Support For A 7-Day Break From Alcohol
If you’ve been thinking about taking a break from alcohol, but aren’t quite sure how to get started, I’ve put together a collection of daily inspiration, tips, journal prompts, and reminders, to support you along the way.
This was part of a Feel Good AF Week that I hosted on Instagram, which was a Sunday-Saturday week of support. I like to tell my clients that when you start taking breaks from alcohol, you don’t need to worry about forever. By setting attainable goals - committing to a 7-day break for example - you are practicing keeping your promises to yourself and building your inner integrity.
You will build each day to develop our new routine around not drinking.
Day 1
Evening Routine Upgrade:
Replace the wine with a cozy ritual you actually look forward to. Put away your usual alcohol glasses and find something else to drink instead. Tea, mocktails, even fancy sparkling water in a fun new glass.
Your brain likes a reward. Give it ones that help you sleep.
Create a List of Distractivities
Plan a list of 10 things you’re going to do when the desire is higher to drink (aka when the time of day you usually start drinking arrives). I’m a big fan of taking walks, making a mocktail, or playing a game. It can even include a few chores - time to finally tackle the junk drawer, or get ahead on laundry!
The idea is to disrupt your usual routine. It’ll feel awkward, but lean into it. Let this be an opportunity to find other ways to spend your time, in ways that help rather than harm. You are doing something good for yourself.
Start Writing
When thoughts and feelings start popping up, get out a pen and paper. Write down what’s stressing you out, instead of pouring something out to forget about it.
I used to drink to avoid my thoughts. Now I write them down - and somehow feel like I have my sh*t together. I also keep a journal by my bed and write out whatever I feel like for 10 minutes before I go to bed.
Journal Prompt
When I wake up next Sunday, I want to feel ______.
My Day 1 Recommendations
Day 2
Shut Down the Rhetoric
Change the internal dialogue. When you start to fantasize or justify having a drink, shut it down. But do so through positive thinking. Instead of saying “I am not going to drink tonight” try “I am going to drink a mocktail tonight”. Say what you are going to do, not what you aren’t going to do. You can literally say these words out loud and write out little notes and spread them around your space.
Dive into Quit Lit
Have some books (or audiobooks) available to grab when you need some additional support. Pull the books off the shelf you’ve been wanting to get to. Quit lit is a great place to start.
My Day 2 Recommendations
Day 3
Keep Going
Day 3 tends to be the day where women throw in the towel. Keep going - you can do it! You may be experiencing some less than “good” sleep. The first four can be pretty rough - you may be experiencing interrupted sleep. But it won’t be like this forever.
Create New Evening Rituals
Treat your evenings like self-care, not survival. Integrate new comfort rituals to ease you into a better night’s sleep.
Make a cozy drink with intention
Wrap up in something soft. A fuzzy blanket, warm socks, or your favorite hoodie. Comfort your body so it feels held when your mind is racing.
Try a 4-7-8 breathing pattern
Inhale for 4, hold for 7, exhale for 8. Repeat four times. It’s simple, calm, and powerful.
Watch a feel good comfort show
Some of my favorites are Ted Lasso or the Great British Bake-Off! I love something low-stakes that I can watch and relax.
Journal Prompts:
What gives me comfort?
What do I need right now?
How can I support myself when a craving hits?
My Day 3 Recommendations
Day 4
Set Reminders
For some additional motivation throughout your day, set alerts on your phone - either in your calendar or alarms - with little reminders of what you are doing and why. This is especially helpful around times in the day where your cravings usually hit.
For example:
I’m breaking cycles, not promises.
Drink water not wine. You are building something better.
Stay in this. Cravings don’t mean failure. They mean your brain is trying to learn a new pattern. Stick with it because you are already rewiring things.
Midweek Checklist
Eat something nourishing
Move your body - even just five minutes
Hydrate
Say out loud “I am proud of myself”
Journal Prompts:
Why did I say yes to this 7-day break?
What differences have I noticed over the last few days?
My Day 4 Recommendations:
Day 5
Keeping Your Commitment
Your brain may be suggesting that you have made it far enough, you have done good enough, and justifying that you deserve to quit your commitment early. The reward system may be coming in strong.
But you didn’t commit to doing a 4-day break, you committed to doing a 7-day break. One of the biggest ways to build your confidence and feel good living alcohol-free is to keep your promises to yourself. Even though it is really hard.
Keeping your commitment. Building inner integrity. Even though it is really hard you are going to do it. Tell your brain, “I am taking care of myself. I promised myself I would get through this week.”
Remember Your Toolkit
Stick to your new routine
Stay hydrated
Say to yourself “I drink mocktails” (or seltzer or NA beer) instead of “I am not drinking tonight”
Set a timer for 15-minutes when the cravings hit. Look at your list of distractivities!
Go to bed early
Plan for the weekend & Journal Prompts
Visualize yourself going through the weekend without alcohol. Have a plan in place for what you will do instead of drinking. Grab your journal and answer the following questions.
What are you wearing? What are you doing?
How do you want to feel on Sunday?
List out all of the things you are going to do this weekend so that you stay alcohol-free
What am I noticing about myself this week without alcohol?
My Day 5 Recommendation
Prep your fridge with some non-alcoholic options from the Zero Proof. Use code LINDSAYHENNEKEY15 for 15% off your order.
Day 6
Ready for your Feel Good AF weekend? This is where you will need to plan a little extra. The routine if you have a Monday-Friday work week will look a bit different, and your brain is going to go for the familiar. You’ve done amazing so far - you can keep going!
Kind Reminders
Remind yourself that you are doing something that will feel awkward and uncomfortable. You are doing it anyway and that’s beautiful!
Boundaries
Tonight is all about distractions, planning, and setting boundaries. If the question is “Would you like a drink?” the answer is “I’d love a mocktail”.
Visualization
Imagine how you’ll feel waking up Saturday morning without a hangover, feeling recharged and rested after a busy week.
Journal Prompts
What does success look like when my head hits the pillow tonight?
How do I want to feel at the end of the day?
What will I do today that makes me feel proud of myself?
My Day 6 Recommendations
Day 7
Welcome Saturday!
Plan something new for your evening. It doesn’t have to be wild - just different.
Here are a few Feel Good Tips to navigate your Saturday night without turning to alcohol: a mocktail and a new recipe, a solo sunset walk or a binge-worthy show you only watch sober.
Reminder: your future self is going to thank you tomorrow. Your sleep will start to feel deeper, energy will be higher, and your mind will feel clear.
Tips for riding the crave wave
When a craving hits, move your body for at least two minutes. Stretch, walk, dance, shake it out. You are not weak, you are detoxing old patterns. And each time you move instead of pour, you are rewiring your brain.
Sunday morning is going to feel amazing. No shame, no regret - just pride and peace.
My Day 7 Recommendations
What’s Next?
If you made it through the week without drinking alcohol and think you want to keep going, this is your invitation. And if you struggled this week, this is your sign to get a little support and meet other women that are going through the same process you are.
How amazing would it be to have support for the month of May? Join along for a 21-Day Break.
This is a self-paced, guided journey designed to help you take a break from drinking, gain clarity, and build confidence—all with daily support and zero judgment.
You will have access to:
21 Daily Videos: Encouragement + insights from me to keep you on track
Guided Journal Prompts: Powerful reflections to shift your mindset
Private Online Community: Connect with others on the same path (25-30 days of support)
Simple, Effective Strategies: Learn how to handle cravings, triggers & social situations with ease
Join now at the button below!
Disclosures: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. As an Amazon Associate I earn from qualifying purchases.
And remember, Lindsay is a sober coach, not a health professional. If you are chemically dependent on alcohol, consult your doctor on the steps you need to take to safely detox.
