Five Ways to Stay on Track After Dry July

Congratulations, you’re nearing the end of a month without alcohol! Maybe you found it easier than anticipated, maybe it brought up some uncomfortable moments for you, maybe you slipped up a few times and indulged in ‘just a few sips’ … or more. It can be hard to make the adjustment back to ‘normal’ once the monthly restriction has lifted and there’s no longer the public declaration of ‘I’m not drinking’ and the socially acceptable excuse of Dry July sobriety to hide behind. But don’t panic! Here at Hello Sunday Morning, we’ve prepared five tips to help you stay on track to assess or change your relationship with alcohol after your little hiatus. 

Congratulate yourself 

Well done, you did it! You stuck to a goal and proved to yourself that you can do whatever you put your mind to. You got to reap the many health benefits to your liver, mental state, waistline and vital organs, from having a break from alcohol. Now it might be tempting to think about ‘rewarding yourself’ … so go ahead we say! But keep in mind that reward doesn’t need to be an alcohol-based one. Buy some new clothes, plan a holiday with your mates, take the kids on a spontaneous day-trip or splurge on a giant box of the finest imported Belgian chocolate truffles money can buy (ok, maybe just me?). 

Make a note of how it felt:

  • To wake up without a hangover
  • To remember everything you did the night before
  • To have that extra cash in your wallet not spent on late night Ubers, expensive rounds at the bar and greasy hangover food
  • To lose a kilo or two
  • To have more time up your sleeve
  • To go to the social event sober … and survive
  • To come home from work and not reach for that glass or bottle of plonk

If you can do it for a month, can you do it for longer? 

Assess your relationship with alcohol

Think about the what, why, when and how of your drinking. How much do you normally drink in a week? Three glasses a day is 21 a week, or more than a thousand a year. And the glasses you pour yourself are probably bigger than the ‘standard drinks’ used to measure health effects and long-term harms. Do you drink because it’s fun and enjoyable? Or because of habit and routine? Or because ‘everyone else around you is’? If you’re drinking to manage stress, anxiety or a bad day, some of the tried and tested tips we recommend at HSM include changing your routine, getting out into nature, taking up meditation or yoga, committing to an exercise routine, and finding other ways to process your thoughts – like journaling or therapy. 

Make some new goals

Now you know you can stick to a goal, set another one! These don’t have to be as strict as giving up alcohol. You might want to find a new hobby, do that thing you’ve been putting off  for a year, learn a language or get your Marie Kondo on and clear the clutter. You’ve already proven to yourself that you can follow through on a goal, so run with the momentum and set a new one to challenge yourself.  

Find your community

Was it easier to give up the booze for a month knowing there were thousands of people around the world simultaneously sharing your journey? Being part of a community of people all on the same path is a really effective way to find support and understanding, and makes it more likely you’ll stick to your goal. If your new goal is to join a gym and get fit – find a gym buddy! If it’s to drink less or moderate your drinking, join our Daybreak community right here. Daybreak is a community of people all supporting each other to change their relationship with alcohol, and all from the convenience of the phone that you’re probably holding right now. 

How did you find Dry July? What got you through the tough moments? Do you have any tips for others to stay on track? We’d love to hear about it in the comments below!