You might be thinking of quitting drinking. You feel like you’ve had enough? When the negative effects of drinking, such as mood disorders, relationships, and workplace issues, begin to outweigh any positive aspects, people will want to stop. Most people will have a strong reason to quit drinking before they begin the process.
It’s not easy to quit alcohol, especially if you have a dependency on it. Your motivation can be affected by cravings, triggers for drinking, or even your brain chemistry. Before achieving sobriety, many people have to make multiple attempts at quitting.
According to research, there is a strong connection between motivation and recovery from alcoholism. How can you maintain your motivation to stop drinking even when things get tough?
Find Your Motivation
It’s crucial to first identify the reason you want to stop drinking. What’s the main reason why you want to change?
Answers can vary, but generally, the motivation to quit drinking is to feel better physically or mentally. We want to be happier, feel better and do better.
Motivating factors can also be more specific. For example, you might want to become a better parent or work more efficiently.
You can find different sources of motivation when determining what motivates you to change your drinking habits. You can consider:
- INTERNAL, or intrinsic motivations. They could include things like an innate desire to improve health, skin or sleep, mood, communication etc.
- EXTERNAL Motivations These might include the people in support of your changes–like family, friends, loved ones, employers/coworkers, or physicians/providers.
You can build a lasting recovery by knowing your “why”, and using strategies to remind yourself.
Keep Your motivation in Alcohol Recovery with these 11 Tips
You can use these tips to stay motivated and stop drinking.
1. Imagine what a life without alcohol would look like for you
Imagine yourself feeling and looking better. Imagine what it would be like to wake up refreshed and well-rested after a good night’s sleep. Imagine how it would feel to be fully present for the day and not be burdened by guilt or embarrassment due to alcohol.
2. List your reasons for quitting.
You might say, “I’d like to spend more time with my family” or “I would like to save money.” Or you may want more time to do other things. Keep a list of all the benefits and rewards you will receive if you stick with your plan.
3. Set achievable goals
Set realistic goals to set yourself up for a successful future. Consider setting a weekly limit for alcohol consumption and gradually reducing it over time if you have had difficulty quitting “cold-turkey” in the past. You can boost your motivation by taking small steps. The SMART framework (Specific Measurable Achievable Realistic and Timely), can be a useful way to achieve this.
4. Eliminate temptation
Alcohol is easily accessible, so it is easy to continue drinking. Avoid social situations that revolve around alcohol and remove all alcohol from your house.
5. Use affirmations and mantras
Keep a journal and write down quotes and statements that are encouraging. You can use these statements and quotes to change your attitude towards self-love and confidence. It is important to replace negative thoughts with positive ones.
6. When things get tough, you’ll need allies.
Nothing can keep you going in the right directions like a solid support system. Connect with a local community of recovery. Ask for support and encouragement from trusted family and friends.
7. You can learn from other people
You can also read books on quitting alcohol or listen to podcasts about sobriety. Hearing from people who have already been through this journey and can offer encouragement and helpful advice is a great way to start.
8. List what you will miss most and make a plan to cope.
Write down what you will miss about drinking, and then list some alternatives. You may love going to bars for the social aspect. What are alternative social activities? What are some other ways you can relax if drinking helps to wind down? By planning ahead, you can better manage triggers.
9. Explore new activities
You will find that you have more time to pursue other interests once you decide to quit drinking or limit your consumption. There are so many things you can do, whether it’s hiking, painting, taking classes, or reading a great book. The more you engage in activities that you like, the more motivated you will be to maintain a sober life.
10. Do not be too hard on yourself
Self-compassion is essential to achieving your goals. Remind yourself that you’re human and are doing your best. Maybe it was a sign that you needed to revisit your goals and make adjustments. Talk to yourself like you would talk to a friend.
11. Celebrate your successes (practice positive reinforcement)
Reward yourself when you achieve your goals. Track the you save by not drinking and reward yourself with a nice meal or gift. Remind yourself that you can do anything you put your mind to.
Find Support
You are not the only one who struggles to follow these strategies. It is difficult to quit drinking, and not just because brain chemistry changes make it more difficult to stay motivated. Willpower is not the only tool that most people require to recover.
When the going gets tough, counseling, support groups and even anti-craving medications can help you stay on track. We provides all three services, 100% online. Our coaches help members stay on track by using techniques like cognitive behavioral therapy or motivational interviewing.
