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About this challenge

If you want to take on the challenge of giving up alcohol for a whole month, let us help you along. With our Be alcohol free 30 day challenge, you’ll receive a daily dose of motivation, alongside updates of your progress throughout the month. Whatever the problem – cravings, boredom, peer pressure, we’ve the best advice to help you resist temptation and complete your challenge with amazing success.

But what’s in it for you? Once your 30-days are up, you’ll feel like a different person. Ditching alcohol, even for just a month, can help clear your skin, improve your quality of sleep, boost energy levels and reduce your risk of chronic diseases, such as diabetes and cancer.

Ready to start your booze free journey? Let’s go.

 

beginner Training Plan

Entry requirements: beginner

None

Start date:
Anytime
Expected finish time:
Anytime
Duration:
5 weeks
Week 1
Jump to:
Monday
Task

Day 1

 

So you think you’ve got what it takes to go alcohol free for 30-days? Great, because we do too – and we’ve got lots of health tips and tricks to help you stop drinking alcohol and achieve a fitter, happier you.

Check-in with us everyday, and we’ll update you on your progress. When your motivation starts to wane, we’ll be right here to spur you on. Still unsure whether to go ahead? Read-up on all the lovely benefits you can expect from going booze free. Good luck!

Tuesday
Task

Day 2

 

Your first 24-hours booze free has flown by! Now you’re on a role, try embracing the power of 3 by treating your body to 2 more health-kicks: grab some water, snack on 5 fruits or veg, take a walk or get an early night. Don’t use your sober month as an excuse to eat badly – whilst sugary treats may appear less harmful than alcohol, they aren’t a healthy substitute.

Go into this challenge with the mind-set that your body is a temple. If you’re looking for a new, healthier drink to tickle your taste buds in an evening, try out 7 amazing super-food smoothies – they’re truly irresistible, no alcohol required.

Wednesday
Task

Day 3

 

Ditching your post-work beer or wine-fix doesn’t have to be all doom and gloom. Each day you succeed in being booze free, reward yourself with the amount you would have ordinarily spent on a beer at the bar or a glass of wine in front of the TV. According to Macmillan Cancer Support, in the UK alone, the average Briton spends ‘£50,000 on alcohol over course of lifetime,’ reports The Independent. That’s quite pricey, even for a modest drinker.

As an incentive, treat yourself to a new piggy bank and add the spare cash you’ve saved being sober to the pot. Imagine what you could buy with all that money! 

Thursday
Task

Day 4

 

You won’t believe the physical and mental transformation this challenge can bring. Alcohol has a lot to answer for, and your body shows it. Dark circles under your eyes? Booze stops you from getting a good night’s kip by reducing rapid eye movement (REM) sleep. Alcohol also dehydrates the skin massively, leaving your complexion sullen, irritated, and even flaky.

Thanks to the 30-day challenge, you can forget feeling fatigued and unmotivated, and look forward to a bright, glowing complexion. It’s well worth taking a before and after picture, or keeping a diary of your progress. Your face reveals a lot about your diet and fitness habits – let’s see what yours says about you when your challenge is up.

Friday
Task

Day 5

 

Is weight loss driving your 30-day challenge? Some forget how many empty calories alcohol carries (which convert straight to stubborn fat!) A 22-ounce glass of beer equates to the same calorie count as a large slice of pizza, at around 180 - 200 calories a glass. 5 glasses in, and you’re already around the 1000-calorie mark, and that’s before the late-night takeaway. Alcohol famously increases your appetite, tempting you to reach for chips, kebabs and pizza.

If you’re being good or slimming down for a special event, taking a break from booze will pay off. If alcohol played a major role in your diet before the challenge, the pounds will fly off.

Saturday
Task

Day 6

 

Weekends are the toughest when it comes to completing the challenge. When Friday night’s calling, the last thing you want to do is reach for a beer – trust us. Take this 30-day experiment seriously, and surprise yourself by sipping on a cheeky mocktail or two.

They’re amazingly tasty, come packed with health benefits and skip the hangover. Can we tempt you? You don’t need alcohol to have a good time and we can prove it. Forget loading up on cosmos – play bartender and try mixing a booze free ‘Raspberry Fizz.’ You’ll love it!

Sunday
Task

Day 7

 

Congrats! You’ve hit the 7-day mark booze free; give yourself a massive pat on the back. Now you’re over the first hurdle, here’s a quick reminder of all your great work. There are so many health perks coming your way, get ready for: a healthy complexion, greater concentration and productivity, inches off your waist, better sleep and an all-round fitter you.

If you’re debating whether to head to the bar or not, remind yourself why you’re completing this challenge and what amazing benefits you’ll witness as a result. 

Monday
Task

Day 8

 

What motivates you? If you’re struggling to see the positives in completing this challenge, really dig deep and write down 5 reasons why going 30-days sober is important to you. Did you take it up to improve your health, save some cash, sleep easy, become a better employee, or for a family, friend or partner who really wants you to go the extra mile and beat the bad habit?

Whatever the reason, use that to motivate you to the end of your challenge. It’s easy to lose perspective when you’re busy with family and work life, and sometimes completing 30-days sober doesn’t seem worth extra effort, but believe us when we say, it is! Push forward and keep at it, you can do it. Every accomplishment starts with the decision to try. 

Tuesday
Task

Day 9

 

Craving a tipple? For the amount of calories you would ordinarily consume drinking a 22-ounce glass of beer or a large glass of wine, you could eat a small meal or snack. Get a savoury kick from some sweet potato fries, or satisfy your sweet tooth with a handful of cacao and coconut bites – both are deliciously tasty, and with calories to spare.

Wednesday
Task

Day 10

 

Ever thought about adding more good to your goal? Don’t shy away from shouting about your amazing progress. Instead encourage others to follow suit, or better still collect donations in the name of a great cause. If you’ve a reputation for being a heavy partier and your friends don’t think you stand a chance of going sober, tell them to put their money where their mouth is and raise cash for charity.

Being booze free for 30-days is a fantastic achievement and something that you should be immensely proud of. Don’t hang back at the bar – order your tap water loud and proud. And rake in the extra pennies for a deserving charity along the way.

Thursday
Task

Day 11

 

Research from Sussex University found that those who could give up alcohol for 1 month were able to reduce the amount they drank in the long term, which ultimately lowers your risk of developing conditions such as cardiovascular disease, depression and dementia.

 

A healthier you is a far happier you, so take the bull by the horns and make the most of this amazing opportunity. What seems like an innocent drink can in reality be pretty harmful, but there’s still time to put bad habits to rest and make a change.

As Shakespeare once said, ‘it is not in the stars to hold our destiny but in ourselves.’ Stop waiting, and give the 30-day challenge everything you’ve got.

Friday
Rest

Day 12

 

Wait a second, where’s the hangover? A sober weekend suits you. If a recent booze free evening with drunken friends proved to be unbearable, or you’re dreading an impending sober night on the town – take a step back and put things into perspective.

We get it, going booze free can be hard work when the drunken world is against you, but you’re made of strong stuff, and we believe that you’ve got the willpower to see it through. Making it through special occasions sober is definitely doable! You can do it!

 

Saturday
Task

Day 13

 

Forget FOMO and get excited for some ‘me’ time. A cosy night-in catching up on your latest boxset is worth skipping a night on the town for. Resting up at the weekend not only gives your wallet a break, it also allows your mind and body time to recuperate after a tough week at the office, not to mention ‘quality time’ with friends, family or your other half.

Ladies, leave the sky-high heels to one side; fellas put down the aftershave, and instead, snuggle up on the settee for a well-deserved night-in. Those facemasks are just begging to be worn.

Sunday
Task

Day 14

 

2 weeks in – how are you feeling? Already, you should notice that your skin is looking healthier; you’re more relaxed and hopefully benefiting from a sound night’s sleep.  Behind the scenes, being 14-days booze free will leave your liver in far better shape. The challenge also breaks down your tolerance to alcohol, so you don’t become addicted to the substance.

If you’re looking in the mirror and not seeing results, speak to a friend who you haven’t caught-up with in a while. You see yourself everyday, so it’s hard to notice any changes to your appearance. Or if you haven’t already, keep track of where you’re up to with a booze free diary.

Monday
Task

Day 15

 

Stay strong and undefeated in the face of social events – you’ve made it so far, don’t give up now! To let all you’ve achieved go to waste for one booze-fuelled night really isn’t worth it. The 30-day challenge can work, but only if you commit.

Get your weekend strategy sorted. Before heading on a booze free night out, tell yourself that you won’t touch a drop, even if the amount of peer pressure you’re facing reaches record levels – you’re better than that. Remind yourself of why you’re doing it; the slimmer waist, the flawless skin, the happier, fitter, more productive you.

Tuesday
Task

Day 16

 

Did you know what you were drinking? There’s a certain glamour attached to alcohol and heavy partying, which soon changes when you realise what’s actually in your drink. A 22-ounce glass of cider contains around 21 grams of sugar, reports The Telegraph, and carries around 210 calories – which is the equivalent to swigging back 2 shots of single cream. Not pretty. Even if you aren’t drinking sugar-laden beverages and are sticking to spirits, mixers carry calories. Then there’s the trip to the takeaway…

If your friends have a lot to say about your decision to stay booze free, remind them of what junk they’re fuelling their body with. That’ll keep ‘em quiet – go you!

Wednesday
Task

Day 17

 

Negativity breeds negativity. If your friendship group has people who can’t understand your decision to go booze free, try to avoid them. Beating bad habits is hard enough without those closest to you making you feel guilty about wanting to better yourself. Friends should be there to support you, no matter what.

 

Keep up the good work and don’t be discouraged by their bad feeling. Or alternatively, charm them into taking the challenge themselves. Having a friend to share the experience with makes it far easier. Work your magic – having a sober partner in crime through this challenge is worth its weight in gold.

Thursday
Task

Day 18

 

Check you out! How’s your skin looking? By ditching the booze and topping up on h2o, you rehydrate the skin and skip the toxins alcohol brings. As we know, alcohol damages the liver, which plays a key role in detoxifying chemicals and cleaning the blood. When booze starts to interfere with the liver’s functioning, your skin is the first to show it leaving you gaunt, pasty and full of pores.

By replacing those cheeky cocktails with sparkling water, you bring life back to your liver, and skin. Drink as much water as you can throughout the day for the best results, hello glowing complexion!

Friday
Task

Day 19

 

Who misses a hangover? Not you. The headache, the sickness, the shakes, the anxiety, the regret – in that moment, it’s the worst affliction imaginable. You wouldn’t wish this kind of agony on your worst enemy. And it never leaves in a hurry. Some lucky people are blessed with a 2-day hangover, or more.

The body is dehydrated, the stomach’s irritated, your sugar levels are all over the place and you’ve no chance of getting a good quality night’s sleep. Who would pay for pain like that? A lot of people it seems, but you know better. Thank goodness you don’t have to worry about that anymore.

Saturday
Task

Day 20

 

This challenge is 100% in the mind, and it’s an incredible test of your self-discipline. Not many people could beat temptation quite like you have and although they may not admit it; they probably wish they could. This kind of strength and determination will naturally transfer to other areas of your life – your diet, your career, your relationships, and you’ll become a better/happier person for it.

Soon enough being booze free won’t be a big deal, and you’ll be looking for the next challenge. The amazing sense of accomplishment you get from smashing goals and hitting personal targets is addictive. Embrace it and keep pushing forward, you’re doing great!

 

Don’t give up what you want most, for what you want now. Richard G. Scott.

Sunday
Task

Day 21

 

Feeling better in yourself? That’s probably because you’ve been sober for an amazing 21 days. You’ve made it through the majority of the challenge and overcome the toughest obstacles, so why stop now? If you can conquer 3 weeks without a single drop of booze, you can take on the world.

Give your body a fighting chance of being the best it can be. Make it to the end of the 30-day challenge and you could potentially drop blood glucose levels by 16%, reducing your risk of type 2 diabetes and heart disease as a result. What a great start – don’t stop!

Monday
Task

Day 22

 

Sleep happy tonight! Going alcohol-free for a month can improve your sleep by an incredible 10%+. When busy lifestyles get in the way, sometimes we forget what a good night’s sleep feels like – but there are so many benefits to having an early night. It boosts memory, brightens your mood and leaves your skin looking radiant.  

There’s a common misconception that having a few drinks before bedtime can help you get a solid night’s sleep, when in actual fact, it has the opposite effect. It causes you to wake up far earlier than normal and fragments the sleep, whilst also leaving you with a headache, cold sweats and bad dreams. Stick to camomile tea – it’s the best option for beauty sleep.

Tuesday
Task

Day 23

 

Couple your challenge efforts with a natural high. Many turn to alcohol for stress relief. But as a depressant, alcohol is never the solution. As attractive as an evening spent slurring your words and stumbling home may seem, there are far better ways to alleviate stress, and they don’t involve swigging a bucket load of booze.

In line with the new, healthier you, why not get a lovely endorphin boost from a post-work run, or by taking a dip at the local pool? 

Wednesday
Task

Day 24

 

Bye-bye brain fog. By now you’ll hopefully be feeling the benefits of your challenge. According to New Scientist, going alcohol-free for 5-weeks can boost work performance by 17% and wakefulness by 9.5%!

The central nervous system takes a direct hit when you have a heavy night on the town, which often makes itself known through slurred words, slow reaction times and poor balance. Repeatedly binging on booze naturally exacerbates these symptoms, even post-hangover, leading to what’s commonly referred to as ‘brain fog.’ Steering clear of alcohol can reduce this feeling massively, leaving you fresh, focused and ready for a productive day.

Thursday
Task

Day 25

 

Trousers feeling a little baggier? Dropped a dress size? By drinking less, you’ll find yourself a few pounds lighter. Evening wine drinkers potentially consume an additional 2,000 calories a month, which according to Lifehacker, equates to 141 ice cream cones a year. That’s a lot of ice cream.

We often forget about the empty calories found in alcohol, but they always add up. Enjoy special occasions guilt-free by resisting temptation and sticking to tasty mocktails – here’s a quick refresh of our top 7. If you haven’t already, you gotta try them. We hope you love the slimmer, healthier you.  

Friday
Task

Day 26

 

Notice that you’ve got more friends? That’s because going booze free makes you a really lovely person to be around. As we know, alcohol makes us lose our inhibitions, and as a result clears our mind of focus and reasoning. This can lead to pretty aggressive behaviour, which nobody wants to see.

Fuel your body with the goodness it deserves. If you’re in need of a pick-me-up, stay away from the beer and indulge in your favourite mood-boosting superfoods. We’re talking omega-rich fish, delicious berries, even chocolate! Healthy snacks don’t have to be boring – check out our top 8 mood-boosting foods for inspiration.

Saturday
Task

Day 27

 

Good news, your liver is looking a lot better these days. Even in the short-term, going alcohol-free can bring amazing benefits to your body – as a study from New Scientist discovered. After giving up the booze for 5-weeks, participants of the study found that their liver fat fell up to 20%, reducing their risk of liver damage/disease a massive amount.  A huge incentive to keep up the good work don’t you think?

Why not take it one step further by treating your liver to a little TLC? Antioxidant rich foods and drinks such as spinach, grapefruit, garlic and green tea all contribute to a healthy, liver-friendly diet.

Sunday
Task

Day 28

 

Guess what? You’re 2-days away from completing your 30-day challenge. Just one final push, and you’ve made it 30-days sober!

 

If you can resist, avoid celebrating your achievement with a beer. Why make day-30 the end of your booze free journey? You’ve come so far and accomplished so much, it would be an incredible shame to see you throw that all away. Instead of dreaming about your next boozy-weekend, concentrate your efforts on a new challenge that’s more inline with the fitter, healthier you.

Check out our challenge section and pick one you like the look of. Over the past month, you’ve proved to us that you’re capable of amazing things. Let’s make it last.

Monday
Task

Day 29

 

You’re over the toughest part, what’s one more day? Let’s just take a moment to reflect on what you’ve achieved. If before, you’d have (on average) a couple of ‘regular’ beers a week, you’ve saved yourself around 1,500 calories this month. Or if you’re drinking sessions were more around the 7 beer mark each week, you’re approx. 5,000 calories lighter.

Not only will the scales be kinder, but also your complexion will be clearer, your sleep, memory and concentration will improve, and you’ll have lots more cash to spare. The 30-day challenge proves that drinking alcohol doesn’t have be an integral part of your lifestyle – you can relax, have fun and socialise without it. And long may that continue.

Tuesday
Task

Day 30

 

Congratulations! You’ve successfully completed your booze free 30-day challenge. It’s been a month of high and lows no doubt, but you’ve laughed in the face of temptation and proved to the world what a wonderfully strong person you are – well done!

 

How was it for you? We’d love to hear your booze free story – what piece of advice would you give to those just starting out?

 

Ready for your next challenge? If you’re eager to keep up the good work and want to continue on the road of sobriety, click here (link to challenges) – there’s plenty more to sink your teeth into.

 

It’s never too late to be who you might have been – George Eliot

Week 1
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