Peer pressure plays a significant role in alcohol use and can make cutting back in a social setting tricky. However, there are several strategies that can help get around this problem.
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!
Alcohol often finds its way into the picture when we’re painting the town red with our pals. But what happens when we decide to cut back on the booze, or maybe quit entirely? It's no easy feat, especially when faced with social situations involving alcohol. Here's a bit of encouragement, some scientific insight, and a few tricks of the trade to help you stay on your path, even when the party's in full swing.
To start, it’s worth acknowledging that peer pressure is very real. Contrary to popular belief, peer pressure isn't just a teenage phenomenon. As a 2020 BMC Public Health study showed, it follows us into adulthood, sneakily shaping our choices and behaviors, especially when it comes to alcohol. Likewise, a 2019 survey of UK drinkers found that more than 30% of the participants reported drinking more than they intended because of pressure, and more than half wished there was less pressure around alcohol. For those of us figuring out how to control drinking without quitting, peer pressure can be a major barrier.
Just imagine: a hard day at work, a casual after-hours drink, and a colleague cheerfully insisting "One more won't hurt!" But why does this happen? Here are some of the most common reasons people tend to experience peer pressure around alcohol:
So, how do we arm ourselves against this invisible foe when we're aiming to cut back on alcohol? We certainly don’t want to avoid social gatherings entirely — that’s neither fun nor practical. If you’ve gotten to the point where you’re wondering how to cut back or stop drinking on your own, we’re here to remind you that you can still have friends even if you change your relationship with alcohol. Here are some proven strategies:
It’s vital to remember that cutting back on alcohol isn't about going from 100 to 0 instantly. It's about making conscious decisions that suit our lifestyles and our health. Studies show that gradual reductions in alcohol intake are more sustainable in the long run than abrupt changes.
As we take on this journey of reduced drinking, it’s okay to have setbacks. The point is to keep trying and to keep learning about ourselves and our patterns. Cutting back on alcohol doesn't mean we have to cut back on fun! It just means we're choosing a different way to enjoy ourselves, one that's healthier and more sustainable.
Alcohol often finds its way into the picture when we’re painting the town red with our pals. But what happens when we decide to cut back on the booze, or maybe quit entirely? It's no easy feat, especially when faced with social situations involving alcohol. Here's a bit of encouragement, some scientific insight, and a few tricks of the trade to help you stay on your path, even when the party's in full swing.
To start, it’s worth acknowledging that peer pressure is very real. Contrary to popular belief, peer pressure isn't just a teenage phenomenon. As a 2020 BMC Public Health study showed, it follows us into adulthood, sneakily shaping our choices and behaviors, especially when it comes to alcohol. Likewise, a 2019 survey of UK drinkers found that more than 30% of the participants reported drinking more than they intended because of pressure, and more than half wished there was less pressure around alcohol. For those of us figuring out how to control drinking without quitting, peer pressure can be a major barrier.
Just imagine: a hard day at work, a casual after-hours drink, and a colleague cheerfully insisting "One more won't hurt!" But why does this happen? Here are some of the most common reasons people tend to experience peer pressure around alcohol:
So, how do we arm ourselves against this invisible foe when we're aiming to cut back on alcohol? We certainly don’t want to avoid social gatherings entirely — that’s neither fun nor practical. If you’ve gotten to the point where you’re wondering how to cut back or stop drinking on your own, we’re here to remind you that you can still have friends even if you change your relationship with alcohol. Here are some proven strategies:
It’s vital to remember that cutting back on alcohol isn't about going from 100 to 0 instantly. It's about making conscious decisions that suit our lifestyles and our health. Studies show that gradual reductions in alcohol intake are more sustainable in the long run than abrupt changes.
As we take on this journey of reduced drinking, it’s okay to have setbacks. The point is to keep trying and to keep learning about ourselves and our patterns. Cutting back on alcohol doesn't mean we have to cut back on fun! It just means we're choosing a different way to enjoy ourselves, one that's healthier and more sustainable.
The new trend of being “soberish” or “damp” describes people who have decided to take a more mindful approach to drinking in an effort to protect their physical and mental health from the dangerous effects of excessive alcohol use.
Whether you're considering a life without alcohol or are simply sober-curious, remember that making positive changes is always worth it — and the Reframe app is here to help! You will have access to tools and skills that can help you explore a sober or soberish lifestyle in a fun and intuitive way.
With our # 1-rated app, you’ll have access to daily readings that help you develop new habits and sharpen your problem-solving skills. You will also receive a set of daily tasks, journal prompts, guided meditations, and motivational quotes to keep you inspired.
When you join, you’ll have a chance to interact with a worldwide community of caring, compassionate people just like you, eager to share their stories and advice in our 24/7 Forum chat. You can also connect with licensed coaches for one-on-one counseling sessions, as well as daily check-in calls via Zoom if you would like extra support.
The Reframe in-app Toolkit is a treasure trove of resources that will arm you with additional knowledge and help you hone your new skills. Most importantly, the Reframe app is free for 7 days — so try it today risk-free! We would love to be a part of your healing journey. Hope to see you in the app!
There’s a buzzing trend in the wellness arena: being “soberish” or “damp.” Let’s take a deep dive into this concept, which is changing how people perceive their relationship with alcohol.
What exactly does “soberish” mean? And what is a “damp” lifestyle? They’re terms that have come to define a state of selective sobriety — people who are “soberish” or “damp” aren’t completely abstinent from alcohol, but they’re intentional and mindful about their consumption. It's about setting your own rules and finding balance. You're not a teetotaler, but you're also not partaking in boozy blowouts. You're treading the path of moderation and maybe even becoming “sober-curious.”
The “soberish” approach acknowledges the detrimental effects excessive alcohol can have on both physical and mental health. Picture your body as a well-oiled machine. If alcohol is added in excess, it's like throwing a wrench in the works; it can disrupt various bodily functions. As just one example, it can strain the liver, leading to diseases like cirrhosis, in which the liver cells get damaged and replaced by scar tissue. It can also increase the risk of various cancers, including mouth, esophagus, colorectal, stomach, liver, pancreatic, and breast cancer. Moreover, alcohol has been associated with an increased risk of diabetes and can be detrimental to gut health, too.
Excessive alcohol can impact our mental well-being, too. Alcohol tends to amplify our feelings, so if we’re feeling anxious, alcohol might increase those feelings instead of suppressing them. While drinking might feel like a temporary relief, alcohol can exacerbate anxiety symptoms in the long run.
So where does “soberish” fall in all this? It's like taking the steering wheel of our health and well-being into our own hands. We’re in the driver’s seat, deciding when to hit the brakes on our alcohol intake and when to gently press the accelerator, always ensuring we’re in control.
Going “damp” is a similar idea with an even more casual, user-friendly flavor. Like being “soberish,” it’s all about finding a sweet spot between complete sobriety (being bone-dry) and drinking regularly. This particular spin on the concept first appeared thanks to a TikToker named Hana Elson. She's whipped up a bunch of videos teaching people about the upsides of “damp” drinking, and boy, has it struck a chord! The #damplifestyle hashtag on TikTok is up to nearly 20 million views and still going strong.
The “damp” lifestyle is a down-to-earth way to handle drinking. Picture it like the mindful eating trend but swapping out food for alcohol. You can still have a drink, but you're setting some ground rules for yourself.
Being “damp” is all about spotting why you're drinking and the fallout that might come from it. The goal is similar to the “soberish” approach – making your relationship with alcohol a whole lot healthier.
Some may ask, "Why not go entirely sober?" Absolutely, sure — complete abstinence works for some. However, absolute sobriety can be a drastic change, and the idea of never having a drink again can be daunting — especially at the beginning, when we’re still trying to determine what relationship with alcohol is right for us. Being “soberish” allows for flexibility in the way we see our relationship with alcohol. It's about choosing when, where, and how much we drink, putting the power back in our own hands.
The concept of being “soberish” or “damp” goes hand-in-hand with the principles of mindful drinking. It's like turning on the GPS to navigate our journey with alcohol. We become more aware of our speed (rate of consumption), our destination (how we feel after drinking), and any bumps on the road (unwanted side effects). This mindful approach lets us enjoy the journey without veering off the healthy path.
Non-alcoholic alternatives play a significant role in the “soberish” or “damp” journey. Think of them as rest stops along the road. We still get to enjoy the ride — parties, celebrations, and social gatherings — without adding road wear to our health. Non-alcoholic drinks have been shown not only to help reduce alcohol intake but also to improve overall quality of life. So the next time you're at a social gathering, don't hesitate to reach for that mocktail or sparkling water!
Don’t know how to shift toward a “soberish” or “damp” lifestyle? Here are a few practical tips:
One of the best ways to give the “damp” or “soberish” lifestyle a go is to explore Reframe’s Damp January challenge.
The Damp January challenge is exactly what it sounds like: during the entire month of January, try to be conscious about drinking less than you usually do. Unlike the traditional Dry January, this challenge is perfect for those of us who aren’t looking to go sober for the entire month (or at all), but would like to be more mindful of their alcohol intake and improve their relationship with it.
In a nutshell, being “soberish” — or “damp,” if you prefer — means you're the one in the driver's seat, taking control of your journey with alcohol, making conscious choices to ensure you enjoy the ride while maintaining your physical and mental well-being.
The idea behind being soberish or damp is not about demonizing alcohol; it’s about promoting a balanced, healthier lifestyle. It's about enjoying a glass of wine on a special occasion without feeling the pressure to finish a whole bottle or choosing a mocktail over a cocktail without any insecurity.
Being “soberish” or “damp” gives you the freedom to define your own relationship with alcohol, giving you control and the opportunity to lead a happier, healthier life.
There’s a buzzing trend in the wellness arena: being “soberish” or “damp.” Let’s take a deep dive into this concept, which is changing how people perceive their relationship with alcohol.
What exactly does “soberish” mean? And what is a “damp” lifestyle? They’re terms that have come to define a state of selective sobriety — people who are “soberish” or “damp” aren’t completely abstinent from alcohol, but they’re intentional and mindful about their consumption. It's about setting your own rules and finding balance. You're not a teetotaler, but you're also not partaking in boozy blowouts. You're treading the path of moderation and maybe even becoming “sober-curious.”
The “soberish” approach acknowledges the detrimental effects excessive alcohol can have on both physical and mental health. Picture your body as a well-oiled machine. If alcohol is added in excess, it's like throwing a wrench in the works; it can disrupt various bodily functions. As just one example, it can strain the liver, leading to diseases like cirrhosis, in which the liver cells get damaged and replaced by scar tissue. It can also increase the risk of various cancers, including mouth, esophagus, colorectal, stomach, liver, pancreatic, and breast cancer. Moreover, alcohol has been associated with an increased risk of diabetes and can be detrimental to gut health, too.
Excessive alcohol can impact our mental well-being, too. Alcohol tends to amplify our feelings, so if we’re feeling anxious, alcohol might increase those feelings instead of suppressing them. While drinking might feel like a temporary relief, alcohol can exacerbate anxiety symptoms in the long run.
So where does “soberish” fall in all this? It's like taking the steering wheel of our health and well-being into our own hands. We’re in the driver’s seat, deciding when to hit the brakes on our alcohol intake and when to gently press the accelerator, always ensuring we’re in control.
Going “damp” is a similar idea with an even more casual, user-friendly flavor. Like being “soberish,” it’s all about finding a sweet spot between complete sobriety (being bone-dry) and drinking regularly. This particular spin on the concept first appeared thanks to a TikToker named Hana Elson. She's whipped up a bunch of videos teaching people about the upsides of “damp” drinking, and boy, has it struck a chord! The #damplifestyle hashtag on TikTok is up to nearly 20 million views and still going strong.
The “damp” lifestyle is a down-to-earth way to handle drinking. Picture it like the mindful eating trend but swapping out food for alcohol. You can still have a drink, but you're setting some ground rules for yourself.
Being “damp” is all about spotting why you're drinking and the fallout that might come from it. The goal is similar to the “soberish” approach – making your relationship with alcohol a whole lot healthier.
Some may ask, "Why not go entirely sober?" Absolutely, sure — complete abstinence works for some. However, absolute sobriety can be a drastic change, and the idea of never having a drink again can be daunting — especially at the beginning, when we’re still trying to determine what relationship with alcohol is right for us. Being “soberish” allows for flexibility in the way we see our relationship with alcohol. It's about choosing when, where, and how much we drink, putting the power back in our own hands.
The concept of being “soberish” or “damp” goes hand-in-hand with the principles of mindful drinking. It's like turning on the GPS to navigate our journey with alcohol. We become more aware of our speed (rate of consumption), our destination (how we feel after drinking), and any bumps on the road (unwanted side effects). This mindful approach lets us enjoy the journey without veering off the healthy path.
Non-alcoholic alternatives play a significant role in the “soberish” or “damp” journey. Think of them as rest stops along the road. We still get to enjoy the ride — parties, celebrations, and social gatherings — without adding road wear to our health. Non-alcoholic drinks have been shown not only to help reduce alcohol intake but also to improve overall quality of life. So the next time you're at a social gathering, don't hesitate to reach for that mocktail or sparkling water!
Don’t know how to shift toward a “soberish” or “damp” lifestyle? Here are a few practical tips:
One of the best ways to give the “damp” or “soberish” lifestyle a go is to explore Reframe’s Damp January challenge.
The Damp January challenge is exactly what it sounds like: during the entire month of January, try to be conscious about drinking less than you usually do. Unlike the traditional Dry January, this challenge is perfect for those of us who aren’t looking to go sober for the entire month (or at all), but would like to be more mindful of their alcohol intake and improve their relationship with it.
In a nutshell, being “soberish” — or “damp,” if you prefer — means you're the one in the driver's seat, taking control of your journey with alcohol, making conscious choices to ensure you enjoy the ride while maintaining your physical and mental well-being.
The idea behind being soberish or damp is not about demonizing alcohol; it’s about promoting a balanced, healthier lifestyle. It's about enjoying a glass of wine on a special occasion without feeling the pressure to finish a whole bottle or choosing a mocktail over a cocktail without any insecurity.
Being “soberish” or “damp” gives you the freedom to define your own relationship with alcohol, giving you control and the opportunity to lead a happier, healthier life.
Learn to navigate social situations where alcohol is involved when you’re cutting back on drinking. Discover suggestions for navigating conversations about your decision and embracing your ‘why.’ Embrace your choices to cut back with confidence and ease!
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!
Cheers to a healthier and happier you! You've made the decision to cut back on alcohol, and that's something to be celebrated.
Taking charge of your well-being is a bold step towards a better life, and we're here to help you navigate the journey –– with confidence. Whether you're looking to cut back on drinking for health reasons, personal growth, or simply to feel more in control, assertiveness is the key to success.
In this article, we'll explore the art of being assertive about your decision, equipping you with the tools and mindset to embrace a mindful drinking lifestyle. Let’s talk about how to cut back on drinking and be more assertive with our decisions.
You're at a social gathering, surrounded by friends and acquaintances. The room is buzzing with conversations and laughter, and the clinking of glasses fills the air. You decide to stick to your commitment of cutting back on drinking, opting for sparkling water instead. As you hold the can in your hand, someone approaches you with a puzzled expression.
"Why aren't you drinking?” they ask. “Are you on some kind of diet?"
Sound familiar? In situations like these, being assertive can be a challenge — but it's essential to stay true to yourself and your goals.
You must first remember to embrace your “why.” Understanding and embracing the reasons you’re changing your relationship with alcohol can empower you in social situations. Whether it's for your physical health, mental clarity, or personal growth, reminding yourself of your motivations will help you stand firm and confidently express your decision.
Let's explore some strategies to help you become more assertive about your decision:
Remember, it’s not about being aggressive or confrontational. Assertiveness is about confidently expressing your needs and boundaries while respecting others.
There are plenty of reasons why we cut back. People are curious, but the truth of it is –– it’s truly no one’s business knowing the reasons behind our personal decision to do so. However, if you feel like sharing your why with someone who asks, here are some ways to navigate those conversations.
1. For health reasons. If your primary motivation is health-related, you can use these statements:
2. For mindful drinking. If cutting back is driven by a need to observe or improve your relationship to alcohol, try using these explanations:
3. For mental clarity. By reducing alcohol consumption, you open the door to enhanced focus, improved cognitive function, and a heightened sense of awareness. Say goodbye to the mental noise and hello to a sharp, vibrant mind ready to conquer whatever comes your way.
4. For personal growth. If drinking makes you feel shame or regret the next morning, that’s a good sign you need to cut back. Embrace those feelings on your path to personal growth.
Keep it brief! There are many whys and ways to cut back on drinking, but you can share as much or as little as you like. No one is entitled to know the reasons behind something this personal, so these phrases are just here to support you if you want to share. Be prepared for all kinds of responses –– including defensiveness and resistance –– and stand your ground as you remember your why. That’s enough.
In the final section, we'll explore how to embrace empowerment and build a strong support network to bolster your assertiveness.
By practicing assertiveness and embracing empowerment, you're not only standing up for your choices but also inspiring those around you to embrace healthier habits. Remember, assertiveness is a skill that improves with practice. Celebrate your victories, no matter how small, and learn from any challenges you encounter along the way.
And remember, if you ever need a little pep talk or advice, Reframe and the community you’ll find there is ready to support you every step of the way. You've got this!
Cheers to a healthier and happier you! You've made the decision to cut back on alcohol, and that's something to be celebrated.
Taking charge of your well-being is a bold step towards a better life, and we're here to help you navigate the journey –– with confidence. Whether you're looking to cut back on drinking for health reasons, personal growth, or simply to feel more in control, assertiveness is the key to success.
In this article, we'll explore the art of being assertive about your decision, equipping you with the tools and mindset to embrace a mindful drinking lifestyle. Let’s talk about how to cut back on drinking and be more assertive with our decisions.
You're at a social gathering, surrounded by friends and acquaintances. The room is buzzing with conversations and laughter, and the clinking of glasses fills the air. You decide to stick to your commitment of cutting back on drinking, opting for sparkling water instead. As you hold the can in your hand, someone approaches you with a puzzled expression.
"Why aren't you drinking?” they ask. “Are you on some kind of diet?"
Sound familiar? In situations like these, being assertive can be a challenge — but it's essential to stay true to yourself and your goals.
You must first remember to embrace your “why.” Understanding and embracing the reasons you’re changing your relationship with alcohol can empower you in social situations. Whether it's for your physical health, mental clarity, or personal growth, reminding yourself of your motivations will help you stand firm and confidently express your decision.
Let's explore some strategies to help you become more assertive about your decision:
Remember, it’s not about being aggressive or confrontational. Assertiveness is about confidently expressing your needs and boundaries while respecting others.
There are plenty of reasons why we cut back. People are curious, but the truth of it is –– it’s truly no one’s business knowing the reasons behind our personal decision to do so. However, if you feel like sharing your why with someone who asks, here are some ways to navigate those conversations.
1. For health reasons. If your primary motivation is health-related, you can use these statements:
2. For mindful drinking. If cutting back is driven by a need to observe or improve your relationship to alcohol, try using these explanations:
3. For mental clarity. By reducing alcohol consumption, you open the door to enhanced focus, improved cognitive function, and a heightened sense of awareness. Say goodbye to the mental noise and hello to a sharp, vibrant mind ready to conquer whatever comes your way.
4. For personal growth. If drinking makes you feel shame or regret the next morning, that’s a good sign you need to cut back. Embrace those feelings on your path to personal growth.
Keep it brief! There are many whys and ways to cut back on drinking, but you can share as much or as little as you like. No one is entitled to know the reasons behind something this personal, so these phrases are just here to support you if you want to share. Be prepared for all kinds of responses –– including defensiveness and resistance –– and stand your ground as you remember your why. That’s enough.
In the final section, we'll explore how to embrace empowerment and build a strong support network to bolster your assertiveness.
By practicing assertiveness and embracing empowerment, you're not only standing up for your choices but also inspiring those around you to embrace healthier habits. Remember, assertiveness is a skill that improves with practice. Celebrate your victories, no matter how small, and learn from any challenges you encounter along the way.
And remember, if you ever need a little pep talk or advice, Reframe and the community you’ll find there is ready to support you every step of the way. You've got this!
The sober curious movement is quickly gaining momentum. What exactly does it entail, though? Let’s take a look.
Being sober curious is about starting a conversation — a conversation with ourselves and with others. Embracing this way of life is about creating a space in which we feel free to choose, question, and explore, all in pursuit of our well-being, happiness, and authentic selves.
So, are you ready to explore your own sober curiosity? The Reframe app is here to support you! Whether your goal is to stop drinking or reduce how much you drink, we’ll give you the tools and guidance you need to succeed. We’ve helped hundreds of thousands of people break free from the societal pressure to drink and develop healthier habits, and we’ll help you do the same too.
We understand that everyone’ bodies, life experiences, and goals are unique. That’s why our daily readings present neuroscientific facts that will help you discern the impact alcohol has on your life. When you join the Reframe community, you’ll gain access to our 24/7 Forum chat and daily Zoom check-in calls. We’re a diverse and engaging group of people from around the world who are asking the same questions you are, and wrestling with the same challenges. Remember that you’re never alone!
Best of all, you can try Reframe free for 7 days, so there’s no risk — and a lot of potential gain! We want you to be fully satisfied with your experience, which is why we’re committed to a 100% money-back guarantee.
Consider how it would feel to finally live with the mental clarity, energy, and empowerment you deserve. If you feel that it’s time to ditch the booze, you’ve come to the right place. We want you to live your best life. Break free from an unhealthy relationship with alcohol, lean into your sober curiosity, and live more with Reframe! We look forward to meeting you!
You're at a lively party on a Friday night. The room is abuzz with animated conversations, bursts of laughter echo through the air, and clinking glasses filled with colorful beverages are omnipresent. In this situation, most of us would feel obliged to accept the next glass of wine or beer offered to us, fearing that a refusal might tarnish our social image. But, have we ever considered what it would be like to say "no" to alcohol and still have a good time? This question is at the core of the sober curious movement.
Sober curiosity isn't about imposing an absolute ban on alcohol; rather, the movement embraces a mindful approach toward drinking habits. Sober curiosity demands that we question why we automatically reach for alcohol and what sobriety might hold for us. The intriguing concept isn't anchored on any hard-and-fast rule, but on the freedom to choose and question our choices, and the willingness to explore alternatives. It represents an attitudinal shift towards our relationship with alcohol.
Drinking is traditionally viewed as a bonding tool and form of pleasure. Happy hours, boozy brunches, and celebratory wine tastings are omnipresent in today’s society, and many cultures’ social events center around alcohol. The sober curious movement challenges the conventional belief that alcohol is required to have fun, be sociable, or feel relaxed. The philosophy nudges us toward an introspective journey that will ultimately help us decipher whether our drinking habits are born out of genuine enjoyment or mere societal pressure and norms.
Sober curiosity doesn’t aim to instill fear or guilt at the thought of enjoying a glass of wine or beer. Rather, it aims to create an atmosphere in which we can openly question and talk about our relationship with alcohol without judgment or stigma. Those who are sober curious believe in nurturing a culture in which choosing a non-alcoholic drink at a party is as normal and accepted as choosing a cocktail.
Science continues to support the concept of sober curiosity. Countless studies have shown that people who abstain from alcohol even for short periods experience significant improvements in their physical and emotional well-being.
Other studies have suggested that even moderate drinking can impact our health. Alcohol is associated with a range of health issues, from liver disease to heart conditions to some forms of cancer. On a psychological level, alcohol can contribute to feelings of depression and anxiety.
And despite the common belief that alcohol helps us sleep better, science has shown that alcohol can disrupt sleep patterns. A review of several studies published in the journal Alcoholism: Clinical and Experimental Research suggested that alcohol may help us fall asleep quicker, but it can also disrupt our rapid eye movement (REM) sleep, which is vital for memory, concentration, and learning.
Many of those who've embraced the sober curious movement have reported having better sleep, more energy, and an improvement in their skin. They often gain a newfound clarity of mind and enhanced productivity.
But being sober curious isn’t just about the health benefits. It's about breaking free from the shackles of societal expectations and norms, challenging the status quo, and finding our own path. When we change our relationship with alcohol, we discover our true selves and the authentic ways in which we enjoy life unfettered by its influence. The sober curious movement is about being comfortable and confident in our decisions without fear of judgment or prejudice.
Celebrities from various backgrounds, generations, and fields have embraced the sober curious movement, providing a rich tapestry of inspiring journeys that echo the universal appeal of the trend.
Consider Hollywood legend Samuel L. Jackson, who has been sober for over two decades. His decision to quit drinking wasn't driven by a moment of curiosity but a profound realization of alcohol’s impact on his life and career. Jackson's inspiring journey continues to inspire people from all walks of life to reassess their relationship with alcohol.
British singer-songwriter Adele made headlines when she announced her decision to drastically cut down her alcohol consumption. She admitted that, although her love for wine remained, she chose to limit it, focusing instead on her health and well-being. Adele's journey offers a great example of how one can balance a sober curious approach and still occasionally enjoy a drink.
Jada Pinkett Smith, a revered actress and talk show host, decided to drastically cut back her drinking years ago after noticing that she was becoming reliant on it. Her story is a stirring example of how the sober curious movement empowers us to take control of our choices.
These examples support the sober curious movement by illustrating that even those in the limelight are turning their backs on the societal expectation to habitually drink.
The sober curious movement is about exploration and experimentation. We can begin with small steps, perhaps opting for a non-alcoholic drink at a party, or choosing to spend one weekend entirely sober. We can even try different non-alcoholic cocktails or “mocktails,” and experiment with other ways to relax and have fun that don't involve alcohol. There's no rulebook, no right or wrong way. The path to becoming sober curious is as unique as we are.
The sober curious movement invites us to share our experiences, learn from each other, and support one another. As we emphasize at Reframe, it’s about fostering a community where we don't feel isolated or alienated for choosing sobriety, even if it's just for a night, a week, or a month.
Remember, being sober curious doesn't necessarily mean being anti-alcohol. It simply means being pro-questioning and pro-exploration. When we explore this new way of being, we value our well-being and happiness, recognize the role that alcohol plays in our lives, and consider if we might want to change that role. And if we decide to make that change, it's about doing so with understanding, compassion, and acceptance, both for ourselves and others.
Questions, doubts, and challenges might arise as we embrace sober curiosity, but this is all part of the process. We might discover that we enjoy life more without alcohol, or that we still enjoy the occasional glass of wine or beer. The key is that we make this decision consciously, mindfully, and authentically — not because we feel we have to, but because we want to.
You're at a lively party on a Friday night. The room is abuzz with animated conversations, bursts of laughter echo through the air, and clinking glasses filled with colorful beverages are omnipresent. In this situation, most of us would feel obliged to accept the next glass of wine or beer offered to us, fearing that a refusal might tarnish our social image. But, have we ever considered what it would be like to say "no" to alcohol and still have a good time? This question is at the core of the sober curious movement.
Sober curiosity isn't about imposing an absolute ban on alcohol; rather, the movement embraces a mindful approach toward drinking habits. Sober curiosity demands that we question why we automatically reach for alcohol and what sobriety might hold for us. The intriguing concept isn't anchored on any hard-and-fast rule, but on the freedom to choose and question our choices, and the willingness to explore alternatives. It represents an attitudinal shift towards our relationship with alcohol.
Drinking is traditionally viewed as a bonding tool and form of pleasure. Happy hours, boozy brunches, and celebratory wine tastings are omnipresent in today’s society, and many cultures’ social events center around alcohol. The sober curious movement challenges the conventional belief that alcohol is required to have fun, be sociable, or feel relaxed. The philosophy nudges us toward an introspective journey that will ultimately help us decipher whether our drinking habits are born out of genuine enjoyment or mere societal pressure and norms.
Sober curiosity doesn’t aim to instill fear or guilt at the thought of enjoying a glass of wine or beer. Rather, it aims to create an atmosphere in which we can openly question and talk about our relationship with alcohol without judgment or stigma. Those who are sober curious believe in nurturing a culture in which choosing a non-alcoholic drink at a party is as normal and accepted as choosing a cocktail.
Science continues to support the concept of sober curiosity. Countless studies have shown that people who abstain from alcohol even for short periods experience significant improvements in their physical and emotional well-being.
Other studies have suggested that even moderate drinking can impact our health. Alcohol is associated with a range of health issues, from liver disease to heart conditions to some forms of cancer. On a psychological level, alcohol can contribute to feelings of depression and anxiety.
And despite the common belief that alcohol helps us sleep better, science has shown that alcohol can disrupt sleep patterns. A review of several studies published in the journal Alcoholism: Clinical and Experimental Research suggested that alcohol may help us fall asleep quicker, but it can also disrupt our rapid eye movement (REM) sleep, which is vital for memory, concentration, and learning.
Many of those who've embraced the sober curious movement have reported having better sleep, more energy, and an improvement in their skin. They often gain a newfound clarity of mind and enhanced productivity.
But being sober curious isn’t just about the health benefits. It's about breaking free from the shackles of societal expectations and norms, challenging the status quo, and finding our own path. When we change our relationship with alcohol, we discover our true selves and the authentic ways in which we enjoy life unfettered by its influence. The sober curious movement is about being comfortable and confident in our decisions without fear of judgment or prejudice.
Celebrities from various backgrounds, generations, and fields have embraced the sober curious movement, providing a rich tapestry of inspiring journeys that echo the universal appeal of the trend.
Consider Hollywood legend Samuel L. Jackson, who has been sober for over two decades. His decision to quit drinking wasn't driven by a moment of curiosity but a profound realization of alcohol’s impact on his life and career. Jackson's inspiring journey continues to inspire people from all walks of life to reassess their relationship with alcohol.
British singer-songwriter Adele made headlines when she announced her decision to drastically cut down her alcohol consumption. She admitted that, although her love for wine remained, she chose to limit it, focusing instead on her health and well-being. Adele's journey offers a great example of how one can balance a sober curious approach and still occasionally enjoy a drink.
Jada Pinkett Smith, a revered actress and talk show host, decided to drastically cut back her drinking years ago after noticing that she was becoming reliant on it. Her story is a stirring example of how the sober curious movement empowers us to take control of our choices.
These examples support the sober curious movement by illustrating that even those in the limelight are turning their backs on the societal expectation to habitually drink.
The sober curious movement is about exploration and experimentation. We can begin with small steps, perhaps opting for a non-alcoholic drink at a party, or choosing to spend one weekend entirely sober. We can even try different non-alcoholic cocktails or “mocktails,” and experiment with other ways to relax and have fun that don't involve alcohol. There's no rulebook, no right or wrong way. The path to becoming sober curious is as unique as we are.
The sober curious movement invites us to share our experiences, learn from each other, and support one another. As we emphasize at Reframe, it’s about fostering a community where we don't feel isolated or alienated for choosing sobriety, even if it's just for a night, a week, or a month.
Remember, being sober curious doesn't necessarily mean being anti-alcohol. It simply means being pro-questioning and pro-exploration. When we explore this new way of being, we value our well-being and happiness, recognize the role that alcohol plays in our lives, and consider if we might want to change that role. And if we decide to make that change, it's about doing so with understanding, compassion, and acceptance, both for ourselves and others.
Questions, doubts, and challenges might arise as we embrace sober curiosity, but this is all part of the process. We might discover that we enjoy life more without alcohol, or that we still enjoy the occasional glass of wine or beer. The key is that we make this decision consciously, mindfully, and authentically — not because we feel we have to, but because we want to.
Mindful drinking can be a powerful tool in cutting back on alcohol. Here’s why you should practice it, and how to go about doing so.
Whether it’s a celebratory toast or a bit of liquid courage to approach that cutie we’ve had our eye on at a party, for most of us, alcohol is an integral part of socializing. But when the good time turns into an all-night binge or an unhealthy habit, it can be hard to recognize the warning signs. That’s why mindful drinking has recently become an important topic of conversation.
When we think of mindfulness, alcohol is probably the last thing we’d associate it with. After all, many of us drink to escape reality and numb our feelings, not connect with them on a deeper level. But we’re here to make a bold claim: mindfulness and alcohol consumption are not mutually exclusive — we can mindfully engage in healthy drinking behaviors. And when we do, we reap tons of benefits. Let’s chat about them in this blog post.
First of all, what exactly is mindful drinking? This practice is about being conscious of our drinking habits and making intentional decisions about when and how much to consume. It means acknowledging the impact that alcohol can have on our mental and physical health and understanding that it can be both a positive and negative influence. Mindful drinking is not about giving up alcohol altogether; it’s about drinking in moderation and having a full understanding of the consequences of overdrinking. It’s also about understanding that alcohol is not the only way to have a good time and that there are many other ways to enjoy ourselves without it.
When we drink mindfully, we allow ourselves to feel all of the sensations that arise while we’re drinking. We notice how we feel before we take the first sip, asking ourselves whether we’re anxious, sad, irritated, happy, or numb. If we find that we’re drinking to bury unpleasant feelings, mindful drinking would entail putting the glass or bottle down and deciding if something else would serve us better — like maybe a nap, a snack, or a conversation with a loved one.
Mindful drinking also entails that we pay attention to how the alcohol tastes, how it makes us feel physically, and how our mental state changes. The more we practice mindful drinking, the better we become at honoring our limits and not using alcohol as a means to escape.
Mindful drinking offers a variety of benefits for both our physical and emotional well-being. Here are a few of the most notable:
Regularly drinking to excess can lead to a variety of physical health issues, including liver damage, heart disease, and certain types of cancer. It can also mess with our sleep by throwing off our body’s natural cycles, which can make us more prone to illness. Mindful drinking helps reduce the risk of physical health issues because it encourages us to drink less, thus avoiding taxing our bodily systems.
Habitual drinking can also have an adverse effect on our mental health. Though many of us may drink to alleviate mental health issues, countless studies have shown that too much alcohol can lead to feelings of depression, anxiety, and other mood disorders. Mindful drinking can keep us from throwing many of our chemical systems out of balance, which can perpetuate our mental health challenges. Furthermore, drinking too much can cause us to engage in behaviors that may lead to shame or guilt, further stressing us out. By paying attention to how much (and why) we drink, we can avoid overdoing it and can keep our emotions and actions in check.
Drinking to excess can often lead to strained relationships with friends, family, or romantic partners. Mindful drinking helps ensure that we’re not making poor decisions or falling into responsible behavior patterns, protecting our relationships from excess conflict.
Prolonged alcohol use is associated with impaired cognition and can even make us more prone to developing Alzheimer’s. Years of heavy drinking can literally shrink the brain by leading to neuron degeneration, killing many of the healthy brain cells we need for optimal cognition. Mindful drinking both significantly slashes our risk of neurodegenerative diseases and leads to short-term cognitive improvements. Many individuals report feeling less brain fog and more mental clarity when they stop drinking as much.
Finally, we can’t end a discussion on mindful drinking without touching on its effects on our physical appearance. Many of us may have noticed puffy eyes or dull skin after a night of heavy drinking. Since alcohol is a diuretic, it forces the body to excrete more water through our urine. We end up dehydrated, which can show up physically as a dull complexion, dry skin, and brittle hair and nails. The good news is that our bodies are capable of restoring themselves to balance once we start practicing mindful drinking.
Mindful drinking can ultimately give us back a lot of the control we surrender to alcohol when we drink habitually. It gives us control of our health, our emotions, and our actions, setting a solid foundation for a life of intention.
If you’re ready to experience the benefits of mindful drinking, a few tips and tricks can help you get started.
First, it’s important to set rules for yourself. This can include limiting yourself to a certain number of drinks per night and switching over to mocktails, soft drinks, or water once you’ve reached the limit. Setting these rules can help you stay in control of your drinking and ensure that you’re not overdoing it.
It’s also easy to get carried away with drinking if you’re not mindful of how much you’re consuming. To prevent this, it’s a good idea to take regular breaks. This can mean spacing out your drinks or taking a longer break through one of Reframe’s cutback or sobriety challenges. Stepping away and viewing our relationship with alcohol nonjudgmentally can give us important insights into where we’d like to make changes.
Also, when it comes to mindful drinking, it’s important to alternate your drinks. This means switching between alcoholic drinks and non-alcoholic drinks like water, soda, or a tasty mocktail. Doing this can help keep you hydrated and avoid any unwanted hangovers or hangxiety the next morning.
Finally, make sure you’re eating! Drinking on an empty stomach can lead to feeling the effects of alcohol much faster. Before you start drinking, make sure you’re eating a nutrient-dense meal with plenty of protein. This can help slow the absorption of alcohol and ensure that you don’t get too drunk too quickly. Prior to drinking, avoid eating foods that can trigger indigestion or heartburn, like spicy chicken wings or a greasy burger. Also, skip the refined grains like white bread or white rice and instead opt for complex carbs like sweet potatoes or quinoa. These will keep your blood sugar more stable and can prevent overeating later on in the night.
The first step in making any major changes is awareness. When we embrace mindful drinking, we can tap into profound levels of awareness around our drinking habits and our relationship with alcohol. This empowers us to take control of our alcohol use. And when we drink mindfully, we benefit in so many ways — from a reduced risk of several diseases to more balanced relationships. The benefits are truly endless!
So, are you ready to kickstart your mindful drinking today? Our world-renowned app will give you the steps to start cultivating a mindful lifestyle, not just in terms of your drinking habits, but all around. From our evidence-based Cravings Timer to daily drink, mood, stress, and appetite tracking, we’ll guide you on your journey 100% of the way.
Oh, and we can’t forget to mention our daily neuroscience-based readings and reflection activities, which will continue to empower you with knowledge and wisdom to supercharge your personal growth. At Reframe, we’re about science, not sigma. We’re not here to judge, we’re here to empathize, connect, and evolve… together.
We’ve got an incredible program waiting for you, so head on over to the App Store and download our #1 iOS-ranked app today. We can’t wait to help you unlock your full potential and experience the myriad benefits of mindful drinking. See you soon!
Whether it’s a celebratory toast or a bit of liquid courage to approach that cutie we’ve had our eye on at a party, for most of us, alcohol is an integral part of socializing. But when the good time turns into an all-night binge or an unhealthy habit, it can be hard to recognize the warning signs. That’s why mindful drinking has recently become an important topic of conversation.
When we think of mindfulness, alcohol is probably the last thing we’d associate it with. After all, many of us drink to escape reality and numb our feelings, not connect with them on a deeper level. But we’re here to make a bold claim: mindfulness and alcohol consumption are not mutually exclusive — we can mindfully engage in healthy drinking behaviors. And when we do, we reap tons of benefits. Let’s chat about them in this blog post.
First of all, what exactly is mindful drinking? This practice is about being conscious of our drinking habits and making intentional decisions about when and how much to consume. It means acknowledging the impact that alcohol can have on our mental and physical health and understanding that it can be both a positive and negative influence. Mindful drinking is not about giving up alcohol altogether; it’s about drinking in moderation and having a full understanding of the consequences of overdrinking. It’s also about understanding that alcohol is not the only way to have a good time and that there are many other ways to enjoy ourselves without it.
When we drink mindfully, we allow ourselves to feel all of the sensations that arise while we’re drinking. We notice how we feel before we take the first sip, asking ourselves whether we’re anxious, sad, irritated, happy, or numb. If we find that we’re drinking to bury unpleasant feelings, mindful drinking would entail putting the glass or bottle down and deciding if something else would serve us better — like maybe a nap, a snack, or a conversation with a loved one.
Mindful drinking also entails that we pay attention to how the alcohol tastes, how it makes us feel physically, and how our mental state changes. The more we practice mindful drinking, the better we become at honoring our limits and not using alcohol as a means to escape.
Mindful drinking offers a variety of benefits for both our physical and emotional well-being. Here are a few of the most notable:
Regularly drinking to excess can lead to a variety of physical health issues, including liver damage, heart disease, and certain types of cancer. It can also mess with our sleep by throwing off our body’s natural cycles, which can make us more prone to illness. Mindful drinking helps reduce the risk of physical health issues because it encourages us to drink less, thus avoiding taxing our bodily systems.
Habitual drinking can also have an adverse effect on our mental health. Though many of us may drink to alleviate mental health issues, countless studies have shown that too much alcohol can lead to feelings of depression, anxiety, and other mood disorders. Mindful drinking can keep us from throwing many of our chemical systems out of balance, which can perpetuate our mental health challenges. Furthermore, drinking too much can cause us to engage in behaviors that may lead to shame or guilt, further stressing us out. By paying attention to how much (and why) we drink, we can avoid overdoing it and can keep our emotions and actions in check.
Drinking to excess can often lead to strained relationships with friends, family, or romantic partners. Mindful drinking helps ensure that we’re not making poor decisions or falling into responsible behavior patterns, protecting our relationships from excess conflict.
Prolonged alcohol use is associated with impaired cognition and can even make us more prone to developing Alzheimer’s. Years of heavy drinking can literally shrink the brain by leading to neuron degeneration, killing many of the healthy brain cells we need for optimal cognition. Mindful drinking both significantly slashes our risk of neurodegenerative diseases and leads to short-term cognitive improvements. Many individuals report feeling less brain fog and more mental clarity when they stop drinking as much.
Finally, we can’t end a discussion on mindful drinking without touching on its effects on our physical appearance. Many of us may have noticed puffy eyes or dull skin after a night of heavy drinking. Since alcohol is a diuretic, it forces the body to excrete more water through our urine. We end up dehydrated, which can show up physically as a dull complexion, dry skin, and brittle hair and nails. The good news is that our bodies are capable of restoring themselves to balance once we start practicing mindful drinking.
Mindful drinking can ultimately give us back a lot of the control we surrender to alcohol when we drink habitually. It gives us control of our health, our emotions, and our actions, setting a solid foundation for a life of intention.
If you’re ready to experience the benefits of mindful drinking, a few tips and tricks can help you get started.
First, it’s important to set rules for yourself. This can include limiting yourself to a certain number of drinks per night and switching over to mocktails, soft drinks, or water once you’ve reached the limit. Setting these rules can help you stay in control of your drinking and ensure that you’re not overdoing it.
It’s also easy to get carried away with drinking if you’re not mindful of how much you’re consuming. To prevent this, it’s a good idea to take regular breaks. This can mean spacing out your drinks or taking a longer break through one of Reframe’s cutback or sobriety challenges. Stepping away and viewing our relationship with alcohol nonjudgmentally can give us important insights into where we’d like to make changes.
Also, when it comes to mindful drinking, it’s important to alternate your drinks. This means switching between alcoholic drinks and non-alcoholic drinks like water, soda, or a tasty mocktail. Doing this can help keep you hydrated and avoid any unwanted hangovers or hangxiety the next morning.
Finally, make sure you’re eating! Drinking on an empty stomach can lead to feeling the effects of alcohol much faster. Before you start drinking, make sure you’re eating a nutrient-dense meal with plenty of protein. This can help slow the absorption of alcohol and ensure that you don’t get too drunk too quickly. Prior to drinking, avoid eating foods that can trigger indigestion or heartburn, like spicy chicken wings or a greasy burger. Also, skip the refined grains like white bread or white rice and instead opt for complex carbs like sweet potatoes or quinoa. These will keep your blood sugar more stable and can prevent overeating later on in the night.
The first step in making any major changes is awareness. When we embrace mindful drinking, we can tap into profound levels of awareness around our drinking habits and our relationship with alcohol. This empowers us to take control of our alcohol use. And when we drink mindfully, we benefit in so many ways — from a reduced risk of several diseases to more balanced relationships. The benefits are truly endless!
So, are you ready to kickstart your mindful drinking today? Our world-renowned app will give you the steps to start cultivating a mindful lifestyle, not just in terms of your drinking habits, but all around. From our evidence-based Cravings Timer to daily drink, mood, stress, and appetite tracking, we’ll guide you on your journey 100% of the way.
Oh, and we can’t forget to mention our daily neuroscience-based readings and reflection activities, which will continue to empower you with knowledge and wisdom to supercharge your personal growth. At Reframe, we’re about science, not sigma. We’re not here to judge, we’re here to empathize, connect, and evolve… together.
We’ve got an incredible program waiting for you, so head on over to the App Store and download our #1 iOS-ranked app today. We can’t wait to help you unlock your full potential and experience the myriad benefits of mindful drinking. See you soon!
Abstinence challenges can often leave out a key demographic — those simply looking to cut back. (Which makes up about 68.6% of Reframe’s user base!) That’s why we launched a Dry AND Damp January challenge at the start of 2023. Here’s a breakdown of each one, from user insights to specific data points, and our case for why Damp January can be a healthier option for those who want to focus on drinking more mindfully.
Martell says the Damp January challenge allowed for a mindset expansion. “I imagine this dream life and what it looks like for me,” she says. “I just turned 40, and I want to be a good role model for my girls, be a good wife, start my own company one day … and I don’t want to do anything that will impede that.”
Making progress toward a changed relationship with alcohol is more important than achieving perfection. It’s about building a healthy and sustainable relationship with alcohol — and Damp January is more attainable for many people.
“Here at Reframe, we meet users where they’re at and offer an empirical, compassionate approach,” says Co-Founder and CEO Vedant Pradeep. “And we always remind users that the journey toward a healthy lifestyle is 100% worth taking.”
Considering Dry January or mindful drinking Damp January? We’re grateful to be a part of the alcohol-free/alcohol conscious community, and look forward to helping our users continue to thrive — however that looks for them.
“The most valuable thing you can make is a mistake – you can't learn anything from being perfect.” — Adam Osborne
When the new year rolls around, the media is abuzz with discussions about Dry January — and this year was no exception. Social norms around alcohol are beginning to shift; many people are questioning cultural pressures to drink, and whether alcohol is truly serving them.
Karen Martell was one of these individuals. She never considered herself an excessive drinker, but she knew by the way alcohol had turned into a habit that she had to make a change. “I think our society sees struggles with alcohol use as such a black-and-white issue,” Martell, the Vice President, Commercial at Alto Pharmacy and mom of two said. “But in reality, it’s such a spectrum.”
Sentiments like Martell’s are why we started Reframe in the first place. We kicked off our Dry and Damp January challenges on New Year’s Day, with 20,982 users signing up for Dry January and 118,486 signing up for Damp January.
While most sobriety challenges — Dry January or otherwise — focus on eliminating alcohol completely, we found that this left out a significant group. There are many, like Martell, who aren’t quite ready to adopt a sober lifestyle, or they simply want to focus on cultivating more mindful drinking habits. This is why we rolled out Damp January alongside Dry January. We wanted to shift the focus of the challenge to making progress towards a healthier relationship with alcohol, one that is sustainable and individualized. Let’s try a damp lifestyle!
To understand how Damp January came about, we must first understand the origin of the Dry January Challenge. Alcohol Change UK, a British charity that works to reduce alcohol-related harm, kicked off the first challenge in January 2013. In the years since, Dry January, or no drink January, has become a global phenomenon — a time for many to do a reset after holiday overindulgence, and to examine their overall relationship with alcohol.
At Reframe, we saw immense value in this challenge. However, we wanted to make it inclusive for everyone, including those who weren’t yet ready to — or didn’t want to — quit alcohol altogether. Let’s talk about Dry January statistics: as of this writing, 695,000 of our users — about 68.6% — are on the app to cut back, not to abstain. So we wondered, “How can we bring the principles of Dry January and make it attainable for those who don’t want to remove alcohol from their lives entirely?”
And thus, Damp January was born.
Our overarching goal behind the Dry/Damp January challenge was, of course, to help people improve their overall well-being by building a healthier relationship with alcohol. Dry January offered an opportunity to challenge each other to stop drinking altogether while Damp January made the challenge more accessible to people who were not ready but still wanted to cut back. We did this by fostering a sense of accountability, connection, and empowerment. Here’s how:
On top of this, we also included motivational dry January quotes and journal prompts, insightful statistics, and digital tokens to reward users’ progress.
We’re passionate about seeking user feedback, and using that feedback to continuously improve. We surveyed our Dry/Damp January participants to get a concrete idea of their biggest reasons for signing up for these challenges. Here’s what they had to say.
Among the participants we surveyed, here were the top reasons users participated in Dry January:
We ask our users to consider their overarching “why” behind sobriety, which can often include their loved ones. Andrew Forsstrom, a chef from Monroe, New York, said his daughter played a big role in why he chose to take part in Dry January. “I have a toddler, so a big motivation to not drink at all is to be more present for her,” Forsstrom said.
According to our survey results, here were the top reasons why people took part in Damp January:
Martell said the previous year had been difficult for her. She lost a friend to cancer, dealt with a lot of work-related stress, and juggled the duties of parenting a one-year-old and three-year-old. “I just wanted to make space for a new experience this year,” she said.
We know how many people signed up for a challenge, and why they did so, but that leaves the question: How effective was Dry/Damp January? We can let the data speak for itself.
According to our survey results from Dry January challenge 2023, 74.02% of participants stayed dry. And 75.9% of Damp January participants considered their challenge successful. What success means to the latter group was entirely up to them.
For Martell, this meant becoming more aware of the triggers that led to alcohol cravings — in her case, feeling tired or overwhelmed. It also gave her the ability to enjoy an evening without alcohol. “I was on a date with my husband and he got a drink and was like, ‘Well, don’t you want to get one?’” she recalls. “But I was like, ‘No, I don’t. This is already wonderful.’ I didn’t want to detract from my ability to be present.”
Among the Dry January participants, these three factors played the biggest role in their success:
Among the Damp January participants, users mentioned the following factors when reflecting on what allowed them to succeed:
For many, having daily activities and real-time feedback about their progress kept them on track to meet their goals. We’re big on making goals as measurable as possible, and research demonstrates that goal-setting is more effective with clear parameters in place. It’s one thing to say you plan to cut back on alcohol, but without a roadmap, it’s much harder to do.
Furthermore, self-motivation is a big part of staying true to this path. We debunk the idea of willpower when it comes to sobriety/cutting back — specific brain changes suggest otherwise — and instead give users the tools they need to understand important factors like habit formation, triggers, and social pressure. So much of the journey is focused on mindset, and we emphasize that just as we previously taught our brains to rely on alcohol, we can unlearn these tendencies and chart a healthier path forward.
In addition to self-motivation, the Dry January app challenge allowed users to kick the year off in a nonjudgmental and empowering space. Within the app, users could see their progress at the end of each day. With each day completed, they’d receive digital tokens (and plenty of community support to cheer them on!).
Finally, cravings and triggers will be inevitable for most, especially in the early days of alcohol-free/alcohol-conscious living. Having alcohol-free beverages on hand can alleviate this urge to drink with zero-proof (yet delicious!) options.
Among survey respondents for both the Dry and Damp January challenges, the biggest reason why participants deemed their challenge unsuccessful was that they still have a lot of work to do in their relationship with alcohol.
To figure out what factors might be at play here, we turned to the experts.
Amy Morin, LCSW, the editor-in-chief of Verywell Mind, said that many underlying reasons can make alcohol avoidance difficult during Dry January. Peer pressure can add many layers of complexity. “Someone whose social life revolves around alcohol may struggle to avoid drinking. They may feel uncomfortable suddenly ordering non-alcoholic drinks if all their friends are drinking,” she says. Furthermore, according to Morin, alcohol can also show up in our professional lives (e.g., workplace happy hours) or personal lives (e.g., on a date). Alcohol is such a pervasive part of our culture that we often don’t realize the hold it has over us until we try to reduce our consumption (or end it altogether).
Dr. Raffaello Antonino, a counseling psychologist and senior lecturer at London Metropolitan University, said that Dry January challenges can also be difficult if individuals haven’t found healthier coping mechanisms for social anxiety or other difficult emotions. Dr. Antonino also points out that “for someone who drinks alcohol in moderation and doesn't have any underlying issues related to alcohol use, Dry January may be a relatively straightforward challenge. For those who are struggling with their alcohol use, Dry January may actually represent a very difficult challenge.” He suggests that in these instances, seeking further support from a licensed mental health professional or a support group can be helpful. This can help an individual examine and work on the underlying issues that may be contributing to their alcohol use.
Here at Reframe, we encourage constant self-reflection, and we highlight the fact that a journey toward alcohol reduction or sobriety often can’t be confined to a single month. Each individual’s relationship with alcohol is unique, and it can require a lot of deep inner work to uncover long-standing dependencies. Even if somebody’s challenge wasn’t successful according to their own standards, we encourage them to acknowledge their overall growth and assess whether they’re moving in the right direction.
Among Dry January participants, 65.6% plan to stay dry moving forward, while 32.9% plan to transition to a more “damp” lifestyle, and 1.5% just used the one-month challenge as a way to reset.
In terms of Damp January participants, 78.8% plan to continue working on staying “damp” or moderate after the challenge. And 21.2% plan on trying out a “dry” or alcohol-free period in the future.
Forsstrom said the Dry January challenge made it clear for him that alcohol isn’t required for social interactions or many of the typical occasions we associate it with. “I honestly feel better without it and I'm meeting health goals quicker,” he said. “It’s probably something I'll just avoid in the future.”
Martell’s Damp January challenge gave her new insight into her own relationship with alcohol, and it allowed her to reflect on the way alcohol-related struggles had shown up in her family. “I’ve always had this fear of ‘What if this happens to me?’” she says. The challenge allowed her to develop much better boundaries on how alcohol will show up in her life moving forward.
Damp/dry January brings a myriad of health benefits, from physical health to mental health. You can reap these benefits even if you are cutting back on alcohol through the Damp January challenge. To understand the benefits that Damp January has brought to participants, let’s take a look at the data.
Most survey respondents mentioned an improvement in physical health as one of the biggest benefits of this challenge. Forsstrom echoed this. “My resting heart rate is at around 58 beats per minute now. My blood pressure’s perfect. Basically all the biomarkers for stress are gone.”
And the research backs this up. A 2018 study that had participants abstain from alcohol for a month found that these individuals had improvements in insulin resistance, blood pressure, weight, and cancer-related growth factors when compared to a control group. Furthermore, a 2013 study in the Journal of Clinical Psychiatry observed that those with alcohol use disorders who significantly reduced their alcohol intake had a reduced mortality risk.
For Martell, the biggest physical benefit she noticed was improved sleep. “I’d wake up at the drop of a hat before and typically blame it on motherhood,” she said. Cutting back helped her sleep much deeper, which also improved her running performance.
The second most mentioned benefit from this challenge was improved mental health.
Alcohol use can trigger anxiety and/or depression in those who drink heavily. However, when individuals reduce or remove alcohol, they can quickly begin to see benefits in their mental health.
This can look like an improvement in mood, sleep quality, and anxiety levels. According to Dr. Antonino, this is because alcohol “can have a depressive effect on the brain, disrupt sleep patterns, and [serve as] a way of coping with anxiety or other mental health issues.” Dr. Antonino also says alcohol use can make it more difficult to stay productive, so cutting back or quitting for a month can also boost motivation.
Finally, these challenges also serve as a resilience-building tool. When participants find that they can stay dry (or damp) for 31 days, they often realize their own ability to overcome cravings and incorporate healthier habits.
Dry/Damp January also gave users a sense of camaraderie and connection with like-minded people. Martell participated in the challenge with her mom and her aunt, and she also found the Reframe Forum incredibly helpful. “I saw all the community come in with so much support, love, and encouragement,” she says. “It was so beautiful.”
According to Morin, group challenges come with a host of other benefits. “They might be able to hold each other accountable,” she says. “And it’s easier to do a challenge if you're spending time together doing things where no one else is drinking.”
Morin also emphasizes that it’s helpful to be a part of a group because it allows individuals a safe space in which to share their struggles. Fellow group members can help with problem-solving, for example, by offering solutions on how to navigate specific events that involve alcohol, or how to turn down a drink.
“The group might also help you rebound if you make a mistake,” Morin adds. “A little compassion from others might go a long way toward helping you try again, as opposed to giving up.”
“The most valuable thing you can make is a mistake – you can't learn anything from being perfect.” — Adam Osborne
When the new year rolls around, the media is abuzz with discussions about Dry January — and this year was no exception. Social norms around alcohol are beginning to shift; many people are questioning cultural pressures to drink, and whether alcohol is truly serving them.
Karen Martell was one of these individuals. She never considered herself an excessive drinker, but she knew by the way alcohol had turned into a habit that she had to make a change. “I think our society sees struggles with alcohol use as such a black-and-white issue,” Martell, the Vice President, Commercial at Alto Pharmacy and mom of two said. “But in reality, it’s such a spectrum.”
Sentiments like Martell’s are why we started Reframe in the first place. We kicked off our Dry and Damp January challenges on New Year’s Day, with 20,982 users signing up for Dry January and 118,486 signing up for Damp January.
While most sobriety challenges — Dry January or otherwise — focus on eliminating alcohol completely, we found that this left out a significant group. There are many, like Martell, who aren’t quite ready to adopt a sober lifestyle, or they simply want to focus on cultivating more mindful drinking habits. This is why we rolled out Damp January alongside Dry January. We wanted to shift the focus of the challenge to making progress towards a healthier relationship with alcohol, one that is sustainable and individualized. Let’s try a damp lifestyle!
To understand how Damp January came about, we must first understand the origin of the Dry January Challenge. Alcohol Change UK, a British charity that works to reduce alcohol-related harm, kicked off the first challenge in January 2013. In the years since, Dry January, or no drink January, has become a global phenomenon — a time for many to do a reset after holiday overindulgence, and to examine their overall relationship with alcohol.
At Reframe, we saw immense value in this challenge. However, we wanted to make it inclusive for everyone, including those who weren’t yet ready to — or didn’t want to — quit alcohol altogether. Let’s talk about Dry January statistics: as of this writing, 695,000 of our users — about 68.6% — are on the app to cut back, not to abstain. So we wondered, “How can we bring the principles of Dry January and make it attainable for those who don’t want to remove alcohol from their lives entirely?”
And thus, Damp January was born.
Our overarching goal behind the Dry/Damp January challenge was, of course, to help people improve their overall well-being by building a healthier relationship with alcohol. Dry January offered an opportunity to challenge each other to stop drinking altogether while Damp January made the challenge more accessible to people who were not ready but still wanted to cut back. We did this by fostering a sense of accountability, connection, and empowerment. Here’s how:
On top of this, we also included motivational dry January quotes and journal prompts, insightful statistics, and digital tokens to reward users’ progress.
We’re passionate about seeking user feedback, and using that feedback to continuously improve. We surveyed our Dry/Damp January participants to get a concrete idea of their biggest reasons for signing up for these challenges. Here’s what they had to say.
Among the participants we surveyed, here were the top reasons users participated in Dry January:
We ask our users to consider their overarching “why” behind sobriety, which can often include their loved ones. Andrew Forsstrom, a chef from Monroe, New York, said his daughter played a big role in why he chose to take part in Dry January. “I have a toddler, so a big motivation to not drink at all is to be more present for her,” Forsstrom said.
According to our survey results, here were the top reasons why people took part in Damp January:
Martell said the previous year had been difficult for her. She lost a friend to cancer, dealt with a lot of work-related stress, and juggled the duties of parenting a one-year-old and three-year-old. “I just wanted to make space for a new experience this year,” she said.
We know how many people signed up for a challenge, and why they did so, but that leaves the question: How effective was Dry/Damp January? We can let the data speak for itself.
According to our survey results from Dry January challenge 2023, 74.02% of participants stayed dry. And 75.9% of Damp January participants considered their challenge successful. What success means to the latter group was entirely up to them.
For Martell, this meant becoming more aware of the triggers that led to alcohol cravings — in her case, feeling tired or overwhelmed. It also gave her the ability to enjoy an evening without alcohol. “I was on a date with my husband and he got a drink and was like, ‘Well, don’t you want to get one?’” she recalls. “But I was like, ‘No, I don’t. This is already wonderful.’ I didn’t want to detract from my ability to be present.”
Among the Dry January participants, these three factors played the biggest role in their success:
Among the Damp January participants, users mentioned the following factors when reflecting on what allowed them to succeed:
For many, having daily activities and real-time feedback about their progress kept them on track to meet their goals. We’re big on making goals as measurable as possible, and research demonstrates that goal-setting is more effective with clear parameters in place. It’s one thing to say you plan to cut back on alcohol, but without a roadmap, it’s much harder to do.
Furthermore, self-motivation is a big part of staying true to this path. We debunk the idea of willpower when it comes to sobriety/cutting back — specific brain changes suggest otherwise — and instead give users the tools they need to understand important factors like habit formation, triggers, and social pressure. So much of the journey is focused on mindset, and we emphasize that just as we previously taught our brains to rely on alcohol, we can unlearn these tendencies and chart a healthier path forward.
In addition to self-motivation, the Dry January app challenge allowed users to kick the year off in a nonjudgmental and empowering space. Within the app, users could see their progress at the end of each day. With each day completed, they’d receive digital tokens (and plenty of community support to cheer them on!).
Finally, cravings and triggers will be inevitable for most, especially in the early days of alcohol-free/alcohol-conscious living. Having alcohol-free beverages on hand can alleviate this urge to drink with zero-proof (yet delicious!) options.
Among survey respondents for both the Dry and Damp January challenges, the biggest reason why participants deemed their challenge unsuccessful was that they still have a lot of work to do in their relationship with alcohol.
To figure out what factors might be at play here, we turned to the experts.
Amy Morin, LCSW, the editor-in-chief of Verywell Mind, said that many underlying reasons can make alcohol avoidance difficult during Dry January. Peer pressure can add many layers of complexity. “Someone whose social life revolves around alcohol may struggle to avoid drinking. They may feel uncomfortable suddenly ordering non-alcoholic drinks if all their friends are drinking,” she says. Furthermore, according to Morin, alcohol can also show up in our professional lives (e.g., workplace happy hours) or personal lives (e.g., on a date). Alcohol is such a pervasive part of our culture that we often don’t realize the hold it has over us until we try to reduce our consumption (or end it altogether).
Dr. Raffaello Antonino, a counseling psychologist and senior lecturer at London Metropolitan University, said that Dry January challenges can also be difficult if individuals haven’t found healthier coping mechanisms for social anxiety or other difficult emotions. Dr. Antonino also points out that “for someone who drinks alcohol in moderation and doesn't have any underlying issues related to alcohol use, Dry January may be a relatively straightforward challenge. For those who are struggling with their alcohol use, Dry January may actually represent a very difficult challenge.” He suggests that in these instances, seeking further support from a licensed mental health professional or a support group can be helpful. This can help an individual examine and work on the underlying issues that may be contributing to their alcohol use.
Here at Reframe, we encourage constant self-reflection, and we highlight the fact that a journey toward alcohol reduction or sobriety often can’t be confined to a single month. Each individual’s relationship with alcohol is unique, and it can require a lot of deep inner work to uncover long-standing dependencies. Even if somebody’s challenge wasn’t successful according to their own standards, we encourage them to acknowledge their overall growth and assess whether they’re moving in the right direction.
Among Dry January participants, 65.6% plan to stay dry moving forward, while 32.9% plan to transition to a more “damp” lifestyle, and 1.5% just used the one-month challenge as a way to reset.
In terms of Damp January participants, 78.8% plan to continue working on staying “damp” or moderate after the challenge. And 21.2% plan on trying out a “dry” or alcohol-free period in the future.
Forsstrom said the Dry January challenge made it clear for him that alcohol isn’t required for social interactions or many of the typical occasions we associate it with. “I honestly feel better without it and I'm meeting health goals quicker,” he said. “It’s probably something I'll just avoid in the future.”
Martell’s Damp January challenge gave her new insight into her own relationship with alcohol, and it allowed her to reflect on the way alcohol-related struggles had shown up in her family. “I’ve always had this fear of ‘What if this happens to me?’” she says. The challenge allowed her to develop much better boundaries on how alcohol will show up in her life moving forward.
Damp/dry January brings a myriad of health benefits, from physical health to mental health. You can reap these benefits even if you are cutting back on alcohol through the Damp January challenge. To understand the benefits that Damp January has brought to participants, let’s take a look at the data.
Most survey respondents mentioned an improvement in physical health as one of the biggest benefits of this challenge. Forsstrom echoed this. “My resting heart rate is at around 58 beats per minute now. My blood pressure’s perfect. Basically all the biomarkers for stress are gone.”
And the research backs this up. A 2018 study that had participants abstain from alcohol for a month found that these individuals had improvements in insulin resistance, blood pressure, weight, and cancer-related growth factors when compared to a control group. Furthermore, a 2013 study in the Journal of Clinical Psychiatry observed that those with alcohol use disorders who significantly reduced their alcohol intake had a reduced mortality risk.
For Martell, the biggest physical benefit she noticed was improved sleep. “I’d wake up at the drop of a hat before and typically blame it on motherhood,” she said. Cutting back helped her sleep much deeper, which also improved her running performance.
The second most mentioned benefit from this challenge was improved mental health.
Alcohol use can trigger anxiety and/or depression in those who drink heavily. However, when individuals reduce or remove alcohol, they can quickly begin to see benefits in their mental health.
This can look like an improvement in mood, sleep quality, and anxiety levels. According to Dr. Antonino, this is because alcohol “can have a depressive effect on the brain, disrupt sleep patterns, and [serve as] a way of coping with anxiety or other mental health issues.” Dr. Antonino also says alcohol use can make it more difficult to stay productive, so cutting back or quitting for a month can also boost motivation.
Finally, these challenges also serve as a resilience-building tool. When participants find that they can stay dry (or damp) for 31 days, they often realize their own ability to overcome cravings and incorporate healthier habits.
Dry/Damp January also gave users a sense of camaraderie and connection with like-minded people. Martell participated in the challenge with her mom and her aunt, and she also found the Reframe Forum incredibly helpful. “I saw all the community come in with so much support, love, and encouragement,” she says. “It was so beautiful.”
According to Morin, group challenges come with a host of other benefits. “They might be able to hold each other accountable,” she says. “And it’s easier to do a challenge if you're spending time together doing things where no one else is drinking.”
Morin also emphasizes that it’s helpful to be a part of a group because it allows individuals a safe space in which to share their struggles. Fellow group members can help with problem-solving, for example, by offering solutions on how to navigate specific events that involve alcohol, or how to turn down a drink.
“The group might also help you rebound if you make a mistake,” Morin adds. “A little compassion from others might go a long way toward helping you try again, as opposed to giving up.”
In this blog, we'll offer some suggestions on what you can do for fun while reducing your alcohol intake.
Summer and winter, spring and fall - no matter the season, there are healthy and fun activities to keep you busy, healthy and still feeling a part of the party while cutting back on drinking. Healthy poolside mocktail recipes during the summer months and bonfires with family and friends in the wintertime are delightful opportunities to enjoy life without heavily relying on alcohol. Other entertaining activities that make for a great substitute for partying too hard include cooking healthy dishes for friends over dinner parties in the autumn or going to the farmer’s market in the springtime. With a little planning and creativity, you don’t have to feel left out when it comes time for social events.
As an adult, it can be hard to find healthy ways to entertain yourself without drinking alcohol. Exercise is one such healthy alternative that can provide you with both relaxation and healthy entertainment while still cutting back on your alcohol intake. Not only will exercise help you to feel healthy and strong, but it can also provide a much-needed mental health boost.
Exercising is a great way to have fun by taking healthy classes like yoga or kickboxing or hiking with friends.
It's well known drinking can have a negative impact on our bodies and minds, but cutting alcohol out doesn't mean being cooped up inside with nothing to do. Arts and crafts projects can be great alternatives for healthy relaxation when making the decision to reduce drinking.
From painting and drawing to building model cars or ships, arts and crafts activities offer an enjoyable way to keep entertained without needing pricey materials or bottle sof alcohol. By spending time getting creative while also reducing alcohol intake, benefits like improved mental clarity and increased energy levels will be quickly experienced!
Although it is beneficial to cutback on one’s drinking, not filling the void of your newfound alcohol-free living with healthy activities can lead to feelings of restlessness. Volunteering is an excellent way to stay engaged. Not only can volunteering keep you healthy in terms of what you put into your body, but it also provides a sense of purpose that can fill the time no longer dedicated to drinking. As citizens of the world, we can each do our part to be kind.
You can volunteer with animalsor kids. There is always a cleanup somewhere near you to clean up the environment.
Reframe is an incredible tool to make lasting changes to your relationship with alcohol year-round. Developed by medical and mental health experts using evidence-based behavior change strategies, Reframe will provide helpful tools and a network of supportive people to make the process as smooth and comfortable as possible. With research studies demonstrating that users consume significantly less alcohol than those who use other apps, there's no doubt that Reframe has what it takes to be effective in making a lasting change. It's tried and tested, helping tens of thousands around the world without deprivation or judgment. If you're ready for a journey towards healthier and happier versions of yourself, then Reframe is definitely the way to go!
Summer and winter, spring and fall - no matter the season, there are healthy and fun activities to keep you busy, healthy and still feeling a part of the party while cutting back on drinking. Healthy poolside mocktail recipes during the summer months and bonfires with family and friends in the wintertime are delightful opportunities to enjoy life without heavily relying on alcohol. Other entertaining activities that make for a great substitute for partying too hard include cooking healthy dishes for friends over dinner parties in the autumn or going to the farmer’s market in the springtime. With a little planning and creativity, you don’t have to feel left out when it comes time for social events.
As an adult, it can be hard to find healthy ways to entertain yourself without drinking alcohol. Exercise is one such healthy alternative that can provide you with both relaxation and healthy entertainment while still cutting back on your alcohol intake. Not only will exercise help you to feel healthy and strong, but it can also provide a much-needed mental health boost.
Exercising is a great way to have fun by taking healthy classes like yoga or kickboxing or hiking with friends.
It's well known drinking can have a negative impact on our bodies and minds, but cutting alcohol out doesn't mean being cooped up inside with nothing to do. Arts and crafts projects can be great alternatives for healthy relaxation when making the decision to reduce drinking.
From painting and drawing to building model cars or ships, arts and crafts activities offer an enjoyable way to keep entertained without needing pricey materials or bottle sof alcohol. By spending time getting creative while also reducing alcohol intake, benefits like improved mental clarity and increased energy levels will be quickly experienced!
Although it is beneficial to cutback on one’s drinking, not filling the void of your newfound alcohol-free living with healthy activities can lead to feelings of restlessness. Volunteering is an excellent way to stay engaged. Not only can volunteering keep you healthy in terms of what you put into your body, but it also provides a sense of purpose that can fill the time no longer dedicated to drinking. As citizens of the world, we can each do our part to be kind.
You can volunteer with animalsor kids. There is always a cleanup somewhere near you to clean up the environment.
Reframe is an incredible tool to make lasting changes to your relationship with alcohol year-round. Developed by medical and mental health experts using evidence-based behavior change strategies, Reframe will provide helpful tools and a network of supportive people to make the process as smooth and comfortable as possible. With research studies demonstrating that users consume significantly less alcohol than those who use other apps, there's no doubt that Reframe has what it takes to be effective in making a lasting change. It's tried and tested, helping tens of thousands around the world without deprivation or judgment. If you're ready for a journey towards healthier and happier versions of yourself, then Reframe is definitely the way to go!
Did you know that changing your relationship with alcohol also changes the way you see yourself?
Deja vu is the feeling of having experienced something before. It can be great if we are reliving a cherished feeling from childhood or a more recent one we just enjoyed. However, when we feel an unwelcomed event is repeating itself, old frustrations can be resurrected.
The fastest way to connect two dots in math is with a straight line. In life, we hope there is a straight path to what we want. For many, the journey is more like a circle. The same points are revisited time and time again with hopefully different results.
We propel forward by learning how to deal with uncomfortable situations and repeated roadblocks. Undoubtedly, there will always be back and forth no matter how we age or move. This can be a great thing with the right approach.
There isn’t just one path. The right path doesn’t exist. The only right path that exists is yours.
It can be hard when our paths include breakups, job losses and self-doubt. We may feel confident yet everything can change in an instant. Our goals can shift, travel buddies can change paths or we may just lose direction/motivation. That’s all okay and part of the journey.
As we get older, we understand there are nuances to everything. Nuances are subtle distinctions or variations. In other words, they are the small details that make something what it is.
Subtle shifts in our actions or behaviors don’t have to be earth-shattering to be meaningful. For instance, if your original goal was to be a doctor but your plan changes, you can still be in a field that promotes health by being a naturopath, hypnotist or nutritionist.
Reaching our goals is not always simple. However, we can still hang on to our hopes and dreams no matter where life takes us.
Life is not linear. Progression doesn’t always have a sense of logic. Life can be as intuitive or chaotic as needed to move forward. No one has the secret map of your journey, including you. There are dead ends and forks galore.
Seek out your path and be comfortable with this learning journey.
Step One:
Moving forward is the first step. We are designed to seek out the right next step with the information we have. Almost anything can be figured out by trial and error. Explore and discover the world via new experiences.
Step Two:
Honoring your past is the second step. This can be done with self-reflection. Looking backward is one way to also move forward. The trail we have created can tell us a lot about ourselves upon review. We can figure out what we liked and didn’t like about the journey and identify our emotional growth during good and not-so-good times. Reflections allow us to see where and how we create patterns.
Step Three:
Embrace redirection. Setbacks are a part of life. Wrong paths are often discovered when looking for shortcuts. We have to remain open-minded during setbacks. Optimism always beats pessimism.
Others may appear on the surface to have an easier path, however, no one ever has it easy. Focus on what is going right during your journey in the present moment.
Embrace your own path, challenges and all. We are not all meant to be on the same journey. Comparison is the sneaky thief of joy.
There is no one-size-fits-all solution for how to cut back on drinking. We all have different relationships with alcohol that can change with intention.
Here are a few tips to help you cut back on drinking:
Take heart that there are no defined paths, no formulas or surefire guidelines to reach your destination. Keep moving forward with the Reframe app. We provide support as you make the next step with 15-minute daily activities that help you cut back on drinking.
Deja vu is the feeling of having experienced something before. It can be great if we are reliving a cherished feeling from childhood or a more recent one we just enjoyed. However, when we feel an unwelcomed event is repeating itself, old frustrations can be resurrected.
The fastest way to connect two dots in math is with a straight line. In life, we hope there is a straight path to what we want. For many, the journey is more like a circle. The same points are revisited time and time again with hopefully different results.
We propel forward by learning how to deal with uncomfortable situations and repeated roadblocks. Undoubtedly, there will always be back and forth no matter how we age or move. This can be a great thing with the right approach.
There isn’t just one path. The right path doesn’t exist. The only right path that exists is yours.
It can be hard when our paths include breakups, job losses and self-doubt. We may feel confident yet everything can change in an instant. Our goals can shift, travel buddies can change paths or we may just lose direction/motivation. That’s all okay and part of the journey.
As we get older, we understand there are nuances to everything. Nuances are subtle distinctions or variations. In other words, they are the small details that make something what it is.
Subtle shifts in our actions or behaviors don’t have to be earth-shattering to be meaningful. For instance, if your original goal was to be a doctor but your plan changes, you can still be in a field that promotes health by being a naturopath, hypnotist or nutritionist.
Reaching our goals is not always simple. However, we can still hang on to our hopes and dreams no matter where life takes us.
Life is not linear. Progression doesn’t always have a sense of logic. Life can be as intuitive or chaotic as needed to move forward. No one has the secret map of your journey, including you. There are dead ends and forks galore.
Seek out your path and be comfortable with this learning journey.
Step One:
Moving forward is the first step. We are designed to seek out the right next step with the information we have. Almost anything can be figured out by trial and error. Explore and discover the world via new experiences.
Step Two:
Honoring your past is the second step. This can be done with self-reflection. Looking backward is one way to also move forward. The trail we have created can tell us a lot about ourselves upon review. We can figure out what we liked and didn’t like about the journey and identify our emotional growth during good and not-so-good times. Reflections allow us to see where and how we create patterns.
Step Three:
Embrace redirection. Setbacks are a part of life. Wrong paths are often discovered when looking for shortcuts. We have to remain open-minded during setbacks. Optimism always beats pessimism.
Others may appear on the surface to have an easier path, however, no one ever has it easy. Focus on what is going right during your journey in the present moment.
Embrace your own path, challenges and all. We are not all meant to be on the same journey. Comparison is the sneaky thief of joy.
There is no one-size-fits-all solution for how to cut back on drinking. We all have different relationships with alcohol that can change with intention.
Here are a few tips to help you cut back on drinking:
Take heart that there are no defined paths, no formulas or surefire guidelines to reach your destination. Keep moving forward with the Reframe app. We provide support as you make the next step with 15-minute daily activities that help you cut back on drinking.
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The holidays are a time for celebration, but for some people, that includes drinking alcohol. Here are four tips to help reduce your drinking and still have a good time.
Picture this: you're walking into a holiday party, excited to have a good time. There are trays of food but also trays of drinks. Temptation is smiling at you. The host greets you with a glass of champagne. She has a great buzz going and wants you to catch a warm holiday buzz.
A polite decline feels impossible as everyone is partaking. You want to have a good time without waking up with a hangover (and hangxiety) the next day.
You don't want to be the buzzkill, but you set a drink limit ahead of time. It's getting stressful, and it feels like all eyes are on you.
Has this ever happened to you? It doesn't have to be this way. Today, let's talk about how to reduce your drinking and still have holiday fun.
When declining a drink offer, the key is to be polite and gracious while keeping your limit in mind. One way to do this is to acknowledge the offer with a simple "no, thank you," coupled with a smile.
You could also explain your reason for not accepting the offer, pointing out that you're driving or want to cut back for a big event later in the evening. Another strategy is to move on from the topic of alcohol, perhaps by changing the subject or greeting a new group of people in the room.
Whichever method you choose, remember that staying firm and respectful while setting limits can help preserve your health and happiness while drinking socially. And always keep in mind that if they keep pushing, all you have to say is, "So why do you care if I drink or not?"
You can also avoid drink offers by having something in your hand at all times. There are plenty of great choices if you're looking for tasty non-alcoholic drink options that you can enjoy all year long. Some of the most popular non-alcoholic drinks include fruit-infused iced teas, freshly squeezed juice, fruity mocktails, and herbal teas. Many of these beverages are not only delicious and refreshing but also packed with beneficial nutrients that can help support good health!
When the holidays roll around, it can be tempting to overindulge and spend hours enjoying festive drinks with our friends and families. However, too much drinking can interfere with your health and weight goals and negatively impact your memory, mood, and ability to think clearly.
One strategy you can use is to set a goal for yourself and share it openly with your friends and family. For example, you might decide that you will only have one drink per day during the holiday season or limit yourself to a few glasses per week. By sharing your goal with others, you are more likely to stick to it; if everyone knows that you plan on keeping things in moderation, they will be less likely to pressure or tempt you into drinking excessively.
Having social support while cutting down on holiday drinks can help boost your confidence and morale. And by focusing on the benefits – such as improved energy levels and clearer thinking – rather than dwelling solely on restrictions or limitations, you'll find it easier to achieve your desired balance this season.
Mixing delicious drinks is a complex and multifaceted art that is often underappreciated. If there's one skill that every adult should have in their repertoire, it's the ability to create tasty mocktails - non-alcoholic drinks that are full of flavor and complexity yet also easy to make.
Hold a mocktail contest, invite loved ones to try different beverage combinations, and judge which ones taste best. Take inspiration from the season and play around with hot cocoa and cider!
Other holiday activities that the whole family and friend group will love:
The holidays are a time to come together with loved ones and enjoy good food and drinks. While it's tempting to indulge, keep track of how much you're drinking with the Reframe app. You can also tap into the Reframe community through the forum or check-in meetings. This way, you can stay in control and ensure this holiday season is your best!
Picture this: you're walking into a holiday party, excited to have a good time. There are trays of food but also trays of drinks. Temptation is smiling at you. The host greets you with a glass of champagne. She has a great buzz going and wants you to catch a warm holiday buzz.
A polite decline feels impossible as everyone is partaking. You want to have a good time without waking up with a hangover (and hangxiety) the next day.
You don't want to be the buzzkill, but you set a drink limit ahead of time. It's getting stressful, and it feels like all eyes are on you.
Has this ever happened to you? It doesn't have to be this way. Today, let's talk about how to reduce your drinking and still have holiday fun.
When declining a drink offer, the key is to be polite and gracious while keeping your limit in mind. One way to do this is to acknowledge the offer with a simple "no, thank you," coupled with a smile.
You could also explain your reason for not accepting the offer, pointing out that you're driving or want to cut back for a big event later in the evening. Another strategy is to move on from the topic of alcohol, perhaps by changing the subject or greeting a new group of people in the room.
Whichever method you choose, remember that staying firm and respectful while setting limits can help preserve your health and happiness while drinking socially. And always keep in mind that if they keep pushing, all you have to say is, "So why do you care if I drink or not?"
You can also avoid drink offers by having something in your hand at all times. There are plenty of great choices if you're looking for tasty non-alcoholic drink options that you can enjoy all year long. Some of the most popular non-alcoholic drinks include fruit-infused iced teas, freshly squeezed juice, fruity mocktails, and herbal teas. Many of these beverages are not only delicious and refreshing but also packed with beneficial nutrients that can help support good health!
When the holidays roll around, it can be tempting to overindulge and spend hours enjoying festive drinks with our friends and families. However, too much drinking can interfere with your health and weight goals and negatively impact your memory, mood, and ability to think clearly.
One strategy you can use is to set a goal for yourself and share it openly with your friends and family. For example, you might decide that you will only have one drink per day during the holiday season or limit yourself to a few glasses per week. By sharing your goal with others, you are more likely to stick to it; if everyone knows that you plan on keeping things in moderation, they will be less likely to pressure or tempt you into drinking excessively.
Having social support while cutting down on holiday drinks can help boost your confidence and morale. And by focusing on the benefits – such as improved energy levels and clearer thinking – rather than dwelling solely on restrictions or limitations, you'll find it easier to achieve your desired balance this season.
Mixing delicious drinks is a complex and multifaceted art that is often underappreciated. If there's one skill that every adult should have in their repertoire, it's the ability to create tasty mocktails - non-alcoholic drinks that are full of flavor and complexity yet also easy to make.
Hold a mocktail contest, invite loved ones to try different beverage combinations, and judge which ones taste best. Take inspiration from the season and play around with hot cocoa and cider!
Other holiday activities that the whole family and friend group will love:
The holidays are a time to come together with loved ones and enjoy good food and drinks. While it's tempting to indulge, keep track of how much you're drinking with the Reframe app. You can also tap into the Reframe community through the forum or check-in meetings. This way, you can stay in control and ensure this holiday season is your best!
