Sober Curious? Here’s What Happened When I Quit Drinking for 30 Days
Have you ever wondered what it’s like to do a 30 day no alcohol challenge, but can’t quite get motivated to do it? There’s a lot of literature out there on what happens if you quit drinking alcohol. I’ve found most of it focuses on alcoholics or heavy drinkers, not your moderate drinkers like myself I used to be.
But what if you’re one of those middle-of-the-road drinkers? You might find yourself reaching for a drink after work most days. Maybe you have a few “extras” on Friday or Saturday. Or, maybe you’ve woken up with a hangover one too many times. You’re not dependent on alcohol, but sometimes your relationship with alcohol isn’t the…healthiest.
If you’re considering trying a 30-day no alcohol challenge (dry January or not), or you’re just sober curious and want to see what happens when you stop drinking, this is for you. I’ll share why I quit drinking for 30 days, how I motivated myself, what I learned, and the surprising outcomes (spoiler: not all are what you’d expect).
PLUS I even made you a free habit tracker for you to download and document your journey with 🙂
Why I Tried a 30 Day No Alcohol Challenge
Me and alcohol always had an interesting troubled relationship. I started drinking when I was 16, and it took me years of trial and error to learn how to drink in moderation. In college, I was a heavy drinker, and that behavior lingered into my mid twenties.
By my mid-to late twenties, I had reduced my alcohol consumption significantly, but always felt like alcohol and I weren’t the best of friends. I still drank regularly, leaned on it in social situations, and used it to stave of boredom and get a dopamine bump.
With the exception of one brief period in my early twenties, I had never gone more than 2 weeks without alcohol since turning 18. Over the years, I had made numerous attempts to quit drinking entirely, or reduce my intake significantly – neither of which ever stuck.
There came a point where I sat back and realized: Damn, I’ve been drinking regularly for almost 20 years.
Frankly, I wasn’t sure if I ever really wanted to quit. Alcohol plugged a hole, soothed my nerves, and was a way to self-medicate. I could justify continuing drinking into my mid-thirties, because it had ceased to be a “problem” for me. I could easily limit myself to a few drinks a week, and I rarely woke up with a hangover. But I always envisioned a life where I didn’t lean on alcohol to mute the world around me. Until recently, I couldn’t figure out a way to sustain sobriety for more than a few days or a week.
Finally, in May of this past year, at age 35, I was able to dial it in and commit to 30 days of no alcohol.
If you’ve ever wondered about the benefits of giving up alcohol for a month, I’m going to share:
- How I stayed motivated
- A week-by-week rundown of the positive changes I experienced
- Some surprising less-than-positive effects (or lack-thereof)
- My relationship with alcohol now
We’ll also get into some of the factors that you may want to consider if you’re thinking of reducing your alcohol consumption. If you’re interested in learning more about what 30-days with no alcohol looked like, let’s get to it!
Please note that I’m not alcohol dependent, and this article is not intended for people who are susceptible to withdrawal or in recovery.
My Motivation for Cutting Out Alcohol
Initially, I quit drinking for 30 days because I was looking for a reset. I had a love-hate relationship with alcohol. My motivation was threefold:
- An Exercise in Self-Control: I wanted to prove to myself that I could break the habit — that I didn’t need a drink an alcoholic beverage after work and on weekends.
- Weight Loss: I’m not going to lie. Straight up, I wanted to lose a few stubborn pounds. I had read that alcohol put weight on your waist and was hopeful to see some improvements.
- Improved Physical Fitness: I run every day and lift a few times a week. Some research indicates alcohol may have a negative effect on your muscles, and so I was curious if I’d see any benefits there.
- Mental Clarity: Most importantly, I wanted to give my mind the space to experience the world unaltered.
Is Any Amount of Alcohol Good for You?
There were times when I thought quitting alcohol entirely for a month was a bit extreme. I mean, wouldn’t just committing to reducing alcohol be good enough to get the same benefits?
Growing up, I heard the message that one glass of red wine was good for you. That advice isn’t totally wrong. I just finished reading Brain Food, by Lisa Moscani, and throughout the book she cites numerous examples of how 1 to 2 glasses of red wine a day are recommended for the antioxidant benefits.
However, recent research indicates that no amount of alcohol is safe. Two of the most disturbing (potential) side effects are that:
- Alcohol is a toxic substance that’s classified as a Group 1 carcinogen. This puts alcohol in the same group as tobacco, radiation and asbestos.
- Alcohol is linked with several types of cancer, such as bowel and breast cancer. Even small amounts of alcohol can put you at risk.
How I Stayed Motivated for 30 Days Without Alcohol
The initial motivation for cutting out alcohol wasn’t hard. I’ve never not felt motivated to reduce or cut out alcohol. Cognitively, I’m aware of the health implications as discussed above. But the “punishment” for drinking alcohol was a “tomorrow problem.” Even less “far off” implications of drinking, like weight loss/gain, hangovers, and energy levels wasn’t quite enough for me.
I knew I needed a real, tangible purpose.
And look, purpose doesn’t have to be this big, bold, meaningful thing. For me, I manifested purpose by creating a game for myself.
Essentially, If I accomplished the goal I’d give myself a prize (a new baking book). I know I’m a fully grown adult who could just go out and buy the book, but that’s just how my brain works and that’s what worked for me.
Having a purpose where I could say to myself, “If I don’t drink for 30 days, I can buy xyz book,” gave me the umpf of motivation I had needed. I picked out the book, stuck it in my Amazon cart, and read reviews of the book to get myself excited. I knew in the back of my head, if I didn’t complete the challenge I would have to wait until the holidays or my birthday to permit myself a chance at getting this book.
What Didn’t Happen (But I Hoped It Would)
I’ll cut to the chase. When I quit drinking, I was expecting something magical to happen. I imagined weight just falling off me, having enormous levels of energy at the gym, sleep soundly, nix all anxiety and woes, and increase my productivity tenfold.
I hate to break it to you, but 30 days with no alcohol won’t fix your life (Butttt it doesn’t mean it’s not way worth it).
That said, these were the two things I truly expected to change for the better, but didn’t:
Bummer #1: No Weight Loss
I’d be lying if I said this wasn’t the biggest let down.
To be fair, I wasn’t dieting and counting calories, so I’m not entirely sure why I though I’d just magically lose weight. Doing the math, I was probably drinking around 500 to 1500 calories worth of alcohol a week (1500 on the VERY high end). So, realistically, unless I was intentionally dieting, it was unlikely I would see a significant weight loss (maybe 2-3 pounds tops).
Another reason I don’t believe I lost any weight was that I substituted some of the alcohol I wasn’t drinking with sweets. I found myself having more sweets and baked goods throughout the day, and even more so at night.
Research shows that people who stop drinking often experience increased sugar cravings. Given my body composition and the moderate amount I had been drinking, I shouldn’t have been surprised — but hey, I can hope, right?
However, I suspect that long term reducing alcohol consumption can and will have an impact on my physique. I guess I’ll just have to stick with it to find out…
Bummer #2: Poor Sleep — Seriously?
May and June were ROUGH for sleep. As soon as I stopped drinking, my sleep went to sh*t. This was shocking to me. I knew that people who went into withdrawal or were heavy drinkers had disrupted sleep when they stopped drinking, but I didn’t expect to have the same effect. It wasn’t like I was withdrawing.
Almost everything I’d read said quitting alcohol improves sleep quality. Mine did not.
I had insomnia for the entire month. It was BRUTAL.
After some research, I learned that this is actually common — even if you’re not dependent on alcohol. The body needs time to recalibrate its sleep cycle. That might have been true for me, but either way, it wasn’t fun.
To be fair, there’s a possibility my poor sleep was the result of other factors, so it’s not necessarily true that quitting alcohol caused the insomnia.
So maybe I haven’t sold you on quitting for 30 days just yet, but I’ll tell you that the benefits completely outweighed any negatives.
The Biggest Benefits I Noticed – Weeks 1 through 4
Week 1: Clearer Skin
Within a few days, I noticed a brightness in my skin that hadn’t been there before. It looked dewy, clear, and blemish-free. At first, I thought it was a coincidence, but my skin stayed bright and clear the whole month.
Clearer skin is often cited as a benefit of cutting out alcohol. Alcohol can cause red, blotchy, or puffy skin. Removing it gave my skin a chance to bounce back.
From what I’ve read, improvements in skin are common. Mostly, this is attributed to the fact that alcohol dehydrates your skin, can cause inflammation, and can drain you of critical minerals.
Undoubtedly, waking up fresh and without an alcohol-induced fog, I found the face staring back at me in the mirror much more youthful in appearance.
Week 2: I Craved Alcohol Less Than I Thought I Would
The first week was tough. The more I told myself I couldn’t drink, the more I wanted that post-work cocktail. While I didn’t have physical symptoms, the habitual pull was real.
By day 7 or 8, I changed my internal dialogue from “I can’t drink” to “I’m not drinking.” That small shift, plus a few days of distance, helped curb the cravings.
By the second week, I truly didn’t crave alcohol. That surprised me. I expected to feel deprived the entire time, but the longer I went, the easier it became. I was expecting the urge and desire to drink to continue all the way through day 30. Instead, I found that I was enjoying sobriety. Like… what??
Week 3: Mental Clarity and Creative Problem-Solving
After a few weeks, I slowly started to notice my mind felt less cluttered and more clear. More interestingly, when I stopped drinking, I found myself waking up with ideas for problems I was working on — both personally and professionally. It was like my brain was actually recharging overnight, solving issues as I slept.
I’d wake up with solutions I hadn’t considered before. In general, my mind felt clearer, more creative, and more in control. Not waking up with regret from drinking gave me a fresh start each morning.
The work my brain was putting in at night also could have been attributed to the fact since I wasn’t drunk or tipsy at night, I was able to indulge in reading a book. I believe that my reading prior to bed, my mind was set up for success while I slept.
Week 4: I Wanted to Keep Going
Of all the things that surprised me during the 30 days of no alcohol, this surprised me the most. Prior to starting this challenge, I thought I’d be itching to have a drink by the end of the 30 days of sobriety. To the contrary, I didn’t want to drink.
In fact, when the thirty days were up, I didn’t acknowledge it for a few days. I was feeling good, healthy, and motivated. The yearning I expected to feel for a drink was absent. This was the clue to myself that maybe, just maybe I had more control over my bad habit than I originally thought.
Other key observations I noticed were that my mood had leveled, I was experiencing less anxiety, I felt more energized on Saturday and Sunday mornings, and I was enjoying my evenings far more relaxing with a book.
Should You Try a 30-day No Alcohol Challenge?
Yes. Resounding yes. With one catch:
You have to find YOUR purpose and your own motivation. It can’t come from outside of you. And, most importantly, you have to WANT to cut out alcohol.
The best part of a 30-day challenge is it’s not forever. It can feel daunting to say “I’m never drinking again,” or even “I’m cutting back to 1-2x a week.” When you set time-limit parameters, it’s easier to rationalize with yourself that it’s only for a short period of time. Then it’s up to you whether you extend, or continue your older habits.
Final Thoughts: Abstaining from Alcohol Was Surprisingly Empowering
As for me, a few days after my thirty days was up, my husband and I went out to dinner where I had a few cocktails to celebrate a recent promotion. Afterward, I decided that I would limit my alcohol intake to only special occasions (birthdays, weddings, promotions, etc.). It’s been about 90 day since I first started the challenge, and this parameter continues to work for me.
When I reflect on the original reasons I started my thirty-day no alcohol challenge, I’m pleased to see that at least 2 of my 4 originally stated goals were met. I learned that I do possess the level of self-control needed to curb the habit, and that I could drastically improve my mental clarity.
Even though I didn’t necessarily lose weight, as time has progressed, I have noticed improvements in my physique. Namely, without consuming as much alcohol, I’m recognizing more “gains” at the gym.
The experience was challenging, rewarding, and surprisingly empowering. This was the best gift of all.
If you’re curious to learn more about the specific tactics and habit “hacks” I used to succeed, check out this article here.
Ready to try your own 30-day no alcohol challenge? Download my free printable habit tracker to stay on track and reflect on your progress daily. This works great for moderate drinkers who want a reset or are curious about the mental and physical benefits of taking a break from alcohol.
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