Breaking the Cycle

I committed to an alcohol-free lifestyle for 11 months, aiming for a full year. My motivation stemmed from two main objectives. Firstly, I had a personal athletic challenge: completing a 100-mile race. I understood from previous experience that running and drinking do not mix well.

Secondly, I was fatigued by the internal conflict: “Should I indulge in a drink? Or perhaps skip it? One drink can’t hurt, right?”

Perhaps you can relate to this internal dialogue.

To be candid, I replaced alcohol with another problematic habit: vaping. Then life intervened with a painful breakup, prompting me to consciously opt for a drink. It’s essential to note that this wasn’t a lapse in control; I limited myself to just two drinks.

The Role of a Drinking Journal

Throughout the emotional upheaval of the breakup, I found myself reaching for drinks a bit too frequently, though never excessively. Instead of quitting completely, I chose to explore my triggers more deeply.

Keeping a drinking journal has been instrumental in helping me understand my motivations for drinking. Let’s be honest: life is unpredictable, and trying to quit without a solid plan often leads to setbacks.

Through journaling, I uncovered various reasons that prompted me to drink—numbing feelings, allowing myself to relax, creating a distinction between work and leisure, or rewarding achievements like completing an article.

Creating New Habits

The essence of lasting change lies in recognizing the urge to drink, understanding its roots, and substituting it with healthier choices.

For example, I now frequent the gym or take a walk to signify the shift from work to leisure. I’ve learned that I don’t need to celebrate this transition with a drink; I can directly engage in activities I enjoy during my downtime.

When overwhelmed by emotions, I select my coping methods based on the feelings at hand. If I’m grappling with anger, I exercise to release tension; if I feel sadness, I turn to meditation or a soothing bath.

Instead of enjoying a glass of wine before bed, I opt for tea on my balcony, which allows me to unwind and appreciate the view of boats coming and going.

Occasionally, I still indulge in a glass of wine, and that’s perfectly acceptable.

The Importance of Understanding Your 'Why'

Ultimately, grasping your 'why' is vital. If you lack clarity on why you want to reduce or eliminate drinking, your chances of success diminish.

Identify your triggers and formulate a strategy for each. This way, when cravings arise, you can choose an alternative that aligns with your life goals.

This was particularly relevant for my experience with vaping. I have since quit entirely, as it was a habit rooted in stress, especially before meetings. Now, I meditate or practice grounding techniques, which keeps me centered and present.

The Bottom Line

Transforming habits is a challenging endeavor. It demands a profound understanding of your triggers, effective coping strategies, and a compelling 'why.'

By shifting my perspective from addiction to habit, I’ve reclaimed control over my relationship with alcohol (and vaping), transforming them from dependencies into deliberate choices.

I hope that by changing your narrative from addiction to habit, you too can empower yourself to modify behaviors that no longer serve you or that are detrimental in the long run.

Please share your thoughts in the comments. I believe in your capacity for change. You've got this!

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