Will I be bored if I become alcohol free?

A really common concern that I’ve seen in my clients who are thinking about changing their drinking habits is that they will be bored without alcohol. It’s a reasonable question. Usually, when people are thinking about changing their drinking habits, alcohol has become a big part of their lives. Wondering how they will do without it is fair enough.

There are really two phases to consider in relation to this question: the initial phase of becoming alcohol free, which might last for a few weeks or months and the second phase, which is the rest of your life.

The truth is that during the first phase, you might feel some boredom. I believe everyone is surprised to discover how much extra time they have once they stop drinking. You might think that you only spend a couple of hours a day drinking, or perhaps even less, so what’s the big deal? My experience was that when I used to drink, there was also a lot of wasted time spent recovering. On bad days, this involved staring into a pit of existential dread with a soul-shattering hangover, but even on relatively good days, I found mornings where I felt below par and didn’t really want to do much. And then there was lunchtime drinking at the weekend. It’s very difficult to motivate yourself to do any challenging activity in the afternoon, even after a modest amount of lunchtime alcohol. At least that was my experience.

So, in truth, at first, this time can weigh on you a bit because you haven’t learned how to fill it productively. Now, of course, you will probably be feeling the benefits of going alcohol free during this phase too, which counterbalance these moments of ennui—better sleep, having more energy, not hating yourself, and so on, so it’s not all bad, but boredom is an issue that does lead some people back to the bottle.

What I advise my clients to do is to take this opportunity to indulge in lots of self-care. This might be leisurely walks, exercise classes, yoga, long baths, reading a good book or anything else that there usually isn’t time for.

However, this new time is really a wonderful opportunity to develop hobbies – perhaps spending time on ones you already have, or developing new pastimes.

Taking up hobbies such as gardening, painting, sports, volunteering, or playing music—offers a range of well-documented benefits for mental, physical, and social well-being. Research across large-scale studies involving tens of thousands of participants from multiple countries consistently shows that people with hobbies report higher levels of health, happiness, and life satisfaction, along with fewer symptoms of depression, compared to those without.

Hobbies can also promote relaxation, reduce stress hormones like cortisol, and foster a sense of purpose and accomplishment, which contribute to overall resilience and positive emotions.

Physically, engaging in hobbies is linked to lower blood pressure, reduced body mass index (BMI), and a decreased risk of chronic conditions like cardiovascular disease, frailty, and even mortality, with one multinational analysis estimating a 29% lower all-cause mortality risk for hobby participants. That is absolutely huge – think of it as a double whammy, you have stopped shortening your life by consuming poison and are extending it by taking up hobbies!

Cognitively, hobbies support brain health by enhancing memory, orientation, and problem-solving skills, potentially lowering the risk of dementia and age-related decline.

Socially, they can combat loneliness by building connections and improving relationships. This is especially important for those of us who used to make relationships through drinking, and these relationships are, at least in my experience, more durable and mutually beneficial.

These effects appear universal across cultures and age groups, though they're particularly pronounced in older adults.

Hobbies that target specific aspects of personal development provide tailored benefits, often amplifying overall well-being through targeted mechanisms. For creativity-focused hobbies like painting, writing, music, or crafts, evidence indicates they enhance psychological health by reducing anxiety, depression, and stress while boosting self-esteem, positive emotions, and a sense of flourishing; one study found that just days with creative activities led to sustained mood improvements.

They also support cognitive health by strengthening brain networks for attention, coordination, and problem-solving, effectively making the brain appear "younger" on scans, with even short-term engagement showing gains.

Physical fitness-oriented hobbies, such as hiking, sports, or dancing, improve heart health, lower blood pressure and heart rate, enhance motor skills, and reduce the risk of physical decline, while also indirectly benefiting mental health through stress reduction and better sleep.

Hobbies emphasising social or intellectual aspects, like book clubs, volunteering, or strategy games, foster social skills, reduce isolation, and sharpen cognitive functions such as memory and numeracy, with group activities adding layers of emotional support and reduced anxiety.

The type of hobby matters less than consistent engagement, but aligning it with personal interests maximises these gains.

There is evidence supporting the benefits of a blend of activities, where combining hobbies that develop different aspects (e.g., creative, physical, social, and intellectual) amplifies overall advantages. A Japanese study of over 50,000 older adults found that dementia risk decreases as the number of hobbies increases, suggesting cumulative protective effects from diversity.

Another large review identified over 600 ways leisure activities impact health, noting that mixing types—such as pairing mentally stimulating pursuits with physical ones, or solo hobbies with group ones—leads to broader psychological, biological, social, and behavioural benefits, including enhanced resilience, self-development, and community ties.

Variety can strengthen diverse brain networks, reducing biological ageing markers, and studies show that engaging in multiple enjoyable activities correlates with better psychological and physiological functioning, including lower stress and improved well-being.

This approach also spills over into work life, boosting creativity, engagement, and a sense of meaning, particularly for older individuals.

While more research is needed on exact mechanisms, the consensus is that a balanced mix provides more comprehensive support for healthy ageing and mental health than single-focus hobbies alone.

I have found that developing a blend of hobbies has meant that I am always challenged and never bored.

I teach Zumba, which gives me physical exercise, challenges me to learn and remember choreography, helps me make social connections and gives me a sense of doing something that others value. It’s also great fun.

I also make dance music. I have always loved club music, but it always felt too daunting to learn how to make it. After I became alcohol-free, I used a lot of the new time I had to knuckle down and learn the techniques you need to make electronic music. I’ve now had about 20 tracks released by various labels, and my last tune hit 12 in the worldwide Beatport Organic House Hype Chart. Now, I won’t pretend it’s easy. There are times when I really struggle to make anything that I think is good, but that challenge is good for me, I think, and the feeling when a track comes together and sounds great is amazing.

In the last couple of years, I have also taken up chess. My dad taught me as a kid, but I didn’t play at all as an adult. Now I play online every day. Now, I won’t lie to you. I suck really badly at it, and sometimes I want to scream at my stupid blunders, but I am sure it is good for me cognitively, and it’s probably also character-building (by bringing my ego crashing down several times a day!)

I also do yoga and do weight training at the gym, so I think I have a good blend of physical, mental and creative pastimes that keep me active and challenged.

We have just a short time on this planet—isn’t it better to spend it doing things that bring us joy, develop us as people and keep us well than finding quick and transitory pleasures from alcohol?