Something I would have found so valuable in early sobriety, or even during my sober-curious stage, was a clear, honest list of resources.
Many of the tools below can be helpful at any stage of the journey, but in the beginning, having a few trusted guides can feel like a lifeline. When you’re newly exploring what alcohol-free living could look like, it’s easy to feel both hopeful and overwhelmed.
I remember Googling “how to quit drinking” and instantly feeling flooded with opinions, programs, and promises. It was too much. I delayed using many of these tools for years because I didn’t know where to start.
My hope is that this list gives you a place to begin, or continue, with confidence and curiosity. Some of these will speak to you deeply, some won’t, and that’s okay.
There is no one-size-fits-all when it comes to sobriety. The beauty of this journey is that you get to make it your own.
🌱 Sober Curiosity: Dipping Your Toe In
When I first started getting curious about my relationship with alcohol, I leaned heavily on “Quit Lit” (sobriety literature), sober influencers, and podcasts. These tools allowed me to stay private while learning, reflecting, and connecting from a distance.
📚 Books to Begin With (“Quit Lit”)
Each of these books offers something unique — humor, science, heartbreak, and hope.
If you’re just starting out, I recommend beginning with something lighter like The Sober Diaries by Clare Pooley. I laughed out loud more than once while reading, and Clare has a way of balancing the seriousness of addiction with warmth and wit.
The Sober Diaries – Clare Pooley
→ Lighthearted, witty, real talk about early sobriety.
A Happier Hour – Rebecca Weller
→ Heartfelt and empowering. It’s about choosing yourself again and again.
Drinking: A Love Story – Caroline Knapp
→ Deeply introspective, emotional, and literary. A classic for a reason.
We Are the Luckiest – Laura McKowen
→ Raw, spiritual, and beautiful. Perfect if you’re craving truth and connection.
The Unexpected Joy of Being Sober – Catherine Gray
→ Upbeat and hopeful. A reminder that sobriety isn’t a loss, it’s a gain.
Between Breaths – Elizabeth Vargas
→ For anyone who’s struggled with anxiety and high-functioning addiction.
Between the Devil in the Deep Blue Sea – Jessica Guerrieri
→ Struggling in silence, family dynamics in addiction. From chaos to peace.
Each author tells a different story — but every one of them reminded me that recovery isn’t about perfection; it’s about possibility.
🎧 Podcasts: Learning and Feeling Less Alone
I’m a podcast person. They got me through morning walks, long drives, and those jittery afternoons where I wanted to drink just to quiet my brain.
Two of my absolute favorites:
🎙️ Sober Powered — by Gill Tietz
Gill breaks down the science of addiction and recovery in a way that’s incredibly approachable. She explains what’s happening in our brains and bodies when we drink, and what happens when we stop. Even if you’re not a science person, her episodes are eye-opening and compassionate.💬 The Sober Mom Life — by Suzanne Warye
Suzanne’s podcast helped me feel seen. My favorite episodes are when she features real sober moms from her community. Their stories made me feel less alone and more understood in a way that still comforts me today.
(Fun fact: I actually did an episode with Suzanne on a day 30 in my sobriety journey. I was so nervous — but it was cathartic, healing, and something I’ll never forget.)
Other great listens worth exploring:
The Hello Someday Podcast – Casey Davidson
Recovery Elevator Podcast - Paul Churchill
💫 Community: The Game Changer
If there’s one thing I’ve learned, it’s that sobriety can’t happen in isolation.
Community, whether online or in person, is everything.
You might have to try a few before finding your people, but when you do, it can truly change your life.
Here are some communities I have loved and learned a lot from:
🩵 Sober Mom Life — supportive, all-women, mom-centered community. They host retreats and run The Sober 30, both of which were incredible experiences.
🌈 The Luckiest Club — founded by Laura McKowen. A diverse, global community with daily meetings, courses, and programs like The Sober 90. Highly structured and deeply insightful. There are so many great opportunities in this community!
☀️ Happiest Sober — a welcoming community that’s a bit more casual and connection-focused.
🌻 The Shame Free Society — a new and growing space led by Kezia (@soberelephantchronicles) and Kristi (@mocktailmommy). Still forming, but filled with heart and familiar faces from my previous community. Message me if you want more about this one!
Tip: Joining a community can feel intimidating at first. Try to put yourself out there. Share, exchange numbers, reach out, meet for coffee, or even just show up consistently. The discomfort fades, the connection doesn’t.
🧠 Therapy, Coaching, and Healing Tools
Sobriety isn’t just about removing alcohol, it’s about rebuilding how we think, cope, and feel.
Here are some supports that can help:
Therapy: Especially helpful for addressing underlying anxiety, trauma, or relationship dynamics that might have fueled drinking.
Psychiatry: Talking with a doctor about medications (like naltrexone or SSRIs) can be life-changing if cravings or mental health symptoms feel unmanageable.
Sober Coaching: Personalized guidance to help you navigate triggers, events, or emotional ruts. Having a sober coach gave me structure and accountability when I needed it most.
(If you want my coach’s info, message me!)
In my experience, the difference between therapy and coaching:
Coaching tends to be forward-focused. It helps you navigate current challenges, make decisions, develop skills, and achieve goals. It’s often practical and action-oriented. Think of it like having a guide or partner to help you problem-solve in the present.
Therapy tends to be past-informed. It helps you explore emotional patterns, unresolved trauma, and underlying causes of behaviors. The goal is often healing, understanding, and long-term mental health. Think of it like digging into the roots so you can grow stronger.
💪 Mind-Body Tools
Movement and mindfulness have been essential for regulating my nervous system.
Move your body: Peloton rides, neighborhood walks, and yoga have been my activities of choice, whatever releases tension!
Meditation or breathwork: Grounding practices calm the body’s fight-or-flight response (nervous system), which is often heightened in early sobriety.
Nature: There’s something magical about noticing the small things. The wind, sunlight, changing leaves, even the quiet of night. Nature has been a true healer in my experience.
🌀 Mindset Tools That Can Support You
Here are a few frameworks that have helped me process emotions and stay steady:
The Wheel of Life: A self-assessment that helps you see how balanced (or unbalanced) different areas of your life are — like health, relationships, career, and spirituality. It’s a great check-in tool when you feel “off” but don’t know why.
Gratitude Exercises: Writing three things you’re grateful for each day helps rewire the brain to notice joy and progress rather than just struggle.
Grounding Techniques: Practices like 5-4-3-2-1 (naming five things you see, four you feel, etc.) help you return to the present moment during cravings or anxiety spikes.
Cognitive Behavioral Therapy (CBT): Helps identify and reframe unhelpful thought patterns (“I’ll always fail,” “I can’t have fun sober”) into realistic, compassionate ones.
💖 A Final Word
Whether you’re sober-curious, newly alcohol-free, or years into recovery — remember this:
There is no one right way to do this.
Sobriety isn’t about following a rulebook or doing it perfectly. It’s about experimenting, learning what supports you, and building a life that feels real, peaceful, and yours.
You don’t need to have it all figured out to start.
You just have to begin. 🌿
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