Hey Sober Springers!
Welcome to the first week of Sober Spring! I’m so excited you’re here and taking this step towards exploring a life with less alcohol. Whether you’re committing to a full three months without drinking or just cutting back, this is your space to reflect, reset, and see what positive changes might unfold.
For me, when I first quit drinking nearly seven years ago, I thought the only thing that would change was the fact that I wouldn’t be drinking. But as the weeks passed, I realised that alcohol wasn’t just one isolated habit - it was deeply tied to my routines, my social life, and even how I saw myself. Removing it created this ripple effect, touching so many areas of my life in ways I never expected. And that’s what this journey is about - not just putting down the glass but seeing what happens when you do.
One of the best ways to support yourself through Sober Spring is by making small but intentional changes to your lifestyle. You don’t have to overhaul your whole life overnight but adjusting a few key things can make your experience smoother, more enjoyable, and -most importantly - sustainable.
So much of our drinking happens on autopilot - Friday drinks after work, a glass of wine while cooking, reaching for a beer during a stressful moment. The first step is noticing when you’d normally drink and thinking about what you can swap in.
- If Friday nights feel empty without a trip to the pub, plan something new - maybe a cinema trip, an evening walk with a podcast, or a cosy night in with a book and your favourite snacks.
- If pouring a drink signals the end of the workday, try a different ritual, like making an alcohol-free cocktail or a cup of tea in your fanciest mug.
Breaking the habit isn’t about deprivation; it’s about replacing it with something that still feels rewarding.
One of the biggest fears people have when they stop or cut down on drinking is that their social life will suffer. But Sober Spring is an opportunity to ask yourself: what do I actually enjoy doing with my time?
- Try suggesting activities that don’t revolve around alcohol, like a morning coffee meet-up, a fitness class, or a games night.
- If you do go to a bar or a party, have a plan - like picking a go-to alcohol-free drink or deciding how long you want to stay.
- Surround yourself with people who support your goals, whether that’s joining an online sober community or finding a friend who’s also cutting back.
Alcohol can have a huge impact on sleep, energy levels, and mental health. As you step into Sober Spring, supporting your body and mind in other ways will help you feel the benefits faster.
- Sleep: Without alcohol disrupting your rest, you might notice you wake up feeling more refreshed. Stick to a good sleep routine and enjoy those deep, quality sleeps!
- Movement: Exercise is a game-changer. It boosts your mood, helps with stress, and gives you that natural high that alcohol used to provide. You don’t have to suddenly become a gym person - just find something that feels good, like yoga, dancing around your kitchen, or a daily walk.
- Nutrition: Alcohol messes with our blood sugar and cravings. Eating well - especially making sure you’re getting enough protein, healthy fats, and slow-release carbs - can help stabilise your energy and reduce cravings.
One of the hardest things isn’t always not drinking - it’s how we think about not drinking. If we see it as a punishment or something we have to endure, it’s going to feel hard. But if we reframe it as an opportunity - a time to experiment, to learn about ourselves, to feel better—it becomes so much easier.
Instead of “I can’t drink,” try:
✔️ “I’m giving myself the gift of a break.”
✔️ “I’m seeing what life feels like without alcohol.”
✔️ “I’m choosing what’s best for me right now.”
Sober Spring isn’t about being perfect. It’s about seeing what works for you. If you have a slip-up, that doesn’t mean you’ve failed - it’s just data. What led to it? What can you do differently next time? Every experience is a chance to learn.
And remember: this isn’t about just surviving without alcohol for three months - it’s about discovering what thrives in its absence. Some people come out of Sober Spring feeling so good they decide to keep going. Others find a new relationship with alcohol that feels healthier. Whatever happens, this is your journey.
So, as you step into these next few months, I hope you feel excited, empowered, and open to what’s ahead. You’ve already taken the biggest step by saying yes to this challenge -and I can’t wait to see where it takes you.
Let’s do this! 💛
Millie x
