Part of the 21‑Day Alcohol Fast Series • Previous Day • Next Day
Transcript & Journal Prompts
You’ve made it to Day 10 of your alcohol-free journey! I’m so proud of you for making it this far. Today, we’re going to talk about something that many you are likely experiencing right now – discomfort. And we’re going to explore how to move through it with both practical mindfulness techniques and spiritual guidance.
First, let me acknowledge that Day 10 is statistically one of the most challenging days in this journey. There’s actually a scientific reason for this. Your body has adjusted to the initial physical changes of removing alcohol, but your brain’s reward system is still calibrating.
As we discussed yesterday, when we regularly drink alcohol, our brain creates a tolerance, requiring more alcohol to achieve the same effects. At this point in your fast, your brain’s neurotransmitters are essentially relearning how to function without alcohol. This can create intense cravings and discomfort.
Now, you might be thinking, ‘Wait a minute – on Day 5, we talked about all these amazing benefits of being alcohol-free, but today I’m feeling worse than ever!’ This is completely normal, The path to those benefits often includes periods of discomfort.
Think about it like this: When you start exercising after a long break, your muscles are sore before they get stronger. When a butterfly emerges from its chrysalis, it has to struggle through a difficult transformation before it can fly. This principle appears throughout scripture, perhaps most powerfully in James 1:2-4: ‘Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.’
Those benefits we discussed – better sleep, mental clarity, improved relationships, deeper spiritual connection – they’re still coming. In fact, many of you have probably already experienced some of them. But right now, you’re in what I call the ‘middle space.’ It’s like crossing the Red Sea with Moses – you’ve left Egypt (your drinking life) behind, but you haven’t reached the Promised Land (your alcohol-free life) yet. The discomfort you’re feeling is part of the transformation process.
Some of the benefits, like better hydration and no hangovers, are immediate. Others, like improved sleep patterns and emotional regulation, take time as your body and brain adjust to this new normal. The spiritual benefits – feeling more connected to God, being more present in prayer, hearing His voice more clearly – these often deepen as we push through these uncomfortable moments and learn to turn to Him instead of alcohol.
Discomfort isn’t a sign that you’re doing something wrong – it’s often a sign that you’re doing something right. You’re literally rewiring your brain and restructuring your life. That’s no small task! The key is to expect and accept this discomfort as part of your healing journey, not as a reason to turn back.Before we move into our mindfulness techniques, I need to share an important warning about something many of you are likely experiencing right now – intense sugar cravings. While it might be tempting to combat your alcohol cravings with sweets – and you may have even read advice suggesting this – I want to lovingly caution you about this approach.
Here’s why: Your brain’s reward system doesn’t actually distinguish between alcohol and sugar. Both trigger the same dopamine response in your brain’s pleasure center. When you removed alcohol, your brain started actively searching for alternative ways to get that same pleasurable feeling. Sugar becomes an obvious substitute because it works on the same neural pathways.
Think of it this way – if we’re working to break free from alcohol’s hold on our lives and turn to God instead, simply switching to sugar isn’t addressing the root issue. We’re just switching one false comfort for another. As 1 Corinthians 6:12 tells us, ‘”I have the right to do anything,” you say—but not everything is beneficial.’
I learned this lesson the hard way in my own journey. Following well-meaning advice to ‘just eat the cake’ instead of drinking, I found myself thirty pounds heavier and still not addressing my core need to turn to God rather than substances for comfort. That’s why I’m sharing this with you now – not to make you feel guilty if you’ve been reaching for sweets, but to help you recognize this pattern early and make informed choices.
Instead of replacing alcohol with sugar, I encourage you to use the mindfulness techniques we’re about to discuss. These tools, combined with prayer and scripture, can help you navigate cravings – whether they’re for alcohol or sugar – in a way that truly serves your physical and spiritual well-being.”
So, without further ado, here is a reminder of the mindfulness techniques we have previously discussed to help you through the discomfort when triggers and cravings strike.
Remember the “surf the urge” technique? When the desire to drink hits, imagine that you are a surfer, watching as a wave builds. Just as the wave peaks, you jump up on your surf board and ride it safely to shore. You don’t fight the wave, you ride it out.
Another useful technique is called the STOP method. When you feel triggered and a craving hits, you literally stop what you are doing by saying your name, followed by the word “Stop.” Then take a couple of deep breaths, observe your surroundings, and then proceed mindfully.
And again, my personal favorite: “Play the movie forward.” The next time you want a drink, don’t just think about that first sip. Mentally play out the entire scenario:
- You have the first drink
- The initial relief or buzz feels good
- One drink leads to another (because it usually does)
- You end up drinking more than planned
- The fuzzy thinking sets in
- You wake up at 3 AM with anxiety
- The next morning brings shame, headache, and regret
- Your hard-earned 10 days of progress reset to zero
I recently used the “play the movie forward” technique. I was on Day 10 of the Whole 30 program, working to break free from sugar addiction. I had a particularly difficult day emotionally, and all I wanted was the comfort of my favorite dessert from the local BBQ restaurant. You know that feeling – when you’re convinced that something external will make the internal struggle feel better.
As I drove to pick up dinner, I used the “play the movie forward” technique. I visualized exactly how it would go: I’d order that dessert, probably eat the entire serving in minutes of emotional eating, and then the shame would set in. I could already feel the disappointment I’d have in myself the next morning, knowing I’d broken my commitment over a temporary craving. When I arrived at the restaurant, I ordered a sweet potato instead. Not only did I keep my Whole 30 commitment intact, but I also proved to myself that I was stronger than my cravings.
This is exactly the same mental muscle you’re building right now in your alcohol-free journey. Each craving is an opportunity to strengthen your faith and your resolve. The discomfort you’re feeling now is temporary, but the freedom you’re working toward is lasting. Think of this as a spiritual detox – not just removing alcohol from your system, but making room for more of God’s presence in your life.
Before we close today, I want you to know something important: if Day 10 feels challenging, Day 11 often brings similar struggles – but here’s the beautiful part – you’re going to be ready for it. You now have these powerful tools: Surf the Urge, Play the Movie Forward, and the STOP technique. Plus, you have something even more powerful – the understanding that this discomfort isn’t a sign of failure, but of transformation.
Tomorrow, we’ll talk about the power of morning rituals. See you then!
📝 Today’s Journal Prompts:
- When cravings hit today, what emotions preceded them?
- Which mindfulness technique(s) can you use to overcome your cravings?
- How can you reframe each craving as an invitation to connect with God?
- Write about a time when discomfort led to growth in your life.
- What would your future self, fully aligned with God’s purpose, want to tell you today?
🙏 Closing prayer:
“Dear Heavenly Father, I come to you in this moment of challenge, acknowledging that true comfort comes from You alone. Help me to see my cravings not as weakness, but as opportunities to lean into Your strength. Guide me through this discomfort, knowing that You are refining and restoring me. Give me the wisdom to choose Your path when temptation arises, and the courage to face my emotions without numbing them. In Jesus’ name, Amen.”
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