18 Activities to Replace Drinking Alcohol
Quitting alcohol starts with one decision.
Not a plan. Not a program. A decision.
You decide that you will die or get very sick if you keep drinking. You accept that there is no other choice. That moment of clarity is the most important step you will ever take.
The second most important step is accepting that moderation is rarely helpful.
Many people try to cut back instead of stopping. It feels more manageable. It feels less frightening. But for most people who drink too much, moderation is a trap.
Audrey Kishline founded Moderation Management in 1993. She wrote a book teaching problem drinkers to drink responsibly. Time Magazine praised her. Psychology Today featured her program as a success story.
In March 2000, Kishline drove the wrong way on an interstate freeway after a binge. She killed a father and his 12-year-old daughter. Her blood alcohol level was three times the legal limit. Salon published a detailed account of what happened. Kishline herself later said that Moderation Management was helping alcoholics cover up their problem.
Moderation Management is still active today. But its founder is its most powerful cautionary tale.
What about Alcoholics Anonymous?
AA has helped millions of people. If it works for you, that is wonderful. But the National Institutes of Health published research showing that AA’s success rates are modest. Some studies put long-term sobriety rates in the range of five to ten percent. AA is not the only path.
I quit drinking with help from Rational Recovery. The program was founded by Jack Trimpey, a California social worker and recovered alcoholic. Rational Recovery taught me to recognize the voice in my head that wanted a drink. It called that voice the “Addictive Voice.” Rational Recovery’s website is now offline, but Wikipedia describes the program in detail.
One more thing helped me more than any program.
I woke up one morning with a terrible hangover. I felt sick and ashamed. And I realized something simple. If I stopped drinking, I would never have another hangover. Ever.
The other thing that helped was volunteering.
I started volunteering at WoodSongs Old-Time Radio Hour in Lexington, Kentucky. I describe this experience in my memoir, Where Did My Brain Go? I joined a group of good people. They accepted me. I made commitments to show up. I wanted to succeed for them and for myself. That sense of belonging did more for my recovery than any program.
Activity number one on this list is volunteering.
Whatever path you choose, here is what matters. You decided to stop. That decision is already a victory. Now fill the time you used to spend drinking with something better.
Here are 18 ideas to get you started.
18 Positive Activities to Replace Getting Drunk
1. Join a Volunteer Organization
Volunteer at your local food pantry, animal shelter, or community center. Helping others provides a strong sense of connection and meaning. Volunteering helped me stop drinking.
2. Read to Blind Children
Many libraries and community centers need volunteers to read aloud to children with visual impairments. It is a rewarding way to make a direct impact.
3. Organize a Neighborhood Cleanup
Rally your neighbors to clean up parks, beaches, sidewalks, or public spaces. You will meet productive people and improve your community.
4. Take a Nature Walk
Explore local parks or hiking trails. Spending time in nature is good for your mental and physical health.
5. Try Cooking or Baking
Experiment with new recipes. Taste an unfamiliar food each week. It’s creative and delicious.
6. Start a Book Club
Get together with friends, or find an online book club, to talk about books you want to read.
7. Explore a New Hobby
Consider painting, knitting, or even gardening. Hobbies provide therapeutic and fulfilling benefits. Do not watch NFL games as a hobby. Take a deep breath and venture into the unknown.
8. Visit Local Museums
Explore your local cultural centers. History, art, and science exhibits are inspiring.
9. Learn an Instrument
Pick up that guitar or keyboard you’ve been meaning to play. Online tutorials make it easier than ever to get started.
10. Practice Yoga or Meditation
Yoga and meditation are about patience and practice. Slow down, breathe in, and feel your pulse steady as you focus on the present. Both are excellent ways to reduce stress. Many books, apps and online videos are available to help you get started.
11. Take a Class
Explore local community colleges or online platforms. Learn photography, coding, or a new language. Many free courses from reputable schools are available online.
12. Write Letters to Loved Ones
In the digital age, handwritten letters stand out as thoughtful gestures. Write to friends or family to strengthen connections.
13. Declutter Your Home
Use your free time to clean and organize. An organized space reduces stress.
14. Host a Game Night
Invite friends over for board games, card games, or trivia. It’s a fun and social way to spend an evening.
15. Mentor Someone
Teach a young person something they will never learn at home or in school.
16. Practice Photography
Take your camera or phone and explore new angles and scenes. Find beauty in unexpected places.
17. Walk for Charity
Many organizations host charity walks for causes like cancer research or local community needs. You will feel useful contributing to something bigger.
18. Ride a Bicycle
Let’s meet for a bicycle ride! Bicycle rides are my favorite outdoor activity. Explore your neighborhood or local trails while improving your fitness.
Note: This article was adapted from 18 Activities to Replace Watching NFL Games.