How to Break Free from the Day One Cycle

By Coach Onowa

Do you ever find yourself stuck in the cycle of Day Ones? You start the day feeling determined—"Today, I’m not drinking!"—but by the evening, you find yourself reaching for that drink again. Then, the next morning, you wake up frustrated, thinking, "Here I am again. Why can’t I move past this?"

If this sounds familiar, let me first say: You’re not alone. This is such a shared experience, and there are real, practical ways to start moving forward.

Today, I’m going to share three powerful strategies to help you break out of the Day One loop and start gaining momentum on your alcohol-free journey.

1. The Power of the Pause

One of the biggest reasons we stay stuck in Day Ones is that we move on autopilot. The habit of drinking happens so fast that we don’t even pause to see what’s really going on.

🔹 What to do: Pause before you drink.

Instead of immediately pouring a drink, take a moment of curiosity:

• What am I feeling right now?

• What am I hoping this drink will give me? (Relaxation? Escape? A break?)

• Is alcohol actually going to give me what I need?

The goal isn’t to force yourself not to drink—it’s simply to slow down the process and gather valuable information.

💡 Why this works:

• You gain awareness of your triggers.

• You stop the automatic cycle.

• You create space to make a conscious choice.

Even if you still end up drinking, you’ve gathered important data that will help you move forward next time.

2. The Non-Negotiable Window

Sometimes, thinking "I’m never drinking again" can feel overwhelming. Instead, try setting a small, specific, non-negotiable rule for yourself.

🔹 How to do it:
Pick a specific window of time where drinking is off the table—even if it’s just for an hour.

For example:
✔️ “From 5:00 to 6:00 PM, drinking is NOT an option.”

During this time, focus on alternative ways to meet your needs:

• A non-alcoholic drink (sparkling water, tea, kombucha).

• A relaxing activity (reading, stretching, stepping outside).

• Connecting with someone (a friend, a partner, or even journaling).

At 6:00 PM, check in with yourself:

• Do I still want the drink as much as I thought I would?

• Did something else help me feel better?

💡 Why this works:

• It removes decision fatigue (your brain knows drinking isn’t an option in that window).

• It helps you practice delaying gratification, which strengthens self-control.

• It gives you new ways to unwind and de-stress without alcohol.

3. The Lengthening Strategy

Once you successfully complete your non-negotiable window, try extending it.

🔹 How to do it:
After your first hour, check in:
✔️ “Can I go one more hour without drinking?”

If the answer is yes, great! Keep going. If the answer is no, no shame—just observe what’s happening and gather more insight.

💡 Why this works:

• It builds confidence in small steps.

• You start stacking wins, making alcohol-free time feel more normal.

• It lets you experience how good it feels to not drink (better sleep, clearer thinking, more energy).

Breaking the Day One Cycle is a Process

Remember: Every moment of awareness is progress.

Even if you still drink after using these strategies, the fact that you paused, observed, and got curious means you’re already shifting your relationship with alcohol.

🌟 Your next step: Try implementing one of these strategies today. Start with a pause, set a non-negotiable hour, or experiment with lengthening your alcohol-free time—and see what you learn.

I’d love to hear from you—which of these strategies resonates with you the most? Let me know in the comments!

If you want extra support, I’ve also created a fillable guide with these exercises—you can download it using the link below.

You’ve got this. One step at a time.

Coach Onowa