Changed your drinking recently? Here’s how you can stick to the plan

Did you try Dry July? Or have you recently cut down on drinking or stopped altogether? The benefits often come quickly—improved mood, clearer thinking and more money in your pocket are just a few. If you’re wondering how to build on your progress, we’ve got a few ideas for you.

What’s good so far?

Recognise the benefits you’ve already gained. For example, your liver is happier, your health risks have decreased, and you may have lost some weight. Maybe your skin is clearer. You might also have noticed fewer anxious feelings, improved sleep, and an overall better mood. Hangovers and hanxiety are in your rear view mirror. You might even find that your relationships have improved as you’re more present and engaged.

Keep a journal, a calendar or an app that helps you monitor your drinking (the Drink Tracker in our Daybreak app is great for this) and the benefits you’ve seen in changing, so when you’re feeling tempted or discouraged you can remind yourself of how far you’ve come. Revisit our mindful drinking tips for reducing alcohol if you missed it.

You can also use tracking tools to remind yourself of the reasons why you wanted to re-think your relationship with alcohol in the first place.

Know your triggers

If you’ve recently cut down or stopped drinking, you’re probably well acquainted with your triggers to drink. These can be anything from stress at work, boozy get-togethers with friends or family, feelings such as loneliness or boredom, or even happiness that make you feel like drinking in celebration. Once you know your triggers, you can make plans to manage them and stay on track.

Fill the space

Cutting down or quitting alcohol will probably leave a space in your world that could be filled with enjoyable new (or neglected old!) routines and hobbies. Painting, gardening, playing an instrument, learning a language, running, yoga, meditation, swimming or cycling can all be helpful to reduce stress and improve your health and overall mood without raising a glass.

Rally your troops

Remember, you don’t have to go it alone. Enlisting the help of your support networks, including friends, family, work colleagues and support groups like our very own Daybreak, can be a game changer. You could be inspired or inspire others who are on their own journey of change.

Reward yourself

Celebrate your achievements, large and small, every step of the way. Reward yourself with something special, like a nice meal, a day trip, or a new purchase. You might also consider sharing your milestones with your support networks and make your achievements feel even more meaningful.

Look to the future

Re-thinking your relationship with alcohol is a journey. There’ll be ups and downs, but each day that you stay committed to your goals will strengthen your resolve. Keep your long-term health and happiness in mind, and try not to let short-term challenges cause you to detour from your path.

If you do have a slip-up and drink more than you intended, know that it doesn’t mean failure. Old patterns of behaviour can be hard to change, so just re-set your goals and keep going.

Changing your relationship with alcohol can be one of the best decisions you ever make for your health, happiness, and wellbeing. You may find that you have more time, money, and interest to spend on your hobbies, passions, and goals. Celebrating the wins, recognising all you’ve gained and having a community you can count on could be just what you need to keep going.

Over time, your new lifestyle that involves reduced drinking or quitting entirely will become your new normal, and the gains you’ve made will feel more secure. You’ll continue to grow, evolve, and discover new ways to enjoy life without alcohol being your go-to.

You’ve got this.

Best wishes from the Hello Sunday Morning Team