9KM By 9AM

08/10/2026

ONE WEEK INTO SOBER OCTOBER? IT’S TIME TO LOOK AT YOUR HABIT LOOP

If you’ve made it through the first week, you may already have noticed that wanting a drink isn’t always random.
6pm. Friday night. Watching football. Meeting friends. Stress. Celebration.

These can all become triggers.

The habit loop is simple: Cue or trigger → routine → reward.

For me: 6pm / end of work → glass of w**e → perceived relaxation.

Once I understood the trigger, I could start changing what happened next.

Chapter 3 of Walking Back to Happiness is all about The Habit Loop, and I’ve made the audiobook chapter available to listen to free for Sober October.
No sign-up. No catch. Put your headphones on, go for a walk and have a listen.

FREE CHAPTER — THE HABIT LOOP
https://www.9kmby9am.com/books/free-audio-chapters/

The complete audiobook is also available on Spotify:
https://open.spotify.com/show/0ZexsLV4yWY6hMwhCiDN1E

This is my sixth October alcohol-free and I’m a Community Champion for Alcohol Change UK.

And remember, it’s never too late to take on the Sober October challenge. You can join my Walking Back to Happiness Sober October team for Alcohol Change UK here:
https://www.soberoctober.org.uk/teams/walking-back-to-happiness

This week, don’t just notice that you want a drink. Ask yourself what triggered it.

03/10/2026

If you’re taking part in Sober October, I’ve put together some free resources to help you through the month.

Free Sober October resources:
https://www.9kmby9am.com/coaching/soberoctober/

Free audio chapters from Walking Back to Happiness:
https://www.9kmby9am.com/books/free-audio-chapters/

Join or support my Walking Back to Happiness Sober October team for Alcohol Change UK:
https://www.soberoctober.org.uk/teams/walking-back-to-happiness

Alcohol-Free Coaching:
https://www.9kmby9am.com/coaching/alcohol-free-coaching/

01/10/2026

SOBER OCTOBER STARTS TODAY: 6 THINGS TO DO ON DAY ONE

This is my sixth Sober October, having stopped drinking in December 2020. As a Community Champion for Alcohol Change UK, I’ll be sharing practical support throughout the month to help anyone taking on the 31 days.

If you’re starting today, my biggest piece of advice is simple:

Don’t try to do 31 days today. Do Day One.

Here are six things I’d do today:
• Put the 31 days somewhere you can see them. Print the calendar, stick it on the fridge and concentrate on ticking off box number one.
• Change your usual drinking routine. If 6pm normally means pouring a drink, decide now what you’ll do at 6pm instead.
• Give yourself milestones. Day 1. Day 3. One week. Two weeks. Three weeks. Then 31 days.
• Tell somebody you’re doing it. Accountability and support make a difference.
• Start a journal. Write down the wins, the difficult bits, the cravings, what helped and what you’re noticing. You’ll learn a lot about yourself over the next month.
• Stock the fridge. Get some alcohol-free alternatives you actually enjoy before your normal drinking time arrives.

And one more thing.
Picture yourself on 31 October having completed the month. How do you look? How are you sleeping? How do you feel? What has changed? How proud are you? Keep that picture somewhere in your mind.

I’ve created a new Sober October Resources page with a free 31-day calendar, practical tips, free audiobook chapters from Walking Back to Happiness, the Sober October fundraising team and details of my alcohol-free coaching.

Free resources:
www.9kmby9am.com/coaching/soberoctober/

If you’re doing Sober October, come along with me. Join my Alcohol Change UK / Walking Back to Happiness Sober October team:
https://www.soberoctober.org.uk/teams/walking-back-to-happiness

30/09/2026

WHY I CALLED IT WALKING BACK TO HAPPINESS

When I stopped drinking in December 2020, I started walking 9km every morning before 9am.

Initially, walking was simply something positive to do. But those early morning kilometres became much more than exercise.

They gave me time to think. Time to reflect. Time to work out what I wanted from my life without alcohol.

As the weeks and months passed, I became fitter and healthier, but the biggest changes weren’t just physical. I was changing my habits, my thinking and ultimately the direction of my life.

Those walks became 9KM BY 9AM.

And eventually they helped inspire the title of my book:

Walking Back to Happiness – The Secret to Alcohol-Free Living & Well-Being.

Because that’s what it felt like I was doing.

Not simply walking 9km.

I was walking back to myself.

Tomorrow, Sober October begins.

If you’re taking a break from alcohol, perhaps don’t think too far ahead. Start with tomorrow.

And maybe your own journey starts with something as simple as going for a walk.

The Walking Back to Happiness audiobook is now available on Spotify, Audible and major audiobook platforms.

And if you’d like some company this October, you can also join my Walking Back to Happiness Sober October team and raise money for

Links in bio.

SoberCurious Walking Wellbeing

25/09/2026

TAKING ON SOBER OCTOBER? LISTEN TO THIS CHAPTER FREE
Sober October starts next week. If you’re thinking about taking a month off alcohol, you might already be wondering about cravings.

I’ve made the complete Cravings & Willpower chapter from the audiobook of Walking Back to Happiness available to listen to completely FREE on my website.

LISTEN FREE — CHAPTER 13: CRAVINGS & WILLPOWER
https://www.9kmby9am.com/books/free-audio-chapters/

If you fancy joining me for 31 days alcohol-free and raising some money for Alcohol Change UK along the way, you can join the team here:
https://www.soberoctober.org.uk/teams/walking-back-to-happiness

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25/09/2026

21/09/2026

600 TURNED UP!

This is what alcohol-free can look like.

Alongside its trade launch in Holland Park, Freed From® opened the doors of the Orangery to everyone for the day.

They expected around 300 people. 600 turned up.

Families, friends, people crossing the park, live music, cocktails made to order and the chance to discover some genuinely exciting non-alcoholic drinks.

What I particularly like is the message behind it: choosing alcohol-free doesn’t have to mean missing out or compromising on the experience.

Alcohol-free drinks have moved on enormously, and Freed From® is helping people discover just how good they can be.

Find out more at freedfrom.com

Freed From® · Here For Good®

HereForGood