30 days alcohol-free
A step a day for a month off, noticing sleep, energy and mood, how you feel and tomorrow; dry days counted, never days in a row, and the money not spent at the front.
The sober-curious, taking a month off drinking.
Order as is goes straight to the order form, where you choose the days, binding and address and see the price before you pay. Change it first opens the whole book in the editor. No account needed for either.
Front pages
The thirty days' plan to tick off, dry days done, why, where you start and finish, before you start and the money not spent.
- The Plan (tracker)The Plan: 1. Write down why you're taking a month off, 2. Clear the alcohol out of the house, 3. Stock a drink you like that isn't alcohol, 4. Notice the time you'd usually have a drink, 5. Plan this weekend's evenings, 6. Notice how you slept, 7. When you want a drink, wait ten minutes, 8. Add up the money you haven't spent, 9. Try a new way to end the day, 10. Notice your energy this morning, 11. See friends somewhere that isn't a bar, 12. Write down how you feel today, 13. Try a new kind of exercise, 14. Notice how clearly you think, 15. Have a reply ready when someone offers, 16. Read back day one, 17. Treat yourself to something that isn't food, 18. Drink more water today, 19. Write a note to you at the end of the month, 20. Notice your skin and your mood, 21. Try a hobby you've been meaning to, 22. Read back why you started, 23. Breathe slowly through a stressful moment, 24. Add up the money you haven't spent, 25. Plan a night out without alcohol, 26. Notice how things are with people close to you, 27. Write down what has helped, 28. Name what was hard, and what you learned, 29. Decide what you'll do after day 30 and 30. Mark the month, however it went, a row each, marked across the days.
- Days Done (30-Day Challenge)Thirty marks to fill in one at a time, one for each time you do a habit you want to try.
- Why I'm Doing This (note box)A box headed Why I'm Doing This, ruled with lines, to write in.
- At the Start (questions)At the Start: a usual week of drinking and what I hope changes, with lines to answer.
- At the End (questions)At the End: how I feel now and what I'll do next, with lines to answer.
- Before You Start (Text block)Text you set once, printed on every page it repeats on, such as a passage or a rule to keep in view.
- Money Not Spent (note box)A box headed Money Not Spent, ruled with lines, to write in.
Every day
A page a day: the hours beside three things for today, how you feel and tomorrow, that day's step and how it went, sleep, energy and mood, and notes.
- Daily Big 3The three tasks that would make today a good day if they got done, numbered so the first comes first.
- How I Feel (note box)A box headed How I Feel, ruled with lines, to write in.
- Tomorrow (note box)A box headed Tomorrow, ruled with lines, to write in.
- challenge-step
- Check In (Energy & Pain Scale)Rate energy, pain, mood and sleep each day by filling in a circle, on a scale you can set, such as 0 to 10.
- Notes (note box)A box headed Notes, ruled with lines, to write in.
The whole book, laid out.
Every page dated and ready to print at home or as a bound book. Move, resize or take out anything, and Memari lays out every page after.