Day 1 coach wellbeing library

This is one I most often recommend to people who want a clearer, more factual understanding of what alcohol is actually doing in the body. It explains things like sleep disruption, anxiety, cravings, and the cycle of drinking in a very straightforward way.

Personally, I found this book a real turning point in how I thought about alcohol. It helped me connect a lot of things that didn’t make sense before, particularly around stress and habits. For many people, that clarity alone can shift how they approach drinking.

It’s not your typical quit-lit, it’s more about understanding the mechanics nad the process of stopping drinking. It is widely recognised and respected as one of the key books in this space. There is also a follow-up book and an accompanying workbook if you want to explore it further.

Best for: a clear, science-based explanation of alcohol to help you understand the physical and psychological cycles behind drinking.

This is a book I recommend because it reflects the holistic approach that underpins my coaching. Janey is a qualified sober coach trainer, founder of The Sober Club, an established wellbeing author and a broadcaster with over two decades on BBC Radio 2. 

Janey takes a practical, non-judgemental approach to alcohol and focuses on sustainable change rather than labels or extremes. She looks beyond drinking alone, covering areas such as stress, sleep, nutrition, energy, and overall wellbeing.

Best for: a balanced, realistic starting point to rethink your relationship with alcohol.

This book is based on Charles Knowles’ experience as a surgeon and his own journey through drinking and recovery, alongside his wife Annie’s experience as more of a “grey area” drinker. That combination makes it particularly relatable, showing that concerns about alcohol don’t always sit at one end of a spectrum.

There’s also something important in the openness of his story. For doctors, nurses, and other healthcare professionals, acknowledging that drinking might have crept up can feel difficult, particularly within a culture where coping and carrying on is the norm. This book handles that in a way that feels honest and compassionate rather than dramatic, combining insight with a sense that change is possible without needing to label yourself or reach crisis point.

Best for: an honest, practical, psychology-based perspective on drinking and a realistic view of how habits develop. Read it on your break to start a conversation with work colleagues.

This book takes a clear, structured look at how alcohol affects the brain, behaviour, and everyday functioning. Written by a neuropsychologist, it combines accessible science with practical self-assessment, helping readers understand their own drinking patterns in context.

It covers areas such as stress, sleep, mood, and decision-making, offering a more factual perspective without judgement or strong messaging.

Best for:  an evidence-informed, straightforward overview of alcohol and its impact.

I often suggest using a simple journal when re-thinking your drinking, especially early on when thoughts can feel quite busy. Papier wellness journals work well because they’re structured without feeling overwhelming and there is a good range of beautiful cover options.

You don’t need to write much, just a few notes on sleep, stress, mood, energy, or small wins can help you notice changes over time. Writing things down can also help slow your thinking and reinforce new patterns around stress, habits, and routines. 

Gratitude can feel a bit unfamiliar at first, but it can be a way of noticing small positives in your day, helping you connect changes in your drinking with improvements in how you feel. 

There’s a discount available through Grad Beans, and a first-order offer.  www.papier.com

Best for: investing in a well-designed journal as a meaningful starting point.