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Using the 24-hour Plan to Stay Sober


In our drinking days, we often had such bad times that we swore, “Never again.” We took pledges for as long as a year, or promised someone we would not touch the stuff for three weeks, or three months. And of course, we tried going on the wagon for various periods of time.

We were absolutely sincere when we voiced these declarations through gritted teeth. With all our hearts, we wanted never to be drunk again. We were determined. We swore off drinking altogether, intending to stay off alcohol well into some indefinite future.

Yet, in spite of our intentions, the outcome was almost inevitably the same. Eventually, the memory of the vows, and of the suffering that led to them, faded. We drank again, and we wound up in more trouble. Our dry “forever” had not lasted very long.


Some of us who took such pledges had a private reservation: We told ourselves that the promise not to drink applied only to “hard stuff,” not to beer or wine. In that way we learned, if we did not already know it, that beer and wine could get us drunk, too—we just had to drink more of them to get the same effects we got on distilled spirits. We wound up as stoned on beer or wine as we had been before on the hard stuff.

Yes, others of us did give up alcohol completely and did keep our pledges exactly as promised, until the time was up…. Then we ended the drought by drinking again, and were soon right back in trouble, with an additional load of new guilt and remorse.

Although we realize that Alcohol Use Disorder (AUD)* is a permanent, irreversible condition, our experience has taught us to make no long-term promises about staying sober. We have found it more realistic—and more successful—to say, “I am not taking a drink just for today.”

Even if we drank yesterday, we can plan not to drink today. We may drink tomorrow—who knows whether we’ll even be alive then?—but for this 24 hours, we decide not to drink. No matter what the temptation or provocation, we determine to go to any extremes necessary to avoid a drink today.

Our friends and families are understandably weary of hearing us vow “This time I really mean it,” only to see us lurch home loaded. So we do not promise them, or even each other, not to drink. Each of us promises only herself or himself. It is, after all, our own health and life at stake. We, not our family or friends, have to take the necessary steps to stay well.


If the desire to drink is really strong, many of us chop the 24 hours down into smaller parts. We decide not to drink for, say, at least one hour. We can endure the temporary discomfort of not drinking for just one more hour; then one more, and so on. Many of us began our recovery in just this way. In fact, every recovery from AUD began with one sober hour.

One version of this is simply postponing the (next) drink. The next drink will be available later, but right now, we postpone taking it at least for the present day, or moment (Say, for the rest of this page?)

The 24-hour plan is very flexible. We can start it afresh at any time, wherever we are. At home, at work, in a bar or in a hospital room, at 4:00 p.m. or at 3:00 a.m., we can decide right then not to take a drink during the forthcoming 24 hours, or five minutes.

Continually renewed, this plan avoids the weakness of such methods as going on the wagon or taking a pledge. A period on the wagon and a pledge both eventually came, as planned, to an end—so we felt free to drink again. But today is always here, life is daily; today is all we have; and anybody can go one day without drinking.

First, we try living in the now just in order to stay sober—and it works. Once the idea has become a part of our thinking, we find that living life in 24-hour segments is an effective and satisfying way to handle many other matters as well.

—From Living Sober Paperback – Abridged, February 10, 2002

If you, or anyone you know, is struggling with Alcohol Use Disorder (AUD)*, please check out the Sober Courage menu at the top of this page for an extensive list of support groups and recovery related articles. You may also find some great inspiration, support and resources at the bottom of this page.

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*Problem drinking that becomes severe is given the medical diagnosis of “alcohol use disorder” or AUD. AUD is a chronic relapsing brain disease characterized by compulsive alcohol use, loss of control over alcohol intake, and a negative emotional state when not using. (Ref:



  1. Aah, yest to the “I will not drink till….. / I’ll never drink again!” Hardly ever worked and, still, after 3 years + sober I can only say: it is not very likely I will drink again, but it is an addiction and we can practically trip over booze bottles where ever we go.. so…. Dunno.

    I found, and possibly find (not going to try) that I spread my resolve thin when looking forward into time. So I ‘just’ don’t drink at this moment with the knowledge in the back of my mind that this has to be for forever – but I do not have to think about that, just as I do not think about having to vacuum my house for the rest of my life. This has simplified a lot of it, it takes out the panick and it shuts up the addict within perfectly. No bargaining. 🙂
    xx, Feeling

    Liked by 2 people

  2. I think it is so important to get involved in a support group or treatment program as it really does provide you with accountability and also support during those difficult times. From my experience, the more support you have, the better chance you have to stay sober and feel better more quickly. Everyone struggles in the beginning due to the brain rewiring the unhealthy behaviors with new healthier behaviors. Change is never easy, but often when you are feeling uncomfortable you are getting close to the good stuff!

    Liked by 1 person

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