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This course is for those who are not happy with their current relationship with alcohol (or the mental preoccupation that comes with it!) Perhaps you want a change – but may not be sure what that looks like or how to get there. You may be here because you’ve realized alcohol no longer serves you. Knowledge is power, and this course will provide the tools and support to empower you as you make choices toward lasting change.
If you are questioning the role of alcohol in your life, this 12-week sobriety challenge can offer a glimpse of what life feels like living alcohol-free. As you complete the daily lessons presented in this course, you can begin to challenge your limiting beliefs about alcohol and learn new tools to achieve lasting behavior change. I chose the length of this challenge because it was not until after my extended breaks from alcohol that I enjoyed the space and clarity to decide what I wanted my relationship with alcohol to look like. I realized that living alcohol-free was not only easier, but it was also far more enjoyable and fulfilling! While I had taken several short breaks from alcohol, it was after a second extended break that I made a thoughtful, conscious wellness decision about what I wanted my relationship with alcohol to look like. Short breaks from alcohol can be helpful, but an extended time away can be a potent tool. Life gets more significant, not smaller, when you remove alcohol!
This course is shaped by both my professional knowledge and personal life experiences. You’ll explore why you drink and challenge your limiting beliefs about the benefits of alcohol. For example, if you believe alcohol is enjoyable and a great way to have fun, you’ll have difficulty “giving it up.” However, when you realize alcohol is something that gets in the way of living your best life and true fulfillment – it will be far easier to make a change.
This course emphasizes cognitive behavioral techniques to combat negative thinking. We’ll talk about your fears of change and explore those fears. I’ll include toolbox strategies for success that incorporate life skills and coping strategies. We’ll explore willpower and why it runs out. We’ll cover everything from how quitting drinking impacts your relationships, sober holidays, why moderation is so hard, to the problem with “just one.” We’ll explore breathwork exercises, mindfulness, meditation, and more! Please visit the Resources page to watch my introductory video and the course topic sequence.
By the end of this self-paced course, you will have challenged your limiting thoughts and beliefs that may have held you back about alcohol for a long time. In addition, you’ll have the tools to empower you toward lasting behavior change. Remember, there will never be a “perfect” time to take a break from alcohol. You don’t have to be ready to say goodbye to alcohol forever, but are you prepared to experiment and challenge yourself to see how much better you can feel after 12 weeks?
Please note that this course is not a stand-alone intervention for those with a physical dependency on alcohol. Alcohol withdrawal can be severe, so if you are concerned you might be physically dependent on alcohol, please seek medical advice to help you cut down and stop your drinking safely. This course cannot substitute medical care and is not medical advice. Please consult with your doctor before starting this course.
FAQ
You may still have some questions!
Some common questions are:
You don't have to be perfect. Remember, this course is about transforming your limiting beliefs about drinking, challenging thought patterns that no longer serve you, empowering you through knowledge, and adopting a new mindful approach. The goal is to set alcohol aside for enough time to find the freedom you're looking for and honestly evaluate your relationship with alcohol; however, I provide information about what to do if you encounter a slip.
No, not at all! I have the utmost respect for AA, which has helped thousands of people; however, my Challenge is not centered on AA's philosophy. You will hear me refer to alcohol addiction as Alcohol Use Disorder, not a disease over which one has no control. You will NOT need to label yourself an alcoholic, powerless, or surrender to a higher power as a part of my Challenge. With this said, ALL are welcome! You can still participate in my sobriety challenge and attend a 12-step program or meetings. There is no one-size fits all approach to changing your relationship with alcohol, and I believe we all share a common goal: to be free from the grips of alcohol!
Remember, the goal is to set alcohol aside enough to find the freedom you want and honestly evaluate your relationship with alcohol. You do not "have" to give up alcohol forever! Many find removing alcohol from their lives to be the path to true freedom - myself included! As such, I treat this Challenge as a jumpstart to long-term sobriety; however, only YOU can make that choice at the end of the 12 weeks and only you know what choice is ultimately best. I hope you will have more clarity at the end of the 12-week Challenge to decide what you would like your relationship with alcohol to look like going forward after the Challenge. You get to embrace the freedom of choice!
You don't have to be perfect. Remember, this course is about transforming your limiting beliefs about drinking, challenging thought patterns that no longer serve you, empowering you through knowledge, and adopting a new mindful approach. The goal is to set alcohol aside for enough time to find the freedom you're looking for and honestly evaluate your relationship with alcohol; however, I provide information about what to do if you encounter a slip.
No, not at all! I have the utmost respect for AA, which has helped thousands of people; however, my Challenge is not centered on AA's philosophy. You will hear me refer to alcohol addiction as Alcohol Use Disorder, not a disease over which one has no control. You will NOT need to label yourself an alcoholic, powerless, or surrender to a higher power as a part of my Challenge. With this said, ALL are welcome! You can still participate in my sobriety challenge and attend a 12-step program or meetings. There is no one-size fits all approach to changing your relationship with alcohol, and I believe we all share a common goal: to be free from the grips of alcohol!
Remember, the goal is to set alcohol aside enough to find the freedom you want and honestly evaluate your relationship with alcohol. You do not "have" to give up alcohol forever! Many find removing alcohol from their lives to be the path to true freedom - myself included! As such, I treat this Challenge as a jumpstart to long-term sobriety; however, only YOU can make that choice at the end of the 12 weeks and only you know what choice is ultimately best. I hope you will have more clarity at the end of the 12-week Challenge to decide what you would like your relationship with alcohol to look like going forward after the Challenge. You get to embrace the freedom of choice!
DISCOVER MORE
Here’s What You’ll Get in the Course:
Videos
Daily short videos providing strategies and tools to help you stop drinking.
Journal Prompts
Daily journal prompts to explore new thoughts and ideas.
Community
Access to a private supportive community to share your goals, progress, and questions. You don’t have to do this alone!
Lessons & Resources
12 weeks (84 written lessons and resources!) to help you navigate and explore life without alcohol.
Course Curriculum
Welcome to the Course! An Introduction
- Week 1 Day 1 – Analyzing the Effects of Alcohol (A Few Basics)
- Week 1 Day 2 – Challenging Your Limiting Beliefs about Alcohol
- Week 1 Day 3 – Understanding Triggers
- Week 1 Day 4 – Strategies to Overcome Triggers and Cravings
- Week 1 Day 5 – Fear of Change & Exploring Your Fears
- Week 1 Day 6 – Risk Factors for Addiction & Writing a Breakup Letter to Alcohol
- Week 1 Day 7 – Week in Review
- Week 2 Day 1 – Simple Pleasures
- Week 2 Day 2 – What about all this sugar?
- Week 2 Day 3 – Emotions in Early Sobriety
- Week 2 Day 4 – Ways Exercise Can Jumpstart Your Recovery
- Week 2 Day 5 – Sleep and Early Sobriety
- Week 2 Day 6 – Toolbox Strategies to Support Your Success
Week 2 Day 7 – Week in Review
Week 3 Day 1 – Why Connection with Others Matters & Identifying Your Support Network
Week 3 Day 2 – How Quitting Drinking Impacts Your Marriage & Intimate Relationships
Week 3 Day 3 – Self-talk & Quieting Your Inner Critic
Week 3 Day 4 – How to Talk to Others About Not Drinking
Week 3 Day 5 – Willpower & Why it Runs Out
Week 3 Day 6 – Motivation
Week 3 Day 7 – Week in Review
Week 4 Day 1 – How Alcohol Impacts Our Brain & Behavior
Week 4 Day 2 – Neuroplasticity
Week 4 Day 3 – How Alcohol Affects Dopamine
Week 4 Day 4 – Revisiting Your Goal
Week 4 Day 5 – Stages of Change
Week 4 Day 6 – Visualization for Change
Week 4 Day 7 – Week in Review
Week 5 Day 1 – Sober Holidays
Week 5 Day 2 – Sober Travel
Week 5 Day 3 – Boredom in Early Sobriety
Week 5 Day 4 – Why Moderation Is So Hard
Week 5 Day 5 – But What about “Just One”?
Week 5 Day 6 – Some Changes you May be Noticing
Week 5 Day 7 – Week in Review
Week 6 Day 1 – Core Beliefs & Identity Based Habits
Week 6 Day 2 – How to Break the Habit of Drinking
Week 6 Day 3 – When It Feels like Change Doesn’t Come Fast Enough
Week 6 Day 4 – Heavy Alcohol Use in the Media
Week 6 Day 5 – Let’s Normalize Sobriety
Week 6 Day 6 – Shame & Guilt
Week 6 Day 7 – Week in Review
Week 7 Day 1 – Alcohol & Your Memory
Week 7 Day 2 – But Isn’t Some Alcohol Healthy?
Week 7 Day 3 – Alcohol and Your Gut
Week 7 Day 4 – Alcohol & Your Hormones
Week 7 Day 5 – How Alcohol Impacts Your Body
Week 7 Day 6 – Alcohol and Tobacco Advertising Trends
Week 7 Day 7 – Week in Review
Week 8 Day 1 – Codependency & People Pleasing
Week 8 Day 2 – Boundaries
Week 8 Day 3 – Communication Skills – Assertiveness
Week 8 Day 4 – Self-Empowerment
Week 8 Day 5 – Anger
Week 8 Day 6 – Stress and Coping Skills
Week 8 Day 7 – Week in Review
Week 9 Day 1 – Breathwork
Week 9 Day 2 – EFT Tapping
Week 9 Day 3 – Mindfulness
Week 9 Day 4 – Meditation
Week 9 Day 5 – Managing Negative Thoughts
Week 9 Day 6 – Is it Time for Therapy?
Week 9 Day 7 – Week in Review
Week 10 Day 1 – Challenging Negative Core Beliefs
Week 10 Day 2 – Building Trust
Week 10 Day 3 – The Impact of Trauma
Week 10 Day 4 – Self-Esteem
Week 10 Day 5 – Life’s Simple Pleasures
Week 10 Day 6 – Finding Deeper Meaning
Week 10 Day 7 – Forgiveness
Week 11 Day 1 – I’ve Learned
Week 11 Day 2 – Managing Expectations
Week 11 Day 3 – Gratitude
Week 11 Day 4 – Seasons of Change & Hope
Week 11 Day 5 – Sober Momentum
Week 11 Day 6 – The Power of Manifesting
Week 11 Day 7 – Week in Review
Week 12 Day 1 – Decision Making, Problem Solving & Future Goals
Week 12 Day 2 – Emotional Mastery
Week 12 Day 3 – Honesty & Accountability
Week 12 Day 4 – Writing Your Life Story
Week 12 Day 5 – Intergenerational Patters
Week 12 Day 6 – Drinking Wheel vs. Freedom Wheel
Week 12 Day 7 – Jumping Off From Here
Join Us
So, are you ready to say hello to the new you?
Deciding to take an extended break from drinking was one of the best decisions I ever made, and I’m eager to share the benefits of living alcohol-free with you.
