How to Cut Down
on Your Drinking......
1. Write your reasons for cutting down or stopping.
Why do you want to drink less? There are many reasons why you may want to
cut down or stop drinking. You may want to improve your health, sleep
better, or get along better with your family or friends. Make a list of
the reasons you want to drink less.
2. Set a drinking goal.
Choose a limit for how much you will drink. You may choose to cut down or
not to drink at all. If you are cutting down, keep below these limits:
Women: No more than one drink a day
Men: No more than two drinks a day
A drink is one of the following:-
- 12oz bottle
- 5oz glass of
shot of alcohol
may be too high for some people who have certain medical problems or who
3. Write your drinking goal down on a piece of paper. Put it where you
can see it, such as on your refrigerator or bathroom mirror. Your paper
might look like this:
My Drinking Goal:
start on this day _______________
I will not drink more than _________ drinks in 1 day
I will not drink more than _________ drinks in 1 week
I will stop drinking alcohol.
4. Keep a "diary" of your drinking.
To help you reach your goal, keep a "diary" of your drinking. For
example, write down every time you have a drink during the week. Try to
keep your diary for three or four weeks. This will show you how much you
drink and when. You may be surprised. How different is your goal from
the amount you drink now?
Putting Your Plan Into Action
Now you know why you want to drink less and you have a goal. There are
many ways you can help yourself to cut down. Try these tips:
- Watch what
you drink at home. Keep a small amount or no alcohol at home. Don't
keep temptations around.
slowly. When you drink, sip your drink slowly. Take a break of one
hour between drinks. Drink soda, water, or juice after a drink with
alcohol. Do not drink on an empty stomach! Eat food when you are
- Take a
break from alcohol.
Pick a day or two each week when you will not drink at all. Then, try
to stop drinking for one week. Think about how you feel physically and
emotionally on these days. When you succeed and feel better, you may
find it easier to cut down for good.
- Learn how
to say NO. You don't have to drink when other people drink or take a
drink that is given to you. Practice ways to say no politely. For
example, you can tell people you feel better when you drink less. Stay
away from people who give you a hard time about not drinking.
active. What would you like to do instead of drinking? Use the time
and money spent on drinking to do something fun with your family or
friends. Go out to eat, play sports or go to a theatre.
Cutting down on your drinking may be difficult at times. Ask your
family and friends for support to help you reach your goal. Talk to
your doctor if you are having trouble cutting down. Get the help you
need to reach your goal.
- Watch out
for temptations. Watch out for people, places, or times that make you
drink, even if you do not want to. Stay away from people who drink a
lot or bars where you used to go. Plan ahead of time what you will do
to avoid drinking when you are tempted.
- Do not
drink when you are angry or upset or have a bad day. These are habits
you need to break if you want to drink less.
- Don't give
up! Most people do not cut down or give up drinking all at once. Just
like a diet, it is not easy to change. That is okay. If you do not
reach your goal the first time, try again. Remember, get support from
people who care about you and want to help. It's hard to give up
drinking and you can do it!