Setting goals for the new year: finding your balance with alcohol

The start of a new year feels like a clean slate—a chance to reflect, reset, and map out what you want the next 12 months to look like. For many people, this can be a great time to re-evaluate aspects of your lifestyle, including your relationship with alcohol. Whether you’re keen to cut back, take a break, or go booze-free altogether, setting realistic goals can help you make changes that stick.

At Hello Sunday Morning, we know it’s all about your journey. No judgement, no pressure—just progress that feels right for you. So, let’s dive into some tips for creating a plan that works, while still keeping things fun and fulfilling.

1. Take stock of your relationship with alcohol

Before setting any goals, it’s worth pausing to reflect. Grab a cuppa and ask yourself:

• Why do I drink? Is it for social reasons, stress relief, or just habit?
• How does drinking make me feel in the moment? And what about the day after?
• Does alcohol impact my health, mood, relationships, or energy levels?

This isn’t about being hard on yourself—it’s about understanding your “why.” When you know the reasons behind your drinking, it’s easier to set goals that truly align with what you want.

2. Choose goals that work for YOU

There’s no one-size-fits-all approach here. Everyone’s journey looks different, so think about what feels achievable and right for your lifestyle. A few ideas:

• Abstinence: Some people find that cutting alcohol out entirely works best. Maybe you want to tackle a month off (hello, FebFast!) or even go alcohol-free long-term.
• Moderation: If cutting back is more your style, set clear limits. For example, no drinking during the week or capping it at two drinks on nights out.
• Mindful Drinking: This is all about slowing down and being intentional—asking yourself why you’re drinking and opting for non-alcoholic alternatives when it feels right.

Whatever you decide, make sure it feels realistic and tailored to your needs.

3. Keep goals specific and achievable

Vague plans like “I’ll drink less” can be hard to stick to. Instead, set goals that are clear and measurable:

• “I’ll have four alcohol-free days each week.”
• “I’ll only have two drinks at Saturday BBQs.”
• “I’ll take a 30-day break from alcohol to see how I feel.”

If your goal feels overwhelming, break it down into smaller steps. Progress is progress—no matter how small.

4. Plan for life’s curveballs

Let’s be real: life happens. You might hit a few bumps along the way, and that’s totally fine – to be expected really. The key is being prepared.

• Social events: Think about parties or gatherings where you’d usually drink. Bring your own non-alcoholic drinks (kombucha, anyone?) or let friends know about your goals so they can support you.
• Cravings: Have a few go-to strategies ready, like taking a quick walk, making a mocktail, or calling a friend.
• Kindness counts: If you slip up, don’t sweat it. Reflect on what happened, adjust your plans if needed, and keep moving forward.

It’s all about progress, not perfection.

5. Track your progress

There’s something super motivating about seeing how far you’ve come. Try these ideas:

• Use a journal or an app like Daybreak to record alcohol-free days or note how you’re feeling.
• Reflect on benefits of cutting down or stopping like better sleep, more energy, or a clearer mind.
• Celebrate milestones, whether it’s a week off booze, sticking to your limits, or navigating a social event without alcohol.

The small wins add up, and they’re worth recognising!

6. Surround yourself with support

You don’t have to do this solo. Sharing your goals with friends, family, or a supportive community can make all the difference.

• Connect with others on a similar path, either online or in person.
• Let your inner circle know about your goals so they can cheer you on.
• Check out resources, blogs, or groups like Daybreak for inspiration and practical tips.

Having a cheer squad—even a virtual one like Daybreak—can help you stay motivated and remind you you’re not alone. Our community is here to help – from practical tips to shared experiences that can keep you motivated.

7. Celebrate every win, big AND small

Progress deserves a high-five! Whether it’s navigating a night out without a drink, feeling fresh in the mornings, or hitting a personal milestone, every step forward counts.

Noticed you’re sleeping better? That’s a win. Feel more energised during the day? Celebrate that. It’s all about acknowledging the good stuff and giving yourself a well-earned pat on the back.

The bottom line: it’s your journey

Setting goals around alcohol isn’t about restriction—it’s about choice. It’s about taking control of your lifestyle in a way that aligns with your values, health, and happiness.

Whether you’re cutting back, taking a break, or saying goodbye to alcohol altogether, the key is to make it work for you. Progress might take time, but every step you take brings you closer to the balanced, healthy life you want.

So here’s to a fresh start, a cracking year ahead, and goals that empower you to live your best life. You’ve got this.