12 Weeks to Alcohol Freedom - Quit Drinking For Good
Centred around scientific strategies for real change.
Week 1: Why We Drink: Understanding Triggers
Science: Dopamine, habit loops.
Focus: Identify triggers and habits.
Worksheet: Trigger Tracker, Drinking Reflection Log.
Week 2: Values-Based Sobriety
Science: ACT, behavior change and values alignment.
Focus: Connecting sobriety to personal values.
Worksheet: My Why for Sobriety, Values Compass.
Week 3: Brain Chemistry & Alcohol
Science: Neuroplasticity, PAWS (Post-Acute Withdrawal Syndrome).
Focus: Normalize healing symptoms.
Worksheet: Brain Healing Timeline, Support Tools Menu.
Week 4: Emotional Resilience without Alcohol
Science: Urge surfing, emotional regulation.
Focus: Coping without numbing.
Worksheet: Urge Surfing Plan, Craving Journal.
Week 5: Evening & Weekend Planning
Focus: Replace triggers with nourishing rituals.
Worksheet: Social Map, Alternative Rituals Planner.
Week 6: Sugar, Caffeine & Substitutions
Science: Cross addictions.
Focus: Balanced recovery.
Worksheet: Substitution Tracker, Snack & Sip Strategy.
Week 7: Inner Critic vs Inner Coach
Science: Self-talk & cognitive reframing.
Focus: Supportive inner dialogue.
Worksheet: Thought Reframing Script, Critic vs Coach Exercise.
Week 8: Social Situations & Conversations
Focus: Boundaries and confidence.
Worksheet: Social Script Builder, Sober Social Plan.
Week 9: Relapse is Data, Not Defeat
Science: Neurobiology of relapse.
Focus: Self-compassion in slips.
Worksheet: Relapse Reflection, Trigger Recovery Plan.
Week 10: Identity Beyond Drinking
Focus: Who are you becoming?
Worksheet: Identity Statement, Future Self Letter.
Week 11: Celebrating Milestones
Focus: Tracking progress, rewards.
Worksheet: Milestone Map, Celebration Ideas.
Week 12: Future-Proof Sobriety
Focus: Tools for long-term sobriety.
Worksheet: 3-Month Sobriety Vision Plan.
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