The 5 Pillars of Sobriety (And Why They Are Crucial)

The 5 pillars of sobriety are Movement, Connection, Balance, Routine and Growth. Apply them to your life and you’ll find going alcohol-free easier, more enjoyable and most importantly, sustainable in the long term.

I built my life around these 5 pillars of sobriety in the early days of going alcohol-free and let them be my guides through some rocky days and nights. When you have strong pillars you can build a solid foundation as you set yourself up for long-term sobriety. 

The 5 pillars of sobriety

1. Movement

Exercise kicks off endorphins and instantly boosts mood. Research shows that exercise is effective not only physically but mentally and emotionally too. About 30 minutes a day of moderate exercise will have a huge impact on your wellbeing. It’s all about getting started! The easiest approach is committing to 30 minutes of walking a day. Then build on that with some strength training – and whatever physical activity you find enjoyable. Movement is a pillar of sobriety because planning to go for a walk in the morning keeps us ‘playing it forward’ in our minds. When we make great decisions like going for a walk in the morning (rather than lying in bed with a hangover) it boosts our confidence. Stay committed, and make daily movement a pillar to live by.

2. Connection

Here’s the truth: We NEED other people. Meaningful connections are essential for human growth and contentment. In sobriety, these connections are vital. The truth is this: The people around you may not be the right connections for early sobriety. Our friends and family want the best for us of course, but often when we connect with other people on a similar journey, the connections are more helpful. You may find it more enriching to create new connections online, perhaps in an alcohol-free challenge or coaching program. Check out my group the Women’s Wellbeing Collective. Meanwhile, take a look at your boundaries. Now is the time to strengthen them, put your own needs first and say No to people who minimise or undermine your efforts.  

3. Balance

For long-term sustainable sobriety, we need balance. That means if your life was a plate, how is it filled? Areas to consider: Family, work, mental health, spiritual life, physical health and play. Is your plate out of balance? Too much work and not enough play? To avoid overwhelm, we need to regularly check we have balance and see what changes are needed. Balance is a pillar of sobriety because without balance we can easily fall into feeling stressed and irritated (which are triggers). Ask yourself: ‘What do I need today to bring balance back to my life?’ And go about getting it. 

4. Routine

Establishing routine and structure is a pillar of sobriety because it helps you form a “new normal”. You can effectively remove feelings of fear and uncertainty with feelings of stability and certainty using a healthy routine. What does it look like? Start with a morning routine – which includes movement. End each day with a bedtime routine and set yourself up for sleep with essential oils, reading or meditation or a warm bath. Having a routine gives you confidence and builds your self-worth. If boredom is a trigger for you, a routine is your friend. Adopt a consistent schedule for yourself filled with nourishing activities that improve your physical and emotional wellbeing. 

5. Growth

When it comes to the pillars of sobriety, growth is the work of sobriety. It’s the internal search for what makes us tick, where our relationship with alcohol comes from, our fears and our blocks. Growth comes from accepting sobriety as an opportunity to truly discover who we are and what we need to love ourselves (and our lives) so much we don’t need alcohol. Of course, that’s not an easy process. Sitting with ourselves without masking with alcohol, can be painful and take some getting used to. But when we sit with our hard feelings, process them properly and let them go, we free ourselves. Growth is a pillar of sobriety because without it we don’t learn how strong we are. When you commit to growth in your sobriety life opens up to limitless potential.  

P. S. If you need help changing your relationship with alcohol in a safe and supported way contact me here or check out my online programs here. For more on grey area drinking, go here.


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I’ve been Sober For 1000 Days… Here’s Why My Sobriety Feels More Meaningful Than Ever