Make a Plan to Drink Less

Why Do I Want to Drink Less?

The first step in building a plan to manage your alcohol habits is determining your motivation for it. Consider what factors are driving the decision to reduce your alcohol intake.

• Influence of friends or family (e.g., want to be better for others)
• Lifestyle changes (e.g., want to lose weight, have more energy or feel happier)
• Manage your health (e.g., lower your risk of injury and disease)
• Personal expectations (e.g., don’t like how you behave when drunk)
• Something else (e.g., financial impact of alcohol, spiritual reasons)

How Can I Reduce My Alcohol Intake?

After establishing your intention to drink less, you can set goals for what that looks like. Consider the following tactics as you decide how you want to approach alcohol moving forward.

Image caption could go here.

Know Your Drink Limit

Before drinking, set a maximum number of drinks you want to have. Stick to the amount you chose ahead of time, even if it means saying no to yourself or friends later. This can also work on a larger scale, such as over the course of a week or month.

Image caption could go here.

Track Your Intake

Count the number of alcoholic drinks you consume and how much time has passed. This will help you determine your pace of drinking so you can adjust if needed. If you have trouble tracking your drinks, keep tabs on how intoxicated you’re feeling throughout the period of drinking.

Image caption could go here.

Consume More than Just Alcohol

Eat food before and/or while drinking alcohol. Switching between alcoholic and non-alcoholic beverages, like water, can also help slow your pace of drinking. Another alternative is to choose mocktails or zero-proof options.

Image caption could go here.

Avoid Temptations

Be mindful of people, places or situations that might tempt you to drink. If you can, limit your time in those environments. It may also help to find hobbies that don’t involve alcohol.

Image caption could go here.

Set Boundaries with Alcohol

Establish a period of time that you will not drink alcohol. Consider scheduling certain days of the week as alcohol-free or set a maximum number of days each week that you are okay with drinking. Removing alcohol from your living space may help strengthen these boundaries.

Image caption could go here.

Manage Stress Without Drinking

It is important to find coping mechanisms that don’t rely on alcohol. Instead, seek support from loved ones who you feel comfortable talking to about your drinking habits. Eating nutritious meals, staying active, connecting with others, getting enough sleep and practicing gratitude can also help you handle stress and other life challenges.