Giving Up the Booze: The Reality and How to Get Ready for It

Author

Todd Cole
June 26, 2025

Why give up alcohol for a month or longer? Well, if giving up booze for 31 days sounds scary, that’s exactly why you should do it. A plethora of these challenges and support networks have sprung up over the years, some better than others.

The various challenges that encourage your take a break from alcohol isn’t about becoming a monk or shaming your mates Friday night pub run. Giving up booze is about proving to yourself that you’ve still got discipline. And look, no one’s saying it’ll be easy. Having hit nearly two years booze free, I can assure you, it’s not. But with the right mindset—and a few smart swaps—you might just enjoy the clarity, sleep, energy, and bank balance that come with it. Here’s your no bullshit plan to give up alcohol for however long you want..

The Plan: Keep Your Hands Busy and Your Head Clear

The biggest rule of your plan is don’t go in blind. Week one is a serious shock if you drink regularly. The worst plan to have is no plan. You need a few tools in the belt. Stock up on non-alcoholic drinks that actually taste like something decent, not sugary regret. Heaps of brands are doing legit craft-style non-alcoholic beers, G&Ts, and wines now. Find one you actually like and keep it cold. Get bottled water, sparkling water, tonic water: whatever floats your boat. Having a “drink” in hand makes you feel like part of the gang, even if it’s 0%.

Next? Change your scenery. If your local’s a sea of temptation, swap it for a new hang. Gym, library, short TAFE course, night walks, cooking something decent—whatever. Just don’t spend all night doom-scrolling, feeling sorry for yourself. You know the cliches: Idle hands, slippery slopes and all that shit.

Social life taking a hit? Be upfront. Tell your mates you’re off the booze for the month. Most won’t care. Some might even join you. And if they give you shit? Fuck ’em. You’ve just discovered who your real mates are. Win-win.

Why It’s Worth It (And Then Some)

Here’s what they don’t tell you about giving up the booze for a month. it’s not just a detox—it’s a flex. A way to check in with your habits and take back control. You’ll sleep deeper. Wake up sharper. Bloat goes down. Energy goes up. Libido often comes roaring back (bonus); your training will improve. Not to mention you’ll probably save enough cash for that weekend trip you keep putting off.

It’s not life changing immediately, but by two weeks in, you’ll be a very different person. Best part? You’ll realise you don’t need alcohol to enjoy life. You just thought you did. That alone’s worth the challenge.

So if you’re thinking about it—do it. Giving up the booze for a month isn’t a punishment. It’s a power move. Here’s are ten top tips for changing your relationship with alcohol.

1. Reframe the Challenge

Think of the time not as a test of willpower but as an opportunity to explore life without alcohol. It’s a chance to discover new routines and habits that don’t revolve around drinking. Giving up booze is an opportunity, not an obligation.

2. Identify Your Triggers

Understanding what prompts you to drink is crucial. Is it stress, social situations, or certain times of the day? Once you identify these triggers, you can develop strategies to address them without alcohol. Love a cold one at 6pm? Make sure you’re busy from 5pm to 7pm for the first week.

3. Find Alternatives

Replace your usual drink with non-alcoholic alternatives. There are plenty of options available, from alcohol-free beers and wines to creative mocktails. Experiment to find what satisfies your palate.

4. Plan Social Activities Wisely

Social events can be challenging during this time. Opt for activities that don’t centre around alcohol, like a new hobby. If you do attend events where alcohol is present, have a plan in place to handle offers of drinks. Instead of announcing that you’re now a non-drinker, just say your’re driving. No one will care.

5. Keep a Journal

Documenting your experiences can provide insight into your habits and progress. Note how you feel each day, any challenges you face, and the benefits you notice. Just use the Notes app. “Feel good; woke up early…etc.” This can be a powerful motivator to continue when you read them back.

6. Reward Yourself

Set milestones and reward yourself for reaching them. Whether it’s a new book, a massage, or a special outing, acknowledging your progress can boost your motivation.

7. Seek Support

You’re not alone in this journey. Connect with others participating in Dry July through online forums or local groups. Sharing experiences and tips can provide encouragement and accountability. You can check out organisations like Hello Sunday Morning.

8. Reflect on the Benefits

As the month progresses, take time to reflect on the positive changes you’ve experienced. Improved sleep, increased energy, and a clearer mind are just a few benefits reported by participants . Recognising these can reinforce your commitment.

9. Plan for Beyond the Month

Consider how the habits and insights gained during this time can be integrated into your life moving forward. Whether it’s continuing to limit alcohol intake or maintaining new routines, the end of July doesn’t have to mean the end of positive changes.

10. Be Kind to Yourself

If you slip up, don’t be too hard on yourself. Acknowledge it, learn from it, and continue with your dry July plan as if it didn’t happen. Progress, not perfection, is the goal. Good luck.