A Sober Start: My New Year Resolution to Quit Drinking for a Year
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Many of us have set a New Year’s resolution to drink less — and maybe you’re doing the Dry January challenge with us this year. Congrats! You’ve taken an important step to living a healthier, more fulfilling life. But why stop there? Why not continue and see where sobriety can take you if you stay with it even longer? We promise, only good things await. There’s absolutely nothing to lose — and so much to gain.
Curious? The timing is perfect — it’s January, and you’ve decided that this is the year. Let’s take a bold leap together into a year of sobriety — yes, a whole 365 days without booze. And guess what? By engaging our curiosity, and with science to back up our goals, we’re well on our way to the healthiest, most enjoyable year yet.
Alcohol is a double-edged sword, and our drinking habits can sneak up on us. On one hand, it creates a powerful illusion: our troubles momentarily fade away, we feel more social and relaxed, and everyone around us suddenly gets more interesting and amusing. And yet, the illusion quickly fades, resulting in misunderstandings, mood swings, depression, sleep disturbances, isolation, and, eventually, dependence and the risk of alcohol use disorder (AUD).
Whether or not the negative effects of alcohol are obvious in our lives, there are many perks that come with pressing pause on the booze. Ah, the beauty of a hangover-free morning! And who doesn’t love to save a little dough? When we’re not dropping regular amounts on cocktails or pints at the bar, we’ll have more cash in our wallet — and this is just the tip of the sober iceberg.
Science shows us that going sober can lead to numerous health benefits:
Now that we know the “why,” let’s get to the “how.” If thinking about a whole sober year at once feels intimidating, don’t worry! Let’s begin by making a sustainable plan that feels right for you.
After setting yourself up for success by making a plan for your sober year, it’s time to put it in motion. Here are some ways to keep the momentum going (and have fun along the way!):
Now it’s time to think about the next phase of your journey as we get closer to another New Year’s Eve. Why not keep the momentum going? There’s so much more to discover in sobriety, since that’s where authentic relationships, lifelong memories, and inspiring realizations happen.
And remember, although we’ve been talking about a year, it’s really a collection of days, hours, and moments. Those moments add up, and the more authentic ones you have, the more meaningful and rewarding the years become. In the words of psychologist Brene Brown, “Authenticity is a collection of choices that we have to make every day. It's about the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen.” So let your true self be seen — the one underneath the mask of alcohol.
1. Why should I quit drinking for a whole year?
Quitting alcohol for a year can work wonders for your health and well-being. It allows your body to heal, helps establish healthy sleep patterns, reduces weight, and decreases the risk of chronic diseases. Emotionally, it can lead to better relationships and mental clarity.
2. How do I start my sober year?
Start by reflecting on your current drinking habits and the role of alcohol in your life. Consider your drinking patterns, how you feel after you drink, and what triggers show up frequently. Then, make a plan that feels sustainable and right for you!
3. How can I maintain my commitment to a sober year?
Set clear intentions at the beginning of the year and modify them as needed to make them sustainable. Expand your sober support network, engage in regular physical activity, celebrate milestones, and explore new hobbies.
4. What are some strategies for staying sober during social events and holidays?
Plan alternative activities, engage in creative projects, spend time outside, and get curious about new experiences that don't revolve around alcohol. Surround yourself with supportive people and bring your non-alcoholic drinks to social gatherings.
5. How can I deal with cravings or the urge to drink?
Find activities that naturally release dopamine and endorphins, such as exercise, creative projects, or spending time outdoors. Connect with your support network or a community like Reframe when cravings hit! Also, practice mindfulness and remind yourself of the reasons you chose to take a break from 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 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!
Reframe supports you in reducing alcohol consumption and enhancing your well-being.