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Plain words on getting sober.

Written by someone who’s done it, with the research underneath. Read what you need today.

Start with a question

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Am I an alcoholic?

An honest way to tell — without the quiz.

How to stop drinking alcohol?

The real first steps, starting with the one nobody mentions: safety.

How to stay sober?

Not by white-knuckling it. By building a life that doesn't need a way out.

What happens when you stop drinking alcohol?

What to expect in the first days, weeks and months, and what the research can and can't promise.

Is there a free app to stop drinking?

What The First Hour is, what it does, what it doesn't, and what the research says about apps.

How do I help someone stop drinking?

What actually helps, what to say and not say, and how to look after yourself while you do it.

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All articles

Rhythm

Exercise after quitting drinking: does it help?

You stopped drinking and now everyone says to exercise. Here is what the research actually shows, how to start when it feels staged, and how to keep it small.

7 min read

Your Own Path

How to tell people you stopped drinking, and when

You don't owe anyone the news on day one. Here is how I handled who to tell, when, and what to say once I did.

7 min read

Worth Knowing

Brain fog after quitting alcohol: how long does it last?

You stopped drinking and your head still feels packed with wet cotton. Here is what the fog usually is, what tends to lift it, and why nobody can give you a date.

7 min read

Your Own Path

What to expect after you tell someone they drink too much

My mom said "you drink," and I said yes. Here is what the other side of that sentence looked like, and what to expect once you've said it.

8 min read

Your Own Path

How to quit drinking after you've tried and failed before

Failed attempts taught me what to expect. Yours can do the same for you, and the next try doesn't start from zero.

8 min read

Your Own Path

How to admit you have a drinking problem, in your own words

My mom said "you drink," and I said yes. You don't need the label to say it, and you don't need anyone to believe you yet.

8 min read

Your Own Path

Early sobriety: what to do when everything feels ridiculous

I forced myself into activities early on. They felt ridiculous, and slowly they became real.

9 min read

Patterns

Alcohol cravings: how to get past the first 20 minutes

A craving replays the first twenty minutes of a drink and cuts the tape there. Running it forward shows you the rest of the evening.

4 min read

Patterns

What do you do with the hours drinking used to take?

Drinking took more than the evenings. It took planning, errands and attention, all day. When it stops, that time and energy has to go somewhere.

5 min read

Rhythm

The weekend used to have no floor

Weekdays held me up. The weekend didn't. If Friday evening feels like the edge of a cliff, here is why, and one small thing you can do about it.

5 min read

Worth Knowing

Why you wake up at 3 a.m. after you quit drinking

Alcohol borrowed your sleep and charged interest. Here is what the research says about the bill, how long it can take to clear, and what to do at 3 a.m. in the meantime.

9 min read