“Hello, I’m red, your favourite”. “This will just go to waste if you don’t enjoy it”. As simple as that, my mind was made up. This little bit of red wine was meant for me and my mind continued to find praise for having it.

Temptation was one reason why I had a Monday night tipple, but I found there was another reason.

For your Dry July or your sober month, use this time to really understand your triggers and observe WHY you have the urge or feel like an alcoholic drink.

 

Dry July Task 2: Daily Diary

Keep a daily journal and write down the times you felt like a drink or gave into temptation and had one. When you review your journal, you will begin to understand your drinking style and your relationship with it.

In your journal include:

  1. The time of day 
  2. The environment or event
  3. What your emotion was at the time
  4. What was running through your mind

You will discover the reasons why you drink such as

  • Habit driven?
  • Craving driven?
  • Emotionally driven?
  • Social environment driven?
  •  other reasons you may not have realised yet…..

For instance, my Monday night tipple (see Dry July – Woopsie I failed). WHY did I do that?

Was I craving? Nope. Was I in a social situation? Nope. Was I happy, sad, anxious, bored or other emotions? Nope, I was pretty neutral happy. Is this what I do every Monday? Nope

 So WHY?

 I had an eventful and social weekend full of celebrations and family staying which called for some delicious red wine with dinner over the weekend. Come Monday there was a bottle of red open with about a glass left…..it spoke to me ……. “Hello, I’m red, your favourite”. “This will just go to waste if you don’t enjoy it”.

As simple as that, my mind was made up. This little bit of red wine was meant for me and my mind continued to find praise for having it.

My trigger was part temptation and part scarcity mind-set.  I really don’t like wasting things. I could not bring myself to tip it down the sink due to “waste” but then I couldn’t bring myself to pour the glass for my partner either, he wasn’t home, so I just necked it!

In future, if I really want to cut down my wine intake I will find another solution to this particular scenario.

  1. Solution 1 – pour it for my partner.
  2. Solution 2 – freeze it to use for future cooking.
  3. Solution 3 – have the strength to pour it down the sink, it’s only wine after all and I’m saving my health not wasting nutritious food.

Once you discover your WHYs you can then start finding strategies to overcome them. Using the month of Dry July to do the journal which is perfect to set you up for the longer term of goal of reducing alcohol long term.