Dry July 2023
Daily Challenge Videos
DAY 1: Get Started Here!
Day
Topic
Video Link
Journal Prompt
Day 2
Opportunity vs. loss lesson
Journal Prompt:
Think about what you're tired of experiencing when alcohol is a part of your life.
Journal about what you'd like to experience instead.
What opportunities are available to you when you're alcohol-free?
Day 3
How to say "no" to a drink lesson
Journal Prompt:
- How do you feel about not drinking?
- Are your thoughts positive & opportunity driven?
- Are you feeling embarrassed or ashamed?
- What would you like to say if someone offers you a drink?
- How do you want to feel when you say it?
*Remember to meet yourself where you’re at right now & if you’re more comfortable telling a white lie, then do that. We don’t want to create more anxiety & worry than we need to 🙂
Day 4
Thoughts & beliefs lesson
Journal Prompt:
What are your top 5 beliefs about alcohol?
How are these beliefs influencing your choice to drink?
Day 5
Failure vs. feedback lesson
Journal Prompt:
What are your current thoughts about slips?
How might this perspective shift support you on your alcohol-free journey?
Day 6
Group coaching call and Q&A session on Zoom
Day 7
Craving awareness lesson
Journal Prompt:
Who are you around when you desire a drink?
What is happening when you desire a drink?
When do you desire a drink (time & day)?
Where are you when you crave a drink?
Why do you drink?
What thoughts are you thinking that lead you to the drink?
What feelings do you experience right before you decide to drink?
Day 8
Mocktail recipe
You can also use today to catch up on anything you missed or anything you’d like to review. Keep in mind, repetition is the mother of all studies. Repeat, repeat, repeat! That is how we create new neural pathways in our brains and change our relationship with alcohol. So don’t be afraid to rewatch lessons 🙂
Day 9
Gratitude, struggle, win journaling practice
Journal Prompt:
Write a gratitude, struggle and a win for the week.
Day 10
Weekly habit: sleep & water
Journal Prompt:
How many hours of sleep are you getting right now? What will be your goal for this week?
Tip: decide on bedtime and set an alarm about 30-60 minutes before you want to be in bed. This will act as a cue to start wrapping things up and to begin your winding down process.
- How much water are you currently drinking per day? What will be your goal for the week?
- Tip: start your day with 10 gulps of water. Put your water bottle on your nightstand or near your coffee maker. This will act as a cue to prompt you to drink your water.
Day 11
Group coaching call and Q&A session on Zoom
Day 12
Craving scale lesson
Day 13
Alcohol & stress lesson
Journal Prompt:
How does alcohol actually create more stress in
your life?
Brainstorm 3 ways you might be able to relax instead.
Tip: Think about what helped you relax in the past (besides alcohol).
Day 14
How to evaluate your journey lesson
Journal Prompt:
- What’s working?
- What’s not working?
- What will you do differently?
Tip: Think about the specific thoughts you’re thinking. Which ones are working? Which ones are not working? What might you think differently? What actions are working? Etc.
Day 15
Mocktail recipe
You can also use today to catch up on anything you missed or anything you’d like to review. Keep in mind, repetition is the mother of all studies. Repeat, repeat, repeat! That is how we create new neural pathways in our brains and change our relationship with alcohol. So don’t be afraid to rewatch lessons 🙂
Day 16
Gratitude, struggle, win journaling
Journal Prompt:
Write a gratitude, struggle and a win for the week.
Day 19
Group coaching call and Q&A session on Zoom
Day 20
Alcohol & fun lesson
Journal Prompt:
Make a list of 10 things you would consider to be more fun with alcohol.
Next to each one, ask yourself if it's possible that alcohol is actually making that thing more tolerable for you. Meaning, perhaps you don't really like it to begin with.
If the answer is yes, then consider letting that thing go. Then decide what it would take to let it go.
If the answer is no, then how might you navigate that particular thing without alcohol?
Day 21
How to recover from a slip lesson
Journal Prompt:
Think about what you're tired of experiencing when alcohol is a part of your life.
Journal about what you'd like to experience instead.
What opportunities are available to you when you're alcohol-free?
Day 22
Mocktail recipe
You can also use today to catch up on anything you missed or anything you’d like to review. Keep in mind, repetition is the mother of all studies. Repeat, repeat, repeat! That is how we create new neural pathways in our brains and change our relationship with alcohol. So don’t be afraid to rewatch lessons 🙂
Day 23
Gratitude, struggle, win journaling
Journal Prompt:
Write a gratitude, struggle and a win for the week.
Day 26
Group coaching call and Q&A session on Zoom
Day 27
Am I an alcoholic?
Journal Prompt:
Might it be possible that alcohol is getting in the way of you living the life you want to live?
If yes, what role will alcohol play in your life moving forward
What support do you need to make that happen?
Day 28
Say it how you want it
Journal Prompt:
Instead of saying, "I don't want to drink today", or "I won't drink today", what can you say instead?
Apply the "say it how you want it" concept.
Notice what images show up in your mind.
Day 29
Mocktail recipe
You can also use today to catch up on anything you missed or anything you’d like to review. Keep in mind, repetition is the mother of all studies. Repeat, repeat, repeat! That is how we create new neural pathways in our brains and change our relationship with alcohol. So don’t be afraid to rewatch lessons 🙂
