Three free days that earn their keep.

Week 1 · Reset

Decide, clear the house, own the evening, sleep, eat, plan the first weekend, measure.

1. Day 1Decide the experiment FREETurn "maybe I should cut back" into a dated experiment you can finish.
2. Day 2Clear the runway FREEChange the room so the easy path is the one you chose.
3. Day 3Build the evening FREEReplace the signal that says the day is over, and learn to watch an urge.
4. Day 4Sleep is the first argumentKnow that week-one sleep can get worse before it gets better, and plan for the 3 a.m. wake-up.
5. Day 5Eat before the cravingTreat the 6 p.m. craving as fuel first, and build a drink you would serve a guest.
6. Day 6The first weekendWrite Friday's plan on Thursday, and keep the card for every Thursday after.
7. Day 7One week, measuredCompare your seven scores with Day 1 and decide one change for week two.

Week 2 · Rewire

Map the triggers, ride the urge, use HALT, rehearse the lines, handle stress, answer the story.

1. Day 8Map the triggersFind the few cues that start most pours, and give each one a plan.
2. Day 9Surf the urgeWatch a longer wave while you are calm, so the skill is not new at 9 p.m.
3. Day 10HALT, then chooseAnswer the body before you answer the habit, with one prepared action for each letter.
4. Day 11What to sayRehearse eight real scenes out loud, and keep the lines that sound like you.
5. Day 12Stress without the off switchBuild a ten-minute downshift that is as fast as pouring a drink.
6. Day 13The story that pours the drinkWrite the answers to your permission sentences in daylight, in your own voice.
7. Day 14Two weeks, check the bodyScore the same seven things again, and decide what to keep and what to drop.

Week 3 · Rebuild

Refill the hours, move, see the money, keep people, celebrate, write the slip plan.

1. Day 15Refill the hoursGive the hours that drinking used to fill a named activity, on purpose.
2. Day 16Move on purposePut four short walks on the calendar, one at the old first-drink hour.
3. Day 17See the moneyPrice a real week of drinking yourself, and watch the jar fill.
4. Day 18Connection that is not a roundKeep the person and change the format, with one invitation that is not built around a drink.
5. Day 19How to celebrateDesign the next celebration so the default drink does not volunteer.
6. Day 20The slip plan, written before the slipWrite today, while you are fine, what you will do the evening you drink.
7. Day 21The new normalSort what now feels ordinary from what still feels like acting, and score again.

Week 4 · Reclaim

Practice who you are, plan the next 90 days, decide day 31, write the rule, read your letter.

1. Day 22Who you are practicingWrite three small, specific sentences about who you are this month, and do one tonight.
2. Day 23The next 90 daysPut every high-risk date in the next 90 days on a card, so none of them is a surprise.
3. Day 24What alcohol does in a bodyNow that you have three weeks of your own notes, the chemistry has somewhere to land.
4. Day 25Your peopleDecide who asks, who helps at events, and who does not need to know.
5. Day 26Rewrite two ritualsCatch the two leftover rituals that still run on alcohol, and write the new versions.
6. Day 27Three doors for day 31Choose what day 31 is for, before it arrives.
7. Day 28Write the ruleMake the door concrete: dates, numbers, a person, a review date.
8. Day 29A letter to the person who startedWrite to the person who started, and leave three lines for a future run.
9. Day 30The chart, and how to run it againScore the seven again, read the chart, and know what comes next.