When I first stopped drinking, I thought lasting change would feel like a total transformation - like I’d wake up one day and be an entirely new person. But over the past seven years, I’ve learned that change doesn’t often announce itself with fireworks. More often, it arrives like a soft shift in the background: quiet and consistent.
So, what does lasting change really look like - and how do we make it stick?
Whether you’ve just finished Sober Spring or are still figuring out your relationship with alcohol, here are a few things I’ve learned about turning short-term choices into long-term shifts.
You don’t need to overhaul your entire life. Start with repeatable, realistic routines. Maybe that means a non-negotiable morning walk or swapping your Friday wine ritual for an alcohol-free drink and a bath. Repetition builds identity.
Ask yourself:
What small sober habit has made the biggest difference for me this spring - and how can I keep it going through summer?
Lasting change isn’t about never struggling - it’s about knowing what to do when you struggle. Make a “Wobble Plan”: who will you call, what will you do, how will you self-soothe?
Ask yourself:
What situations or feelings tend to make me want to drink - and what are three things I can try instead when they come up?
You need proof that you can do things sober. Go to a gig. Host a dinner. Dance. Travel. Once you’ve done it once, it becomes so much easier to do it again.
Prompt:
What’s one thing I did sober this spring that I was nervous about - and how did it feel afterwards?
Follow sober creators. Read quit lit. Get newsletters that encourage, not tempt. Curate your digital and physical environment to support your goals.
Ask yourself:
Who or what has made me feel supported during Sober Spring - and how can I keep that support going long-term?
Instead of focusing on what you’re removing, focus on what you're becoming. You’re not just not drinking or cutting down - you’re someone who’s choosing clarity, self-respect, and presence.
Prompt:
How would I describe the person I’m becoming - and what do I love about them?
A final thought…
If Sober Spring felt messy, beautiful, hard, freeing, or even all of the above - you’re not alone. That’s what real change looks like. Not a perfect line. Not a big announcement. Just a quiet returning to yourself, over and over.
If you’re not sure what’s next, don’t overthink it. Keep choosing what feels good. Keep tuning in. Keep asking, what do I need today to feel proud tomorrow? That’s where lasting change lives.
You’ve already done something powerful by showing up this spring. And the best part? You get to keep choosing it.
