Getting Started with Sober October – Your First Week Checklist

Taking a month off alcohol can feel exciting, empowering, and maybe a little daunting too. The first week is about setting yourself up for success and finding your feet. Here’s your simple checklist to help you through the early days:

1. Make Your Commitment Clear

• Write down why you’re doing Sober October – health, better sleep, more energy, saving money, or simply proving you can.

• Tell a friend & join Sober Essex for accountability and encouragement.

  
  

2. Prepare Your Environment

• Clear alcohol out of the house, or move it somewhere out of sight.

• Stock up on alternatives – sparkling water, kombucha, alcohol-free beers or mocktail ingredients.

• Plan a few go-to snacks for cravings in the evenings.

  
  

3. Plan Your First Week

• Keep busy: book in walks, coffee dates, or fitness classes.

• Try a new evening routine – reading, podcasts, journaling, or even an early night.

• Mark off each day on a calendar – seeing progress builds momentum.

  
  

4. Know Your Triggers

• Be aware of when you usually drink (Friday night, after work, watching TV).

• Have a ready-made “swap” – a fancy soft drink, a herbal tea, or an activity that breaks the habit loop.

• Practise a polite “no thanks” if social situations come up.

  
  

5. Track How You Feel

• Notice small wins – better sleep, clearer skin, improved focus.

• Journal or use an app to record your progress (I am Sober is a great free tracker).

• Celebrate milestones – one day, three days, a full week alcohol-free.

  
  

6. Be Kind to Yourself

• Cravings pass – they usually peak and fade within 20 minutes.

• If you feel wobbly, reach out for support instead of pushing through alone. Sober Essex is ready and waiting!

• Remember: progress, not perfection. One slip doesn’t mean failure – just reset and keep going.

💡 Pro Tip

Think of your first week as an experiment. You’re learning how your mind and body feel without alcohol – and setting the tone for the rest of October.