Sober October: Your Science-Backed Reset

How this works (cue → swap → reward)

Most habits run on a loop. A cue (time, place, feeling) triggers a routine to get a reward (relief, stimulation, escape). You keep the cue but replace the routine with a short, specific swap and add a quick reward to reinforce it. Repetition lowers urges and makes the new path stick.

Key terms

• Cue: What happens right before the behavior (late night, stress, boredom, being alone, “after scrolling”).
• Swap (replacement): A 2-minute action you do instead (walk + water, 20 reps, 4-4-4-4 breathing, cold splash, quick call/text).
• Friction: Make the old routine harder (site/app limits, router bedtime, remove risky bookmarks, device-free bedroom).
• Reward: Make the swap satisfying (checkmark, streak, playlist, short video you enjoy, quick “did it” text).

First-week quickstart (use in any order)

• Pick your target: One of: Alcohol, Food (Sugar), Gambling, Hard Drugs, Nicotine (Vaping/Smoking/ZYNs), Porn, Social Media, Video Games.
• Add one piece of friction: App/site limits, remove a trigger app, router bedtime, devices charge outside bedroom.
• Install two swaps: Pre-decide 2-minute replacements for your top cues (walk + playlist, 10 push-ups + water, box breathing, cold splash).
• Write “If/Then” scripts: “If it’s 10pm and I’m alone, then I put my phone in the kitchen and start a 10-minute timer + stretch.”
• Log reps, not perfection: Track cue → swap → reward once per day. Wins count even when urges were strong.
• Evening reset: Tidy your space, enable Do Not Disturb, grayscale after 9pm, lay out tomorrow’s first task.
• One tiny improvement: Each night, add a single upgrade (e.g., move a risky app off your home screen).

Week-by-week plan (31 days)

Week 1 — Audit & Friction

• List your top three cues. Remove one frictionless path for each (bookmark, app, device in bed).
• Set router bedtime or app limits during your high-risk windows.
• Decide your swaps and put reminders where cues happen.

Week 2 — Swaps & Routines

• Run your swaps daily—even if urges feel low. Reps build the pathway.
• Anchor a morning and evening mini-routine (2–5 minutes each).
• Use short rewards that feel good but don’t trigger you.

Week 3 — Skills & Identity

• Practice urge-surfing for 2–3 minutes when spikes hit.
• Track swaps executed (not just “no use”). That builds identity.
• Tell one trusted person your plan for accountability.

Week 4 — Stress-tests & Maintenance

• Rehearse a high-risk scenario (late night, social event) with your If/Then and swap ready.
• Patch the biggest failure point with new friction.
• Plan your “November maintenance” (keep 1–2 rules, log swaps 3×/week).

Examples by target

Alcohol

• Cue: Evenings after work, social events.
• Swap: Zero-alcohol drink you actually like + 10-minute walk or call.
• Friction: No alcohol at home; pre-decide your drink before events.
• Reward: Playlist + streak checkmark.

Food (Sugar)

• Cue: Late-night snacking, stress at desk, afternoon slump.
• Swap: Water + protein snack or fruit; 5-minute walk; brush teeth after dinner.
• Friction: Keep trigger snacks out of sight/home; portion into single-serves.
• Reward: Tick off “night win” and queue a short show or song.

Gambling

• Cue: Boredom, big sports days, payday.
• Swap: 10-minute focus timer + light workout; call a friend before any bet.
• Friction: Block gambling domains; remove betting apps; bank transfer delay.
• Reward: Checkmark + 5 minutes of a favorite video after the timer.

Hard Drugs (cocaine, fentanyl, etc.)

• Important: If you’re using opioids or stimulants, seek licensed medical and therapeutic support. Evolv is a companion for habits and accountability, not a replacement for care.
• Cue: Parties, certain contacts, paydays, stress spikes.
• Swap: Immediate call/text to a support person; 10-minute walk; grounding breaths.
• Friction: Remove contacts/locations that trigger use; decline events; block access points.
• Reward: Contact logged + streak + supportive reply from your person/community.

Nicotine (Vaping, Smoking, ZYNs, etc.)

• Cue: After meals, driving, breaks.
• Swap: Walk + gum + water; or 2-minute wall-sit + 10 breaths.
• Friction: Keep nicotine out of car/desk; place pouches/devices out of reach.
• Reward: Text “did it” to a buddy; mark a streak.

Porn

• Cue: Late-night alone, stress after scrolling.
• Swap: 20 reps + cold splash + 2-minute breathwork.
• Friction: Site blocker, router bedtime, device-free bedroom.
• Reward: “Night win” streak.

Social Media

• Cue: Boredom, delay before tasks, late night.
• Swap: 10-minute focus timer + stretch; 5-minute tidy + water.
• Friction: Remove apps from home screen; set time limits; grayscale after 9pm.
• Reward: Short video or song after the timer completes.

Video Games

• Cue: After work/school, late night, social pressure to queue up.
• Swap: 10-minute movement + shower; read 5 pages; call a friend.
• Friction: Uninstall weekday; lock launcher; move console out of bedroom.
• Reward: Playlist while logging your streak.

Common pitfalls (and fixes)

• All-or-nothing thinking: Replace with “data, not drama.” Adjust the plan and take the next rep.
• Only using willpower: Add friction and pre-commit your swaps.
• Vague rewards: Choose a quick, specific payoff you look forward to.
• No evening setup: Do a 3-minute reset before bed so tomorrow starts easier.

Track • Reflect • Evolve

• Metric: Count swaps executed (not just “days without”).
• Review: Which cue hit hardest? Which swap worked fastest?
• Iterate: Add one tiny improvement each week.

FAQs

Do I have to quit everything for Sober October?

No. Pick one primary target. If you take on more, rank them and focus on the highest-risk cue first.

What if I slip?

Treat it as information. Note the cue, add one piece of friction at that failure point, refine your swap, and resume.

How long until urges drop?

Many people notice easier days within 2–4 weeks when exposure goes down and swaps go up.

Is Evolv medical care?

No. Evolv helps with habits, accountability, and community. For hard-drug use or health concerns, seek licensed professional support.