Go without alcohol for 90 consecutive days. Proof: journal entries every 2 weeks + health markers at end.
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Current milestone
Map baseline and build accountability
3–5 days before day 1
Track your pre-attempt drinking pattern, identify high-risk situations, and recruit an accountability partner before day 1. A realistic starting map beats naive willpower. Note: if you experience withdrawal symptoms (tremors, sweating, severe anxiety) when not drinking, consult a GP or addiction service — those symptoms require medical supervision, not peer accountability.
Proof required
Share your written baseline (average weekly units), a list of at least five identified triggers or high-risk situations with a planned response for each, and confirmation of an accountability partner who agrees to weekly check-ins.
What gets checked
Baseline names a specific unit count — not vague language like 'I drink socially'
Trigger list names real situations (Friday pub round, work events) and a concrete planned response for each
Accountability partner is someone with regular real-life contact who can genuinely witness the change
Resources
Foundation: start here · Depth: go deeper · Mastery: for the dedicated
Foundation
NHS Alcohol Units Guide
Depth
AUDIT-C Self-Assessment
Reach day 45 with contemporaneous log
Complete 90 days with wellbeing outcomes
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