DailyPractice

30 day challenge · Diet

Alcohol-Free 30

A month without alcohol. Notice your sleep, your mornings, and your wallet. Great for January.

The calendar

Every day: No alcohol today

What's changing in you

At 24 hours

since your last drink, on average

Brain
20m1d1w1mo1y6y

Just happened

Sleep without the late-night wake-ups

Alcohol makes you drop off fast, then breaks up the second half of the night. Without it, your sleep gets a chance to run its normal course.

Between 24 hours and 4 weeks, for many people

Next up

In 6 days

Blood pressure eases down

Drinking pushes blood pressure up. For people who drank more than about two drinks a day, it tends to come down within weeks of cutting back.

The first 24 hours, hour by hour

Each line is an average shape, compared with the level named under it.

You
Start6h12h18h24h

  • Blood alcohol, from an example 0.08%

    0%

    An example: at an average steady pace, a 0.08% blood alcohol level falls to zero in about 5 to 6 hours. Yours may be faster or slower.

Every change, step by step

Between 1 and 12 hours

Reached

Your liver clears the alcohol

Your liver breaks alcohol down at a steady pace, about one drink an hour for many people. After a big night, that can take 12 hours or more.

Well established

Between 6 hours and 3 days

Reached

The withdrawal window

If you drank a lot every day, your brain got used to alcohol. For a few days it can feel shaky, anxious, sweaty, or unable to sleep while it adjusts.

Well established

Between 24 hours and 4 weeks

Reached

Sleep without the late-night wake-ups

Alcohol makes you drop off fast, then breaks up the second half of the night. Without it, your sleep gets a chance to run its normal course.

Good evidence

Between 7 days and 1 month

In 6 days

Blood pressure eases down

Drinking pushes blood pressure up. For people who drank more than about two drinks a day, it tends to come down within weeks of cutting back.

Good evidence

Between 2 and 3 weeks

In 13 days

Fat starts leaving your liver

Regular heavy drinking makes fat build up in the liver. When the drinking stops, that early fat buildup can clear in a few weeks.

Good evidence

Between 2 and 4 weeks

In 13 days

Mood starts to lift

Heavy drinking can make people feel low. For many, that heavy feeling eases a lot in the first few weeks without alcohol.

Good evidence

Between 2 weeks and 1 month

In 13 days

Liver blood tests settle

Doctors can see liver stress in blood tests. After a few weeks off alcohol, those numbers often drop back toward normal.

Good evidence

By about 3 weeks

In 3 weeks

Your gut lining repairs

Heavy drinking can make the lining of your gut leaky. In some studies, it tightened back up after about three weeks without alcohol.

Early or approximate

By about 1 month

In 4 weeks

Blood sugar control improves

After a month off alcohol, people in one study handled blood sugar better and lost a little weight.

Early or approximate

By about 6 months

In 6 months

Steadier heart rhythm

For people with an irregular heartbeat called atrial fibrillation, staying off alcohol meant fewer episodes over six months.

Good evidence

By about 6 years

In 5 years

Cancer risk keeps falling

Alcohol raises the risk of some cancers. After you stop, that extra risk slowly shrinks over years, starting with cancers of the mouth and throat.

Good evidence

Share your progress

A snapshot for your friends, or just for you.

WHAT'S CHANGING IN ME24 hoursalcohol-free.My sleep isn't being choppedup anymore.3changes so farDailyPracticedailypractice.ai

Everyone's body is different. Talk to a doctor about quitting support. If you drink heavily every day, please don't stop suddenly on your own: withdrawal can be dangerous, and a doctor can help you stop safely.

SAMHSA National Helpline, free and confidential, 24/7 1-800-662-4357 or SAMHSA National Helpline.

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