The 28 Day Alcohol-Free Challenge

Question 1

What is the mission of OneYearNoBeer?

Answer 1

‘To help as many people as possible change their relationship with alcohol completely.’

Question 2

How can even a small amount of alcohol been shown to break sleep patterns?

Answer 2

By not allowing you to reach deep healing sleep, so your body cannot recover sufficiently.

Question 3

What is the triple whammy of alcohol?

Answer 3

Zero interest in exercise
Craving rubbish food
Emotional anxiety

Question 4

What are 5 benefits to retaining a clear head when you are out socially?

Answer 4

1. It’s a lot safer
2. You tend to avoid those cringeworthy morning afters
3. There is a chance to really get to know the person you are with
4. There is something magnetic about being clear-headed when most people are looking and sounding worse for wear
5. You win respect for being on your challenge

Question 5

What is the Seneca quote about our relationship with time?

Answer 5

“It is not that we have a short time to live, but that we waste a lot of it”

• Seneca

Question 6

What is a good maxim for taking on challenges?

Answer 6

The obstacle is the way

Question 7

What are the 4 elements of the MEND system?

Answer 7

Mind
Nutrition
Exercise
Do

Question 8

“Alcohol is no longer something you’re giving up…

Answer 8

…but a threat to your dreams and goals.”

Question 9

What is the SAS mantra?

Answer 9

“Fail to prepare, prepare to fail.”

Question 10

Why did I choose to do a 28-day alcohol free challenge? (5)

Answer 10

1. I want to deserve the title of Executive Director at Favela Brass
2. I want to make a difference with the second half of my life
3. I want to make the most of every second of the amazing gift that is a human life
4. I want to do everything I can to keep my brain functioning and learning as well as possible for as long as possible.
5. I want to be a good example for my students, and staff

Question 11

Should you just empty your fridge of booze?

Answer 11

No, do that but also restock it with some nice AF alternatives

Question 12

‘Do you want a drink?’

Answer 12

‘No, I’m on a 28-day alcohol-free challenge. I thought it would be a real test and I have to say I am enjoying it.”

Question 13

What is the golden rule of habit change?

Answer 13

You can’t extinguish a bad habit. You can only change it

Question 14

What are the 4 elements that come together to form a habit?

Answer 14

Cue - Routine - Reward - Craving

Question 15

What are the 5 categories of habit triggers?

Answer 15

1. Location
2. Time
3. Emotional state
4. Other people
5. Preceding action

Question 16

What rewards drive your drinking habit?

5

Answer 16

1. The feeling of warm relaxation as I watch Netflix on the big screen.
2. Being less inhibited in certain situations.
3. The taste, flavor, sensation of booze.
4. The feeling of social bonding.
5. The heightened feeling of “we did this” after a hard project or day

Question 17

Every time you’re tempted by the cake, drink, cigarette or any other type of habit, take 30 seconds and walk through these 4 steps:

Answer 17

1. What’s the trigger?
2. What reward am I seeking?
3. What routine can I put in its place?
4. How can I celebrate hacking this habit?