Getting Started With Drinking Less

If you’re ready to drink less, here’s how to start

Find what works for you

A small change can make a big difference. Whatever strategies you choose, give them a chance. If one approach doesn't work, try something else.

If you drink alcohol and want to cut back on your drinking, these four tips can help:

• Set limits.
  • Know how much alcohol you drink now and whether it is considered excessive and harmful for your health.
  • Decide how many days a week you plan to drink and how many drinks you plan to have. For instance, you might decide to only drink on one evening and have one drink.
  • Schedule alcohol-free days every week.
• Count your drinks.
  • Understanding how much alcohol counts as a "standard" drink may also help.
• Manage your "triggers."
  • If certain people, places, or activities tempt you to drink more than you plan, you can limit your time with those people, in those places, or doing those activities. For example, instead of a happy hour event with coworkers, suggest catching up at lunch instead.
  • You may also want to remove alcohol from your home or places where you spend a lot of time.
• Find support. Ask for support from a friend, family member, health care provider, or someone else who will support your choice to drink less.

Remember your "why" and how you'll plan to drink less

Change can be hard, so it helps to have strong reminders of why the change is important to you and how you've decided to do it.

• Make a plan to help you drink less. The plan you build should consider:
  • What is motivating you to drink less.
  • Your goals for drinking less.
  • How you can work through barriers that might prevent you from reaching those goals.
• Print or save the plan. Keep it somewhere you can see as a reminder of your strategies for overcoming challenges that may prevent you from drinking less.
• Set up alerts on your devices for certain times of the day when you need to remind yourself of your goals.
• Set your phone background to an image that reminds you why you want to drink less.
• Post sticky notes around your home with motivational messages.
• Let people that you trust know about your plan to drink less and ask for their support.

Resources