7 Habits That Helped Me Stop Drinking (And Will Help You Too)
Nov 09, 2025
After nearly seven years without alcohol, Patrick Fox has had time to reflect on what really made lasting sobriety possible.
It was never about one big moment or a sudden burst of willpower. It came down to a series of small, consistent habits that changed how he lived, thought, and felt.
In this week’s episode of The Alcohol ReThink Podcast, Patrick shares the seven key habits that helped him stop drinking and stay free, along with one bonus habit that continues to shape his growth.
1. Swapping alcoholic drinks for zero-alcohol options
In early sobriety, Patrick discovered that the urge to “have a drink” did not vanish overnight.
Zero-alcohol options became a bridge, helping him stay social and present without falling back into old patterns.
“It was one of my most helpful tools in the beginning… it fulfilled that need of having a drink in my hand, except I didn’t have any of the bullshit that came with it.”
This simple shift helped retrain his brain to feel comfortable in familiar situations while building new habits.
2. Tackling the sugar monster
When alcohol was gone, Patrick noticed his brain searching for new dopamine hits through sugar and caffeine.
Recognising this pattern helped him replace quick fixes with slower, healthier rewards.
“I started having fruit bowls with high-protein yogurt, honey, dark chocolate, and peanut butter… I had to train my brain to value slower, natural rewards instead of quick hits.”
This change was about awareness more than restriction. By understanding what his body was craving, he began making choices that supported his wellbeing instead of sabotaging it.
3. Finding new tools for managing emotions
Once alcohol was out of the picture, emotions that had been numbed for years started to surface.
Meditation became a key tool for grounding and emotional regulation, giving him the space to feel without reacting.
“Meditation helped me be with my mind and body without reacting. It became one of the most transformational tools in my sober toolkit.”
Practices like Yoga Nidra and guided meditations on Headspace helped him rebuild emotional awareness and improve sleep during early sobriety.
4. Journaling for self-awareness
Writing became one of Patrick’s most powerful practices.
Journaling allowed him to separate who he was from what he thought.
“I remember writing one day and realising, this isn’t me, these are just thoughts my brain is having. That was huge.”
By putting thoughts on paper, he could see patterns, challenges, and beliefs more clearly, turning awareness into growth.
5. Creating a passion project
As energy and clarity returned, Patrick needed something meaningful to focus on.
Coaching became that outlet, giving him purpose, direction, and a renewed sense of identity.
“Stopping drinking gave me time, energy, and clarity. Coaching became my passion project, something to be excited about and focus on.”
He encourages others to find their own version of that purpose, something that pulls them forward instead of leaving an empty space where alcohol once was.
6. Learning and reading
Once the mental fog lifted, Patrick’s curiosity came back.
He began reading books and listening to podcasts that helped him understand himself and the science behind change.
“Reading helped me understand how alcohol affects the brain and gave me compassion for myself. I became obsessed with learning again.”
Books like This Naked Mind, The Joy of Being Sober, and Atomic Habits helped him move from self-criticism to self-understanding.
7. Building new social circles
Patrick learned that social change is a natural part of recovery.
Old habits often live in old environments, and new connections are essential for growth.
“Each time you meet someone new, you get to be that version of yourself who doesn’t drink. You’re building a new identity, one conversation at a time.”
He began spending time with people who did not rely on alcohol to connect, which reinforced his new identity and lifestyle.
Bonus Habit: Coaching and therapy
While habits built the foundation, support made the growth sustainable.
Patrick credits both coaching and therapy for helping him see his blind spots, stay accountable, and move forward.
“Why go through this alone? Coaching helped me see what I couldn’t see myself, and that’s what accelerates growth.”
He believes that getting help is not weakness. It is one of the strongest steps a person can take toward lasting change.
Final thoughts
These habits did more than help Patrick stop drinking.
They helped him rebuild his identity and restore trust in himself.
Each habit became a small act of consistency that added up to freedom.
You do not need to master all seven at once. Start with one and stay consistent.
Listen to Episode 225: 7 Habits That Helped Me Stop Drinking (And Will Help You Too) or on Spotify, Apple, or wherever you get your podcasts.
