AI in sober coaching - can it help you quit booze?

Recently, I've been reading a lot about AI and what it means for coaching. There are some interesting questions being posed, but not necessarily as many answers - but it made me wonder: can you quit booze with ChatGPT? More honestly, perhaps selfishly, I was wondering what potential clients would find if they reach out to AI for support when quitting over coming to a qualified, experienced coach.

Full disclosure - I am incredibly cynical about the usage of long language model (LLM) AI tools such as ChatGPT or similar. The alignment of LLM AI to appear friendly and trustworthy has basically fooled us into thinking it is that - but that's just not true. It doesn't "know" you - if you use it regularly, you are providing its algorithm with a steady stream of data that it will use to keep you happy. I heard recently that Barry O'Sullivan, a professor specialsing in AI at the University of Cork likens these models to the charasmatic, perpetually pissed guy sitting at the bar in the pub. It talks a good talk, but would you trust that guy to help you plan a gym workout, navigate a hurdle in a relationship, or - pertinantly - give you advice on quitting an addictive substance?

So where does my cynicism come from? Well, it's what I see. I see friends using it as a search engine, I see colleagues using it for a training plan for a half marathon. You can see it in correspondance from businesses, the telltail em-dashes, emoji use (🚀) and Americanisms.

Let's address the search-engine usage first. In the early hours of the morning on the 21st November 2025, I asked ChatCPT to provide me with a 30-word summary of the first Ashes test match currently happening in Perth:

"Here’s a 30-word summary of the 2025–26 Ashes – 1st Test in Perth so far:

England won the toss and elected to bat. Mitchell Starc removed Zak Crawley first ball. England now 30-1 after five overs."

The truth was that Mitch Starc removed Crawley on the 6th ball of the first over, and England were 46-3 eleven overs in. When I tell it that the information isn't correct, it offers a slightly more improved, but still incorrect, amendment and I was cheerily told to "reach out" if I changed my mind about not wanting an update every 10 minutes. I didn't, but with the series now finished, maybe an AI-hallucinated augmented reality would be preferential to the way the series actually played out.

Joking aside, biases within the data used by LLM are often dismissed, but they are real. Ask ChatGPT itself what they are and what dangers they bring, and it will provide you with a list including over-representation of certain groups, reinforcement of stereotypes and the amplification of mis-information. The drunk guy in the pub knows its limitations, but it'll tell you about them in an incredibly charming way. But despite my cynicism, people are using it. So in the same way my colleague got a comprehensive marathon training schedule from ChatGPT - what about using AI to coach you in a habit? I tried it with sober coaching to see what I was 'up against'. "Hello," I started - because you've got to be polite for when they take over - "I'm thinking about quitting alcohol. Please can you help?" The response started with a bit of AI sychophancy, telling me how courageous and admirable I am for thinking about it. It's right, of course - it is admirable and courageous to consider changing your relationship with alcohol; but remember that this isn't a person typing a sincere comment. It's an algorithmic response using a fixed data set that's programmed to use phrases to make me warm to it and believe what it says. Safety first! It tells me, third. It rightly highlights the dangers of people who drink "heavily every day" stopping suddenly and that it's "best to" seek support from doctors. As a coach, I use the UK Govenment's Alcohol Use Disorders Identification Test (AUDIT) tool to navigate the conversation around dependency with potential clients; and at even the slightest hint that withdrawing from alcohol could be dangerous, I talk to them about the dangers and signpost them to their GP. This isn't a "best to" situation, it's an essential. Oh, you can find the AUDIT tool here, if you'd like to know your score. So what about the plan itself? To be honest, I can't fault it in headline form - but it is so simplified it's almost impenetrable. "Write down your triggers ----- awareness is power". It's that easy! Thanks, ChatGPT! When I work with clients, we spend as whilte - which we usually need - looking at their drinking habits and triggers, and I can tell you it can take a lot of listening and questionning to help someone identify triggers. Even with that care and consideration, things can arise weeks into our sessions that weren't identified initially, because people are complex. Very few aware people are self-aware enough to identify triggers and obstacles in the first instance; it takes work, time and often support.

And of course, identifying triggers isn't enough. It's knowing what to do about them. It's about coming up with a plan to minimalise their impact. It's about understanding the nuances that alcohol brings; and knowing how to combat it. Algorithms don't get that.

Next came 🔄 Step 3: Replace the Habit

Find healthier alternatives when cravings hit:

✔ Go for a walk

✔ Call or text someone

✔ Breath exercises (4 deep slow breaths can help) ✔ Drink water or herbal tea

✔ Try a hobby or distraction

Superficially, that seems like a good list - but it's based on what appeals to the masses. What if it's dark and wet so you can't go for a walk? Who are you going to call or text - and what are you going to say?! Breathing exercises work for some, others hate them. Same with herbal tea... and if alcohol is your hobby, where do you even start in coming up with something else? This list may work for some, but if it's not quite right for you, what do you do instead? Again, it's all very good but very superficial.

If you boil it down, I could put together a plan for a client that says:

• don't buy alcohol

• don't drink alcohol

Follow that, and you are guaranteed, in time, to be 10 years sober. Oh if only it was that simple. If it were, there would be no need for Alcoholics Anonymous, rehab clinics or any sort of support.

With everything, even a personalised plan isn't always enough. With the marathon plan, you need motivation to make sure you follow it. Working with a trainer would give you accountability. They'd be able to notice if your gait was off, help if you noticed a twinge in a muscle or if you needed new trainers.

Working with a sobriety coach does the same; your plan is based around you and your needs. We provide accountability. We can help if doubts and wobbles start to kick in. We can spot things and revisit things that just aren't right. We can provide insight. We can ask the questions you need to be asked.

I quit alcohol without the support of a sober coach, so I know it is possible; and if you decide to start your journey with a ChatGPT plan, I wish you all the best for your success. Any change to your drinking habits is positive (as long as you don't end up drinking more...) and there is no 'right way' that suits everyone.

If you would like to look at sober coaching to guide you as your change your relationship with alcohol - then I'd love to talk to you. You can book a call with me here.