30 Sober Tips (Part 1)

Part one of my favorite sober tips

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On Tiktok I did a series where I spent 30 days offering my favorite, most helpful sober tips (Follow me on Tiktok here). Once I commit to something I go all in but by week four I was struggling hard. Even though I wrote out all my tips in advance, I kept changing my mind and second guessing myself. Some days, I didn’t think the tips was powerful or exciting enough, or I thought people would think it’s dumb or juvenile. But I tried to reflect on what’s worked for me and not overthinking beyond that. And some days, I would remember really cool tips that weren’t even on my list to begin with, so the process really helped me build a better list than where I’d started.

Someone asked me to compile the list, so without further ado… here is part one of 30 tips for quitting drinking and staying sober.

1. Download a Sober tracker. My suggestions include: I am Sober, Sober Buddy, and This Naked Mind

2. Write down on a post-it note your new mantra: ODAAT. One Day At A Time. Put it on your mirror, car, anywhere you will see it every day. you have one goal today… to not drink. Don’t worry about tomorrow.

3. Play the tape through. Don’t just think about the first drink. Think about where that first drink will take you. When I play the tape through, I think about that first glass of wine, but then i think about the second and third as I try to chase that buzz. I’ll have to take a sleeping pill to sleep, I’ll wake up at 3 a.m. feeling more anxious than ever, and then when i wake up in the morning I’ll have to check my phone to see if I did or said anything I don’t remember. my hands are shaking and I’m sweating… that’s playing the tape all the way through.

4. A craving lasts about 20 minutes and are normal. Prepare yourself in advance by having a substitute readily available. A substitute can be a walk, a snack, a shower, or water. When the feeling passes you will feel so good you didn’t cave.

5. Get outside. Do not underestimate the effects of natural endorphins from the outdoors. Even 20 minutes can completely reset your mood and your mind.

6. Try radical honesty — going for a whole day without telling a single lie, especially to yourself. Dr. Anna Lembke (Dopamine Nation) says that this practice helps manage out limbic system and make better decisions. These daily choices even strengthen our prefrontal cortex. Try it today and see how you do.

7. Read a recovery book. Not Drinking Tonight, This Naked Mind, We are the Luckiest, or The Unexpected Joy of Being Sober are all great options. Recovery books remind us we are not alone. they are inspiring and they make us feel good.

8. Start Journaling. Journaling has so many health benefits. For example its known to reduce anxiety and regulate emotions. Its’ even show to speed up physical healing. My biggest regret in early sobriety is not doing more journaling. This is a practice you can start today. It’s free, easy and you can start with just five minutes.

9. Listen to music about addiction and recovery. Music has a unique way of affecting our emotions. Research shows that listening to music reduces anxiety, improves our mood and reduce pain. Find an amazing list of recovery songs here.

10. Inventory your day. Forgive yourself for any mistakes, resolve to right any wrongs you may have made, think about where you need help and remind yourself you’re not alone. Take stock of the awesome things that happened that day too. Pat yourself on the back for anything you’re especially proud of.

Stick around for part two coming up! And if you like these tips, please share!