A Unique Guide to the 'No Alcohol Challenge'

May 22

A Unique Guide to the 'No Alcohol Challenge'

Have you ever considered trying a no alcohol challenge? Perhaps you’d like to feel a bit healthier and want to reduce your reliance on alcohol. Or maybe you’d just like to save some much-needed cash (especially at the moment).

You wouldn’t be alone. The recent trend in challenges like ‘Dry January’ means choosing to abstain from alcohol is now more popular than ever before. Research, such as this study published in The British Medical Journal, tells us that engaging with an alcohol-free challenge could have significant effects on our physical health, including lowered blood pressure, reduced risk of diabetes, and a reduction in cancer-related proteins.

But the benefits of even a short-term break from alcohol can stretch into the longer term. For example, research from the University of Sussex Staying found that 70% of people participating in a Dry January challenge were still drinking more healthily six months after the study.

But you don’t have to be ‘dry’ for 30 days to do a no alcohol challenge. And it doesn’t have to be January either (although we’ve got an article all about that, here). No alcohol challenges come in plenty of guises—all with potential benefits.

In this article, we’ll show you 10 ways to abstain or moderate your alcohol intake for a while, so you can find the one that fits your lifestyle and goals best. Let’s take a look.

No Alcohol Challenges: 10 Ideas

First on our list is the (now classic) ‘Dry January’.

But there are plenty of alternatives, including moderating your alcohol at certain times, choosing lower alcohol alternatives, or completely abstaining from alcohol for a longer period.

No alcohol in January. New year, new you? It’s a bit cliche, sure. But the New Year can be a great way to kickstart a healthy habit. Embarking on a no-alcohol challenge in January means you’re likely to find support from others that are doing the same, either in person or virtually.
No alcohol on weekdays. Perhaps you don't want to give up alcohol completely but just want to drink it less often. If you’ve gotten into the habit of drinking most nights, you could try setting yourself the challenge of not drinking on weeknights. Wondering what to do instead? Or finding yourself struggling to unwind? We’ve got plenty of booze-free ideas for you to try.
No alcohol units over ‘X’. Want to cut down your intake overall? Try setting a limit on the number of units you drink per week.
Putting a number on the amount of alcohol you consume can be a really powerful way to help rein things in. And, there are some great resources to help, like this online unit calculator from Drinkaware, which is also available as an app.
No alcohol for 100 days. Why embark on a longer period without imbibing? A hundred days alcohol-free might be the challenge for you. Substantially more than 30 days, but still with a clear end goal, 100 days on the wagon may be just the ticket to take your sobriety to the next level.
No alcohol alone. Research has found that drinking alone, especially when younger, can increase the risk of alcohol abuse later on—especially in women. If you’re someone that tends to reach for the wine glass when home alone, limiting your drinking to ‘when in company only’ could be just the type of ‘no-alcohol’ challenge that works for you.
No alcohol after one. Originally from the world of US sports, the concept of ‘one and done’ is gaining popularity in lots of contexts. So if cutting out booze altogether is something that’s not going to work for you, why not try limiting yourself to just one drink per outing instead? ‘Another beer?’, ‘No thanks mate, I’m one and done’.
No alcohol without a meal. Ever got completely smashed because you drank on an empty stomach? You’re not alone. Food helps slow alcohol’s absorption into the bloodstream, meaning your body can manage the effects better. Also, when eating, it’s easier to pace yourself, as (hopefully) you’ll be distracted by all that delicious food.
No alcohol for one week. Does the thought of giving up alcohol for a month or more seem far too intimidating? Giving up alcohol for a shorter while might be more doable for you. Even a short break from alcohol has potential benefits. For example, according to Alcohol Change UK, you might find yourself feeling brighter and better able to concentrate after just seven days sans booze.
No full-strength alcoholic drinks. Non alcoholic beverages aren’t your only option. There are plenty of lower alcohol beers and wines available that can help you lower your alcohol consumption over the longer term. Try asking for a ‘small’ beer, a lager shandy, a bellini or even a (super retro) white wine spritzer when on your next night out.
No alcohol without a softie beforehand. Struggle to pace yourself when drinking? A simple but effective challenge to try is to never have two alcoholic drinks on the trot. Instead, alternate alcoholic drinks with a softie, such as lemonade or an alcohol free beer, to help lower your alcohol consumption when you’re out and about.

This list is by no means exhaustive, and you might have some great ideas of your own. A no-alcohol challenge can come in many forms, and not all of them involve giving up on alcohol altogether.

Moderating your alcohol intake, even by a smaller amount, can still come with health benefits—so start by picking a challenge that works for you now. You never know where it might lead!

Tips To Help You Stick With The Plan

Lowering your alcohol intake comes with clear health benefits, but that doesn’t mean embarking on a no-alcohol challenge isn’t challenging.

Here are some of our top tips to help you make the change:

See giving up alcohol as an act of self-care (rather than an act of deprivation). Eating well, exercising and getting enough rest—they’re all crucial in keeping you feeling at your best. So if you’ve chosen to embark on an alcohol-free challenge, try viewing it through the lens of doing something really great for yourself, rather than as some kind of punishing regime.
Make sure you’re well stocked with great alternatives. This relates to the previous point: giving up the booze can be an enjoyable experience. The key is to make sure you’re topped up with lots of alcohol-free alternatives that you’ll enjoy.
That could be anything from a delicious alcohol-free beer to a fruity summer cocktail. Let your creative side run wild!
Understand your triggers. Find yourself tempted by the tipple at certain times of the day? Perhaps when you get home from work, or when you’re out with friends? Understanding the patterns behind your drinking can help you put things in place to help you feel less tempted. For example, you could organise a rewarding, relaxing activity for when you get home from work, or join a new club to help expand your social circle.
Surround yourself with support. When trying something new (and potentially quite intimidating) having the right support is key. So why not try explaining to your nearest and dearest how much doing an alcohol-free challenge means to you, and your reasons for doing it? If those that care about you understand the importance of your no-alcohol challenge, they’ll be better able to support your efforts.
Create a designated alcohol-free zone. Resisting temptation can be quite an exhausting process. This is especially true in many aspects of our society, in which alcohol plays a prominent role.
So creating an alcohol free space, such as a room in your house (or even your whole house) can form a crucial bolthole should you need to retreat for a while.
Chart your progress. We’re not suggesting a ‘star chart’ here (although if that’s your bag, go for it, by all means). But having some kind of way to quantify the progress you’ve made can be a great motivator.
Potential ideas could include sharing the number of days you’ve been alcohol free with friends and family, logging your units in an app, or even doing a no-alcohol challenge for charity.

That said, if you’re showing signs of alcohol dependency or have concerns about your drinking, it’s important to seek medical help. We’re not here to provide medical advice, but you can find out more about alcohol misuse and withdrawal from trusted sources like the NHS.

Want to find more about the non-alcoholic beer options out there? We’ve got loads of articles, including why non-alcoholic beer makes some feel drunk, and which is the best non-alcoholic lager (in our humble opinion).

Happy reading!

More articles from Zero Point Beer:

Featured