7 Top Tips to Bust the Alcohol Habit

Trying to quit alcohol is tough

The psychological conditioning and societal pressure to continue to drink is immense. What we have discovered at OYNB is that almost anyone can break this bad habit, if they prepare like an athlete.

Here are our top 7 tips that will help you take a break from or quit alcohol

1. Book a physical challenge

This might seem like a strange place to start but it’s key to any alcohol-free period. Book a physical challenge beyond your current abilities. If you can just manage a jog around the block, perhaps start with a 5k parkrun, or if 10k’s your limit then maybe go for a marathon. A physical target such as this will provide:

• Focus – To drive your exercise routines

• Exercise – To make your body and mind strong

• Confidence – That you are capable of more than you ever imagined

• Activity – That will fill some of the time you get back from not drinking

2. If you slip up, so what

The quickest way to lasting habit change is through compassion and not the stick of guilt. Studies have shown time and time again that forgiveness leads to personal accountability, whereas guilt leaves us looking for excuses.

There is a common misconception that a slip up means failure, which opens the floodgates to over indulgence. This creates a downward spiral of overeating/drinking and feeling bad about oneself.

If you slip up – so what, who cares, dust yourself off, learn from your mistakes and come back stronger. Let us remind ourselves that no one is perfect and Superman without kryptonite would be boring!

3. Bad habits need replacing not telling off

After years of psychological conditioning, suddenly trying to change an alcohol habit is tricky. The best way to break bad habits is to dress them up as new ones.

Here are 3 quick steps to help you break your bad habits:

• Find your trigger – What time, place, emotion, preceding action or person is your trigger?

• Uncover what’s driving the habit – Stress relief, companionship…

• Change your routine and hack the habit – Replace the unhealthy routine with a healthy one that provides the same reward.

If it is companionship that drives you towards those after work drinks, then perhaps book a spin class with some mates instead.

You get the picture — take the time to expose and then replace your unhealthy routines.

4. Use your excuse – I am on a challenge

Most of us need a decent reason ‘not’ to drink — it is sad but true. Alcohol is the only drug in the world that when you give it up people berate you!

Unless you’re pregnant or sick most excuses are destroyed by well-meaning friends, family and colleagues who want their drinking buddies back.

So use your excuse – Everyone loves a challenge and going alcohol-free is just another one to add to your list…

When the time comes, say it loud and proud:

“Yes, I would love a (alcohol-free alternative). I’m doing a 28/90/365-day alcohol-free challenge — and I feel marvellous.”

Job done.

5. Note down all your reasons why you want to quit

List all those reasons why you want to quit alcohol. Get creative and let it all flow.

Use paper, iPad or laptop — whatever suits you best. Put your list somewhere visible as a daily reminder.

6. Keep planning then plan some more

Winging it does NOT work.

You must plan like an athlete and expect the unexpected.

There will always be a long-lost friend turning up wanting to “catch up over drinks.” Be ready.

Know what you’re going to drink. Call venues ahead if needed. Always have a backup soft drink.

7. Drink awareness – Mindfulness is a fantastic habit breaking tool

From awareness comes the ability to change. Habits run subconsciously — mindfulness brings them into the light.

Once your triggers and routines become visible, you can finally break them and replace them.

A bonus tip – Stay accountable

Daily accountability is crucial. Feeling like someone is watching out for you massively increases your consistency.

At OYNB we have a daily interactive accountability post. That simple check-in works wonders — like having a personal coach making sure you turn up every day.