Alcohol-free week planner

Pre-plan one alcohol-free week. Most adults who try AF weeks without planning fail at the second social hazard. This sheet maps the week, the replacement drink, the baseline metrics, and the day-8 review — so you finish with data rather than disappointment.

Run the drinking pattern audit first

When to use this

You suspect alcohol is degrading your sleep, mood, or weight and want to test it with one structured week.
After running the drinking pattern audit and landing in the ‘increasing-risk’ or higher band.
Before a meaningful break (Dry January, Sober October) — to pre-plan the social hazards.

How to complete it

Pick a specific week in the next month, ideally one without already-booked drinking events.
List every social hazard. For each: attend with non-alcoholic option, attend and leave early, or skip.
Pre-decide the replacement drink. Pre-decision is the move; ordering on the night is when most adults break.

Common mistakes

Starting without pre-planning the social side; the second hazard is what breaks most attempts.
Skipping the baseline metrics, so on day 8 you have no data to learn from.
Stopping suddenly if you have physical-dependence symptoms — that's a clinician call, not a willpower call.

Alcohol-free week planner

Vinthony Academy · vinthony.com

1. The week.

Start date — Mon / Tue / etc. End date.

2. Social hazards this week.

Every event where drinking would be the default. For each: Attend / Attend & leave early / Skip.

Event	Plan

3. The replacement drink.

One specific drink you'll order without thinking. Pre-decided, not negotiated each time.

4. Baseline metrics (day 1).

Sleep quality / hours, morning mood, energy at 3pm, weight if useful, anything you want to track.

5. One person who knows.

External accountability, not public commitment. Name + how they'll support without pressuring.

6. Day 8 review.

Same baseline metrics. What changed? What surprised you? What's the new rule?