Hours 0–12: Remove and replace

If you’ve decided to stop drinking — or you’re reading this at 2am wondering if you should — here’s the honest version: the first 72 hours are the hardest, they are survivable, and you don’t have to figure them out alone. Below is a practical, hour-by-hour approach used by recovery coaches. Important safety note: if you drink heavily every day, stopping suddenly can be medically dangerous. Speak to a GP or call 000 if you experience shaking, confusion, or hallucinations. Redwood is a non-clinical coaching service — this guide is practical support, not medical advice.

Hours 0–12: Remove and replace

– Pour out or remove alcohol from the house tonight, not tomorrow.
– Replace the ritual: sparkling water in the same glass, at the same time.
– Tell one person. Accountability doubles follow-through.

Hours 12–36: Ride the cravings

– Cravings peak and pass in 15–20 minutes. Set a timer; do anything else until it rings.
– Eat regularly and hydrate — low blood sugar mimics and amplifies cravings.
– Expect poor sleep for a few nights. It improves.

Hours 36–72: Build the next week

– Book something for each evening this week — walks, gym, a friend. Empty evenings are where relapse lives.
– Write down your reason for stopping and photograph it. Read it when it gets loud.
– Decide your support structure: GP check-in, a support group, or a private recovery coach.

When to get more support

If you’ve tried to stop before and it hasn’t stuck, that’s not a character flaw — it usually means willpower alone isn’t the right tool. A recovery coach gives you structure, daily accountability and a plan. Redwood Recovery works one-on-one with clients across Sydney, Melbourne and the Gold Coast, in person or online. →
FAQ (marked up with FAQPage JSON-LD, validated in Rich Results Test):
Am I drinking too much? A: If you’re asking, it’s worth examining. Warning signs include drinking more than intended, hiding it, needing it to relax or sleep, and failed attempts to cut back.
Can I stop drinking without rehab? A: Many people do, with the right structure and support. Non-clinical options include coaching, support groups and GP-guided plans. Heavy daily drinkers should consult a GP before stopping suddenly.
What helps alcohol cravings at night? A: Cravings pass in 15–20 minutes. Delay, distract, hydrate, and change your environment — leave the room the craving started in.