30 Days of Paying Attention

A 30-day course for anyone who wants to understand their drinking before they change it.

You don't have to quit tomorrow.

You don't even have to cut back yet. For thirty days, you just watch.

Every evening, a short new lesson opens with one question to answer before bed. Did you plan that drink, or was it a reaction? How did you feel right before? What was the sentence in your head?

By Day 31 you'll know why you drink, what it gives you, what it costs you, and whether that trade is still worth it. Then you decide: cut back with a plan, or quit with a way through the cravings.

What you get

A welcome lesson and 31 daily lessons, about two minutes each
The printable Drinking Journal (a $9 workbook), free
A color 30-day calendar with a milestone sticker for every week you finish
Planning pages for cutting back, and a cravings log for quitting

Who it's for

You've started to feel uneasy about how much or how often you drink
You drink at night and find it hard not to
You're curious, not in crisis

Who it's not for

If you drink in the morning, have drunk heavily for years, or get shaky or sick without alcohol, please see a doctor first. Stopping suddenly can be dangerous.

No shame. No lectures. No meetings. Just thirty evenings of honest attention.

Written by A. Rallies, author of The Drinking Journal. This course is educational and not a substitute for medical care.

Start tonight

One payment, no subscription. A new lesson opens every evening for 31 days.

Full course

$24

Course curriculum

1

Start here
- Welcome: before we start
- Your journal and calendar
2

Week 1: Learning to look
- Day 1: The most honest number you'll write all year
- Day 2: The drink you didn't decide to have
- Day 3: Tired isn't a feeling (well, sort of)
- Day 4: What the 5 O'Clock Voice actually says
- Day 5: You ordered relaxation. Did it arrive?
- Day 6: The part of the story we always skip
- Day 7: Look what you just did
3

Week 2: Finding the why
- Day 8: There are only two reasons (really)
- Day 9: Same chair, same show, same glass
- Day 10: Cheers to... what, exactly?
- Day 11: What are you holding the shield up against?
- Day 12: Let's give alcohol some credit
- Day 13: The receipt nobody hands you
- Day 14: Please read this one
4

Week 3: Seeing the patterns
- Day 15: Halfway (look at your calendar)
- Day 16: How two glasses became a bottle
- Day 17: The night it started working
- Day 18: Your drinking has a guest list
- Day 19: Catch the want in the act
- Day 20: The backup list
- Day 21: Three weeks of honest pages
5

Week 4: Getting ready to decide
- Day 22: What's been waiting on the other side
- Day 23: Draw me a picture, not a wish
- Day 24: Meet yourself, one year from now
- Day 25: Two roads, both good
- Day 26: If you cut back: the 30-hour rule
- Day 27: If you quit: cravings are waves
- Day 28: Your top three (and how you feel about them)
- Day 29: The most honest number you've ever had
- Day 30: The only question that matters
- Day 31: Decision day