Evening Architecture — The Simple Quit Blueprint

1

What Does Your Evening Drinking Deliver?

Most people drink for 2-3 reasons in the same evening. Select ALL that apply — your evening design needs to replace each one.

2

Block 1 — Transition

This replaces the first drink. It creates a clear line between work and evening.

Activity Type

Customise your Transition:

Start time

Duration

3

Block 2 — Nourish

Feed your body — cooking, eating, enjoying the meal. This is where the drink in your hand matters most.

What will you cook / eat?

What will you hold during dinner?

💭 The vessel matters as much as the contents. Pour it into a proper glass — not a mug, not from the can. The ritual of holding and sipping satisfies the sensory loop your brain expects.

Duration

4

Block 3 — Engage

This is YOUR time. Not productive time. Enjoyment time.

Activity Type

Customise your Engage block:

Duration

5

Block 4 — Wind-Down & What to Hold

Signal to your brain that the day is done — and stock what goes in your hand.

Wind-Down activity

Duration

Bedtime target

What I'll Hold

💭 Stock these BEFORE you start. The ritual of holding and sipping from a proper glass satisfies the sensory loop your brain expects.

Transition drink — during your walk / decompression

Nourish drink — during dinner

Engage drink — during your evening activity

Wind-down drink — before bed

6

Your Weekly Plan

Plan your Engage block for each night. Variety keeps it fresh.

Evening Killer Checklist

✓

Pre-decided, not improvised

✓

Enjoyable, not punishing

✓

Alcohol removed from the house

✓

Replacement drinks stocked

✓

Alarm set for Transition block

🔔 Set Up Your Block Reminders

Get a daily notification for each of your 4 blocks — starting at your Block 1 start time. When the reminder fires you don't have to decide; you just execute the block you already designed.

💭 This replaces the old "set an alarm" trick. You get 4 reminders per evening, each with your exact planned activity and drink in the description — so the right prompt lands right when you need it.

Creates 4 daily recurring events for 30 days — one per block, with your activity and drink baked in.

✓

Evening Designed

Your evening architecture is locked in. 4 blocks, drinks sorted, weekly schedule set. Now run it tonight.

🌟 Rate Tonight

At the end of the evening, come back and score how it went. This is Step 6 of the M4 checklist — the number itself matters less than the pattern over time.

💭 Be honest, not kind. A 4 is more useful than a polite 7 — it tells you where the block failed and what to redesign tomorrow.

1 — rough10 — dialled in

What worked / what broke? (optional)

Your ID:

→

Next step: Move to Exercise 8 — Social Situation Map (Module 5). Your evenings are covered. Now prepare for the social situations where pressure hits hardest.