say “You have to see it to believe it?” Science says that’s true! Visual aids tap into our brain’s visual processing areas, making goals more tangible.
Seeing a record of your success or the perks you can look forward to when you reach your goal might give you that extra bit of dopamine you need to build momentum and keep going. Here are some ways to use visual aids when setting goals in recovery:
Make it stick: Use digital tools. Haven’t touched poster board and markers since your high school days (and aren’t about to)? No problem! These days, visual reminders have gone digital! Use Canva to create a digital vision board, put digital post-it notes on your laptop, make it your phone wallpaper, and set alarms throughout the day to make them flash on your screen. And, of course, remember to check out Reframe’s visual aids such as progress charts, drink trackers, and celebratory “recoins” that will help you stay on track.
“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” ― Zig Ziglar
We’re much less likely to stick to tasks that feel like busy work or don’t feel relevant to our lives. It’s all about being truly excited about the changes we’re working towards.
Here’s how you can make the results matter more:
Make it stick: Create something new. Make something creative out of your “why,” such as a digital collage or a poem. Personalizing it in this way will make it even more special (and getting your creative juices flowing will provide an extra dopamine boost!).
“A dream you dream together is not always a reality, but it is definitely the first necessary step towards making it one.” ― Shellen Lubin
You may have heard that “accountability is the bridge between commitment and results.” And it’s true! As soon as we tell someone else about our recovery goals, we boost our chances of actually getting there.
Another great thing about accountability? It helps us stick to deadlines. We know that “tomorrow” never actually comes — it’s always “today.” So planning on achieving a task “someday” is a sure way to put it on the back burner. This becomes less so if we know there’s someone waiting for that daily text or weekly phone call!
Here are some tips for staying accountable:
Make it stick: Find support. Check out the Reframe community to join forces with others who are working toward similar goals. Group chats, forum posts, and monthly challenges are all great ways to stay accountable while making friends along the way. At times when your in-person supports are not available, taking your commitments online can make all the difference!
“Celebrating small wins gives them something to repattern our life around.” ― B.J. Fogg
When thinking about ways to engage the reward system as we go about setting goals in recovery, let’s not forget the obvious — rewards! Treating yourself to something you enjoy (as long as it’s healthy and not booze-related) activates the reward system directly and keeps that dopamine flowing. Over time, the positive feedback loop gets stronger, and sticking to your SMART goals gets more and more fun. You know a reward is on the horizon!
Here are some tips to try:
Make it stick: Save up. Set aside some of the money you saved from ditching booze to keep that reward fund growing.
“Embrace mistakes as discoveries and use them to move forward.” ― B.J. Fogg
Sometimes, no matter how “SMART” we are about setting our recovery goals and trying to stick to them, things go amiss. Maybe you slip up and drink; maybe your exercise routine falls by the wayside; or maybe you find yourself missing your check-ins with supports a few times in a row. It happens to all of us!
The key is to see “mistakes” as “discoveries.” There’s always a message there, and that message isn’t “you failed.” Maybe you simply got tired, had a hard week at work, or dealt with an interpersonal conflict. Or, perhaps, you need to revisit your goals, trim them down a bit more and make them more manageable. Whatever got you there, see the setback as an opportunity to pause and regroup — it will end up being a testament to your resilience! You can even make reaching a certain number of goals — say 9 out of 10 — a goal in itself.
In the end, there’s no such thing as going “too slowly” or “going backwards”: as soon as you set foot on the path to changing your relationship with alcohol, your journey has begun. Here’s how James Clear puts it in Atomic Habits:
“When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it — but all that had gone before.”
Here are some tips for seeing setbacks as opportunities when setting goals in recovery:
Make it stick: Talk to yourself. Choose a mantra to repeat to yourself when a setback happens. You can even address it directly, saying, “Thank you for the opportunity!” to instantly shift to a positive mindset.
As you keep going on your journey, your SMART goals will evolve and change. Make sure to reevaluate them often, set new targets, or scale back when necessary.
As James Clear urges, “Be the designer of your world and not merely the consumer of it.” Every stumbling block along the way is only an opportunity to learn something about yourself, change tactics, and keep designing your new world with a greater understanding of what recovery means to you. We’re rooting for you!
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?
