10 Things to Do When You’re Bored from Drinking Less
Welcome to Journey to the Sunny Side, the podcast where we have thoughtful conversations to explore the science of habits, uncover the secrets to mindful living, and of course, your own mindful drinking journey. This podcast is brought to you by Sunnyside, the number one alcohol moderation platform. And if you could benefit from drinking a bit less, head on over to sunnyside.co to get a free fifteen day trial. I'm your host, Mike Hardinbrook, published author, neuroscience enthusiast, and habit change expert.
Speaker 2:Hey there, welcome back to Journey to the Sunnyside. I'm Mike Hardinbrook, and let's talk about something that catches a lot of people off guard, and in fact, most people when they start drinking less, and that is boredom. So when you think you're doing things right, you're cutting back, you're skipping drinks, and then all of a sudden, you feel maybe restless. You feel stuck, like this something's missing feeling because I remember that. That's because something actually is missing, and it's related to the reward loop because alcohol doesn't just fill time.
Speaker 2:It actually fills a gap. So whether that gap is stress, loneliness, connection, transition, or celebration, it's playing a role. So when you remove it completely, you don't just remove the drink. You're actually removing a coping mechanism, a ritual, or a reward, or all three of those. So here's the good news though.
Speaker 2:Habits aren't broken. They can be replaced. So if you're actually bored, that's pretty normal. It's not a red flag. It's a signal that your brain is ready for a new input because the old one's been taken away.
Speaker 2:So I'm gonna run through 10 things that you can try, not just to stay busy, but to actually replace it with a reward that you were seeking in the first place. So number one, it's kind of a foundational one. Pinpoint what you were getting from your drinking. And before replacing anything, you need to ask yourself, what was I using alcohol for? Was I using it to unwind or stress relief?
Speaker 2:Was it for connection? Did I need it for sleep? You need to find out what that is. So once you know it, then you can replace it with something that actually gives you something that's a similar outcome without the downside that you're trying to avoid. So for example, if you're wanting connection with somebody else, maybe you can do that through organized sports, maybe you can do that through a meetup, maybe you can do that through a movie, for example.
Speaker 2:So that's what I'm talking about. So let's run through a list of some ideas as well. So number two, and this is one that I used is create a reward budget with the money that you'll save. So let's say you skip a night of drinking, how much would you spend? It might be $20, maybe more.
Speaker 2:I guess it depends if you like, expensive drinks. But for me, when I would cut that out, that was free money. So I literally, some days, would just be like, you know what? I'm driving by a department store. Usually, I'm not a big spender on clothes.
Speaker 2:I just see a marshal or something. I'm like, you know what? I didn't drink today. So I'm just gonna go in,
Speaker 1:buy a shirt. I could
Speaker 2:buy a shirt every single day for myself or a pair of shorts, and it'd be free. So if I just wanted a little bump of dopamine, a little bit of feel good, I'd just stop and buy myself something, and it was free money. So you could put it towards something that makes you feel good now, or you could save it up, maybe get a massage, maybe you have a nice meal, and maybe you do something for somebody else, for you kids. But it's basically something tied to a reward for something that you're doing that's healthier for yourself. Okay.
Speaker 2:Number three is build a new ritual with the same cues. So if you used to drink, for example, at 6PM every single day, keep that time safe, Rick. You know, you like it. That's part of your ritual. But you want to change what you do.
Speaker 2:So you're gonna keep the ritual. You're gonna change the ingredient. You can use the same glass. You can even use whatever you replace it with the same color. You can sit in the same chair.
Speaker 2:And a lot of times, this works really well. If you think about it, when you reach for that first drink with the alcohol in it and you take a sip, a lot of people will say, oh, instant relief, but actually, the alcohol hasn't done anything yet. And you can kind of do the same thing with that situation in association with an NAE option in the same ritual. And so that's one idea if you want to try it. Number four is do something physically gratifying.
Speaker 2:So this isn't about punishing workouts. It's about keeping your body moving that feels good. So maybe a long walk, maybe a hike, maybe the stretch, maybe go walk the dog in the park, but you could also lift something heavy. This really resets your body chemistry. It releases the feel good chemicals, and it's a new behavior that's tied into the reward because at the end, you feel good.
Speaker 2:Again, it's not about punishing yourself. You can go move your body and feel really good and have a good time doing it. Number five is maybe you come home from work and it's usually go to grab a drink, sit down on the couch. Maybe you totally flip that screen and you cook a challenging recipe. So there's something rewarding about doing something from scratch, and it's enjoyable.
Speaker 2:You could put the music on. You can make a project out of it. You can incorporate somebody, your partner, your kids, whoever, to either participate in making it or just enjoy it altogether when you're done. Alright. Number six is gamify a tiny goal.
Speaker 2:So you can make a seven day streak. Things like meditate for five minutes in the morning. You can try journaling. That's one of my favorites. And I know I sound so boring for sending it, but I love it, and it's a life changer.
Speaker 2:Try no sugar for three days. You're gonna have those little wins. Your brain's gonna feel good with progress and you're gonna build your confidence, and that just adds to more feel good and fill the time and your thoughts. And number seven is try something new. I mean, it sounds so simple, but try something new with some thought, like try a new class, whether online, in person.
Speaker 2:If you like to hike or walk your neighborhood, go a different route. Like music? Totally different playlist or type of music. You know, when you drink, it seems like something new. Oh, I'm gonna get a a different kind of drink, or I'm gonna go to a different place, and that novelty feels exciting and new.
Speaker 2:So it's up to you to actually create it in your life, and you might get a little bit of what your brain is acquired for, which is new things. Alright. Number eight is declutter one small space. This sounds totally random, but it's actually related because when you clean something, and this is probably in all honesty one that I probably would pick last, but my wife would pick because she feels really good about it. Like, her life is in order for me.
Speaker 2:I'm kind of a throw my clothes in the closet out of sight. But if it gives a sense of progress and control and clarity and that's where you find some center, that's gonna bring you some more balance. Alright. Number nine is connect with someone or yourself. You know, text a friend you haven't talked to in a while, call your brother, journal something honest to yourself.
Speaker 2:Really, boredom is often an unspoken disconnection. So if you plug back into other connections, you're gonna replace some of that. Number 10 is let sleep become peace superpower. If you're drinking less, your sleep should be improving. Go to bed early instead of staying up late and being bored and tempted by watching movies or whatever.
Speaker 2:Let your brain rewire with quality rest, and that actually leads to much better decision making and better mood down the line, less boredom. Alright. So that's the 10. Remember, boredom isn't a sign that you're doing something wrong. It's actually a sign that you've made space in your life.
Speaker 2:Now the question is, what are you gonna fill it with? Well, you have so much opportunity now. That's where the real transformation happens, not by trying harder, but by choosing better inputs. And if you need help to stay on track planning your drinks or seeing your progress laid out clearly, remember that Sunnyside is here to help support that journey. And I hope you have a beautiful week.
Speaker 2:Until next time, cheers to your mindful truth and journey.
Speaker 1:This podcast is brought to you by Sunnyside, the number one alcohol moderation platform, having helped hundreds of thousands of people cut out more than 13,000,000 drinks since 2020. And in fact, an independent study showed that Sunnyside reduced alcohol consumption by an average of 30% in ninety days. And as one of our members shared, Sunnyside helps me stay mindful of my drinking habits. It's not super restrictive. So if I'm craving a glass of wine with dinner, I just track it and I move on with my week.
Speaker 1:If you could benefit from drinking a bit less and being more mindful of when and how much you drink, head on over to sunnyside.co to get a free fifteen day trial. You'll get access to everything that we offer, including tracking and planning tools, coaching from our experts, a vibrant community of people just like you, and the motivation and advice to stay on track with your health goals, all with no pressure to quit. That's sunnyside.co.
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