Your First Alcohol-Free Month: Tips to Stay Social, Confident, and Have Fun

So, You’re Thinking of Giving It a Go

I mean, how bad can it be? It definitely can’t be worse than how I’m feeling now. And the promise of more fun, more money, and no hangovers sounds amazing. On the flip side, you might be wondering how to navigate this new territory of a month without alcohol. Will you have to white-knuckle your way through it? How will you be social? Do you need to hibernate for a month? What will you do instead? How will you have fun? What will people think?

Over ten years ago, I kicked off my own 30-day experiment with the same questions. I had a hard time even picking a 30-day span because every month seemed packed with social events I normally drank at. I had no idea how I’d get through them. At the time, I associated being social and having fun with drinking, so taking alcohol off the table felt like signing up for none of both. I knew that I wanted my relationship with alcohol to change but I could not comprehend how it was even possible. I didn’t have a plan beyond I'm not going to drink and I jumped in with both feet and learned as I went.

Looking back, I wish I had known a few things. Although I made it through (and even decided to stick with it), I could have gone into it with much more confidence and strength. I knew I was ready, but I didn’t know how to navigate it. I felt scared, unsure, and all alone in my desire to take a break. I knew I could get through a month without drinking, but making it a lifestyle??? That was another story.

If I could go back and tell that unsure version of me a thing or two, the first would be that taking this break would be one of the best decisions she’d ever make and that it would kick off many years of sobriety filled with so much fun and happiness. And after that pep talk I'd let her in on a few other things I wish I’d known at the start…

Tell the People Close to You

Let the people you interact with regularly know what you’re doing so you have a support system. Having your partner, best friend, or even your dog (hey, no judgment) in the loop can be super helpful when you need support the most. It also gives you a layer of accountability because you’re putting it out into the world and opening the door for conversation. Who knows, maybe one of your supporters will even join you. Either way, having even just one person to talk to and reach out to can be super helpful.

When I was going through my first month I talked to my husband, my family, and my friends, and I leaned on my sister. She had a few years of sobriety and was a great person to reach out to talk about the things I was struggling with and the things I was loving and helped me process the feelings I was having around all of it. I remember calling her from a camping trip as I hid in the camper feeling unsure of how to be social without drawing attention to the fact I wasn't drinking. I remember how impossible it felt that this could ever be a way of life for me. But the more I experienced things and really got curious about my habits, the more I realized that I could have fun (lots of it!) without drinking.

Friend support a friend starting a sober journey.

You don’t need to make a grand announcement at every social event. As I continued not to drink, I realized that most people don’t even notice what’s in your glass. Remember, this is about you. The less attention you draw to yourself in the beginning, the easier it is. You do you, and let the world spin as usual.

Have a Response Ready

Even though you may not want to shout it from the mountaintop or Facebook or whatever your soapbox may be, it’s helpful to have a plan for what to say when people ask why you aren't drinking.

Most people won’t notice, but when it comes up in a social setting, being prepared takes the pressure off. Something simple and honest like: “I just haven’t been feeling great when I drink, so I’m taking a break.” That’s it. You don’t owe anyone a detailed explanation. It’s better than fumbling through a nervous ramble about your feelings or struggles. Saying “It makes me feel crappy, I hate hangovers, so I’m taking a break,” gets the job done. Anyone who drinks can relate to that. Your reasoning is solid, smart, and admirable.

Initiate New Kinds of Plans

It might feel impossible at first, but try planning social activities that don’t involve drinking.

If you read my last blog, Life Without Alcohol: Why It Feels So Hard to Imagine, you’ll remember that long list of all the things we usually pair with a drink. From parties to paint nights, alcohol is deeply woven into the fabric of our lives.

Me after a flight of coffee, showing you that fun people don't need tequila!

But I’m telling you, from lots and lots of experience, it doesn’t have to be. There are so many fun things you can do sober. Most of the activities we normally drink during can still be done without the booze. Once you realize that you bring the fun, and that alcohol actually takes it away by dulling your senses, you'll open up a whole new way to experience life.

Plan a brunch or a hike, take a yoga class, host a sober paint night, or try something new like roller skating or four-wheeling. The possibilities are endless. Figuring out what you actually enjoy when you’re not drowning your awesomeness in booze can be more fun than you ever expected.

It’s Okay to Say No

This one might be tough, but sometimes, just saying no to plans is the best move. It’s not forever. It’s just for now, while you get your footing. In the beginning, a night out full of drinks might not be the best environment to be in. Being the only sober one while others drink heavily is not fun. It’s okay to skip it.

When you’re intentionally building a foundation that supports your sober life, it’s important to protect your energy. Watching your friends bond over cocktails while you sip on a seltzer can be triggering at first and might even make you question your decision. Instead, try using this time to exercise your sober-fun muscles! Plan a movie night, take a class, or treat yourself to a cozy night in. I was surprised to learn how much I enjoyed doing things alone. It’s not about isolating yourself from your friends, but rather experimenting with things outside your comfort zone and discovering what truly feels good for you.

Remember, you’re creating new experiences that support your version of fun. You’re building evidence that a hangover-free life is not only possible but better. Over time, you’ll have zero FOMO about nights that revolve around drinking.

Journal Your Feelings

Feel them all, the good, the bad, and the ugly, and write them down. Getting your thoughts out on paper helps more than you might think.

Journaling has been scientifically shown to improve emotional and physical health. It activates logical thought, quiets the fear center of the brain, and transforms emotional chaos into something you can actually understand and manage.

If you’re not sure where to start, I’ve created a Free 7-Day Journal Prompts for Your Sober Curious Journey. These daily prompts are designed to help you explore your relationship with alcohol and get into the habit of using writing as a tool for reflection and growth.

Get it out of your head and onto paper. You’ll be amazed at the clarity that comes with it.

Ready to Give It a Try?

If you’re thinking of giving it a go, just remember, it’s not about perfection, it’s about curiosity. Think of it as an experiment, not a lifelong commitment. You might surprise yourself with how good it feels to wake up clear-headed, confident, and proud of the choices you’re making. And who knows, you might even find that life without alcohol isn’t about missing out, it’s about realizing alcohol doesn’t make things fun, you do.

For more inspiration, check out my YouTube video- 5 Things I Learned From My 30-Day Sober Experiment.