In the early days of sobriety, it’s natural to feel like absolutely everything revolves around not drinking. Social events become an emotional challenge. Every evening involves a mental negotiation. Moments of stress can feel like a test of willpower. So much energy can go into resisting alcohol that we forget that the magic of sobriety isn’t about what we’re “not” doing. The magic is what we create on the other side.
What if, instead of constantly fighting to avoid alcohol through utter determination and willpower, we focused instead on building a life that naturally makes alcohol less appealing? A life that feels so good, so aligned, and so fulfilling, drinking starts to feel like an outdated idea.
While there are many layers to building this kind of life—things like therapy, reevaluating patterns and choices, and finding your greater purpose—there are five core “back to basics” principles that I focus on in my coaching—and in my own sobriety journey. These are the fundamentals that can set you up for success with everything else. For anyone who is newly sober or who might be feeling less secure in their sobriety, periodically returning to these simple yet important basics can take the focus off of alcohol and help build your resilience. The five principles that follow can set you up on a path to feeling better mentally, emotionally, and physically, and when you feel better it’s easier to stay on track.
1. Move Your Body, Shift Your State
Your body is tied into your emotional and energetic well-being and movement is a valuable tool that can shift how you feel. Moving your body reminds your nervous system that you’re safe, strong, and capable of change.
If you’re not one for marathons or hour-long hot yoga, the good news is I’m talking about simple, feel-good movement. The kind that clears your head, lifts your mood, and shakes off the “blah” feeling that can sometimes lead to a craving.
Here are a few ways to incorporate movement into your day without overthinking it:
Take a ten-minute walk around the block. Bonus: Leave your phone at home to be even more present.
Stretch your body after sitting at a desk all day.
Crank your favorite playlist and dance in your kitchen while cooking dinner (yes, this counts)!
When your body feels good, your brain follows. Abandon the idea of movement as “punishment” or as a means to a weight goal and look for something that makes you feel good in your body for a few minutes a day. Suddenly, less healthy habits lose their appeal.
2. Nourish to Flourish
What we eat matters—not just for physical health, but for our mood, energy, and yes, even our cravings. Instead of spiraling through energy highs and lows, fuel yourself in a way that keeps you steady and supported. Keeping blood sugar balanced is a game-changer in sobriety. It helps to regulate emotions and cravings, and even manage decision-making and impulsivity. In early sobriety your body is looking for the quick satisfaction that it used to find in alcohol. Leveling out your blood sugar can help keep you steady during that period and beyond.
Here are some simple ways to support your body through food:
Eat regularly to avoid that “hangry” crash (you know the one).
Add in blood sugar–balancing foods, including adequate protein, healthy fats, and fiber.
Stay hydrated. Sometimes a “craving” is really just thirst in disguise.
This isn’t about cutting out joy. It’s about noticing how food makes you feel—and choosing what supports you best.
3. Sleep: The Ultimate Reset Button
Sleep might be the most underrated sobriety tool we have. When you’re exhausted, everything feels more difficult, especially staying alcohol-free. If you’re tired, overwhelmed, or emotionally tapped out, you’re at your most vulnerable, and a glass of wine or a sugary snack can seem like a quick fix. Prioritizing sleep gives your brain and body a chance to truly restore. This helps to regulate emotions and recharge willpower, and supports your overall well-being.
Here are a few of my favorite tips for better rest:
Create a wind-down ritual: Shut down screens an hour before bed (Instagram too!). Try reading, journaling, or listening to a calming playlist instead.
Set the scene: Make your sleep space cozy. I use a weighted blanket and soft lighting to help my nervous system settle down.
Be consistent: Going to bed and waking up at the same time every day (even on weekends) helps regulate your internal clock.
Sleep isn’t just about feeling less tired. It’s about being more resilient—and that makes it easier to handle cravings, stress, and whatever life throws your way.
4. Mindfulness: Your Secret Weapon
Mindfulness is about noticing what’s going on internally—in your body and your mind—without judgment. Practicing mindfulness creates more awareness. And that awareness? It gives you space. Space to pause. Space to choose. Space to react to situations with intention and calm. In the big picture cravings aren’t the enemy; it’s the way you react to them that determines the outcome. Mindfulness is the key to doing that in the way that best serves you.
Here are a few easy ways to practice mindfulness, even on your busiest days:
Take three deep breaths before responding to stress. (This is a game changer.)
When you’re feeling stressed, pause and notice your senses—what you see, hear, smell, feel—to bring yourself back to the “now.”
Do a two-minute daily check-in: “How am I feeling right now?” You don’t have to fix anything—just notice and allow.
The more you incorporate these practices, the more you’ll start to see cravings—and other difficulties—as little blips on your radar, not emergencies that require immediate action.
5. Community: The Missing Piece
One of the biggest breakthroughs in my alcohol-free journey came after finding a community to support me through the process. For a long time, I tried to do sobriety solo. I told myself I didn’t need anyone else. But the truth? Connection is what helped everything click into place.
Finding a space where I could be real—honest, messy, vulnerable—and still feel accepted made all the difference. It gave me a place to share the hard moments and celebrate the wins, to be understood without having to explain myself, and to receive encouragement when I needed it most.
If you’re looking to strengthen your sense of connection, here are a few simple ways to start:
Join a sober online community where you can connect with others who “just get it”—no explanation required.
Explore a local hobby or activity that doesn’t revolve around alcohol—like hiking, pottery, fitness classes, or volunteering. Let your interests lead you to new, like-minded people.
Share your story, even just a piece of it. You never know who might see your light and feel less alone because of it.
Connection doesn’t have to be big or loud—it just has to be real. The more you surround yourself with support, the more confident and grounded your alcohol-free life becomes.
If you’ve been stuck in the exhausting cycle of trying not to drink—of overthinking every social event or battling every craving—it might be time to shift the focus to more nourishment, more rest, more movement, more connection, and more moments of mindfulness. You don’t need more will power, you need to return to the fundamentals.
Start by investing in the things that make you feel good. Take the walk. Make the healthy and delicious meal. Turn off the screens and go to bed early. Breathe through a hard moment. Reach out to someone who gets it. Little by little you can build and strengthen your sobriety foundation. These shifts will add up and one day, you’ll suddenly realize you’re not thinking about not drinking anymore. You’re too busy living a life you actually want to be present for, and that’s what we’re on this journey to achieve. ***
See our Back To Basics worksheet, right, and download the full version by scanning below.
