5 Tips to Crush It This Sober(ish) October

Strategies that will actually help you drink less this month and beyond

If the thought of giving up your nightly wine or vodka soda is terrifying, I hear you. Never in a million years did I think I could change my drinking habits, and for as long as I could remember I looked forward to a couple glasses (or more) of "well-earned" wine in the evenings and loved my weekend cocktails. One day I realized that aside from my pregnancies, alcohol had been constantly around me for decades... and I was ready for a change. I'm guessing if you're reading this, you're ready for a change too, and I'm so glad you're here.

Here are 5 simple tips to help you crush Soberish October (and maybe even keep you going until you feel unrecognizable by Christmas). These tips changed my entire life, and I hope there are some helpful pieces in here to inspire your own journey.

1. Make a Plan for the Month

Don't go blindly in or say, "I'm going to drink less this month" without a concrete plan. Decide right now how much you are cutting back for the month, and when and if you will drink. I do this with my Mindful Drinking Program that includes an app to track drinks on your phone and receive phenomenal data about how much you are cutting back, week over week. This way, Friday night doesn’t sneak up and suddenly turn into a free-for-all. You’re still in control, but with boundaries that make sense for your life. Here are some of the insights:

My program also includes an anonymous, private chat room for women just like you where we post our successes and challenges, and cheer one another on. It's free to start for the first two weeks, so give it a try and see if it's a good fit for you. Even if it's not, you'll have a two-week mini challenge under your belt when your free trial ends, and that is something to be proud of!

2. Education - Learn How Alcohol Actually Impacts Your Health

Once I educated myself on the truth behind how alcohol messes with your skin, sleep, mod and hormones,, it was like a veil lifted and I could never go back to the way I used to drink. After ready and listening to countless "quit lit" pieces, here are a few of my top recommendations - these can help your brain reframe that “wine o’clock” urge. Knowledge = power.

No Willpower Required: Have you ever said to yourself, "That's it, I'm not drinking the rest of the month..." just to find yourself reaching for that same glass of wine at the same time the next day? This book is a fascinating read on how to use neuroscience to change your habits with alcohol, and why you may be struggling to break your routine with alcohol. It was the first book I read where I felt seen and had actionable things I could do to start moderating. It's also not too long of a read so it's perfect to start this week.

Available on Amazon for $15*

2. One morning on a long walk I listened to this Podcast by Huberman Labs and was SHOCKED at everything I learned. I can never have a sip of alcohol again without hearing this guy's voice in my head, and it truly was a life-changing episode for me.

The statistics and scientific evidence in this podcast and book became a big part of my "why." (People in the sober-curious community will often talk about their "why," meaning why they decided to cut back or give up drinking.) I wanted to improve my overall health, both physically and emotionally, and knew alcohol was holding me back.

3. Find a Nightly Replacement

Pretty quickly I realized a drink wasn't just about the alcohol. I enjoy something celebratory on the weekends or at 5pm to mark the end of the work day. Especially when I was a stay-at-home mom, there wasn't much separation between my "working" hours and family time, so alcohol felt like a little treat to earmark making it through my day and then on to the evening.

If you have a go-to drink every night like a gin & tonic, try replacing the gin with a non-alcoholic option, or a wine with a non-alcoholic one. I also enjoy kava or low-dose thc drinks once in awhile, which have been a healthier alternative to alcohol and something fun once in awhile for a buzz without the booze.

4. Build Your Support Squad

Tell a friend, join our online women's group, or even just text someone who gets it. Drinking less is so much easier when you’re not doing it alone. Plus, it helps to have a cheerleader when your kid’s Halloween candy stash is calling and you’d normally pour a drink. Here's a look at one of posts from our anonymous women's group:

5. Set a Fun Personal Goal

Instead of obsessing over what you’re “giving up,” think about what you’re gaining. Want to lose 5 pounds? Sleep 8 hours a night? Finally start that workout plan? Use the momentum of drinking less to power another personal win. Soberish October can be your launchpad. Instead of just surviving the day, do something to IMPROVE your life every single day. Something only for YOU and your mental health. Of course, cutting back drinking is the ultimate goal, but an outside motivator can help keep you on track, especially in the first few months. I'll add that if you already feel like "you just don't have time for that," you will be shocked at how much time alcohol has been stealing from you, and how much free time you will now have to fill with new activities. So get busy!

Whether it's trying a new hobby, training for your first marathon, or taking on a new project at work, commit to something you can focus your extra time and energy on, something you can feel really proud of. Because I guarantee, you are about to have a lot more of both on your hands, in the best way possible.

Respect Yourself and Your Process

"Change requires courage, but the failure to change does not signify the lack of it."

I hope you will approach your own attempts at change with patience and kindness to yourself. You deserve it. You may have setbacks along the way, but every day is a new opportunity to start again, with more experience than you had the day before. And also keep in mind that no one else, especially not me, can tell you what changes you should make in your life, at what speed, and at what cost.

Soberish October doesn’t have to be all or nothing. Even a few nights off alcohol can mean better mornings, more energy, and a mood boost just in time for the busiest season of the year. So grab your mocktail glass, set a goal, and see how amazing you can feel by the end of the month. I'm rooting for you! -Katie

Join thousands of women who have reduced their alcohol intake for the long-term with my

Sober(ish) October Mindful Drinking Program

Disclaimer: This is not a sobriety program or website, and not intended for use by people with an alcohol use disorder. If you are struggling with alcohol addiction and are not able to moderate your drinking, please consider a program such as AA, learn more here. The author shall not be liable or responsible for any loss or damage allegedly arising from any information, nor is the author responsible for any medical outcomes that may result from utilizing methods outlined in this guide.

*Affiliate Disclaimer: There may be links in this post connected to affiliate programs, which means that if you make a purchase I may receive a commission on your purchase. Affiliate programs do not impact my recommendations or reviews.