9 Steps to Sobriety From An Ultrarunner Who’s Been There
Drinking is the socially accepted band-aid. Breakup? Drink. Stress at work? Drink. Awkward party? Drink. Society hands you a glass and says, “This is how we cope.”
But maybe you’re starting to notice the cracks. Maybe booze is wrecking your mornings, your relationships, your paycheck, your peace. Or maybe you’ve hit that moment of savage clarity: you don’t even like drinking anymore.
So what now? I’ve got a sobriety tactic that most people never talk about. You lace up. You run. You rebel. You stop letting alcohol write your story.
Here’s the Recovery Road Runners process — not polished self-help fluff, but a gritty, practical roadmap to cut the habit and reclaim your life.
1. 🎯 Identify Your Goal
This isn’t about moderation. Moderation is fear dressed up as control. You’ve already seen where “just one” leads — back into the same cycle.
The goal is sobriety. Full stop. No half‑measures, no loopholes, no bargaining with the bottle. Sobriety is freedom, clarity, and rebellion against everything that tried to keep you small.
So ask yourself: Why do I want this? Write it down. Carve it into your journal. Tattoo it on your brain. This is your North Star when fear whispers you’re not enough.
2. 🧩 Review Your Habits
Ask yourself: Why do I drink? Stress? Social anxiety? Friday night autopilot? How often? How much? Awareness is ammo. When you know your triggers, you can plan your counterattack.
3. 🛠️ Create a Plan
Craving after work? Swap the bar for a 30-minute run. Lonely Friday night? Board games, trail runs, or Netflix marathons — anything but the bar stool. Need backup? Call your person. Tell them your plan. Make it real.
4. 🗣️ Practice Your Response
You will be offered a drink. Count on it.
Find a new drink you actually enjoy.
Script your answer: “Nah, I’m not drinking tonight. I’m signing up for a marathon!”
Practice your firm, polite “No thanks.” Every “no” is a rep. Every rep builds strength.
5. 🤝 Find Support
Don’t lone-wolf this. Tell your family. Tell your crew. Find a community — AA, Recovery Road Runners, sober meetups. You need people who get it, who clap when you say “Day 1” and cheer like hell when you hit “Day 100.”
6. 🎁 Reward Yourself
Skip the booze, save the cash, buy the vegan chocolate. Or the running shoes. Or the race entry. Rewards train your brain to link effort with joy.
7. ✍️ What’s In It For You?
Write it down. Energy. Money saved. Better sleep. The look of pride in your kids’ eyes, knowing that you’re not drunk anymore. Stronger runs. Closer relationships. Every benefit is fuel. Remind yourself daily.
8. 🌱 Build a Self-Care Routine
Get so busy living that alcohol feels like sabotage. Run. Lift. Read. Cook. Create. Fill your life with things that make you proud.
9. 💥 Don’t Give Up
You will stumble. You will crave. You might relapse. That’s human. Take a breath. Remember your why. Get back up. Forward is a pace.
🔑 The Takeaway
Quitting drinking isn’t about perfection. It’s about rebellion. It’s about reclaiming your identity. It’s about proving to yourself, mile by mile, day by day, that you are stronger than yesterday.
You don’t need permission. You don’t need a membership card. You can start over-TODAY.
Even if you’ve never run before in your life, even if you’ve never been sober a single day — START NOW. Change your identity. Step into the fire. Because the scariest thing imaginable isn’t failing, it’s waking up one year from now and realizing you’re still stuck in the same place, living the same story, when you could have been free.
Always in your corner and never taking the easy way out,
Amber “Sobriety Is My Superpower” Graziano 👣