How I went alcohol free, and you can too
Living better: quitting needs willpower but mainly a plan, which for me included a different drink in my hand and a good distraction.
Going alcohol free is a win-win game. The rewards are staggering and you’ll wonder why you didn’t do it years ago.
Getting there, though, requires courage and a plan.
Here’s the five‑step process that worked for me — and can work for you.
You can start step 1 today.
Step 1: Make the call
Every alcohol‑free journey starts with a moment of honesty.
In my blog Why I Broke Up With Booze, I talk about the realisation that finally hit me after decades of drinking: alcohol wasn’t adding anything to my life. It was dimming my light, draining my energy and insidiously stealing my potential.
Deep down, I knew this for years. But I needed one moment of courage — and once I found it, I locked it in.
Your first step is the same: to decide why and how you want to live better.
Step 2: Identify your triggers
Calling time on drinks: I knew I didn’t need alcohol to socialise or have a good time.
Once I made the call, I had to understand what pulled me toward drinking.
My triggers were simple and familiar:
wanting to relax after work, exercise or chores
when I wanted to escape from the stresses of a situation
rewarding myself
using alcohol to get the party started.
As per step 1, I knew I didn’t need alcohol for any of those things.
Your triggers will be your own.
Naming them gives you a super power: the power to resist.
Step 3: Counter the urge – the game‑changer
This step changed everything for me.
I realised the first 10–15 minutes after getting home or anticipating drinking were the danger zone.
So I planned for it by building new rituals:
a mineral water or alcohol‑free beer in my hand
picking up the Xbox controller
watching the footy
doing something that gave me joy.
The goal was to distract myself and create new neuro-patterns, not revert to old habits.
If I was going out, I drove. That choice removed the option to drink and opened up surprisingly honest conversations at the pub. It also reinforced my “why”.
Your urges will come. Your job is to meet them with a plan — not willpower alone.
Step 4: Build your support system
Don’t do this alone.
I told family, friends and colleagues what I was doing. Their reactions ranged from confused to impressed — but all of it kept me accountable.
I also immersed myself in:
medical research
sober‑curious literature
podcasts
alcohol‑free communities.
For the first year, until the habit stuck, this kept me focused on what I was doing and why.
Find your support. It matters more than you think.
Step 5: Double back to double down
Even after months of progress, the little voice in your head will test you.
“You’ve done a year — great job.”
“You’ve proven you can do it.”
“You can handle the occasional drink now.”
I knew the truth. I was better without alcohol.
I was sharper. I lost weight. I dropped some meds on my GP’s advice. I saved thousands.
Most importantly, I had more battery life — more energy for the things that mattered.
Revisiting your “why” strengthens your resolve.
I doubled back but in doing so I doubled down.
Do it your way
I’m a planner. I take notes, use to‑do lists, and lean on tools and trackers.
You’ll do it your way.
But here’s what I know for sure: you will make gains.
It all starts with that first step, which will lead to you unlocking the real, unfiltered you.
If you want to see exactly how much you gain when you break up with booze, try my Extra Energy Calculator. It takes less than a minute and shows you the boost you can expect in your daily life.
Get lit by life, not alcohol.