6 Simple Ways to Drink Less Alcohol in 2024
Let’s face it - alcohol is expensive, can have negative effects on the body and the brain, and can become a crutch that people no longer want. People have a variety of personal reasons for wanting to drink less - be it for personal growth, training for sports, health reasons, to save money, or simply to prove they have control over their own decisions and ability to achieve their goals. By drinking less or not at all, people enjoy more time to pursue their hobbies, goals, or passions, and have better health outcomes.
There are many ways to drink less, and they all challenge people to break out of their comfort zone, cope with stress in healthier ways, and discover new aspects of themselves. It could start as a way to test one’s willpower, discipline, and self-control, yet prove to oneself and others that they can achieve their goals - and then some. If you have a desire to drink less this year - here are six simple (yet not always easy!) methods to employ to drink less alcohol.
(NOTE: while these are effective strategies for cutting back drinking, they may not be suitable for everyone. If you have a problem with alcohol dependence or addiction or experience withdrawal symptoms when you stop drinking, you may need professional help to quit alcohol safely so be sure to consult your doctor.)
Methods to Cut Back on Drinking This Year and Beyond
Self-Monitoring
One strategy to reduce drinking alcohol is self-monitoring, which involves tracking your drinking in a journal, calendar, or app. Self-monitoring can help you become more aware of your drinking patterns, set realistic goals, and measure your progress. It can also help you identify and avoid triggers that may lead you to drink more than planned. Using a journal or app (such as Drinkaware or Drink Less), you can track your alcohol intake, set goals, and get feedback. Once you have tracked your drinks, you set limits. You want to set a clear and realistic goal for how much and how often you want to drink. For example, limit yourself to one drink per day, or only drink on certain days of the week. Next, compare your tracked drinks against your set goal to monitor progress and identify any situations that are more challenging than others so you can address those as well (self-monitoring is often combined with other wellness strategies, such as finding alternative ways to cope with stress).
Go NoLo - The Alcohol Replacement Strategy
Along with the popular “Drink Less Without Quitting Drinking” strategy, many people are choosing to go NoLo when it comes to drinking. This means choosing no- and low-alcohol drink options, which are now plentiful. This can help you break the habit of drinking every day and reduce your tolerance and dependence on alcohol. You can also choose to drink non-alcoholic or low-alcohol drinks instead of regular drinks. For example, you can drink energy drinks, sparkling drinks, or mocktails after having an alcoholic drink, or opt for light beer or wine instead of stronger drinks. These options can help you stay hydrated, and keep a glass in your hand on social occasions while also reducing your alcohol intake, and preventing overindulgence.
No Drinking Challenges
Whether you choose to give up alcohol for a month (think Dry January, Sober October) or simply want to pick some alcohol-free days, another way to drink less is to schedule a challenge when you don’t drink at all. For example, maybe Sober Sundays become your thing, and you commit to no alcohol that one day per week. Better yet, maybe no alcohol during weekdays and save weekends for your glass of wine. Reducing the days you’re drinking - and especially by putting together a lengthy string of them, such as for a month - gives your body time to adjust to the positive benefits of no alcohol. The benefits of better health, more restful sleep, healthier-looking skin, and a more refreshed and positive outlook on life may have you wondering if you should just extend the first month for another month or two.
Mindful Drinking
Another way to drink less is to drink slowly and mindfully. This means sipping your drink, not gulping it, and paying attention to the taste, smell, and effects of alcohol on your body and mind. This can help you enjoy your drink more, feel satisfied with less, and avoid drinking more than you need or want. Along with mindful drinking, you can also use some strategies to slow down your drinking, such as using a smaller glass, putting your glass down between sips, or alternating between alcoholic and non-alcoholic drinks such as chasing every alcoholic drink with a glass of water.
Support Groups
One of the most popular and effective ways to drink less is to find support and motivation from others who share your goal or respect your choice. You can ask for help from a friend, family member, health professional, or support group, who can offer advice, encouragement, and accountability. It’s important to remind yourself of the reasons why you want to drink less, such as improving your health, mood, sleep, or relationships and surrounding yourself with people who share similar goals. Write down your reasons, set up reminders on your phone, or use motivational messages or images to keep you focused and inspired, and share with others who are going through the same journey at the same time. To find support groups you can contact your doctor, a local alcohol service, or an online resource, such as Alcoholics Anonymous, for more information.
Abstinence
Abstinence from alcohol is the practice of completely refraining from drinking any alcoholic beverages. Abstaining from alcohol carries the maximum benefits for your physical and mental health, however, it can also be the most challenging of methods as it requires significant motivation, commitment, and self-control. With this method, it may be important to avoid or manage your triggers; and identify and avoid the situations, people, or emotions that make you want to drink more. For example, if you tend to drink more when you are stressed, bored, or lonely, you can find healthier ways to cope with those feelings, such as exercise, meditation, or hobbies. If you tend to drink more when you are with certain friends, at certain places, or during certain activities, you may choose to avoid those triggers or prepare yourself to resist the temptation temporarily while you’re working to achieve abstinence for enough time to be comfortable. For example, you can decline invitations to drink, suggest alternative activities, or have a script ready to say no politely. If you need help or advice on how to abstain from alcohol, you can contact your doctor, a local alcohol service, or an online resource, such as [Alcohol Change UK] or [Alcoholics Anonymous]
These methods can help you drink less (or no) alcohol, but only you will know what works best for you. You may also need to experiment with a couple of options to find the most effective method.
Drinking less alcohol can have many benefits for your physical and mental well-being, as well as your social and professional life. However, if you have a serious problem with alcohol, or if you experience withdrawal symptoms when you try to cut back, you may need to seek professional help. You can consult your doctor, counselor, or therapist, or call the SAMHSA national helpline to find treatment programs and support services in your area.