HIGH FIVE TO HALF A DECADE ALCOHOL-FREE
WHAT I GOT BACK, WHAT CHANGED, WHAT I LET GO OF
On 8 December 2025, I reach five years alcohol-free. I thought I knew what would change: fewer hangovers, better sleep, a little more energy. I didn’t expect the scale of it. The gains have touched every part of my life — health, mindset, time, money, identity.
If you’re sober curious or simply wondering what a behaviour change can unlock, these numbers tell their own story.
THE BIG WINS — FIVE YEARS IN REAL TERMS…
Money: Alcohol cost me far more than pints. There were the taxis after missed trains, the “drunk purchases”, the hangover food. Over five years, that adds up to £50,000–£60,000 saved.
Hangovers: 1,826 days without one. That’s 261 weekends returned. Whole Saturdays and Sundays, clear-headed and productive.
Pure alcohol avoided: Based on my final year of drinking, I would have consumed 260 litres (458 pints) of pure alcohol. When you learn that a few mouthfuls of pure ethanol can blind and half a pint can kill, the number lands differently.
Heart: My average resting heart rate has dropped by 10 bpm. That’s 26.3 million fewer heartbeats, equal to roughly 304 “heart-days”. A healthier cardiovascular system, one day at a time.
Sleep: Alcohol steals deep sleep. Removing it gave me 3,652 hours of extra quality sleep — about 152 days. I now sleep 6.5–7 hours every night.
Movement: Since going alcohol-free, I’ve walked the equivalent of 285 marathons before breakfast. The first two years were 9 km every day; the next three at least 5 km. A total of 12,045 km — before 9am.
Anxiety: By my own estimate, I’ve reduced anxious thinking by 75%. That’s 1,370 hours — almost two full months — of worry I simply didn’t have to live through.
Time: Between reduced anxiety and no weekend “recovery”, I’ve gained 3,458 hours back. That’s over 432 eight-hour days of usable, focused life.
Weight: I’m four stone lighter. Imagine dropping a 20+kg backpack and walking away.
WHAT’S CHANGED — THE IDENTITY SHIFT
Five years in, the biggest transformation is internal. Alcohol-free me is calmer, clearer, and more purposeful. I no longer live behind old beliefs like “This is just who I am.” I know my values, I honour them, and I make decisions without that invisible hand of alcohol nudging me.
Here are three shifts that stand out:
- A cleaner mind
No clouded mornings. No low-level dread. I’m present, and that presence drives better work, better relationships, and better choices. - Self-respect
With energy comes self-respect. My skin, weight, mood, fitness and focus all improved because I wasn’t fighting through fatigue anymore. - Responding, not reacting
Being present gives you a “window of reaction”. You pause. You choose. You stay in control of your behaviour instead of letting habits or triggers run the show.
A 48-HOUR ACTION FOR YOU
You don’t need five years. Start with 48 hours alcohol-free. Notice your sleep, mood, and energy. Note what’s easier. Your body will tell you everything you need to know.
WORK WITH NIGEL
Coaching, NLP & Hypnotherapy to change habits and reduce anxiety — in person (Charing, Kent) or online. Reply to this email or visit 9kmby9am.com.
Book: Walking Back to Happiness — The Secret to Alcohol-Free Living & Well-Being. Practical tools to change your story.
Try First Class Coach — Nigel’s AI coach — to keep you accountable between sessions.
LINKS
Website: https://www.9kmby9am.com
Email: nigel@9kmby9am.com
LinkedIn: https://www.linkedin.com/in/purpletangerine
Instagram: https://www.instagram.com/9kmby9am
Radio: https://www.9kmby9am.com/about-nigel/radio-ashford-the-feel-good-hour/
Newsletter – https://www.9kmby9am.com/latest-news/newsletter/
Sober Coaching – https://www.9kmby9am.com/coaching/getsobercurious
TRY MY AI LIFE COACH
BOOK
Author Page – https://www.amazon.co.uk/Nigel-Jones/e/B0B7RP6LH6/
Paperback https://amzn.eu/d/573olDm
Hardcover https://www.amazon.co.uk/dp/191514731X/
Kindle / eBook https://www.amazon.co.uk/dp/B0B7QVJP2M/
#9kmby9am #NigelJones #ChristmasDrinks #DryDecember #AlcoholFree #SoberCurious #Wellbeing #HabitChange #Anxiety #Sleep #Mindset #Hypnotherapy #NLP #AlcoholChangeUK
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