- The Perspective
- Posts
- 👁️ SOBER OCTOBER | The Perspective #63
👁️ SOBER OCTOBER | The Perspective #63
The Challenge 🐙, Gradual Breath 💨, Hold iT Workout 🚫
Coach DC
October 07, 2024 • Reading Time: ~ 8 minutes
In partnership with
Hello Viewer,
A colleague once hinted that I must be a heavy drinker to deal with the stress of the job. I smiled inward, knowing I was addicted to working, not a glass, pipe, or mini-bottles. Like everyone, I like to indulge—but in moderation. Nonetheless, I go cold turkey for months at a time to detox, reset, and exercise my discipline.
In Edition #62, we challenge ourselves and take the SOBER OCTOBER Challenge.
P.S. If this gets clipped by Gmail, click the “Read Online” link in the top right. You can also Listen Online as well 🎧.
🆕 Listen to this Week’s Mindful Practice 🆕
When did you last enter the flow state, and what activity were you engaged in?
🟩🟩🟩🟩🟩🟩 🏃 During Competition
⬜️⬜️⬜️⬜️⬜️⬜️ 🖥️ At Work
⬜️⬜️⬜️⬜️⬜️⬜️ 🎨 Creative Performance
⬜️⬜️⬜️⬜️⬜️⬜️ ⏳ Under Pressure
⬜️⬜️⬜️⬜️⬜️⬜️ ⚠️ In Danger
🟩🟩🟩🟩🟩🟩 🧘 While Meditating or Relaxing
⬜️⬜️⬜️⬜️⬜️⬜️ 🎮 While Gaming
⬜️⬜️⬜️⬜️⬜️⬜️ 🌟 Other
Today's Lookahead 👀
📊 How Long Can You Go Without Alcohol or Other Substances? |
👁️ OVE’S GUIDE TO
SOBER OCTOBER 🐙
The Challenge
Can you go without your vice for 31 days? SOBER OCTOBER is a challenge where we take a break from adult beverages and other substances that affect our bodies and minds. It's not about cutting back—it’s about stopping completely. This break helps our bodies rest and shows how strong our willpower is and how much we care about improving ourselves. If 31 days seems too hard, try for a week or even just one day.
The Rule
The core rule of SOBER OCTOBER is NO DRUGS. This includes alcohol🍺 yes 🍷wine included—caffeine ☕️ , pills 💊, cigarettes, vapes, weed 💨 , mushrooms 🍄, or any substance that alters your mental state (unless medically necessary). It's difficult, but it's the only and most rewarding rule.
The Wackiest Night To Not Drink 😂
Handling Social Situations 🎊
One of the most challenging aspects of SOBER OCTOBER is navigating social outings without alcohol. It’s easy to feel awkward when everyone else has a drink in hand, but the upside is that you’ll be sharper and more present. Plus, something is empowering about knowing you can have fun without relying on substances.
Alternatives to Alcohol
To ease the transition, consider these alternatives:
Carbonated water: Gives you something to sip at social events.
Non-alcoholic beer or mocktails 🍹: Great for those who enjoy the taste but want to stay sober.
Exercise 🏃♀️ : Channel your energy into fitness. A clear mind paired with physical activity is incredibly rewarding.
Meditation & Journaling ✍️ : Reflecting on your progress can give you the mental strength to push through tough moments.
If Halloween 🎃 parties or celebrations fall just before November 1st, you have a choice: either extend the challenge into November or start the challenge a few days early (end of September) so it finishes just before Halloween. That way, you can still enjoy Halloween festivities while honouring your commitment to sobriety.
🛑 Join the Sober October Challenge!
Ready to embrace a month of clarity and self-control? Start your journey today and share your progress in the comments section below. Let’s support each other! 💬 #SoberOctoberWins
MINDFUL PRACTICE 🧠
Gradual Breathing
10-Second Inhale/Exhales 🔄
This breathing method, often called Gradual Breathing or Resonance Breathing, involves slowly lengthening your inhales and exhales. This can help you achieve deep relaxation, reduce stress, and improve overall lung capacity.
➕ Benefits of Gradual Breathing
✅ Reduces Stress: Activating the parasympathetic nervous system to calm the mind and body.
✅ Improves Focus: Controlled breathing enhances mental clarity and concentration.
✅ Deep Relaxation: Long breath cycles promote full-body relaxation.
✅ Increased Lung Capacity: Gradually working up to longer breath cycles strengthens your lungs.
💪🏾 WEEKLY WORKOUT
HOLD iT
Isometric holds build strength and endurance, challenging you to maintain good form under tension. Focus on quality over quantity. Reset and keep going if you fail.
DURATION: 20 mins INTENSITY: High
TARGET CALORIES: 150 kcals TARGET HEART RATE: 120-150 bpm
Download a copy of this week’s workout below 👇
|
Got a question about the workout?
Email [email protected]
WRAP UP 📋
OTHER MONTHS!?
As you start this challenge, remember: every day you stay sober is a win. Celebrate your victories and enjoy the freedom that comes with clarity.
You can continue the journey into other months of sobriety, such as:
🟣 Dry November
🔵 Just-Water January
🟢 Abstinence April
🟡 Sober September
Good luck, and may this Sober October help you discover more about yourself than you ever expected.
Train With Overman App📲
Train with Overman
Get 14 Days Free Expert Coaching and Nutrition Tracking from Coach DC 💪🏾
Rate this Week's Wellness GuideI take your feedback serious |
Other Great Newsletters I Read
|
|
I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.
Reply