How to stop drinking alcohol: 9 things I did that REALLY helped

Stop drinking alcohol with these tried and tested tips - and say goodbye to hangovers for good

a cartoon illustration of a woman turning away a hand holding a beer in an effort to stop drinking alcohol
(Image credit: Future/Getty)

After many months of excess maybe you've decided enough is enough - and now you're wondering how to stop drinking alcohol? If so, you're not the only one.

I gave up drinking in November 2019 - not because I was physically dependant on alcohol, or the booze was outwardly ruining my life. But, because I was bored of being hungover, wasting my weekends, worrying about what I'd said, done, posted or text after one too many. Having read countless books, most of which are listed below, my thinking about sobriety has totally shifted. Giving up isn't just for people who've hit rock bottom and need AA, it's for anyone who's decided drinking alcohol is taking away more from their life than it's giving.

And, I’m not the only one. There are a growing number of ‘sober curious’ people out there who've been swayed by the benefits of not drinking alcohol (opens in new tab) and decided they want to live a healthier lifestyle, without the beer belly, dehydrated skin, short temper and ‘hang-xiety’.

Millie Gooch, founder of Sober Girl Society (opens in new tab) explains: "Drinking numbers are declining (opens in new tab), especially in millennials - and supermarkets including Sainsbury’s have been reporting soaring sales in their non-alcoholic drinks. It’s a perfect storm of a lot of things but I think there are two main reasons.

"Firstly, we're more conscious of what we’re putting in our bodies. It started with gluten and meat, and now we’ve moved to alcohol. The second is that we’re becoming more open and aware of mental health and we’re starting to question the impact alcohol could be having on things like stress and anxiety. People are just adopting healthier mindsets."

She also agrees that people aren't turning their backs on alcohol because it's ruined their lives (although in many cases, that is the reason) - but a lot of other people just don't want to feel its effects any longer.

"That’s becoming a real turning point", she told Goodto. "We’re recognising that there’s a whole host of grey area drinkers who don’t have the traditional ‘problem’ that we all think of when it comes to drinking but their drinking is becoming a problem because it’s negatively impacting their life, whether that’s their physical health, mental health, productivity, sleep, friendships etc."

If you’re determined to stop drinking alcohol for 30 days or more, but you’re worried how you’ll manage to stick to it, then you might find some of these ideas useful. Here are all the things I did to stay on track when I decided to give up alcohol:

How to stop drinking alcohol: Tried-and-tested tips

1. I read 'quit lit'

There are loads of great books out there offering advice on how to stop drinking. They range from very personal accounts of addiction to motivational guides and psychology-based books, aimed at changing your mindset, so you view drinking differently. 

First up, I read Catherine Grey's The Unexpected Joy of Being Sober (opens in new tab). This best-selling book has been everywhere in the last couple of years.

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I’d seen it in countless bookshops and websites and decided to give it a go after spotting another glowing review. At that point, I wasn’t planning to stop drinking but I was curious about the author’s story and how quitting alcohol had impacted her life.

I loved Catherine’s honest and heartbreaking account of how booze affected her relationships, health, and career as a magazine journalist. As well as recounting her rock bottom moments and inspirational recovery, she also shares some brilliant practical advice for enjoying a sober life - from how to deal with people who'll question your sobriety, to coping with break-ups and dating without booze - and even how to dance sober at a wedding.  I highly recommend this book - and so do thousands of online reviewers. (opens in new tab) Unbeknown to me at the time, reading this was the first step I’d taken to giving up alcohol.

If you've already bought The Unexpected Joy of Being Sober, you might want to also check out The Unexpected Guide to Being Sober Journal (Amazon, RRP: £12.99 (opens in new tab)).

Following her massive success, Catherine Gray has also released The Unexpected Joy of Being Singl (Amazon, RRP: £12,99) (opens in new tab)  - and another book, The Unexpected Joy of the Ordinary (Amazon, RRP: £14.99). (opens in new tab)

Next up, was The Sober Diaries (opens in new tab). Mum of three Clare Pooley wrote this book following the success of her hugely popular blog, Mummy was a Secret Drinker – which she started after deciding to stop drinking the 10 bottles of wine she was consuming each week.

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As the title suggests, she records the highs and lows of giving up alcohol in her first year. During this time, she was also diagnosed with breast cancer – something she’s sure would’ve had her reaching for the wine even more frequently if she hadn’t already quit.

She gets through it without any anxiety-laden hangovers, and in this very funny and relatable book, she also shares how sobriety helped her lose loads of weight, gain huge amounts of confidence and become a better mother. Sounds tempting, doesn’t it?

How to stop drinking alcohol - recommended reads

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How to Control Alcohol by Allen Carr - View at Amazon (opens in new tab)
RRP: £7.99

This method seeks to undo all of the brainwashing you've been exposed to about alcohol. Promises to help you quit - without the need for willpower! It really works.

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This Naked Mind by Annie Grace - View at Amazon (opens in new tab)
RRP: £9.99

Annie Grace is the queen of sobriety - so many people credit this book with helping them finally quit. It's packed with psychological insights into why we drink, and why we don't need it - as well as explainers on the physical effects.

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Alcohol Explained by William Porter - View at Amazon
(opens in new tab)RRP: £4.99

This self-published no-nonsense book has become a sensation and answers all the questions you have about how alcohol affects your body and mind. Follow the Facebook group (opens in new tab)for weekly live Q&As with the author.

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Glorious Rock Bottom by Bryony Gordon - View at Amazon (opens in new tab)
RRP: £8.99

Written by journalist, mental health campaigner, and mum Bryony Gordon, this is a raw account of her addiction to alcohol and cocaine, which for many people often go hand-in-hand.

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Mrs D is Going Without by Lotta Dann - View at Amazon (opens in new tab)
RRP: £12.99

An inspirational memoir from one mum, who found wine o'clock was getting out of hand. Sounds familiar? You may easy relate...  The book was inspired by the author's blog. If you liked the Sober Diaries, you'll love this.

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Quit Like a Woman by Holly Whitaker - View at Amazon (opens in new tab)
RRP: £10.99

Written by the founder of Hip Sobriety, this is a funny and clever look at society's obsession with drink, and how to rebel against it.

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Kick the Drink... Easily! by Jason Vale - View at Amazon (opens in new tab)
RRP: £12.99

A hard-talking approach to quitting, that you can read in one sitting. Jason Vale's belief 'there's no such thing as an alcoholic (as society understands it)' will change the way you look at drinking to excess.

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The 28 Day Alcohol Free Challenge by Andy Ramage and Ruari Fairbairns - View at Amazon (opens in new tab)
RRP: £12.99

llustrated guide full of practical advice, written by the founders of One Year, No Beer.

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We Are the Luckiest by Laura McKowen - View at Amazon (opens in new tab)
RRP: £22

A beautifully written and heartbreaking memoir that's filled with useful advice - once you read the shocking introduction you'll be hooked.

2. I tried Allen Carr’s Easyway to Stop Drinking Alcohol

If you wish you could change your mindset so alcohol doesn’t have a hold over you anymore, I urge you follow Allen Carr’s Easyway to Control Alcohol.

This method, which has been credited by dozens of celebrities for helping them quit various addictions, seeks to undo all of the brainwashing you've been exposed to about drink, and encourages you to see yourself as free from alcohol rather than it being something you’re painfully trying to withdrawal from.

It also makes you question what benefits, if any, you’re getting from alcohol – so you no longer feel like you're missing out on anything, because you decided to stop drinking.

As well as reading the book (opens in new tab), I also attended Allen Carr’s Easyway to Give Up Alcohol workshop (opens in new tab) in London (there are several around the UK). This full-day session lead by someone who’s also given up following the method. This reinforced everything I’d read but also offered the opportunity to ask questions and hear about other people’s experiences in the group.

There’s also a hypnotherapy section at the end – and absolutely no role-play or group exercises, don’t worry! This was a game-changer for me, and also has the added benefit of helping you set a very clear date in your diary for quitting - as you won't ever want a drink again after leaving the session - and if you do, you can attend again for free. Allen Carr is also the author of the bestseller, The Easyway to Stop Smoking (opens in new tab).

3. I downloaded the 'I am Sober' app

There are quite a few apps around that can help you track the number of days you’ve given up something, but I’d say the top-rated ‘I Am Sober’ (opens in new tab) is the best.

Here are a few of the things I like about it:

  • It sends you daily motivation quotes each morning
  • It not only tracks how many days you’ve done but also tells you how much money you’ve saved, which is shocking!
  • It sets regular and achievable milestones
  • There’s a very lively and supportive community section
  • You can track several things at once, ideal if you’re planning to give up more than one vice

I am sober app - helpful if you're wondering how to drinking alchol

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4. I signed up for an online course on how to stop drinking alcohol

I signed up to Club Soda’s Sober Sprint (opens in new tab) – which aims to support people who want to stop drinking alcohol for 30 days, or longer. You can sign up anytime and throughout the month, you’ll receive daily motivational emails, including exercises, quizzes, videos and downloadable e-books. This all helps by teaching you how to deal with social situations, understanding what triggers your drinking and also encourages you to reflect on your progress. This course costs £35 a month, and you can still access all of the content once the month is over.

There are also a few other online courses you can join, though bear in mind some of them go ‘live’ with a set start date.

The Naked Mind author Annie Grace charges £35/$47 to sign up for her 30 Day Experiment (opens in new tab) online course. I haven’t tried it, but it’s had great reviews. You can also download the FREE app, which includes lots of really useful resources - including daily video lessons. You can start at any time and when you sign up, you're automatically added to a chat room as well, so you can talk to other people who've just started the course. Daily lessons include, for example - Why We Think We Like to Drink, Why Will Power Doesn't Work For Long, and How Alcohol Affects Your Senses.

William Porter, author of Alcohol Explained, also offers an online course (opens in new tab) for £42. This contains everything in the Alcohol Explained book, and Alcohol Explained 2 - in an interactive/audiobook format. William Porter also offers a lot of other useful information for free on his website - including regular blog features and podcasts. You can buy the Alcohol Explained Workbook (opens in new tab), written as an accompaniment to the AE books - so you can apply those learnings to your own experiences by working through some step-by-step tasks.

UK Smart Recovery (opens in new tab) also offers regular weekly support groups, which you can attend online.

And, did you know that you can attend UK AA meetings on Zoom (opens in new tab)? You can also join hundreds of other AA meetings around the world online (opens in new tab) as well.

Millie agrees that keeping yourself accountable and having a goal can really help you stick to your plan: "Having something to push you to the finish line is always helpful. Sign up for a challenge, like Dry January at Alcohol Change (opens in new tab), or Stoptober too - you’re twice as likely to stick with it if you do!

"It's also worth remembering that the average person saves around £200 not drinking for a month so if you’re planning on Dry January, start by choosing something (whether that’s a bag or a holiday or a really expensive meal) and promising yourself that you will buy it if you succeed."

5. I signed up to sobriety podcasts

Podcasts are just brilliant for inspirational sobriety stories, motivational explainers, and Q&As - and there are dozens of high-quality productions to choose from. These are some of my favourites:

  • How I quit alcohol: My favourite podcast is presented by musician and sober coach Danni Carr. In each series, she chats to ex-binge drinkers, alcoholics in recovery, drug and alcohol counsellors. It's always so positive, and entertaining - and full of kind and empathetic advice.
    Find out more (opens in new tab)
  • Naked Mind: Although this is presented by Annie Grace, you hardly ever hear her speak - because she just lets her guests talk, which I love.  Always a really good and in-depth interview with someone who has turned their life around.
    Find out more (opens in new tab)
  • Sober Powered: Focusing on a different topic each week, Gillian Tietz uses neuroscience and psychology to help listeners understand why it's so hard to stop drinking and how alcohol affects the brain. Recent topics include - Why We Romanticise Alcohol, How Alcohol Abuse Changes the Way We Make Decisions, and What Happens to the Body When You Binge Drink.
    Find out more (opens in new tab)

best podcasts to stop drinking alcohol

  • Alcohol Free Life: Hosted by BBC presenter Janey Lee Grace, this motivational podcast offers loads of advice for giving up alcohol - but also discusses broader issues around self-care. So, along with tips on reducing alcohol cravings and whether or not moderation works, you'll also find talks on dealing with anxiety, sober fitness, and improving self-esteem.
    Find out more (opens in new tab)
  • The Recovery: DJ Fat Tony chats to a host of celebrities who've recovered from various traumas, including addictions to drugs and alcohol. Guests include Davina MacCall, Russell Brand, Lily Allen and Kelly Osbourne. Be warned, he shouts a lot - but preserve as the guests really open up and have a lot of interesting (and sometimes shocking) things to share.
    Find our more (opens in new tab)
  • Alcohol Explained: William Porter doesn't seem to have a podcast platform, as such - but he does do weekly Facebook Live Q&A sessions and interviews. These are then shared on his YouTube channel (opens in new tab) and on his website, (opens in new tab) where he also shares links to podcasts he has featured on. This makes it a bit harder to scroll through, but it's definitely worth the effort. Mr Porter has such a huge and dedicated following online thanks to his incredibly knowledgeable and no-nonsense approach. Hundreds of people credit him for changing their relationship with alcohol - he was inspired by Allen Carr and is like the male Annie Grace in the sober world.

6. I drank non-alcoholic drinks

In the world of non-drinkers non-alcoholic beers, wines and spirits are VERY controversial. Many argue they should be totally avoided as they are dangerous triggers, and only remind people of what they’re missing, thereby dragging them onto that slippery slope.

But for many others, myself included, they’re a life-saver. I’ve spent several nights in pubs drinking non-alcoholic beers and no one has even noticed I’m off the booze – handy if you want to avoid any awkward questions, or can’t be bothered to defend your decision not to feel horrendous the next day.

It definitely feels like there's some kind of psychologically soothing effect of cracking open that booze-free beer or popping that ‘Nosecco’ cork. I learnt recently that it takes alcohol seven minutes to hit the brain, so perhaps it’s not too dissimilar to that fake initial ‘relief’ you get when drinking the real thing.

Best non-alcoholic drinks - helpful if you're wondering how to drinking alchol

Within the online groups I follow there have been many debates about which ones are the best, these are the ones that are most commonly recommended by people in the know - along with a few of my favourites. Note, that most some are 0.5%, but this is so low it's technically considered to be AF (alcohol-free):

  • BrewDog Nanny State (opens in new tab) (0.5%) - widely considered to the best non-alcoholic beer
  • Brooklyn Special Effects (opens in new tab) (0.4%) – an award-winning craft lager, which tastes like the real thing
  • Becks Blue (opens in new tab) (0.05%) – found in most pubs these days, reasonably priced and tastes pretty good
  • Nozecco (opens in new tab) (0.5%) - a lot of people like this, but it does taste rather sweet
  • Freixenet (opens in new tab) non-alcoholic sparkling wine (0.0%) - top-rated but also sweet, and people love the rose version too
  • Crodino (opens in new tab) (0.0%)– I discovered this while on holiday in Italy, this non-alcoholic aperitif is a perfect alternative to a boozy Aperol Spritz!

7. I made the most of my hangover-free mornings

One of the best things about giving up alcohol - alongside the better sleep, weight loss, clearer skin and having more money  - is gaining back the time I would've spent hungover on the sofa.

Now I've reclaimed my weekends, I decided to make the most of my newfound time and energy by running. I know it's not for everyone, but I'd definitely suggest trying to find something you love that you had neither the time or the energy for after drinking. It could be baking, doing a fitness DVD or simply arranging more early morning outings with the kids.

I actually started running a couple of years ago, but stopped when my hangovers started lasting several days. Back then, I couldn’t run for more than two minutes without wanting a break – that is no exaggeration – but, I very gradually worked my way up to 5k with the Couch to 5k podcast (opens in new tab). This is a brilliant and FREE podcast of guided runs that very gradually build up, until before you know it you can run for 30 minutes without stopping. Even the super-sceptical writer Charlie Brooker is a fan. (opens in new tab)

I moved on from 5K and downloaded a running app by Verv (opens in new tab) recently (pictured below). Along with the 5K it also includes other gradual workouts to help you reach 10K, a half marathon or a full marathon.

Weight loss running app by Verv

The plus side of this one, is you can choose between plenty of different soundtracks (I love the 80s feel good mixes) – and it also tracks your distance, speed, GPS route and calories burned.

8. I watched films and documentaries

I also loved watching films and documentaries about people who have stopped drinking alcohol or giving up other painful addictions. Here are a few of my favourites:

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Louis Theroux: Drinking to Oblivion
Louis Theroux meets patients admitted to the liver transplant centre at King's College Hospital, London. It's not an easy watch. Many of the people interviewed are in the midst of very painful alcohol addiction but are still determined to carry on. Filmed in 2016.

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Drinkers Like Me - with Adrian Chiles
I'm sure so many social drinkers will empathise with Adrian Chiles in this very honest and entertaining documentary. He looks at how his habitual drinking has crept up dramatically over the years, to the point where he can't imagine enjoying life without it. He also realises the serious toll it's taken on his health.

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Beautiful Boy
Based on the bestselling memoirs of David and Nic Sheff. This film follows the story of a father and son and they struggle to deal with the younger's addiction. Every time you think he can't sink any lower, it gets worse. Totally heartbreaking.

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Rachel Getting Married
Anne Hathaway is amazing in this film! It's one of those painfully raw, realistic films - that almost feels like a documentary. Although she's living in a rehab centre, she's allowed to go home for her sister's wedding - where she causes total chaos.

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When Love Is Not Enough - The Lois Wilson Story
An interesting film based on the history of Alcoholics Anonymous. This tells the story of the co-founder Bill W and his relationship with his wife Louis Wilson, who went on to set up family support groups.

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My Name Was Bette
This film is grim. It starts by telling you how Bette's dead body was discovered, several weeks after dying of alcoholism, surrounded by rubbish in a home that was falling apart. Then it lists all of the ways her poor body had gradually broken down due to her addiction.

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Million Little Pieces 
Based on the semi-fictional book by James Frey, this film follows a writer who spends two months detoxing from his addictions. Lots of dramatic scenes, and some interesting characters.

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28 days 
More of a rom-com than a serious look at alcohol addiction, this is a more light-hearted transformation film. After destroying her sister's wedding, Sandra Bullock's character is forced to confront her issue with alcohol, then enters rehab and comes out 28 days later.

9. I joined Facebook groups and followed Instagrammers

There are so many Facebook groups, full of people determined to stop drinking, including the Unexpected Joy of Being Sober (opens in new tab) and Club Soda. (opens in new tab) I also follow Alcohol Explained (opens in new tab), and Soberful (opens in new tab) (which has a great podcast as well) I found these really inspiring and very supportive. I loved reading about how people have reached big milestones, transformed their lives and dealt with very tricky situations – and there are plenty of responders offering advice when it's needed too.

Instagram is also a great place for motivation. A few of my favourite accounts include:

A post shared by SOBER GIRL SOCIETY™ (@sobergirlsociety) (opens in new tab)

A photo posted by on

Sober Girl Society

Founded by Millie Gooch - the Sober Girl Society has a whopping 179,000 followers that proudly calls itself "The community for sober + sober curious women". In addition to helpful information and guidance posts on staying sober is the bi-weekly virtual meetup that people can attend too.

Sober Celebrities

Sometimes a little motivation from the stars can help point you in the write direction. Because all the money and status in the world still carries addiction and dependence problems. Enter @SoberCelebrities (opens in new tab), created "to destigmatize addiction and inspire those who still suffer."

Alcohol Explained

Follow William Porter of @AlcoholExplained (opens in new tab) for everyday guidance and updates on his latest books, blog posts, workshops and live Q&A sessions - all designed to aid individuals on their path towards sobriety.

If you think you have a serious physical addiction to alcohol, seek medical advice.

a profile picture of Millie Gooch
Millie Gooch

Millie was formerly Deputy Lifestyle Editor at Hearst Magazines but after she stopped drinking in 2018, she created Sober Girl Society (a platform for sober and sober curious women) and now runs this alongside being a freelance journalist. Her mission? "To show the world that you can still live a fun and fulfilled life after you break up with booze". Millie’s first book, The Sober Girl Society Handbook (opens in new tab) was published by Penguin Books UK in January 2021.

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Anna Bailey
Anna Bailey

Anna Bailey is the editor of GoodTo. She joined the team in June 2018 but has been a lifestyle writer and online editor for more than 14 years. Career highlights include Lifestyle Editor at, Features Editor at MSN UK and Digital Lifestyle Editor for UKTV. Anna has always loved attending weddings and big family occasions. She combined this interest with her passion for interviewing people about the subjects that matter to them most to become a wedding and baby naming celebrant, fully accredited by Humanists UK.