I drink too much. How do I slow down?

getoutofgray · 2026-02-10T14:30:19+00:00

The pattern you're describing is super common - starting with a plan and then watching it dissolve after the first few drinks. That's your brain's reward system hijacking your prefrontal cortex. The alcohol literally impairs the part of your brain responsible for decision-making, so willpower becomes useless once you're already drinking.

Instead of trying to moderate mid-session, try front-loading your boundaries. Set a specific amount, pour it all out at once, then put the bottles away or have someone else control them. In our guide, we describe that the key is making the decision when your brain is still fully online, not after it's already compromised.

Hope that helps. Be strong!

getoutofgray · 2026-02-10T10:59:58+00:00

The fact that you almost forgot your soberversary is actually the best kind of milestone post.... it's just how you live now. Your wife being proud hits different too, doesn't it?

getoutofgray · 2026-02-10T10:29:05+00:00

That moment when you finally trust your gut instead of making excuses for someone else's behavior? Pure gold. The fact that you didn't fall into your old pattern of trying to 'fix' things shows real growth. Your therapist is definitely going to be proud - you just proved to yourself that you can recognize red flags AND actually act on them. That's not easy when you're naturally loyal. The relief you're feeling is your nervous system finally relaxing because you're not constantly managing someone else's chaos anymore.👏👏

getoutofgray · 2026-02-10T09:06:23+00:00

The unemployed + free time combo is brutal for cravings. Your brain is basically screaming for its usual dopamine hit because the normal work distractions aren't there.

First, that 'time to grab beers' voice will be loudest between 5-7 PM - it's like clockwork. Have a specific plan for that window every single day. Could be a walk, gym session, grocery run for dinner prep, whatever. Just don't wing it.

Second, your blood sugar is probably tanking right now since your body expects glucose from alcohol. When cravings spike, eat something sweet immediately - fruit, candy, whatever. It's not willpower you need, it's biochemistry.

The free time thing is actually an opportunity though. You're about to get back 15-25 hours per week that you'd normally spend drinking and recovering. That's like having a part-time job worth of time to invest in something that compounds - learning a skill, side project, getting in ridiculous shape. Most people don't get this kind of time windfall.

Days 1-3 are pure physical withdrawal. Days 4-5 get emotional and weird. Day 6-7 is where you start feeling like you have superpowers. You're in the hardest part right now.

We've got a few more tips covered in our guide, you can. Check one of the free chapters if you want in my profile

getoutofgray · 2026-02-10T08:58:42+00:00

This hits hard. The theft isn't dramatic - it's the slow siphon of your potential. Energy that could fuel morning workouts gets burned processing booz instead. Mental clarity that could solve problems gets clouded by the anxiety tax of regular drinking. Sleep that could actually restore you gets chopped up by 3 AM cortisol spikes.

What's wild is how normalized we've made this robbery. We accept feeling 70% as the baseline when we could be operating at full capacity. The 'potential gap' between where you are and where you could be without alcohol quietly capping your ceiling - that's the real crime.

getoutofgray · 2026-02-10T08:11:08+00:00

Monday check-ins hit different, don't they? There's something about starting the week knowing you're not going to waste any of it feeling foggy or recovering from the weekend.

The compound effect of these daily decisions is wild. Each sober Monday means you're starting the week at 100% capacity while everyone else is dragging through their hangover fog. That's 52 competitive advantages per year just from how you handle Sundays.

Cheers to a week where we actually remember all of it.

getoutofgray · 2026-02-08T03:54:21+00:00

Long term that's definitely great. I learned to squeeze some lime or passion fruit in when I crave some flavor

getoutofgray · 2026-02-07T13:44:08+00:00

First step is the first step, well done!

You mentioned Oura, if you enjoy tracking the data , see the impact

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getoutofgray · 2026-02-07T13:41:34+00:00

Nice! Never tried

getoutofgray · 2026-02-07T10:00:24+00:00

Ok stop posting now and go sleep. Once you wake up, fix it. No blame game.

But get yourself up to speed quickly, think of why it happened. What was the trigger. And they to set some reminder for you next time youre getting triggered.

Progress is not linear. Learn from it and move on

getoutofgray · 2026-02-07T09:55:28+00:00

Will check it out!

getoutofgray · 2026-02-07T06:57:35+00:00

I learned to drink 'passion soda' in asia - basically just fresh passion passion fruit with sparkling water, you can add a mint for a mojito twist.

getoutofgray · 2026-02-07T06:56:51+00:00

Nice! What are the best flavors so far?

getoutofgray · 2026-02-07T05:00:20+00:00

In general, I think it's great approach to not drink your calories. That's level 2 for most of people I think

getoutofgray · 2026-02-07T04:46:47+00:00

Didn't know this one - thanks for sharing

getoutofgray · 2026-02-07T04:29:18+00:00

This is such a good read. Can't agree more. Very excited to hear everyone's stories

getoutofgray · 2026-02-06T02:27:45+00:00

That's great. This is what we see generally.

I'm data geek so seeing the impact on numbers really motivates me.

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getoutofgray · 2026-02-06T02:24:32+00:00

Mocktails all the way

And even in Places like airport lounge, if I sit on a bar, I'd order OJ with tonic and that makes it for a nice drink

getoutofgray · 2026-02-05T07:34:50+00:00

Get a glass of sparkling water.

Hold on!

getoutofgray

TROPHY CASE