Strategies For Cutting Down Drinking & Alcohol Consumption - Rethinking Drinking

Small changes can make a big difference in reducing your chances of having alcohol-related problems. If one approach doesn't work, try something else.

Below are some specific strategies to try, and you can add your own at the end. Check off perhaps two or three to try in the next week or two, then add others as needed. Then click “List My Choices,” and print them out. If you haven't made progress in cutting down after two to three months, consider quitting drinking altogether, seeking professional help, or both.

Keep track. Keep track of how much you drink. Find a way that works for you, such as using a drinking tracker card in your wallet check marks on a kitchen calendar, notes in a smartphone or other mobile device, or notes on paper. Making a note of each drink before you drink it may help you slow down when needed.

Count and measure. Know the standard drink sizes so you can count your drinks accurately. Measure drinks at home. Away from home, it can be hard to keep track, especially with mixed drinks, and at times, you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to "top off" a partially filled glass. See the drink and cocktail calculators to see how much you're actually drinking.

Set goals. Decide how many days a week you want to drink and how many drinks you'll have on those days. It's a good idea to have some days when you don't drink.

Find alternatives. If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and friendships, or by renewing ones you've missed. If you have counted on alcohol to make you more comfortable in social situations, manage moods, or cope with problems, then seek other healthy ways to deal with those areas of your life.

Avoid triggers. What triggers your urge to drink? If certain people or places make you drink even when you don't want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.

Plan to handle urges. When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to carry them in writing or store them in an electronic message you can access easily, such as on a smartphone or other mobile device). Or talk things through with someone you trust. Or get involved in a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking. Or, instead of fighting the feeling, accept it and ride it out without giving in, knowing that it will soon crest like a wave and pass. Also, see the short activity to help you handle urges to drink.

Know your "no". You're likely to be offered a drink at times when you don't want one. Have a polite, convincing "No, thanks" ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows you time to think of excuses to go along. Also, see the short activity to help you build drink refusal skills.

My own strategies

My own strategy #1

This Web site does not collect or store any entries or information that would allow visitors to be personally identified. For details, see our Privacy statement.

Previous Planning for Change

Next Reminder Strategies

Thinking about a change?

Tips to Try

Download or order the free 20-page booklet, “Rethinking Drinking: Alcohol & Your Health”.

Disponible en Español
Descargue o ordene copias gratis del folleto de 20 páginas ‘Piénselo Antes de Beber: El Alcohol y su Salud’.