14 Tips for Going Alcohol-Free
Reviewed By Danielle Glesne, RDN, LD, CDCESI enjoy alcohol.
That may seem like a peculiar way to open an article about going alcohol-free, but it’s true.
I had my first alcoholic drink at the age of 23, and have come to enjoy the way it tastes; the social aspects of consuming alcohol; the artistic expression of crafting cocktails; and even the way it makes me feel in the moment in moderation.
That said, I have recently jumped on what I’m calling the Little-to-No Booze Cruise, and am currently not consuming any amount of alcohol. I don’t have plans to never drink any amount of alcohol ever again, but at the very least, I plan to severely minimize alcohol consumption moving forward.
“But Why?”
That was the response of a friend of mine at a social gathering, when he noticed I was drinking a non-alcoholic beer.
My list of reasons is lengthy to say the least—and not necessarily the topic of this article. However, there are plenty of possible reasons why going alcohol-free—or at least dramatically reducing alcohol intake—can be an incredibly wise decision, such as:
Assisting weight loss
Balancing moods
Boosting immune system
Enhancing liver function
Deepening sleep
Improving brain health
Improving heart health
Improving mental health
Improving relationships
Improving sexual health
Increasing energy levels
Increasing hydration / Reducing dehydration
Reducing headaches
Reducing the risk of cancer
Spending less money
And many more
What Alcohol Does to Your Body, Brain & Health
If you’re curious about the health implications of alcohol consumption, I highly recommend listening to or watching this episode of the Huberman Lab Podcast, hosted by Dr. Andrew Huberman, professor or neurobiology and ophthalmology at Stanford School of Medicine.
In addition to the research Dr. Huberman cites, here are a few more studies for consideration along with their findings:
Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses (PMID: 37000449)
Finding: This 2023 meta-analysis—which analyzed 107 studies and included almost 5 million participants—concluded there are no health benefits to low-volume alcohol consumption. Further, participants who drank just 25g of alcohol or more per day had an increase risk of all-cause mortality. That risk increased significantly increase when participants consumed just 45g of alcohol per day, and was greater in females than males.
Associations between alcohol consumption and gray and white matter volumes in the UK Biobank (PMID: 35246521)
Finding: One unit of alcohol is associated with worsening macro- and micro-structure in the brain.
Alcohol Consumption and Cardiovascular Disease: A Mendelian Randomization Study (PMID: 32367730)
Finding: Alcohol plays a causal role in stroke and peripheral artery disease.
Alcohol consumption and the risk of cancer: a meta-analysis (PMID: 11910703)
Finding: Just 25g of alcohol per day increases the risk of several cancers such as liver, esophageal, and stomach cancer.
Suffice it to say, if you’re considering going alcohol-free, you’re entirely justified in doing so.
All that said, here are some tips to help you go alcohol-free…
1. Know Your ‘Why’
Knowing ‘why’ you’re going alcohol-free will anchor you through the process of going alcohol-free.
One of the first things I did as I began thinking about going alcohol-free was make a list of reasons why in my phone. I even shared this list with some of my nutrition clients.
Like almost any goal in life, if the ‘Why’ behind ‘What’ you’re doing, the ‘Why’ will get you through the ‘What’ it takes to achieve it.
2. Know the First Few Days/Weeks Will Likely be the Hardest
Breaking habits takes focus, effort, and patience. Establishing new habits and routines takes focus, effort, and patience.
It’s different for everyone but, for me, the first two weeks or so were the hardest. Making a cocktail or two was normative most nights, and so that routine took time to dismantle. Having a few drinks with friends was normative most weekends, and so that routine took time to deconstruct.
But no matter what that looks like for you, know that it does get easier—and it’s worth the effort.
3. Explore Non-Alcoholic Beer, Wine, & Spirits
As I just mentioned, the first two weeks were the most difficult for me. The thought of ending my day without a whiskey cocktail was a bit daunting, so I did a 2-minute Google search and found some non-alcoholic whiskey brands carried at local liquor stores.
I picked up a few bottles of brands that looked promising, and began making whiskey mocktails at home almost every night for about two weeks. Was it the same? Of course not. But it was satisfying the routine, even if it wasn’t exactly the same experience for my palette.
After that, I began exploring non-alcoholic (NA) craft beer and almost can’t believe how similar NA beer can be in flavor to alcoholic beer.
I’m writing this article in the spring of 2023, and I think we’re witnessing—and going to continue to see—and explosion of non-alcoholic beverage brands mimicking beer, wine, and spirits, and it’s going to be incredible to see the innovation in the coming years.
Not having tasty NA options is a problem of the past.
4. Identify When & Where it Will be Most Difficult to Not Consume Alcohol
This is pretty self-explanatory, but taking a few minutes to write down or simply consider when and where it will be most difficult to not consume alcohol will be well worth the time.
This could include:
Work trips
Sporting events
Live music events
Friday nights with friends
At home alone
Date nights
Whatever that list looks like for you, know that you don’t necessarily have to avoid those things—you just need to be mindful of them and make decisions appropriately in accordance with your goal(s).
5. Consider Posting About Going Alcohol-Free on Social Media
Hear me out on this one.
Sure, haters may emerge. But supporters may emerge, too.
Sure, you might be mocked. But you might discover who else in your circle is alcohol-free. And knowing who is like-minded in this area of life can be very valuable as the process unfolds.
6. Unfollow Alcohol Companies on Social Media
Speaking of social media, early in the process I found myself unfollowing my favorite alcohol brands that I follow on various social media platforms.
I have absolutely nothing against those brands, but I realized having my favorite alcohol brands in my social feeds wasn’t exactly conducive to the mindset shift that I was establishing.
So a quick unfollow was in order, as each of those companies I followed all those years ago came up in my feed.
7. Follow Non-Alcohol Companies on Social Media
If you’re exploring non-alcoholic beverage companies, it might make sense to support the work those folks are doing by following them on social media—if you enjoy their product, of course.
As the NA market continues to grow and innovate, it’s one way to stay up-to-date with advancements and new concoctions entering the scene.
8. Prefer Establishments with Non-Alcoholic Options
Learning which restaurants—and heck, even which bars—have a solid set of NA options can be super helpful during the process of going alcohol-free.
Go on a scouting mission in-person or on Google, and keep a note in your phone of your favorite places that have a nice array of NA beer, wine, or spirits.
I love cocktails, and am having a blast learning which restaurants and cocktails bars make a mean mocktail.
Have fun with it. This process shouldn’t be a drag.
9. Have a Go-To Non-Alcoholic Drink
If the restaurant or bar you’re visiting has great non-alcoholic options, great. In the event they do not, however, I’ve found having a go-to NA drink to be really handy.
Mine is a Lime Tonic. And sometimes restaurants even serve it in a cocktail glass, which I found satisfied even the tactile experience of having a cocktail for me.
Find a NA drink or two that you really enjoy, and have it ready to go when you’re out and about.
10. Bring Non-Alcoholic Options to Social Gatherings
If you’re headed to a social event and are able, bring non-alcoholic options with you.
We were recently invited to a neighbor’s house to help christen their new back porch. I brought a six pack of one of my favorite NA beers in our small portable cooler—just like I used to with alcoholic beer.
Over the course of a few hours, I drank six cans as we socialized and enjoyed the weather from their porch—just like I would have before.
Oh, and that entire six pack only contained 270 calories… total. :)
11. Grow Thick(er) Skin
Yeah, it’s smart to be prepared for the haters and the nay-sayers.
Some people might poke fun at you, especially early on. Oh well. Absorb it with grace, be willing to laugh it off, and carry on. Certainly don’t subject yourself to abusive language or intimidation, but being confident in your decision to go alcohol-free will be part of this process.
Learn to respond to genuine questions as well as snarky criticisms from others. And if it helps, think about this: There was a time when people who quit smoking were made fun of.
You won’t be on the wrong side of history on this.
12. Don’t Become Judgmental of Those Who Drink
That said, at the same time as you’re growing thicker skin, make sure you’re not hardening your heart.
One temptation that can arise from going alcohol-free is sitting in judgment of those around you who continue to drink. Don’t do it.
Health is a process, and everyone is at a different point in that process. Be willing to speak about your experience with going alcohol-free as a way to encourage others, but resist the urge to begin looking down on others who have not made the same choice.
13. Become Enamored With How You Feel
Alcohol is, among other things, a toxin. When you abstain from consuming a toxin, you will feel better overall.
Being mindful of—and enamored with—how much better you feel will help solidify the process day in, day out.
Sure, you may miss it at times. But over time, you’ll have a greater appreciation for how you feel without alcohol than you ever did with it.
14. If Need Be, Seek Professional Help
I want to be clear on this: If you struggle with alcohol use disorder—whether that be alcohol abuse, alcohol dependence, alcohol addiction, or alcoholism—please know that it is courageous and noble to seek professional help.
For more information on alcohol use disorder, please visit the National Institute on Alcohol Abuse and Alcoholism.
Other Tips for Going Alcohol-Free
While writing this article, I reached out to my social media community and asked for their tips on going alcohol-free.
Many of their responses overlap with the tips I’ve listed above, but the list below is a summary of some of the responses that are different from the tips above, and that I hope provide you with additional tools to fuel your process:
Consider how much money you’re saving by not drinking alcohol
Remember that less or no calories from alcohol leaves more calories for food
Try drinking Kombucha at night to help relax at the end of a day
Use an accountability app like Sunnyside (www.sunnyside.co)
Communicate with friends and family about your decision and if they don’t respect your decision, you may need to create some space from them for awhile
Surround yourself with alcohol-free friends
Find hobbies that aren’t centered around alcohol
Don’t be afraid to talk about it with others
Questions?
If you could use some guidance on what this means for your individual context or goals, please don’t hesitate to CONTACT US.
We’re here to help.