LESS Alcohol ~ July 2025 ~ One Day at A Time
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This was posted in another group. Thought some might find value here…
Yes, you can unwind from work without having a drink. Here’s how!
THE GLOBE AND MAIL
GRAHAM ISADOR, HEALTHY LIVING REPORTER
PUBLISHED JUNE 20, 2025
When I was growing up, my dad always marked the transition from workday to evening with a cocktail. I got the impression this ritual was as much about the act as the alcohol – a way to signify that it was time to relax. Any more work could wait until tomorrow.
Lately, I’ve been thinking a lot about that habit. I’m notoriously bad at turning off my work brain, reflexively checking my e-mail whenever there’s a notification and opening my notes app to scribble down any hint of a story idea after hours. I worry it’s annoying to my friends (and especially my girlfriend), making it feel like I’m less than present during our time together. The nightly highball ritual has its appeal, a wind down to show it’s time to chill. Was that something I should try to incorporate into my life?
But I’ve been trying to limit my alcohol intake to a few times a month while I work on some fitness goals. And I’m not the only one cutting back. Canadians are buying less booze. According to Statistics Canada, on a volume basis, sales of alcohol declined by 3.8 per cent in 2023/2024 – the largest volume decline since the agency started tracking sales in 1949.
A wind-down ritual can help you create boundaries between work and your life outside of it, says a registered psychotherapist.
For me, a little buzz from a postwork drink is less important than the actual act of the wind down.
“A wind-down ritual can help us create a boundary which allows for a more mindful and intentional separation between work and quote/unquote life,” said Naomi Midanik, an Ontario-based registered psychotherapist specializing in work-life balance and corporate burnout. Midanik noted that activities such as movement and stretching can be helpful to settle the nervous system. Light exercise might also work. But above all else, finding a practice you’ll actually follow is key.
“A ritual can be anything. While something like a daily cold plunge or sound bath might seem like a great idea, it’s more important that people find something they can do consistently.”
Trying to find a wind down away from alcohol, I asked a number of influential folks in the wellness, travel and tourism spaces how they might start a wind-down habit without booze.
Here are a few ideas.
Consider a foot soak
A foot bath was one of the first things I tried when looking for a wind-down exercise. A timed soak of essential oils and Epsom salts meant that I wasn’t able to move from my couch for 20 minutes. Placing my phone out of reach and settling in with a book, I was able to escape without distraction. I don’t think this counts as meditation exactly, but it’s the closest I’ve been able to get to it in months.
“You don’t need alcohol to unwind – you just need intention,” said Artanza Martínez, wellness co-ordinator at the Hotel Belmar in Costa Rica. “A botanical foot bath or herbal bath offers a range of mental and physical benefits.”
According to Martínez, the right botanical combo –herbs such as lavender and rosemary – can have powerful benefits, including a “more grounded and centred state of mind.”
A foot bath can offer a range of mental and physical benefits, wellness co-ordinator Artanza Martínez says.
Get really into brewing tea
For serious tea lovers, a perfectly steeped cup can be a meticulous, multistep process. Measuring the leaves, boiling water to the precise recommended temperature – and waiting for the perfect brew gives the practice a zen quality for enthusiasts.
Sarah Wilcox says a few minutes of focused time dedicated to making tea is a quiet daily highlight. “Part of it is the brewing of the tea is slowing down and taking a moment for myself,” said the co-founder of the Canadian-owned Genuine Tea. “It gets to be a bit of a ritual.”
Unless you’re looking for a late night, a non-caffeinated tea such as chamomile or mint is your best bet. After dinner, it’s a chance to focus and be intentional with the desire to slow down. “The habit used to be grabbing that glass of wine or a cup of whisky, but for people trying to have a healthier option, tea is such an amazing choice,” Wilcox said.
Brewing tea can be a meticulous, multistep process, offering a chance to focus.
Try nature bathing
When I first heard the term nature bathing, I was pretty skeptical. A wellness rebranding of hiking felt unnecessary. But a forest-bathing excursion during a recent Japanese vacation changed my mind. The practice, shinrin-yokuin Japanese, isn’t about physical exercise. It’s an effort to focus on your surroundings: the rustling trees and animal sounds, the smell of the forest air, the feel of the dirt under your feet.
The intentionality of the walk feels different from blasting through a trail with your headphones on. “I feel so grateful that my daily walks are through nature. It’s such a joy to focus on the surroundings and enjoy the natural gifts of fresh air and calmness,” said Rabih Maleh, who helps co-ordinate forest-bathing activities at the Fairmont Jasper Park Lodge in Alberta. “Taking a slow walk to really focus on the beauty around you, without distractions, helps you stay in the moment.”
If you’re not close to any forests yourself, you can apply the same principles to a nearby park or ravine. While the practice seems simple, it can take a bit of getting used to. Focusing on your breath and being aware of all your senses is a great place to start.
“Just try to put all the concentration on the sounds, your breathing, what you’re seeing and smelling. We’ve found it can really reset what’s going on,” Maleh said.
Nature bathing isn't about physical exercise – it’s an effort to focus on your surroundings.
Try out some breathwork
Am I really suggesting replacing a nightly cocktail with breathing exercises? I promise I’m not full of hot air. If the point of your evening cocktail is to calm your nerves and mark the transition from work into rest, intentional breathwork – varying your breathing in depth and tempo – may do both. Best of all, it’s very easy and cost-effective.
“Breathwork is the conscious regulation of breath to influence the body’s stress response. It helps calm the nervous system and improve focus,” said Malati Mehrish, the head of yoga at Ananda in the Himalayas in India. “That can help to lower heart rate, reduce anxiety and release tension in the body.”
If you’re someone with a chaotic brain, implementing a nightly wind-down routine that takes too much time or effort can feel like another chore on your to-do list. With breathwork, something as simple as a 30-second exercise can help you reset. Box breathing is an easy way to start. “Inhale for four counts, hold for four, exhale for four and hold again for four,” said Mehrish. “Repeating this for a few minutes can help you feel grounded and calm.”
A 30-second breathwork exercise can help you reset after a work day.10 -
@BurnMode05 ~ No wine/champagne at a wedding. Major accomplishment.
Spent the morning cleaning as it had been neglected for a bit. My plan was to be AF today… got a message about meeting a group of folks from my old job (2 jobs ago) for dinner and drinks….. So I will go, limit my drinks to 2 and then tomorrow AF.
A=12
AF=26 -
Not going to drink tonight. MIL is getting sushi for dinner, so it’ll be a fairly easy night. I plan to just doom scroll until my eyes close.
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@NonnieDoiron I've never heard the term "doom scroll" before. Anyways, I hope you have a relaxing night.
I'm drinking right now. I'm trying to decide if I want to have some left over in the morning, which would mean another trip to the liquor store. It's best not to have anything in the morning. But waking up at 4 am without anything can kind of suck. Decisions, decisions! This sure is rough this time around!
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@itladyee, thanks for posting the article about alternative "wind-down" activities. As a young adult, I was really into tea, had lots of varieties of loose leaves, lovely tea pots, but I think I lost interest because I associated it with the historical romances I read back then. "Real life" knocked out those romantic notions.😕 Maybe now in retirement, I should try that out! I hope you enjoy dinner and drinks with the friendship of former work colleagues. That's seems like a reason for intentional drinks.
@LittleSurferGirl7, I hope you can find a courageous way to make a healthful decision tonight. Hugs.
@chicbuc, You were amazing to resist a drink in a casino, so yes, you were a winner, no matter what happened with the gambling.
@barabaradem, adding a welcome to those already mentioned, I happened upon this group quite accidentally, and it's been helpful for me.
@SparkSpringtime69, @NonnieDoiron, @BurnMode05, I'm adding a nod of agreement to your comments about why we drink too much when we know we'll regret it the next morning. Sometimes I manage to see it the other way - On a morning after an AF day, I should congratulate myself for the intelligent decision made previously. After all, I never wake up and say, "Oh, I wish I'd drunk a bottle of wine so I could feel achy, tired and guilty this morning."
Wishing you all the best for tomorrow!
July Stats:
AF 9
LA 3
A 19 -
@BurnMode05 Staying AF at a wedding is quite impressive!!
@itladyee Thank you for this great list of wind-down ideas. I've been wanting to try breathwork and meditation for some time now; I might look into some online resources to get some guided exercises to get me started.
@nbruns83 I had to laugh when I read this - truer words were never spoken.
After all, I never wake up and say, "Oh, I wish I'd drunk a bottle of wine so I could feel achy, tired and guilty this morning."
I do often thank myself in the morning after an AF night, but that thankful feeling just doesn't always carry through the whole day to get me through a craving.
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6 AF
3 LA
5 A
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Welcome @barabaradem !
Just catching up to the posts. @itladyee so glad to hear your MRI results were normal! @globalhiker, sorry to hear about the swollen ankles. It happens to me sometimes but usually when I’m hot. Yeah, the last thing you want to do is wear compression stockings in the summer. Hot, and they don’t exactly go with shorts!
love and hugs to everyone else who is a ball of stress. I love the options for decompressing after work that doesn’t involve a drink. I’m going to start to incorporate that.We celebrated our 28th anniversary this weekend, and had a great time sailing. I had less alcohol for most days, but what a putting me over the edge is a delicious Madeira that we found as a nightcap. So I’m done drinking for the day, but cannot ignore the siren call of this drink. At least I haven’t been drinking while sailing, so it all evens out.
I never thought I’d learn so much about boat mechanicals, but here we are. We had a problem with the air conditioner, and fixed it! Cleared a pipe from the condenser to the bilge, and had no more issues. So proud of us! Then 24 hours later it stopped working again. Luckily we are slated to have an AC expert take a look at it soon. I almost canceled that appointment! I wonder if there is an electrical problem. The saga continues.My workout schedule has been completely thrown off lately, but I’m back at it this week while I’m home. Down at the boat, I want to incorporate some early walks and strength using one of those bands.
I also need a massage and a facial!8 -
July:
AF=7
A=78 -
@SparkSpringtime69 You're even with the A and AF days. Woo-hoo! I'm still working on it. Stay tuned!
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@SparkSpringtime69, yeah, resolving to not drink is easier in the morning, but every day I make it through the "happy hour" hours without caving helps to strength my resolve. I've been working on this since 2021 when my DH had a serious scare with pancreatitis. Like many folks, we drank our way through the covid pandemic, and it was hard to break those comfort cocktails, etc.
@LittleSurferGirl7, sending hugs your way - maybe today is the day, who knows?
@Womona, I know nothing about boating or sailing, so it's interesting to hear about your skills and adventures. I can imagine it's easier to learn that technical stuff with a clear head (meaning less alcohol), but I understand the call of those tasty nightcaps.
July stats
AF 10
LA 3
A 19 -
I joined my old co-workers for dinner and had a fabulous time. So many memories. What I didn't immediately remember is that I hired most of them, and at some point in time, they ALL reported to me! Funny. It was such a fun get-together. More like family members that you actually like vs co-workers! Calendar is now clear for the rest of the week and the next social event is not until next Thursday. I should be able to string a few AF days together! Taking my checkmark now! 😃
@NonnieDoiron ~ doom scrolling is such a waste of time and I do it daily 😅 Another habit to break!!
@nbruns83 ~ I need to try teas again. Maybe there is one out there that I will like. I do recall those romantic novels. I like your idea of positive reinforcement after an AF day! Brilliant!
@Michieb125 ~ how are those hobbies, exercise and healthful eating working for you this week? I hope to get back aligned this week.
@SparkSpringtime69 ~ I had a different co-worker who specialized in breath work. He shared lots of stories of how it improved the lives of others. We did a brief session after work one day. I did experience some emotions tip toeing to the top. Another lady was very affected…within the next month, she started the process to remove her self (divorce) from a bad relationship!
@Womona ~ Congrats on 28 years!! I just googled but will wait to hear from you about Madiera. Is it like a port? Google says served warm? Sweet? Sounds yummy. It wise to learn about boat mechanicals so definitely a positive thing (not the break downs though).16 more days to go in July!
A=12
AF=36 -
As much as I want to drink this evening, I won’t. We went out to dinner because I’m just too tired. I stuck with water while we were out, so that’s a plus. Just as much as I want the numbness, I just don’t want the ramifications. I’ve marked today AF because I don’t have any in the house either.
My boss scheduled 3 back-to-back 1 hour meetings for me today, and 2 of the three I had to lead. They started at 7AM. I logged in at 6:30 hoping I could get my most pressing stuff done, but I really needed more time. I was so far behind after that. I didn’t log off until 4:45 this afternoon, and the only breaks I took were potty breaks.
My neck and back hurt, and I just want to lay down and not move for about 3 days. But, laundry needs folded and put away, bathrooms need cleaned, chicken stock needs canning, and more… not happening tonight though.
A-3
AF-1512 -
Happy hump day all!
My best laid intentions for exercise were interrupted with a water heater that went out on Monday morning. All the necessary repair activities took over including an impromptu garage rearrangement. We ended up getting a WH installed as it was 15 years old anyway. All is better today with hot running water again.
I have oral surgery scheduled for tomorrow and then dropping my son off at the airport in the evening - I’m looking forward to several AF days and want to keep things simple as I head into a low key weekend. Finally! I do need to wind down - and need time to refocus my attention on my wellness goals. May even try that foot soak soon @itladyee!July goal: 12 AF days
Current:
AF - 4
A - 6
LA - 6
5 -
Not drinking in the evening is helping me get up a little earlier so I can get outside ad walk or jog before the temperatures heat up. Since I'm not a morning person, that a big change for me.
July Stats
AF 11
LA 3
A 111 -
@Womona A belated HAPPY ANNIVERSARY!! And, yes, being able to fix things ourselves is definitely a source of pride.
@nbruns83 My drinking got heavier since the pandemic too - lots of day drinking when I got laid off. Nice stats you have going for July.
@itladyee That's some pretty heavy reactions from doing breath work, I didn't realize it had that kind of effect on people! I'm definitely going to look into it.
@NonnieDoiron Congrats to you for putting yourself first and leaving the housework for another time (or another person), and for skipping the A yesterday. Your stats so far are inspiring.
@Michieb125 I hope your surgery goes well and you heal up quickly. A foot soak sounds like a great replacement for the alcohol, especially after any type of surgery.
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July:
AF=7
A=86 -
7 AF
3 LA
6 A
5 -
Hello- I have scrolled past this group several times when looking through recent posts and thought nah, not ready to face being AF and actually telling others I am trying.
Never drinking again actually scares me a bit. Mainly because I have had periods without it (3 years was the longest) yet always go back. My issue is I can’t do 1 or 2. I say I will and I think I can but that is very rarely how it works out.
Take this coming weekend. We will be away and socializing. I know deep down I will order the 9 ounce wine at dinner, then most likely have a second 6 ounce, and be craving something more. That will affect my sleep and leave me with a headache the next morning. Or if I get offered a beer- it will end up being 3.
That’s where I am stuck. Chasing the buzz.
I don’t think I am looking for accountability- that needs to come from within.Not sure what I am looking for with this group but would like to hang around a while to not feel so alone with trying to do this. My home life is a tough place to do it. Everything revolves around a drink- people dropping by, dinner time, beer during the day, Baileys with coffee at breakfast. Everyone (me, husband, 2 adult children and their spouses) work together ranching. No one gets out and out drunk but it’s an ingrained part of the day. I related to someone’s comment about drinking your way through COVID. My daughter and I would sit down every night with a couple of bottled margaritas and watch 90 day fiancé! It was fun especially since she was back home after college. I keep wanting to go back to that feeling but it can’t be recreated.
Hope there is room for me here.
How I think I look when drinking:
But pretty sure it’s more like:
Melanie
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@dvmmcw7442 Hi Melanie, welcome to the group, there's plenty of room here for you! I think you'll get a lot of inspiration and support here. Not everyone is trying to go totally AF - some are just working towards less alcohol (LA) in their days or weeks or lives. That's the great thing about this group, everyone is working towards their own goals so there's no judgement or competition.
Love the pics, I think they describe me as well 😁
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@SparkSpringtime69 LOL, I just realized they are very much so impressive stats since as of that count there had only been 15 days in July, and I counted 3 and 15🤦🏻♀️🤣 It should have been 3 and 12. As of today, it’s 3 and 13. The stats aren’t so impressive anyway since all three A days were full bottles of wine, not just a couple of glasses.
I made sure to log off at 4:00 today, but I forgot to send something out. I went back online at about 6:30 to send it, responded to another email, logged off again, and forgot to send it again. I just remembered as I was typing this, and I have decided it can wait until morning.
@dvmmcw7442 that second picture is too graceful for me😉
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Melanie @dvmmcw7442 hey! So glad you found us and stopped by. I resonate so much with your post @dvmmcw7442
we all have our challenges and I think you will fit right in. No pressure, no judgment. We are here to support each other, welcome!
A=12
AF=3
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Welcome! I had to laugh at the pictures! Your post really resonated with me. I can moderate, but instead of a ranch where the alcohol happens all day, I have it on our boat. It’s really tough to cut back when I’m in either relaxing mode, or fixing broken things mode. I hope you enjoy being on this thread. I would LOVE to hear more about ranching life!
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@itlaydee Madeira is a dessert wine, but isn’t sweet. Technically it’s a fortified wine , as is Port. It reminds me of a cross between port and cognac.
@nbruns83 absolutely, drinking during repairs is not good, so we tend not to. I also have to watch rewarding myself for fixing something. I’ve been much better about cutting back drinking while sailing.
@Michieb125 Sorry to hear your plans got detailed because of a water heater! Ugh, what a pain to move all that stuff. But you have hot water now! Yay! Good luck with your oral surgery .
@NonnieDoiron 3 meetings in a row sounds so draining. Glad you were able to walk away from the chores, and not reach for a drink. Hugs!!!
@SparkSpringtime69 and @tmbg1 nice stats! Woo hoo!Less alcohol for me so far this week week. Just one glass of wine each night! I didn’t even want to pour the 2nd glass, so that’s progress, and I’ll take it! Oh also, I already feel so much better now that I’m working out.
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@dvmmcw7442 Melanie, welcome. I can relate to that what you said, because I am not ready to commit to never drinking again. But limiting myself to one glass, especially if I'm home, is pretty hard for me too.
"Never drinking again actually scares me a bit. Mainly because I have had periods without it (3 years was the longest) yet always go back. My issue is I can’t do 1 or 2. I say I will and I think I can but that is very rarely how it works out."
I still really like the relaxing atmosphere I associate with wine. I'm sure I don't look like the elegant baroness either.😛But we can daydream.
This summer, I've been able to satisfy the cravings with a non-alcoholic beer, an IPA that almost tastes like a real one. During the winter months, I wasted too much money trying various non-alcoholic wines, but they were either too watery, too sour, or too sweet. Ugh! I figure that every drink I don't have is a success, even if I give in at other times. It's a complicated and very individual journey.
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Just checking in…busy busy week, but I'm reading everyone's updates and rooting/praying/hugging you in my thoughts 😂Still AF and not really missing it. I hope it's because my burden is lifted and not just because I'm so busy. I get home around 8, shower, fix a cup of tea and am falling asleep by 9 then up at 5 and out the door!
Have a great Thursday!
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Checking in to set my "drinking something else" intention for the day. Welcome newcomers. If you stick around long enough, the positive change you want happens. How fast you want to get to your goals is your call. And yeah, it's hard work in the beginning and it takes commitment but so worth it to get the life you want.
I'm happy with my chocolate and cherries, as long as nobody takes that away, I can keep going.
My husband went back to drinking a few times a week. UGH. He is using it as self medication since his stress level is so high. You know it's just going to make him feel more stressed the next day and I have to deal with his mood. UGH again. At least he is getting a spine surgery date and found a great doctor. I've been holding my mental health steady by spending more time in the pool doing water aerobics. The longer I am in the pool, the calmer I get (no alcohol needed). Today I feel like staying in there all day long but I have to drop to go to work.
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@chicbuc I am so impressed with your progress. I haven't been posting much because I really haven't had anything to report.
@NonnieDoiron I can't remember your stats in past months. But, you are doing exceptionally well this month…it seems you're doing better than before. Keep it up!
@nbruns83 and HYS - you're doing very well also.
I almost forgot @SparkSpringtime69 You're doing great this month!
And, of course, @globalhiker, you're doing awesome. You're my role model!
@dvmmcw7442 Welcome! I know how you feel about the thought of "Never drinking forever". But, unfortunately, I had a fairly serious medical issue a few years ago that was related to drinking (esophageal varices). I was in the ICU for several days. Of course, I was told not to drink. I did quit for 4 months. I had an endoscopy 6 months after I was hospitalized and my gastroenterologist said everything couldn't have looked better. And, I have the pictures they give you…such a dramatic change. I'm currently having some minor issues that I believe are related to certain vitamins and minerals not being absorbed (alcohol causes that). Not to mention the lack of energy that I have at this time. So, I'm definitely looking for a break!
I'm not the type that can moderate. I've been trying for years. And, like you, if I have one drink, I can't stop at that. For me, after one drink, I will drink for the rest of the day. So, I think it would be best for me to be completely AF. I would like to say that I could go 90 days AF and then drink for a week or two and then do 90 days AF again. But, for me, it would probably just turn into daily drinking again with no end in sight.
Anyways, good luck with whatever you decide your goals are. But, IMO, it doesn't hurt to take a break from time to time.
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@LittleSurferGirl7, I hope you can focus on your health and get an AF day soon. We're all pulling for you.
July Stats
AF 12
LA 3
A 1Congratulations to all who are hitting your mini goals. All the best.
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Thanks @nbruns83 I know that I'll be back on track soon. Daily drinking can be exhausting!
I came up with a new motivational statement. I Want to Live! That could be taken in many ways. It could mean that one doesn't want to die from an alcohol-related disease. But, it can also mean that one wants to be healthy, fit, at a healthy weight and be able to do all the things that they enjoy!
Your stats are great…I know I can do it too!
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