The 15 minute 30 day Sober Empowerment Challenge
Its tough but you can do it !
Giving up drinking is no walk in the park but , if you start your day be programing yourself for success , you will set yourself up to create some small wins that you can build on !
If you relapse or fail to do a task during the challenge just start again !
Day 1 Diversion is the Key .
You never give up a bad habit , you replace it with something else.
Cravings are brutal. They grow and grow, gnawing at your willpower, demanding that you relapse. In the middle of a craving, it might feel as if there’s no escape but to take that drink . But don’t despair folks !
If you resist, that urge the craving starts to fade. Eventually, it disappears. Its a bit like a wave that builds and crashes . Its not forever or even the whole day .
Most cravings end within one hour of starting. The goal of diversions is to buy yourself time during a craving. If you can distract yourself for just one hour, you will have a much better chance of avoiding relapse. Come up with a list of activities you genuinely enjoy that will keep you at a distance from your temptation. Pick one thing and do it for at least 15 minutes . Anything you want it doesn’t have to be on this list
- Go for a walk,
- read a book, play a sport ,
- listen to music ,
- watch a movie.
- practice a hobby.
- go for a run ,
- clean, or organize,
- do yard work,
- draw or paint .
- do a craft
- cook ‘
- or bake ‘
- play a game’
- go for a bicycle ride .
- write or journal .
- take a long bath ‘
- play an instrument’
- call a friend
- lift’ weights’
- go swimming’
- go hiking in nature
- take photographs’
- play with a pet .
- rearrange a room
If you cannot do this for I hour then do it for 15 minutes and check your urge level after starting the diversion .
Day 2 Gratitude.
Sit down as the urge takes a hold and write for 15 minutes all the things you are grateful for .
Mum , Dad , food , a clean bed – it can be as simple as that !
Day 3 Mindfulness .
Pick a meditation app and listen to a narrative
meditation with music in the back ground . 15 minutes !
Day 4 Organise a social event with friends that is alcohol free .
Spend 15 minutes inviting and organising friends to a mocktail afternoon on a Sunday .
Day 5 Watch the sun do down on the beach with your loved one .
Day 6 Write down all your triggering environments and post it to your bedroom wall .
Try to avoid those triggers for the 30 days . ( Also list people and places that trigger you )
Tell everyone who is involved in your daily life , friends family etc to assist you to avoid your triggers and not enable you . Set up a support circle for when you are triggered or need help with distraction . Everyone you want to know should know what you are trying to achieve so they can support you in the best way possible
Day 7-Track your previous thoughts over your whole day for 15 minutes at the end of the day and write it down. What did -you discover by reading it back to yourself ?
Day 8 Do a deep breathing exercise for 5 minutes. Breathe in for 3 hold for 3 and out for 3 . Hold your belly so you can feel how deep you breather.
10 minute relaxation of all your muscles : Lie down comfortably and focus on relaxing each part fo your body, toes, feet, calves etc. Play gentle music while you do it
Day 9 spend 15 minutes researching a support group to attend in person .
Even if you don’t do go , its something you can learn about and store away for the future if you decide it would help you . Write it down and write your thoughts about it .
Day 10 Look for new ways to improve your professional skills .
Take 15 minutes to research possible avenues for study or learning a a skill such as guitar , knitting , whatever you like . Think of something you did as a child that you loved but have neglected to do in to your adult life . Create a plan to start doing it .
Day 11 – Exercise for 15 minutes .Especially if you feel a craving coming on . Skip , run, ride a bike , punch a punching bag, walk energetically. Get a friend or relative to help you with this .
Day 12 – urge surfing script – Please practice and notice what it does for you
Do this for 15 minutes at least .https://www.therapistaid.com/worksheets/urge-surfing-script
Day 13 – urge distress tolerance worksheet. Please practice and notice what it does for you .
https://www.therapistaid.com/worksheets/urge-surfing-handout
Day 14 – Ring a friend and spend 15minutes asking her what she likes about you as a person and why . What am my strengths as an individual ?
Day 15 Write down all the things you like about yourself and why ,Do this for at least 15 minutes
Day 16 – Write down all your successes for the last 14 days and why they worked ? What didn’t work and why ?What could you do differently for the remaining days of the 30 day challenge
Day 17 Reflect on the 17 days and decide which tasks you would like to repeat for the remainder of the 30 day challenge
Day 18 start your favourite tasks over again !!! and do this for 30 days !!
NEVER EVER GIVE UP !! You’ve got this !!