How to Quit Alcohol: 7, 30, and 90-Day Recovery Plan
A practical alcohol recovery plan for the first 24 hours, first week, first month, and day 90 with relapse prevention tactics.
Overview
Quitting alcohol gets easier with a plan you can execute under stress. This framework helps you navigate each phase with clear priorities.
First 24 Hours
Prioritize safety and structure. Remove alcohol access, secure support, and set a short list of non-negotiables for hydration and rest.
First 7 Days
Plan evening routines, social boundaries, and craving response scripts. Keep your calendar full of low-friction, low-risk activities.
First 30 Days
Use weekly reflection to identify patterns and improve your plan. Build stronger sleep, nutrition, and stress-response habits.
By Day 90
By day 90, consolidate identity-level changes: relationships, routines, and long-term goals that support a sober life.
Relapse Recovery Plan
Treat a lapse as data, not failure. Identify cue -> thought -> action chain and close the weakest link within 24 hours.
Track Alcohol Streak
Use the sobriety calculator to monitor day-by-day progress.
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