Across 7 days, you’ll be guided to press pause on autopilot drinking, swap unhelpful habits for more supportive ones and pay attention to how you actually feel – in the evenings and, more importantly, the mornings after.

 

Each day includes a short prompt, a simple suggested action and “Reflect” questions so that you can use the workbook in a few minutes a day alongside real life.

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You will look at:

• your usual drinking cues and what you are really needing in those moments

• evening and weekend routines, and how to draw a line under the day without a glass in your hand

• social plans, what to say when you are not drinking, and how to feel less awkward

• the difference in your sleep, mood and clarity after several alcohol‑free days

 

By the end of the week, you won’t have all the answers, but you will be clearer. You will have real evidence from your own life about how alcohol fits for you, what feels better without it, and what you might want to do next.

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