Join us for Sober October, a 31-day virtual wellness challenge! Take a month-long break from alcohol and see what changes! Support your health and experience better sleep, more energy, and clearer thinking.
Pick up a free blank calendar from the Student Wellness Office - RFW 123, September 29-October 2 (or create your own).
Read the tips for success on this website.
Use the reflection prompts below to stay engaged in the experience.
Mark or check off each day without alcohol on your calendar.
OPTIONAL: Bring your completed calendar back to RFW 123 to pick a wellness prize during the week of November 2-6!
Identify your why. You can be motivated to take a break from alcohol for a variety of reasons. Determining your “why” allows you to keep your reasons at the forefront of your mind, helping to maintain motivation and momentum throughout the month.
Identify possible challenges or triggers and have a plan. Triggers are situations, emotions, or people that make you want to drink. Common triggers include social situations/events, stress, emotional states (boredom, sadness, etc.), time of day, or certain locations.
Prepare for social situations. If you'll be attending events where alcohol is present, decide in advance what you'll drink, how you'll respond if offered alcohol, and how you'll handle any pressure to participate.
Consider sharing your participation with others. Having social support and encouragement is important. If you feel comfortable doing so, you can share your participation with friends, family, and others in your network who can cheer you on.
Celebrate milestones. Reward yourself for reaching key points during the month, such as one week, two weeks, or the full challenge. Choose rewards that support your health and wellness goals.
Brainstorm alternative activities. If drinking usually occupies a lot of your time, make a list of new activities and hobbies you’d like to try this month instead.
Find a substitute non-alcoholic drink like water, pop, or a mocktail.
Keep going! Focusing on the entire month can feel overwhelming. Commit to making it through today and then repeat the process tomorrow. Even if you don’t complete the month perfectly, any days completed without alcohol are healthier days.
Focus on what you're gaining. Rather than thinking about what you're giving up, pay attention to the positive changes you're experiencing, such as better sleep, increased energy, improved productivity, or more meaningful social connections.
What motivated you to join Sober October, and what do you hope to gain from this experience? Reflect on your personal goals, whether they relate to physical health, mental clarity, better sleep, saving money, or simply challenging yourself.
What positive changes, big or small, have you noticed so far? Consider your energy levels, mood, productivity, sleep, social interactions, or overall well-being. Which changes have surprised you the most?
What has been your biggest challenge during the challenge so far, and how have you worked through it? Reflect on strategies, supports, or strengths that have helped you stay committed when faced with temptations or difficult situations.
What new habits or routines have helped fill the space previously occupied by alcohol? Think about activities, hobbies, self-care practices, exercise, social connections, or mindfulness techniques that have supported your wellness journey.
As the month comes to an end, what lessons have you learned about yourself, and what, if any, changes would you like to carry forward? Reflect on your accomplishments, personal growth, and how this experience may influence your future choices and/or wellness.
Bonus reflection question: What are you most proud of from your Sober October journey, and what advice would you give to someone considering a similar challenge?
