The Challenge Starting at
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The Challenge Starting at
08/06/25
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Your Journey's Companion
FAQs & General Tips
Frequently asked questions
Yes,
While the official challenge runs from August 6 to October 30, you can start anytime during that time frame. The goal is to commit to your86 days of change—even if that means finishing after the collective window.
Start with 27 or 54 days.
The important thing is taking the first step. Consistency beats perfection.
For alcohol or drug use, we recommend restarting to honor the full reset.
For other rules, acknowledge the slip, learn from it, and move on. This is about progress, not punishment.
No,
But there are three non-negotiables:
- No alcohol
- No drugs
- Move your body (exercise)
Those are the core of the reset. Beyond that, we encourage you to pick at least 5 out of the 9 daily habits to stick with. The more you commit, the deeper the change—but this challenge is meant to meet you where you are.
You don’t have to fix it alone.
Use the 86 resource guide—we’ve curated trusted partners that support mental health, recovery, immigration, and more. Just help them take the next step.
Absolutely,
No posts required. The challenge is about you. Share only what feels right.
Don’t stay silent.
Whether it’s burnout, anxiety, or deeper issues, reach out. Our resource list includes organizations ready to help. You deserve support.
Yes,
And we encourage it. Some restaurants are doing weekly check-ins, offering journal time before shifts, or joining run clubs together. Make it fit your culture. Collective change starts with one kitchen.
Yes,
Check the 86 Challenge site and follow @humansofthekitchen for updates, community check-ins, and run club meetups in different cities.
Absolutely,
The 86 Challenge is for everyone in the industry—not just chefs. Whether you’re a server, bartender, dishwasher, host, or manager—this is for you too.
Clarity. Control. Self-respect.
We’ve all given everything to this industry—this is a way to give something back to ourselves
Rules for the Challenge
Rule 1: 86 Alcohol
“Not Every Dish Needs That Extra Garnish”
Food for Thought:
Experience life without the automatic reliance on alcohol. Think of it as removing an extra unnecessary garnish that’s been masking the best flavor of a dish. This pause helps you reconnect with your senses and rediscover clarity in social settings. We don’t expect you to stop it forever but to give it a break. For your body and to understand how you socially interact and what you really enjoy! A friendship or an activity that you only enjoy if you get fucked up is really something you enjoy?
Tips
1
Hold a Drink
Having an NA beer or a sparkling water with lime in hand helps you blend in and avoid the awkward “why aren’t you drinking?” questions.
2
Keep It Chill
You don’t owe anyone a deep explanation. A simple “Just taking a break” is enough. Say it with confidence and move on.
3
Find One Solid Ally
Whether it’s a coworker or a friend, having just one person who respects your choice can shift the whole vibe. Stick with them when pressure builds.
4
Isolation Isn’t It
Don’t just avoid the bar—reimagine the plan. Hit a kava bar, try a spot with a strong NA menu, go on a night hike or picnic. Connection doesn’t need a buzz.
FAQs
A: Stand by your choice.
Being true to yourself is more rebellious than following outdated norms.
A: Yes,
Beer, wine, cocktails—all are off limits as beverages. (Non-alcoholic versions are acceptable as long as they don’t trigger old habits.)
A: Yes,
If it’s cooked off in sauces or reductions. The challenge targets drinking, not trace amounts in recipes.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Your Break
- Ben’s Friends – Support meetings for hospitality workers
- The Phoenix App – Free sober community through fitness
- Loosid / Tempest – Digital sober spaces & events
- Notion 86 Template – Track cravings, triggers, energy, and wins
- Sober Social Spots – Check out kava bars, elixir lounges & NA events
Rule 2: 86 Drugs
“Leave the chemicals for cleaning, not your body.”
Food for Thought:
As chefs, we know every ingredient matters. We are advocates of organic produce and support communities in need. Yet when it comes to drugs, we often ignore that they’re usually lab-made, unclean, and exploitative. We’re not here to shame you, but to ask: Are drugs, legal or not, holding you back from being your best or aligning with your true values? They might help you survive a tough shift, but they won’t elevate you.
Tips
1
Replace the Boost, Not Just the Substance
If you’re using to stay sharp or get through a shift, try new rituals: strong espresso, cold showers, power playlists.
2
Unpack the Trigger
Ask yourself, “What am I avoiding?” Stress, shame, boredom—understanding the why gives you back control.
3
Sleep Like It Matters
Lack of rest fuels the cycle. A consistent night routine (stretching, magnesium, no screens) can lower the need for artificial highs/lows.
4
Move When the Craving Hits
Cravings live in the body. Walk. Shake. Drop and do push-ups. Break the loop with motion.
FAQs
A: Continue as prescribed by your doctor.
This challenge targets recreational use, not necessary treatments.
A: Only controlled CBD, non-altering doses are acceptable.
Anything that significantly changes your state is outside the challenge.
A: Only if the dose is so minimal it doesn’t cause perceptual shifts.
The goal is to avoid escapism.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Your Break
- Ben’s Friends – Support meetings for hospitality workers
- NA (Narcotics Anonymous) – Find local in-person or virtual meetings at na.org.
- Other Recovery Groups in Your City – Many have drop-in sessions or sober meetups
- Reframe App – Helps shift your mindset and build better habits.
- The Small Book of Big Recovery – A Substack with honest, practical recovery insights.
- Notion 86 Template – Track cravings, triggers, energy, and wins
- Sleep Cycle App – Build a healthier sleep rhythm to reduce dependence.
- Podcast: Recovery Elevator – Real stories from people rebuilding life without substances.
- Nervous System Tools – Breathwork, EFT tapping, cold compresses—small resets for big urges
Rule 3: Digital Detox
“You Are What You Consume—And That Includes Content.”
Food for Thought:
Your consumption isn’t just about food—it’s about everything that goes into your mind, body, and soul. From what you watch, listen to, read, and the people you surround yourself with.
We live in a constant flood of curated images, sensational news, and staged realities that trigger anxiety and dopamine-driven cravings. This becomes the worst drug of all because of how accessible it is, distorting our perception of reality.
To reclaim control of your well-being, set clear boundaries and become intentional with what you consume. Make sure the media, conversations, and narratives you take in nourish your growth and mental clarity, instead of hindering your ability to see the world and yourself clearly.
Tips
1
Phone-Free Mornings & Nights Substance
Avoid screens the first 30 minutes after waking and the last 30 minutes before bed. Let your brain start and end the day without digital noise.
2
Designate a Weekly Digital Detox
Pick one day a week to put your phone in airplane mode for half a day. Reconnect with the world around you.
3
Block the Black Hole
Install adult content blockers or website limiters like Freedom, Opal, or Stay Focused to stop mindless scrolling or late-night spirals.
4
Own Your Attention
Use screen-time tracking tools and check in with yourself. Are you consuming—or being consumed?
FAQs
A: Use built-in features like Screen Time (iOS) or Digital Wellbeing (Android) to monitor and limit usage.
A: Set specific times for essential use and avoid mindless scrolling during downtime.
A: Curate your feed, unfollow accounts that trigger stress, and seek out content that aligns with your values.
A: Yes,
It is. When overconsumed, adult content can distort your perception and affect your mental clarity. During this challenge, it’s best to avoid it. Set up content filters on your phone and curate your online experience to focus on what truly supports your well-being.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Your Digital Detox
- Screen Time (iOS) / Digital Wellbeing (Android) – Track and limit phone usage.
- Freedom / Opal / Stay Focused – Block distracting apps and websites.
- Insight Timer / Calm – Meditation apps to replace scrolling with stillness.
- SAA (Sex Addicts Anonymous) – Support for those struggling with compulsive adult content use.
- SLA (Sex and Love Addicts Anonymous) – Tools for digital/codependency patterns tied to emotional escape.
- Notion 86 Template – Log screen habits, emotional triggers, and digital-free wins.
Rule 4: 35-Minute Daily Workout
“Corner! Move your ass.”
Food for Thought:
Imagine creating a beautiful dish only to serve it on a mismatched plate in a chaotic setting—the impact is lost. Similarly, even with talent and drive, if you neglect your body and let stress, pain, and stiffness take over, your potential suffers. Without a healthy balance between body and mind, everything else falls short.
Tips
1
Schedule It Like a ShiftSubstance
Put it on the calendar like service prep. Non-negotiable. Don’t wait for “motivation.”
2
Dress the Part
Lay out your workout clothes the night before. Keep your sneakers or yoga mat where you’ll trip over them. Visual reminders beat willpower.
3
Leave Yourself Notes
Sticky notes on the mirror, the fridge, or your locker. “Get the fuck out and exercise.” “Move > Mood.” Make your environment talk to you.
4
Stack It with a Ritual
Right after coffee? Post-shift release? Pair movement with something you already do daily. Build a habit, not a chore.
FAQs
A: Break it up into shorter sessions.
Three 10-minute bursts still count.
A: Choose what feels sustainable.
Strength training, yoga, running, dancing, or even a brisk walk.
A: Absolutely.
Variety prevents burnout and keeps you engaged.
A: Track your progress with photos, a workout log, or apps that monitor fitness metrics.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Your Movement
- Nike Training Club – Free workouts of all styles and levels.
- FitOn / 7M Workout App – Quick, effective routines with no equipment.
- Strava – Track runs, walks, and bike rides + join the 86 Run Club.
- Notion 86 Template – Log your daily movement and progress.
- YouTube Channels – Try Yoga with Adriene, MadFit, or The Fitness Marshall.
- A Solid Mat & Comfortable Shoes – Make movement easy to start, hard to avoid
- 86 Run Clubs (IRL + Virtual) – Join free monthly runs for the industry in cities or online. Follow @the86runclub to stay connected.
Rule 5: Daily Journaling
“A blank page is like an empty plate.”
Food for Thought:
Imagine crafting a signature dish without writing down the recipe—you’d be guessing every ingredient and cost. Journaling is your personal ledger, capturing every thought, idea, and emotion so you know exactly what you’re investing in. Each entry acts as a line item in your life’s recipe, revealing what works and what needs tweaking. Even if it’s messy, it’s essential for progress.
Tips
1
Just Write—Even If It Makes No Sense
Write the same word over and over. Ask a question to god or the universe. List something you’re grateful for. Let the noise pour out—it will start to make space.
2
Keep Your Mise Journal in Sight
Place it by your bed, on your kitchen station, or next to your toothbrush. If it’s visible, it becomes part of your daily flow.
3
Add Texture to the Page
Draw, curse, scribble, make lists, paste in receipts—this is your space. There are no rules for self-expression.
4
Let the Page Do the Heavy Lifting
You don’t need to feel clear to begin. Start messy. Your thoughts will start sorting themselves once they hit the page.
FAQs
A: Begin with simple entries: jot down your day, what you felt, or what you noticed. The point is to begin—not be perfect.
A: Whatever you’ll stick with. Physical journals like the Mise Journal offer a tactile reset. But apps work too.
A: No guilt—just return. Even once a week is better than never. Your mind deserves check-ins.
A: Flip through past entries monthly. Patterns emerge. You’ll see what you’ve carried—and what you’ve released.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Your Journaling Practice
- The Mise Journal – Designed for industry minds inside the 86 Challenge
- Notion 86 Template – Daily entries, gratitude check-ins, and emotional prompts
- Prompt Decks or Cards – Keep one nearby for days you feel stuck
- Journey or Daylio Apps – Simple digital options if pen and paper aren’t your thing
- Instagram: @the86challenge – Weekly prompts to keep you inspired and consistent
Rule 6: 15-Minute Meditation
“Simmer Down.”
Food for Thought:
In a world full of constant distraction, sitting quietly to be still is a powerful and rebellious act. Meditation isn’t about doing nothing—it’s about giving yourself permission to rest beyond endless consumption.
Like letting meat rest or dough rise, pausing allows hidden depth and flavor to develop. Dedicate 15 minutes, morning and night, to simply breathe and be present. With time and consistency, these moments of quiet will sharpen your focus and help you reconnect with your true self.
Tips
1
Set the Scene
Sit somewhere you won’t be interrupted—yes, even the walk-in counts. Light a candle, close your eyes, or just lean against the wall.
2
Use Sound or Silence
Some days you’ll want guided audio. Others, just your breath. Find what works, and don’t force it.
3
Anchor Yourself
Use your breath, a mantra, or the sound of your surroundings as an anchor. When your mind drifts, return to it.
4
Build the Ritual
Tie it to another daily act—before coffee, after your shower, post-shift. Let it become part of your mise en place.
FAQs
A: Start with guided sessions using apps like Headspace or Calm.
Focus on your breathing to build the habit.
A: Even 5–10 minutes of quiet focus is beneficial.
Consistency matters more than duration.
A: Yes,
As long as you maintain focus and don’t drift off to sleep.
A: Acknowledge them without judgment and gently return your focus to your breath or mantra.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Your Practice
- Insight Timer – Free meditations, from 1 to 60 minutes.
- Calm / Headspace – Guided meditation apps with beginner-friendly series.
- Plum Village App – Based on the teachings of Thich Nhat Hanh, with gentle, mindful meditations.
- The Way Out Is the Way In – Podcast by monastics from Plum Village (peaceful, deep, practical).
- Notion 86 Template – Track your meditations and mental shifts.
- Solfeggio Frequencies / Lo-fi Playlists – Grounding background sound to stay focused.
- @the86challenge– Meditation prompts, breathwork clips, and reminders via IG & broadcast channel
Rule 7: 20-Minute Mindful Eating
“Feed your soul to feel the whole.”
Food for Thought:
Even as chefs, we serve others with care but often neglect our own meals. Instead of rushing, take 20 minutes daily to sit down, plate your food thoughtfully, and enjoy it mindfully. It’s not about creating elaborate dishes—it’s about treating your own nourishment with the same care you give to every ingredient you serve.
Tips
1
Plate It Like You Mean It
Even if it’s leftovers, take a moment to plate it with intention. Make it look like you matter.
2
Eat With All Five Senses
Notice the texture, the smell, the temperature, the colors. Slow down enough to actually experience your food.
3
Breathe Between Bites
Put the fork down. Chew slowly. Let each bite settle. This isn’t a race—it’s a reset.
4
Organize a Weekly Family Meal
Pick a day, choose a theme (country, ingredient, or style), and gather your team to cook and eat with presence. Make it fun, make it sacred. Everyone deserves to be nourished.
FAQs
A: Start with shorter meals—10 minutes is fine.
Gradually extend the time as you build the habit
A: No.
Even simple meals become special when enjoyed without rush. It’s about the experience, not complexity.
A: Keep your phone away and set a timer for 20 minutes.
Create a calm dining space that invites focus.
A: Both work.
Whether alone or with family/team, the goal is to be present and savor the meal.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Mindful Eating
- Notion 86 Template – Log meals, energy levels, and mood shifts post-meal.
- Insight Timer / Mindful Eating Tracks – Short guided meditations to ground your meals.
- Set a Timer – Literally. A simple 20-minute timer can slow you down.
- @the86challenge – Meal rituals, chef reflections & tips on eating with presence.
- The Mise Journal – Reflect after meals: how did it taste? How did it feel?.
- Family Meal Planning Table – A simple template to rotate who cooks, assign weekly themes, ingredients, and meal styles—keep it collaborative, joyful, and intentional.
Rule 8: Learn Something New Weekly
“Stay curious or stay stuck.”
Food for Thought:
A great dish isn’t born in isolation—it’s the result of many influences, borrowed techniques, shared ideas, and lessons from outside the kitchen. So why treat your life any different?
Each week, challenge yourself to learn something new—not just a recipe or a knife trick, but something that expands your perspective. Maybe it’s how to budget better, take better photos of your food, understand branding, or simply become a better communicator.
This is about leveling up for you—not just as a cook, but as a human. What skills are you missing to open your own place? To sell your sauce at the grocery store? To pitch your story on stage? Step outside the kitchen bubble. Growth doesn’t happen where it’s comfortable—it happens where it’s new.
Tips
1
Pick One Focus Each Week
Don’t overdo it. Choose one skill, subject, or curiosity to explore for 15–30 minutes.
2
Learn With Purpose
Ask: What do I wish I understood better? Finances? Leadership? Digital menus? Pick what will move your life forward.
3
Mix Culinary and Non-Culinary
One week it’s fermentation. The next week it’s how to make an invoice. Your career needs both.
4
Share What You Learn
Teach it to someone else. Post it. Bring it to family meal. Knowledge shared becomes knowledge owned.
FAQs
A: Anything that challenges your thinking or improves your skill set—inside or outside the kitchen.
A: Even 15 minutes a week adds up.
A podcast on your commute or one YouTube video during prep can spark a shift.
A: Absolutely. Mastery comes from layers.
Repetition with intention is growth.
A: Treat it like mise en place.
Schedule time each week and log what you learned—it’ll keep you honest and motivated.
Tools to Support Your Break
Ben’s Friends – Support meetings for hospitality workers
The Phoenix App – Free sober community through fitness
Loosid / Tempest – Digital sober spaces & events
Notion 86 Template – Track your sober days & reflect
Sober Social Spots – Check out kava bars, elixir lounges & NA events
Tools to Support Your Weekly Learning
- Notion 86 Template – Track what you learned, why it matters, and what’s next.
- Skillshare / YouTube / MasterClass – Free or low-cost deep dives into photography, branding, leadership, and more.
- Podcasts – Try Opening Soon, Restaurant Unstoppable, Smart Passive Income
- Book a 1-on-1 – Ask a coworker to show you their thing. A pastry chef, a GM, a dishwasher. Everyone has something to teach.
- @the86challenge – Weekly ideas and shoutouts for people stepping outside their comfort zone.
Rule 1: 86 Alcohol
“Not Every Dish Needs That Extra Garnish”
Food for Thought:
Experience life without the automatic reliance on alcohol. Think of it as removing an extra unnecessary garnish that’s been masking the best flavor of a dish. This pause helps you reconnect with your senses and rediscover clarity in social settings. We don’t expect you to stop it forever but to give it a break. For your body and to understand how you socially interact and what you really enjoy! A friendship or an activity that you only enjoy if you get fucked up is really something you enjoy?
TIPS:
FAQs
A: Stand by your choice. Being true to yourself is more rebellious than following outdated norms.
A: Yes. Beer, wine, cocktails—all are off limits as beverages. (Non-alcoholic versions are acceptable as long as they don’t trigger old habits.)
A: Yes—if it’s cooked off in sauces or reductions. The challenge targets drinking, not trace amounts in recipes.
Tools to Support Your Break
- Ben’s Friends – Support meetings for hospitality workers
- The Phoenix App – Free sober community through fitness
- Loosid / Tempest – Digital sober spaces & events
- Notion 86 Template – Track your sober days & reflect
- Sober Social Spots – Check out kava bars, elixir lounges & NA events