# Ep 110: Toolkit ‘101’: What One Intentional Alcohol-Free Day Can Look Like

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Text version: https://stenobird.com/podcast/the-big-drink-rethink-6691442/ep-110-toolkit-101-what-one-intentional-alcohol-free-day-can-look-like.md
Podcast: [The Big Drink Rethink](https://stenobird.com/podcast/the-big-drink-rethink-6691442)
Published: 2026-02-19T01:30:00+00:00
Episode link: https://www.thebigdrinkrethink.com/podcast
Audio file: https://episodes.captivate.fm/episode/6eae4ae3-58e9-4d86-bd4b-25de8a553519.mp3
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Duration seconds: 2085

## Resource

What if making one intentional, alcohol-free day didn’t have to feel like a test of willpower or a white-knuckle challenge you had to survive? In this practical solo episode, your host Anna Donaghey shares a clear, step-by-step structure for what a supported, intentional day off drinking can look like in real life. Inspired by a listener who found Dry January a “white-knuckle ride,” Anna explores why sustainable change isn’t about deprivation or strict rules, but about adding support, care, and intention into your day. She’ll walk you through gentle but powerful tools you can use: from a simple morning check-in and choosing your mantra, to micro-habits that help transition from work mode to rest mode without defaulting to a drink. No matter if you’re struggling to string one alcohol-free day together or just want to experiment with drinking less, this toolkit breaks it down into doable, kind steps so you can approach the question of drinking with more choice and less self-judgment. Here are the Highlights: 00:00 Welcome back and the listener question behind this episode 00:55 Why lasting change is rarely about willpower 01:39 “I struggle to put even one alcohol-free day together” 03:02 Sustainable change is about adding support, not just removing alcohol 04:07 What does one intentional alcohol-free day actually look like? 05:26 Starting with a gentle morning check-in (and why it matters) 07:27 Have a “coffee with yourself” and checking in on your needs 09:25 Choosing a mantra to anchor your day 15:29 Micro-rests and working with the day you really have 17:36 Hydration as an act of self-care, not just another box to tick 20:45 How being well-resourced softens evening cravings 21:08 Dealing with the “witching hour” 23:33 Finding new rituals to mark the threshold between…

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## Transcript

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