The Small Shifts That Made a Big Difference for a Successful Sober October

With “Sober” October starting, I wanted to share a few things that really helped me in the early days. These are the small shifts that made the biggest difference for me, especially when I still didn’t feel 100% sure I could do it.

Because I absolutely didn’t feel “ready” when I started either.

I was tired, overwhelmed, and quietly wondering if maybe alcohol was playing a bigger role in my life than I wanted it to. But I still hesitated. I waited for a time when things would be quieter, calmer, less chaotic.

That time never came.

Eventually, I just said yes. I gave it a go and that’s when everything started to shift.

Whether this is your first time taking a break from alcohol or you have done a few before, here are five things that helped me the most, especially during that first month.

1. Have a replacement drink ready to go

It sounds simple, but this one really helped me. I was less likely to reach for wine when I already had something else lined up. At home, it might be a fancy alcohol free sparkling or tonic with lime. If I’m out, I’ll ask for a 0% beer or a diet coke with lime, something that feels a bit more special than just water.

It’s not about tricking yourself, it’s about giving your brain and body something different to reach for.

2. Play it forward

This one’s a game-changer. When I used to get the urge to drink, I started asking myself, “How will I feel tomorrow morning if I do?” I would imagine waking up with a foggy head, low mood and that familiar regret.

Then I’d imagine the other option, waking up clear, proud, and actually excited about the day. The choice got easier after that.

3. Know your “tricky times”

Most of us have that time of day when the craving hits. For me, it was 5pm when I felt like I deserved a ‘reward’ after a long day’s work. That little exhale moment.

Instead of trying to fight it, I planned around it. I’d change my routine, get into the shower earlier, or give myself something else to look forward to, like a nice walk, putting on my pyjamas early or watching a show with a good AF drink in hand.

4. Celebrate your mornings

This is hands down the best part of alcohol free life. Waking up without that heavy fog, with more energy, better sleep and fewer regrets… nothing beats it.

Especially if you are working, parenting or travelling, those fresh mornings make a huge difference. I started looking forward to them more than I ever looked forward to a drink.

5. Keep track of what’s changing

Sober October isn’t about forever, it’s about giving yourself a chance to notice. To see what shifts this month when alcohol isn’t part of your daily life.

Keep a diary. A few lines each night. What felt hard? What felt good? What surprised you?

Because trust me, you will want to remember the wins, especially on the wobbly days.

You don’t need a big reason to begin

You do not have to wait for a big moment or dramatic turning point to take a break from drinking. Sometimes, it starts with a quiet decision to try something different.

Even the most familiar routines can feel lighter and easier with a few small swaps and a bit of curiosity.

What if you just gave yourself this time to notice what changes?
Not forever. Just for now.

You might be surprised by how good clarity feels.

By: Caitlin Behrens