I get a lot of questions about how to take those first business trips after you quit drinking. Airports and hotels can feel outside of space and time, and that feeling may lead to rationalizing drinking more frequently or heavily. I remember carefully planning the first few trips, and here’s what really helped me.

1. Book the early flight.
‍Flying around your drinking hour requires extra willpower. Don’t make things harder. For my first few trips after quitting, I took flights before noon, long before the end of the day itch for a drink.

2. Downtime is danger time.
‍Business travel seems to leave either no down time or too much down time. If you’re dealing with the latter, bring a book or a podcast you’ve been looking forward to, plan a quick sightseeing walkabout and stay in text contact with an accountability/alcohol-free buddy. Schedule it, don’t wing it.

3. Call ahead about for the client dinner.
‍If you’re attending a dinner that you did NOT plan, call ahead to ask about non-alc options if you don’t see them on the menu. Most places will accommodate you. Once when I was dreading a multi-course dinner with wine pairings, I called ahead and the sommelier (wine expert) generously offered to prepare a specialty mocktail for each course. And if YOU’RE the one planning the dinner, make it a mentoring moment by choosing a place with a solid zero proof menu and mention to the other attendees that it’s a reason you chose it.

4. Fortify before an unavoidable booze fest.
‍Facing a bourbon tasting and worried about standing out for not joining in? Take 10 minutes before you go: journal, breathe, message someone in your alcohol-free circle. Post anonymously on r/stop drinking to get immediate support and accountability.

5. What to say when asked:
‍Wondering what to say if people ask why you’re not drinking? Try: “I’m more productive without it.” Simple. Responsible. Tough for co-workers, clients, or supervisors to argue with that. And if you’re the senior one in the room, consider voluntarily sharing that you’re not drinking because you feel better and are more productive without it.

6. Keep your wind-down.
‍Whether your evening routine includes tea, a bath, and/or a bedtime meditation, keep to at least an abbreviated version of it. These small habits and routines remind you of your identity and keep you grounded.

7. Reward yourself.
‍Once the work is done, treat yourself. Not only did you get through your first booze-free business trip, you want to build a practice of rewarding yourself with things other than alcohol. And with one under your belt, the next one will be easier. You already have your tools.