Sober October Help Guide

Our free Sober October Guide helps you make a practical plan for the moments when you would normally drink. It is short enough to read in one sitting, with worksheets you can complete on your computer or print and fill in by hand.

• Download Sober Guide in Word Format >>
• Download Sober Guide in Fillable PDF format >>
• Download Phone Screensaver / Background >>

What’s inside the guide?

The guide helps you:

• Choose a positive reason for taking a month off
• Spot the times, places and feelings linked to your usual drinking
• Make a plan for evenings and weekends
• Decide what to say when someone offers you a drink
• Respond when you suddenly fancy one
• Notice changes in your sleep, mood, energy and spending
• Decide what you want to do when October ends

You do not need to complete every worksheet perfectly. Start with the page that feels most useful to you.

Take part in the Sober October challenge

If you’d like to make your month alcohol-free count for a wider cause, you can sign up for the official Sober October fundraising challenge. Alcohol Change UK is the challenge’s official charity partner for 2026. Money raised supports its work to reduce alcohol harm, and its free Try Dry app can help you track your alcohol-free days.

This Detox Today guide is an independent resource you can use alongside the challenge, whether or not you decide to fundraise.

What might you gain from a month without alcohol?

Some people notice better sleep, clearer mornings, more energy or extra money. Others discover that they miss the routine of having a drink more than the alcohol itself. Your experience may be different, and that is useful information too.

The guide asks you to choose the benefits that matter to you. A personal reason is often more helpful on a difficult Friday evening than a general promise to “use more willpower”.

The moment when you fancy a drink

Most advice about Sober October is easy to follow when you are feeling motivated. The harder moment may be after work, while cooking, or when everyone else is ordering a drink.

That is why the guide includes a page called “When I fancy a drink.” You can save it to your phone and use its simple steps to pause, change what is happening around you, and make your next decision.

What happens on 1 November?

Completing October is an achievement, but the month can also tell you something about how drinking fits into your life. You might decide to drink again, drink less, or continue without alcohol. The final worksheet helps you make that choice deliberately, with a specific plan if you want to change how you drink.

A note on stopping safely: If you experience shaking, sweating or anxiety before your first drink, have previously had alcohol withdrawal, or think you may be physically dependent, seek medical advice before stopping suddenly. You can read the NHS guidance on alcohol support.

If you would like more detailed exercises after October, explore our free Alcohol Change Toolkit. You can also read about Alcohol: Cut Down. Stop. Stay Stopped. by J.S. McInally.