The Oh Beep! Method

71 Days Sober.

During the week I post on the OYNB Facebook group, just random thoughts about how sober life is. It helps to be accountable. To hive mind problems and to get the feedback that I’m not alone – hopefully, some of the posts help others.

I thought I’d turn those daily thoughts in to blog posts – just mini posts.

Of course this is for purely selfish reasons. Christmas is coming up and I plan on staying sober. These mini posts will help give me another reason to, on top of the many I already have. You never know which plan b you need to help get through some situations – so the more the better.

This challenge started yesterday with the Murph Dogg Is A Mood post.

Back to Underpants & Socks

Today we have this gem (written on sober day 66). For context, I tend to write these thoughts at about 4am wearing just underpants and socks. Recently I introduced a dressing gown – it was getting cold.

I’ve decided to go back to underpants and socks for my morning writing attire.

It’s my version of the Wim Hof Method. The door is open for the dog, its cold. It’s waking me up. It reminds me of when I had no choice but to be cold – when I was in housing with no heating (somehow this was a thing in the first two houses I rented/owned). Which I never want to go back to on a permanent basis – it was miserable. Also, no one needs to see a fat man shiver. I’m linking that mentally to alcohol and how miserable it made me. I don’t want to experiment with the booze – so I am finding alcohol free alternatives (as it were).

Murph Dogg Is A Mood

70 days sober.

Only 4 more days at work, then a week off.

Feels like its been a long year. With everything that’s happened, even giving up alcohol hasn’t cut though the sheer exhaustion totally.

That week off is a chance to reset mentally.

For today, Murphy is summing up my energy best. Its going to be a good day, but may just take a little longer than normal to rise to it.

Cockapoo dog resting head on erm of sofa
Murph Dogg Energy Level 0

How are you all today? Still on it? Struggling? Have a rant – it really does help.


55 days sober.

Every self help guru/book seems to start with “find your big why”.

Big why’s don’t work as a start point for me. Its taken a long time for me to realise this.


It was finishing David Goggins’ book Can’t Hurt Me that made things click in to place. He finishes the book by asking WHAT IF?

That made me realise that I never solved a problem by thinking why it needed solving. If I have a problem at work and I’m struggling to fix it I never go back to the BIG WHY to help. The question is always WHAT IF I try this, or this. The why always comes after – why didn’t that work, or why did it work. It’s never a big why though.

My big why for stopping drinking has always been I don’t want to die young. If that isn’t a big enough why I don’t know what is. I don’t have time to sit around finding a better why.

But WHAT IF is much better for me, your mileage may be different.

What If In Practice

I can apply that short term and long. It can help mindfulness, keep me in the moment, or it can help me visualise the end goal.

For example in the moment – I’m offered a beer. I quickly ask myself what if I have it. It takes a second to do that internal audit of what if and remind myself of the consequences. Those off guard moments are when I’m at my most vulnerable and I never once went to the big why for help.

Big why is language I never understood when solving problems. Maybe I need to retrain my brain to be able to leverage big why’s. But that will take time, time which could be spent doing something that works for me.

Why React?

Why is a reactive word. We use the 5 why’s at work to find out why something didn’t happen, or went wrong. Or we ask why are you doing that? Or why do you want to do that? If you’re asking why, then you already know what you are going to do or you’ve already done it or doing it.

Having said all this. Applying WHAT IF is still not easy, it needs to become habit to make it a go to.

Things You Learn When Giving Up Alcohol

43 days sober.

The not drinking bit has been relatively easy. If I do crave, I find a distraction. Sudoku in the evening is a good one. I can get lost in a puzzle for anything up to two hours, mind on nothing else. Plus it helps send me to sleep.

Here’s the hard part. The part you don’t find out before you stop drinking – unless you’ve done your research. Even then, I think its different for everyone – one of those same but different scenarios. Withdrawal is hard. Depending on how heavy you were drinking. For me it was like having mild flu for nearly 3 weeks.

You have to face all the things you were numbing out with alcohol. There is no hiding. Emotions, embarrassing moments … everything. Come to terms with them, deal with them. These are the reasons I was drinking, they should not be ignored – the risk they will lead to drinking is too high.

My depression is not as deep, but the low mood is more constant. No blocking it out for a few hours with booze. That is emotionally draining.

Prepare to be tired – despite better sleep. Apparently this passes. Last week I took an afternoon off work just to rest.

Not everyone understands why you have stopped drinking. I’ve heard stories of people getting very defensive when coming in to contact with a friend who has stopped drinking. Personally I don’t care what others think about me not drinking. Their peer pressure won’t be the reason I drink again. But it does happen.

There is lots more, but I rambled on enough.

Cravings, Fear and Self-Care – Sober Diary


At one point during the week I noticed that, whilst I still crave a drink at the usual trigger hour of the work day, my cravings are short lived.  

I finally understand what they mean in meditation by recognise the thought, don’t analyse it, and move on. This is what happened during yesterdays craving. I noticed it, acknowledged it, then went about my day. I don’t even know if it was still there, it felt like it went as fast as it came.

The Fear

I’ve been alcohol free before. Two years ago, for 44 days.  

Despite all the community support and guidance, I really struggled through it. I’ve often thought the only reason was having to face life in all its warts and all glory.  Having to handle my inner demons, no longer surpressing them with alcohol. 

Maybe that is only part of it. 

I remember at the time being scared of not having alcohol in my life. Every one of those 44 days this was in my mind. It was almost like mourning – but with the knowledge that I could bring it back whenever I wanted.  And I did, big style. 

This time around, 28 days as of this blog post, I don’t feel that fear.  I don’t miss alcohol.  No mourning of it.   This time it’s been much easier to be sober because I am not scared.   I am able to appreciate the things I have gained more than the things I perceive I’ve lost.  

In reality I’ve lost nothing – I didn’t realise that last time. I’ve gained so much.


This week I heard an amazing quote from David Goggins

“You don’t care about yourself, so you don’t stay in the fight”

That was so true for so long. But now I care. Now I am fighting.  

I am so excited for the things to come.

Incoherent Connections – Message From The Universe

On the day I am writing this, I am 22 days sober. This week, more than any before it during my sobriety, I have been ground hogging like a champ. There has been a distinct lack of coherent thought and focus on achieving any goals.

The new lockdown, about to hit the UK, has hit my mood pretty hard.

The thought of working from home is the stuff of my nightmares. Hours spent on my own, looking at a screen, took me to a very dark place last time.

I was barely functioning and had daily thoughts of suicide. My drinking also hit its worst.

Hello Mark, Its The Universe Calling!

I don’t know if I believe that the universe sends us messages. But the last few weeks it seems like it has has something to tell me. It hasn’t been subtle, either.

I get the message…..human connection is vital to my wellbeing.

When I went back to work my mood lifted. It felt good to be around other people.

Getting back to a recognisable routine also helped. Having a reason to get dressed, commuting, face to face meetings. It all helped. Seeing people, not just hearing their disjointed voices on a Teams call, was a massive boost.

My Recent Reading List

Every book I’ve read recently has advised that connection is vital to living a good life.

Let’s Do This by Andy Ramage

Younger Next Year by Chris Crowley & Henry S. Lodge

Genius Foods by Max Lugavere

This Naked Mind by Annie Grace

Each one of these books has made it loud and clear, I NEED HUMAN CONNECTION!

The Problem

Thats all lovely and the universe can send me as many messages as it likes. But its ignoring one major problem.

I don’t like people. Don’t trust them. Don’t make friends easily. I am crap at maintaining the friendships I have had. The second someone lets me down its a big goodbye – ironic because I am usually the one doing the letting down.

Its all part of being an introvert.

It’s also part of being uncomfortable around people.

If I am going to get through this new lockdown sane, then it’s time to get out of my comfort zone. Time to make more connections. Time to stop being a dick head.

Before I turn my goals towards physical health and nutrition, connection must be my main focus. Its the one thing I have been terrible at all my life. The return to work demonstrated how much being around people helps my mental wellbeing. I need to remember that.

Zombie Coming Through

Day 10 – Move It!

I felt like moving this morning. So at 5am I was out with my hound, running. When I say running, I mean stumbling forward without falling over. Do I feel good for doing it? Hell no. Will I do it again. Yup. Even the dog was looking at me like “wtf”

Day 11 – The Walking Dead

Yesterday I ran, some of you may have read.

While I was running I had Sabotage, by the Beastie Boys, blasting and in my mind I looked like Rocky in one of those montage scenes.

In reality I looked like a 46 yr old, 20 stone zombie from the walking dead – just stumbling along. Not one of the good looking zombies either. I’m talking one with body parts missing, whose make-up was done by a toddler with a permanent marker.

How do I know what I looked like. My body is telling me today. Ahhhh pain.

This is not a negative. I’ll be running again tomorrow – I hope its misty and there are other people around. I want to hear the screams of horror as they see a zombie tellytubby lurching from the fog.

Sad Black And White GIF - Find & Share on GIPHY

This is a positive. It reminds me of the toll alcohol has had on my body. 18 months ago I was 5 stone lighter, working out everyday, eating good food. I let booze take over and now the only exercise I get is getting out of the car to grab a Greggs sausage roll.

I am NOT going back to that. Each lurch forward on the run is painful, but one in the right direction for my health.

Day 12 – Betrayal

Turns out I’am the literal princess and the pea.

Dialled my sleep routine in so well, any slight deviation and that pea feels like a boulder.

Usual routine – bed, book, bit of jazz playing low, then when I am ready for sleep I play rain sounds (thats a throwback to spending 18 months in a caravan in Scotland – I went native).

While I am dozing off my little cat Lilly uses me as a bed (literally beds down on my belly) – she’s tiny, but that little bit of weight is reassuring.

Lilly slept elsewhere last night. She cheated on me with a comfy new cat bad. 😢


Never knew I was such a sensitive soul. Choosing sobriety is making me feel all the feels. Thats cool, its nice to be feeling again…but DAMN LILLY WHY DID YOU LEAVE ME!!!!!!

Anyway, here’s Lilly….she got chucked off the bed by her big bro and sis. Karma.

Day 13 – Jamie Lee Curtis Ass Kicking

Its day 13 AF, its Friday. I’m not superstitious, but if I can kick alcohols arse on a Friday, on the 13th day then call me Jamie Lee Curtis. Was she even in those films? I don’t know, never watched them. I just know she kicked ass in whatever film.

Jamie Lee Curtis Make Good Choices GIF - Find & Share on GIPHY

Its been a rough week. Depression, work stress and now back pain. I’ve been ground hogging it a bit. Just getting through. Wake, work, sleep, wake, work, sleep… Its a phase, it will pass.

Happy to report alcohol hasn’t been consumed. On the challenge page they have the bit “The Importance of Quit Lit”. I didn’t realise how true this was until this week. I’ve had the usual stress at work, which brings with it the thoughts of having a drink. On the way home I’ve been listening to Catherine Grays The Unexpected Joy of Being Sober”. Amazing book. Its like a constant reminder of why i’m doing this, so by the time I get home the “need” for alcohol is gone. She’s my new hero.

What has your week been like?

WTF Just Happened!

I’ve lost track of time, 2020 seems to have done that. In winter 2018, I stopped drinking for about 40-45 days. The idea was that it would be the miracle cure to my depression. It was the only thing left I could thinks of.

Over the previous 18 months I’d lost 70 pounds in weight (I thought being fat was why I was depressed), I’d dialled in my nutrition (again, overeating was why I was depressed, surely). Neither of these things had worked.

One Year No Beer

It must be the booze then. I joined the One Year No Beer programme and it was working. I kicked booze for 40 days (I was only a weekend drinker anyway). It wasn’t about being an alcoholic, it was all about trying to break a bad habit that had been with me since I was 18 (I was 44 when I tried to kick it that time). It wasn’t only getting in the way of my mental health goals, but also my fitness goals. Hard to workout when you have a hangover – I couldn’t give it 100%.

But things got worse. I was even more depressed than before. I had a fuck it moment and started drinking again. The slide downwards was gradual. It started with eating crap. Real crap food. I put a little weight back on, but in my mind I was in control.

Then I wasn’t only drinking Friday and Saturday night, I’d also added Thursday and Sunday.

Before long Monday was the only night I wasn’t drinking. Instead of getting better by giving up the booze, I’d got worse.

Many things were happening in my head and in life.

Mr Smith – The Slayer of Dreams and Self Esteem

In the September of 2018 I was promoted. WIN? Not in my brain. Low self esteem kicked in. Even thought I’d worked hard for it, I didn’t feel like I’d deserved it. All the shit I’d been told about myself, by others, kept coming to mind.

Here’s one particular gem of a story, which pretty much made me hate our education system for life.

In our third year of comprehensive schooling we started careers classes. We were about 12-13 years old. We sat in the first class and the teacher, Mr Smith, walked in.

The school I went to was a good one, doctors and solicitors from surrounding villages used to bus their kids in to it.

Mr Smith stood at the front of the class and split the group of kids in two. It was obvious what he’d done. The kids in my group were all the kids of coal miners. The other group were the “rich kids”.

Mr Smith looked at my group and told us that the boys would be coal miners and the girls house wives or shop assistants. That was it, that was our careers advice. Written off before we’d started.

Things like this weren’t uncommon and did a lot of damage to my self esteem. All I was good for in life was manual labour, in a dead industry. It must be true, the teacher said so. So, when I had success beyond that my brain worked against it.

From Promotion To Unemployed?

In September 2019, I was told my job was at risk. There was no role for me at the site I was on. The only option was London (the reasons why that wasn’t an option for me are for a whole different blog post).

This only helped reinforce the feeling I was useless. I know it wasn’t a personal thing, but the brain isn”t always ruled by the intelligent side.

Depression deepened, drinking got worse.

Out of sheer desperation and at the suggestion of my boss, I applied for a job in the company which would be a promotion.

In a weird twist, I got it.

At this point my emotional state felt like it was on the worlds worst roller coaster.

Within a year, I’d been promoted twice and faced redundancy. My head was a shed.

2020 Kicked The World In The Balls

Then 2020 hit. I started it with a mental breakdown, at the end of January (there was about three months of physical illness leading up to it). My brain had decided it had had enough. I don’t do change at the best of times and the last year was more than it could cope with apparently.

I spent six weeks not leaving the house. The day I went back to work, I was told I’d be working somewhere else. More change.

By the lunchtime the same day, we were told the country was going in to lockdown. I’d just done six weeks of self imposed lockdown.

I’m not sure if I returned to work after 4, 5 or 6 months of official lockdown. This year has been a blur. But by the time I returned to the office (I’d been working from home) I was 70 pounds heavier and was drinking more than ever.

I’d stopped working out. Stopped eating right. I’d stopped living – like so many other people this year.

Why 40 Days Sober Triggered All This

I’m not going to use my own words for this but. Someone else recently did a much better job of it:

“The sticking point for me was between days 40 and 90. I would challenge you if you’re listening to this, just do it for 30 days. You can do that. It’s the middle bit because then, the novelties wore off, and that’s when for me the emotional wave started happening. I felt for the first time, I was living life in technicolor and it was like, whoa, I need to turn the contrast down. I don’t know how to deal with this.”

Clare Freeman on the One Year No Beer Podcast

That emotional wave, no longer numbed by alcohol or food, was crippling to me. Clare and I were in the same OYNB group. She went on to thrive and is doing amazing work. I crashed and burned.

Why Do It Again, What’s Changed?

I need to change. I am seriously worried I’ll end up losing everything if this carries on.

The difference this time is that I am already planning for the 40 day technicolour nightmare. I have a counsellor. So when shit gets rough, I have someone to help guide me.

I’m also not trying to do everything at once. I tend to overload myself, then burn out.

I’ve also prepared in other ways. I’ve been reading a lot, in particular about ways to navigate change and improve life one step at a time.

This isn’t meant as a woe is me blog. It’s more a “get your shit together, Mark” blog. Trying to make sense of the things that are happening. I could do this in private, and many people do, but I’m tired of hiding and pretending its all ok. Plus, not many people read this blog so its almost private anyway.

OYNB Challenge: Day Eleven

Challenge guided by One Year No Beer website.


I’ve used it for many things. From helping me get off to sleep to de-stressing during the workday. I’ve never used it to battle a craving though. I guess it’s worth a go, it works so well in other situations.

Not a lot to say today really. I am finding it ironic that since I stopped drinking my depression got worse for a while and now my gout has returned. These aren’t reasons to start drinking again. Its quite funny, in a warped way.

OYNB Challenge: Day Ten

Challenge guided by One Year No Beer website.


There is an “and finally” part of todays exercise, which is stop caring what others think about going alcohol free. There are a four tips before that one, but I see them as steps to that final one. In the case of not drinking, I’m already at the stage of not caring what others think and have been from day one.

One of the other five tips I will be implementing though. Which is to try to arrange social activities that don’t revolve around alcohol.

Whenever I met up with my eldest son, before lockdown, it was often at the pub. We’d have a couple of pints and a catch up. He’s now getting in to hiking, a common interest we can replace the pub meet ups with.


I won’t lie, this last week has been draining. Over the weekend I hit a real low point, a real deep and dark depression. Doing some research I now know this is part of the brains healing process. Things aren’t perfect now, but I feel like they’re slowly getting better.