Vivian Marlowe
Drinking alcohol is a part of many people's diets and social lives, but it can have negative impacts on your health, weight, and sleep quality. Cutting down on alcohol can bring many health benefits, such as reducing your risk of cancer and improving your sleep. It can be challenging to change drinking habits, but there are strategies to help you cut down, such as setting realistic goals, tracking your drinks, and finding support from friends and family.
| Characteristics | Values |
|---|---|
| Set a goal | Decide how many days a week you plan to drink and how many drinks you plan to have |
| Keep track | Record your progress and what you're drinking |
| Have drink-free days | Choose which days you won't drink and stick to them |
| Alternate with non-alcoholic drinks | Stay hydrated by alternating alcoholic drinks with glasses of water or non-alcoholic versions of your usual drinks |
| Use smaller glasses | Opt for bottled beer instead of pints, or a small glass of wine instead of a large one |
| Cut down the alcohol percentage | Swap strong beers or wines for ones with lower strength |
| Don't stock up | Don't store alcohol at home |
| Don't top up | Wait until your glass is empty before having another |
| Don't buy rounds | Get your own drinks so you can control how much you're drinking |
| Buddy up | Socialise with a friend or family member who also wants to drink less |
| Focus on the positive | Avoid shaming yourself or others for setbacks |
| Seek support | Ask for support from friends, family, or a healthcare provider |
| Make a plan | Consider your motivations, goals, and potential barriers |
| Check your drinking | Use a tool or website to check your drinking and get personalised feedback |
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What You'll Learn
Set a goal and track your progress
Setting a goal and tracking your progress is a crucial step in cutting down on your alcohol intake. It provides a sense of direction, motivation, and accountability. Here are some detailed steps to help you set effective goals and track your progress:
Identify Your Reasons and Motivation:
Start by asking yourself why you want to cut down on alcohol. Are you aiming for better health, improved sleep, weight loss, or enhanced mental clarity? Maybe you want to save money or improve certain relationships. Understanding your "why" is essential for staying motivated throughout your journey. Write down your reasons and refer to them often to remind yourself of your motivation.
Set Realistic and Achievable Goals:
Define your drinking goal by determining the number of drinks per week or setting specific alcohol-free days. For example, you might decide to have only two drinks per week or commit to three alcohol-free days. Ensure your goals are realistic and achievable. You can always adjust them as you progress.
Create a Plan:
Develop a strategy to achieve your goals. This could include removing alcohol from your home, using smaller glasses, alternating alcoholic drinks with water, or trying non-alcoholic alternatives. Plan alternative activities that don't involve drinking, such as exercising, outdoor activities, book clubs, or trying out mocktail bars.
Track Your Progress:
Use tools to help you monitor your progress. You can use a notebook, a calendar, or apps like the free NHS Drink Free Days App. Record your drinking habits, including the number of drinks, the days you drink, and any challenges or successes you encounter. Tracking your progress will help you stay accountable and identify patterns or triggers.
Celebrate Your Successes:
Share your progress and celebrate your achievements with supportive friends or family members. Surround yourself with people who will encourage you and cheer on your successes. Positive reinforcement will help you stay motivated and committed to your goals.
Remember, changing drinking habits can be challenging, and it's okay if you encounter setbacks. Be patient with yourself, and if one approach doesn't work, try something else. Each small change adds up and makes a significant difference in the long run.
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Cut back a little each day
Cutting down on alcohol can bring about many health benefits, such as improved sleep quality, lowered blood pressure, weight loss, better liver function, and a reduced risk of cancer and heart problems. Even small changes can make a big difference.
- Set a goal: 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.
- Keep track: Record your progress and what you're drinking using an app, your phone, a calendar or a notebook.
- Have drink-free days: Choose which days you won't drink and stick to them. You could keep busy with a new hobby or physical activity on those days instead.
- Alternate with non-alcoholic drinks: Try to have a glass of water before you have alcohol and alternate alcoholic drinks with water or other non-alcoholic drinks. You could also try non-alcoholic versions of your usual drinks, such as mocktails.
- Use smaller glasses: Opt for bottled beer instead of pints, or a small glass of wine instead of a large one.
- Cut down the alcohol: Swap strong beers or wines for ones with a lower strength (ABV in %).
- Don't stock up: Avoid storing alcohol at home and only buy it on the day you plan to drink.
- Buddy up: Socialising doesn't have to involve drinking alcohol. Find a friend or family member who also wants to drink less and try going for a coffee, watching a movie or doing an activity with them instead.
Remember, change can be challenging, so it's important to have a plan and strong reminders of why this change is important to you. Be patient with yourself and celebrate your successes along the way.
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Alternate alcoholic drinks with water
Drinking water is an essential part of a healthy lifestyle. Staying hydrated helps keep our brain, digestive system, heart, and immune system working properly, while giving us energy and even boosting our mental health.
Alcohol is a diuretic, meaning that it causes the body to lose water, so it is important to alternate alcoholic drinks with water to stay hydrated. Drinking water between alcoholic drinks can also help you consume less alcohol overall, reducing your risk of accidents, high blood pressure, liver disease, and certain types of cancer.
Alternating alcoholic drinks with water can also help you cut down on calories. Alcoholic drinks often contain more calories than we realise, and these can quickly add up. Cutting down on alcohol could therefore help you maintain a healthy weight.
In addition to water, there are several other healthy alternatives to alcohol that can help you cut down. These include non-alcoholic beer, wine, and cider, as well as mocktails, kombucha, and ginger beer. You can also try infusing sparkling water with natural fruit flavors, herbs, or bitters for a refreshing and sophisticated alternative.
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Don't stock up on alcohol
One of the most effective ways to cut down on your alcohol intake is to avoid stocking up on alcoholic beverages at home. Here are some reasons why this is a good strategy:
Avoid Temptation
Having alcohol readily available in your home can make it more tempting to drink, especially when you are trying to cut down. By not keeping alcohol within easy reach, you create a physical distance that helps reduce the urge to drink. This is especially important in the early stages of reducing your alcohol intake, when cravings can be more intense.
Reduce Impulsive Consumption
Storing alcohol at home may lead to impulsive drinking decisions. When alcohol is easily accessible, it can be challenging to stick to your drinking plan or goals. Removing alcohol from your immediate environment gives you more control over when and how much you drink, allowing for more mindful and intentional consumption.
Encourage Conscious Purchasing
By only buying alcohol on the day you plan to drink it, you make a conscious decision to consume alcohol. This conscious purchasing encourages you to be more mindful of your drinking habits. It also helps you avoid bulk buying, which can sometimes lead to excessive drinking just to finish what you have in stock.
Improve Willpower and Self-Control
Not stocking up on alcohol at home tests and strengthens your willpower and self-control. By removing the convenience of readily available alcohol, you are training your mind and body to resist the urge to drink. Over time, this can lead to better impulse control and a healthier relationship with alcohol.
Focus on Other Activities
When you don't have alcohol at home, you are more likely to engage in alternative activities that don't involve drinking. This helps you develop new hobbies and interests that are not centred around alcohol. For example, you might take up a new sport, start reading more, or spend more quality time with loved ones, all of which contribute to a healthier and more fulfilling lifestyle.
Remember, cutting down on alcohol intake is a journey, and it's okay to make gradual changes. Removing alcohol from your home is a significant step toward achieving your drinking goals and improving your overall health and well-being.
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Socialise without alcohol
Socialising and drinking alcohol often go hand in hand, so it can feel challenging to cut down on your alcohol intake in social situations. However, it is possible to maintain a vibrant social life without alcohol. Here are some tips to help you socialise without alcohol:
Be honest with your friends and family: Explain your intentions and goals to your friends and drinking buddies. You don't need to make a formal announcement, but you can casually mention your new drinking habits in one-on-one interactions. This way, they can understand your decision and support you.
Set clear boundaries: If you plan to cut back, be clear about how much you're willing to drink. For example, you can set a limit of one or two drinks and inform your friends about it. When you've reached your limit, switch to a non-alcoholic drink.
Choose non-alcoholic substitutes: When socialising with others who are drinking, consider ordering a non-alcoholic beverage instead. You might enjoy the taste of non-alcoholic beer or "mocktails" and may even drink these at home.
Focus on the food: Eating can help dissuade you from ordering another drink. If you're socialising over a meal, focus on enjoying your food and savouring the flavours.
Stay hydrated: Drinking water before and between alcoholic drinks can help slow down your consumption and prevent you from quickly reaching your limit. Alternating alcoholic drinks with water or other non-alcoholic beverages is a good strategy.
Be mindful of peer pressure: You don't have to drink just because others are. Practice politely declining drinks and remember that you shouldn't feel obligated to accept every drink offered to you. Stay away from people who encourage you to drink more than you're comfortable with.
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Frequently asked questions
Drinking less alcohol can improve your health in the short and long term. Drinking can affect your sleep, judgement, behaviour, and memory. It can also cause high blood pressure, liver disease, and weight gain. Alcohol can also increase your risk of cancer and infectious diseases.
First, make a plan. Set a goal for how much you want to cut down and decide how many days a week you plan to drink and how many drinks you plan to have. You can use the free NHS Drink Free Days App to keep a record of your progress and what you’re drinking.
Try to avoid topping up your glass and buying rounds of drinks. Alternate alcoholic drinks with water or non-alcoholic drinks, and use smaller glasses. Don't stock up on alcohol at home.
Mocktails have become increasingly popular, offering a wide range of flavours, ingredients, and creative combinations. You could also try non-alcoholic versions of your usual drinks.
Set reminders of why cutting down on alcohol is important to you. Surround yourself with people who will support your goals, and ask a friend or family member to join you.
