Summary

The author is embarking on a Sober October challenge, using SMART goals to clarify and achieve their objectives of abstaining from alcohol and tracking their progress with the help of technology and a support system.

Abstract

The article details the author's personal challenge of going sober for the month of October. The author has refined their goals to make them more specific, measurable, achievable, relevant, and time-bound (SMART) and has identified key behaviors and support mechanisms to ensure success. The primary goal is to abstain from alcohol for the month, which is expected to increase productivity, detoxify the body, and improve sleep patterns. The author plans to control temptation by removing alcohol from their home, identifying and managing triggers, recruiting a support system, using alcohol alternatives, staying active, and tracking progress through a sobriety app and calendar reminders for journaling and mindfulness. The author acknowledges the importance of setting attainable goals and has adjusted their initial, broader objectives to two main, more focused goals for a successful Sober October.

Opinions

The author believes in the importance of setting clear, attainable goals using the SMART framework to increase the likelihood of success in their Sober October challenge.
They express that being overwhelmed by too many goals can lead to inaction, hence the need to streamline their objectives.
The author values the role of a support system, particularly their children, in maintaining accountability and providing encouragement.
They have a preference for natural sleep aids like Melatonin and Valerian Root to manage sleep-related triggers for alcohol consumption.
The author endorses the use of technology, such as the Sober Sidekick app, to provide support and resources for maintaining sobriety.
They advocate for staying active and engaging in joyful activities as a strategy to deter boredom and reduce the temptation to drink.
The author recommends exploring alcohol alternatives, such as "Stop Your Wine-ing" by Apothekary, to help unwind without consuming alcohol.
They admit that consistent tracking is challenging for them, which is why they have made it a goal and incorporated tools to assist with this.
The author suggests that the SMART methodology can make overwhelming objectives less intimidating and more manageable.

Day 1 of Sober October: Clear Goals

Using the SMART guide for my October Challenge

Any challenge can be intimidating in the beginning.

I’ve been thinking about this on my first day of Sober October.

Sober October: 31 Days to Reset and Start Over

The Introduction: What’s My Motivation?

medium.com

Setting attainable goals is a key element in drawing the map to meet this challenge.

But, I’m a pantser when it comes to life in general, and need solid guidance on planning.

So naturally, I headed to Medium.

coincidentally, Jennifer Bettelyoun laid out the perfect SMART guide for my action plan:

Achieving Success with SMART Goals: A Step-by-Step Guide

This exact methodology helped me get through college!

medium.com

Note: There are affiliate links in this article. And I don’t feel bad about it :)

Clarifying My Goals For Sober Success

In my above article, I outlined 4 goals I want to achieve. However, they’re vague and need to be more specific.

And frankly, I’m shooting for too many targets, which is overwhelming.

When I’m overwhelmed, I freeze.

I needed to adjust my focus.

So, I’ve whittled down my goals to make them more attainable. At the same time, I’ve pulled apart the main objectives and pieced out the specific actions and changes I need to make within the month’s time.

Goal #1: No Alcohol for the Month Of October

Obviously the most important goal, this break from alcohol will increase my productivity, allow my body to detox, and improve my sleep patterns.

It’s a straightforward and positive goal but involves specific behavioral changes along with accountability and support.

I’m clearing my path with these steps:

Temptation Control- As of today, my home is alcohol-free. This eliminates the temptation to pop a cork when I get home from work.

Identify My Triggers- Usually, it’s stress, sleeplessness, or boredom that triggers my urge to drink. To minimize these triggers I’ll be:

taking Melatonin or Valerian Root for sleep as needed.
combating stress days by utilizing the water massage chair at my gym. Breathing exercises also help me center my vibes.
Journaling my thoughts and feelings will also allow me to put my stress on the paper and let it go.
and deterring boredom by doing more activities that bring me joy like reading, writing, designing my cakes, and getting out into nature.

Recruiting My Support System- my kids are my greatest helpers. They always remind me that I’m worth taking on the challenges I set for myself. If I’m struggling with temptation they will cheer me on and hold me accountable.

Alcohol Alternatives- I have been testing a couple of alcohol alternatives and I’ve settled on Stop Your Wine-ing by Apothekary. It mixes well into my tea and coffee and helps me unwind. You can find other alcohol alternatives here.

Staying Active- I enjoy the gym so I’m adding an extra gym day to my calendar and I bake more in the fall and winter, which keeps me active at home.

Goal #2: Tracking The Progress

Tracking consistently is not my strong suit, which is why I’ve made it a goal.

And to make things easier, my phone is now my sobriety coach:

Sober Sidekick- this social app features round-the-clock support, a judgment-free community, and tons of resources to keep me grounded in my daily sobriety.
Calendar- I’ve set journaling along with mindfulness and meditation moments on my calendar to remind me when to chill and write about my progress and experiences of the day.

So, I’m down to 2 main goals for my Sober October Challenge. The SMART methodology Jennifer outlined, inspired me to reevaluate my objectives and break them down, making them less intimidating.