Resource Center10 Steps to Cut Back On Drinking

10 Steps to Cut Back On Drinking

Young Man Wearing Black Cap Sitting Outside Writing Notes in a Notebook.

Important Takeaways

Identify your triggers and habits by tracking your drinks and reflecting on whether you are drinking to have fun or to cope with stress.
Set clear, achievable goals such as limiting drinking to weekends or specific amounts, while keeping your home alcohol-free to avoid easy temptation.
Build a support system and replacement habits by practicing how to say no in social situations and finding new, alcohol-free ways to relax and have fun.

By Peg Rosen

Drinking can creep up on you. It may start as a weekend thing. Maybe you overdo it once in a while and regret the hangover.

Then, at some point, you realize things have changed. One or two drinks have turned into three or four. You’re throwing back a couple on weeknights to take the edge off. Those occasional weekend binges are becoming a regular thing. Drinking has become less of an occasional way to relax and more of a habit.

Lots of people have been in the same place, and many have found ways to cut back without quitting altogether.

Cutting back on your own, though, isn’t realistic for everyone.

If you have signs of alcohol use disorder (AUD), you may need help from a support group, substance use counselor, or medical provider. If you think you may be physically dependent on alcohol and you’re having withdrawal symptoms, it could actually be dangerous to cut back without being medically supervised.

If that’s not your situation, the following strategies can be super helpful — whether you just want to resist the pressure and temptation to drink or you want to regain control of how you use alcohol.

Think About Why You Drink

Is it purely social, or do you sometimes drink or pregame alone? Do you drink to loosen up and have fun, or do you drink to cope with stress and anxiety? Understanding why you drink can help you strategize and set goals for cutting back. It can also help to think about the positive changes that will happen when you cut back.

Some patterns and behaviors may also be signs of AUD. Here’s how to find help.

Track Your Drinking Up Front

Before you try cutting back, keep a log on your phone for a week or so (there are several free apps that can help you). Don’t fudge anything. This is for your eyes only. You may be surprised to see certain patterns, such as when you drink the most and with whom, or how much you really drink. The information can help you pinpoint triggers to avoid and set goals.

Set Clear, Realistic Goals

For starters, try something like not drinking on weeknights and limiting yourself to a certain number of drinks on weekends. You could also decide not to drink for a certain number of days a week. Those specific rules get rid of gray areas and keep you accountable. After you’re on a roll, you can create a new set of goals, such as drinking only one night per weekend. Keep building until you get to a point where you feel comfortable and in control.

Don’t Keep Alcohol Around

Avoid temptation by not having alcohol nearby. When you decide to drink, it should take a conscious effort.

Find Other Things to Do During Trigger Times

If you tend to drink when you’re anxious or stressed, chill out by going for a run or doing a little gaming (unless that is a trigger for you). If Friday afternoons are a kickoff for the weekend with your friend group, take a class at that time or sign up for an extracurricular activity.

Try other ways to relax, such as playing a musical instrument, doing yoga, making art, listening to a favorite playlist, or meeting up with friends at a coffee shop. Look for groups that get together for activities that don’t involve drinking, such as hiking or biking. Once you start looking for different ways to fill the void, you’ll realize how many people stay busy without being buzzed.

Be Real About What a Drink Is

A Solo cup filled to the brim doesn’t count as just one drink! According to the National Institute on Alcohol Abuse and Alcoholism guidelines, one drink is considered:

One 12-ounce beer
One 5-ounce glass of wine
One 1.5-ounce shot of liquor (which can be in a mixed drink)

Moderate daily drinking counts as two drinks for adult men and one drink for adult women. That doesn’t mean it’s fine to have a drink every night. It also doesn’t mean you should save up those drinks for weekend binges, which are harmful on their own.

Slow Down and Alternate With Nonalcoholic Drinks

On nights you decide not to drink, sip from a full glass of something nonalcoholic, such as seltzer with lime. There are also lots of mocktails that look and taste good.

When you are drinking, clock your intake — e.g., one alcoholic drink over the course of an hour. Switch to a nonalcoholic beverage after that. Consider bringing your own nonalcoholic options.

Strategize How You’ll Say No

You don’t owe anyone a detailed explanation for not drinking or drinking less. “No, I’m OK” or “I’m drinking this,” as you hold up a cup filled with whatever, works fine if someone offers. If they ask why you’re not partying, “I’m trying to cut back” should do the trick. If you don’t want to get into things, these lines also work fine: “I need a night off” or “I have to get up early tomorrow for [fill in the blank].” Knowing your “no” and having stock responses ready beforehand will help you handle these situations.

Reward Yourself

Drinking less has a lot of payoffs. You may not feel great at first as you adjust physically, emotionally, and socially, but stick with it. Be good to yourself. Get enough sleep, work out, and build in downtime to help you manage stress. You may also have a little extra cash now that you’re not spending as much on alcohol. Sign up for a yoga or meditation class, or get a massage or tickets to a concert. You’re doing something great for yourself. You deserve to feel good and reward yourself.

Get Some Help

Even if you are underage, you can reach out for support without being judged or lectured. You can talk to a therapist or school counselor. There are also apps that help you track your progress and provide ongoing feedback; note that some apps may require a fee.

You can also connect with a controlled drinking group such as Moderation Management. This free, peer-led program requires you to stop drinking for 30 days before you work moderate drinking back into your life. Some participants want more control over how they use alcohol, while others want to work slowly toward stopping altogether. Check out this directory for other alcohol-management programs.

Cutting back on alcohol is great for you, but it can also be a challenge. Give yourself a break if you slip up. That’s just part of the process. Think about why it happened and what you can do differently to avoid having it happen again, and then plow ahead. If you are really having trouble drinking less, you may need some support. That’s OK! There’s plenty of help out there. You can do this.

Learn More About Alcohol Use and Changing Your Drinking

Frequently Asked Questions

How can I tell if I’m drinking too much?

The best way to find out is to track every drink in a phone app for one week to see your actual patterns. You may notice you’re drinking more than you realized or using it to cope with stress rather than just being social.

What counts as one drink when I’m trying to cut back?

A standard drink is 12 ounces of beer, 5 ounces of wine, or a 1.5-ounce shot of liquor. Remember that a large Solo cup filled to the top is actually several drinks, not just one.

How do I handle the pressure to drink at a party?

Have a no ready in advance, like “I’m good for now” or “I have to get up early tomorrow.” Keeping a nonalcoholic drink, such as seltzer or a mocktail, in your hand also helps you blend in without people constantly offering you alcohol.

What are some ways to relax without alcohol?

Try replacing your usual drinking time with activities such as gaming, hitting the gym, or listening to a favorite playlist. If Friday nights are a trigger, look for new hobbies such as a yoga class or a club that meets at a coffee shop instead of a party.

What should I do if I can’t stop drinking on my own?

If you’re struggling to stick to your goals or feel physically sick when you stop, reach out to a school counselor or a therapist for support. You can also join free, peer-led programs such as Moderation Management to get guidance from others in the same boat.

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