665 Days Alcohol-Free: Reflections on ADHD, Sobriety, and Letting Go of the Crutch

When I was diagnosed with ADHD at 37, it brought with it an avalanche of realisations, one of which was the role alcohol played in my life. As I near the two-year mark—665 days to be exact—without any alcohol, it’s time for a little reflection on what has changed, and how my ADHD diagnosis influenced my decision to give up drinking.

Why I Gave Up Alcohol

I wouldn’t say I had a "problem" with drinking, but looking back, it was more likely a coping mechanism. Sometimes it felt like a reward after a hard day, a way to manage stress or boredom, or even to make socialising easier. But, like many people with ADHD, I struggled with moderation. There were times when I’d tell myself I’d just have one or two, but stopping after a few was sometimes harder than it should have been. I decided to stop when I realised it wasn’t helping my brain, my focus, or my mood in the long run, and also because my diagnosing doctor told me it would help!

The Physical and Mental Benefits

Physically, I won’t sugarcoat it: I haven’t lost much weight (sad face) and I certainly was hoping to. But weight loss isn’t the only benefit of giving up alcohol. I feel better in ways that matter more—mentally, emotionally, physically, and financially.

• Improved Impulse Control: ADHD often comes with issues around impulse control, and alcohol wasn’t exactly helping that. Without the fuzziness that comes from drinking, I’ve noticed I have more control over my actions and decisions. I’m not chasing impulsive highs or making snap decisions that I’d later regret.
• Fewer Low Moods: I’ve also experienced fewer sad days. Alcohol is a known depressant, and while it might take the edge off in the moment, the comedown is rough, especially for someone with ADHD. I now have fewer dips into sadness, and when I do feel low, it’s easier to work through it without reaching for a drink.
• Better Focus and Clarity: After over a year of sobriety, I feel mentally clearer. My focus and my wit have sharpened, and while ADHD still makes it a challenge to stick to tasks, it’s far easier than it was before. Alcohol seemed to put a film over my ability to think straight and lifting that has been a game-changer

What Happens to the Body After a Year Without Alcohol

If you’ve given up alcohol, you might be wondering what happens to your body after such a long time. Here’s a breakdown of the changes I’ve noticed, along with some research on what typically happens:

1. Better Liver Function: Even if you don’t drink heavily, alcohol affects your liver. After more than a year without drinking, the liver starts to regenerate and heal itself, leading to better overall health. Mine is no longer dealing with alcohol toxins, which is a huge relief.
2. Improved Sleep: Alcohol can wreak havoc on sleep cycles. Without it, my sleep quality did improve massively. I wake up feeling more rested, and I don’t miss the middle-of-the-night wake-ups caused by alcohol withdrawal or dehydration. Although on a downer, the perimenopause is now taking over in disrupting my sleep, of the joys!
3. More Stable Blood Sugar: Alcohol can cause blood sugar fluctuations, leading to energy crashes. Without it, my energy levels are far more stable, even if I still have those classic ADHD highs and lows.
4. No More Dehydration Hangovers: This one’s obvious, but the absence of that sluggish, dehydrated, headachy feeling has been a blessing. Especially on the weekends, where I can actually go out into the world and do the things I love.

The Cultural Pressure to Drink: How Society Has Normalised Alcohol

In the UK, alcohol is deeply ingrained in our culture, from celebrating wins to coping with losses—there’s a drink for every occasion. Society has conditioned us to believe that alcohol is essential for fun, relaxation, and even success. There’s an unspoken expectation that you’ll join in, and not drinking can make you feel like an outsider.

For people with ADHD, who often feel "different," alcohol can seem like a quick fix for social anxiety or stress. But these cultural narratives overlook the negative impact alcohol can have on our mental and physical health.

Choosing not to drink often feels like swimming against the current, as if it’s a radical choice rather than a mindful one. While there’s a growing sober-curious movement, the idea that alcohol is necessary for a good time is still widespread.

For me, breaking free from this mindset has been empowering. I’ve learned that I can socialise, relax, and enjoy life without needing alcohol. It’s been a powerful reminder that true fulfilment comes from living authentically, not from conforming to societal norms.

ADHD and Alcohol: A Complicated Relationship

It’s no secret that ADHD and alcohol can have a complicated relationship. For many with ADHD, alcohol becomes a way to slow down the brain, close the tabs down or manage stress. But because of the impulsive tendencies that come with ADHD, what starts as a drink or two can turn into more, which then leads to more problems with focus, mood, and impulse control.

Alcohol also interacts with neurotransmitters, especially dopamine, which people with ADHD are often low on. Drinking can give that temporary boost of dopamine, making you feel better in the moment, but it’s a fleeting fix, often leading to a greater sense of depletion afterward.

For me, giving up alcohol has helped me approach my ADHD management with clearer eyes and a sharper brain. I no longer have a crutch that amplifies my impulsive tendencies or clouds my mood.

Going With the Flow

I’m likely to continue on this alcohol-free path because, frankly, I feel better without it. But I’m not holding myself to this indefinitely. Life is full of changes, and I believe in being flexible with myself. If I decide to have a drink someday, I want it to be a conscious choice, not a habit or a coping mechanism.

For now, I’m open to going with the flow—acknowledging what my body and mind need and making decisions that support my overall well-being.

Final Thoughts

The last 665 days have taught me that giving up alcohol isn’t just about what you lose—like the drinks with friends or the occasional nightcap—but about what you gain: clarity, mental stability, better control over impulses, and a stronger sense of self. For anyone with ADHD, alcohol might seem like a way to calm the storm, but in reality, it often stirs up more chaos.

If you’re considering cutting out alcohol or rethinking your relationship with it, I’d say give it a try. The rewards, especially for those of us with ADHD, can be unexpected and deeply rewarding. Here’s to the journey ahead—whether it’s with or without a drink in hand.

Let me know in the comments if you have also taken this leap into sobriety!