Last Updated on June 7, 2025

“Should I quit drinking or just cut back?”

This question shows up for many people at various points in their mindful drinking journeys. It’s a question rooted in self-awareness, which is already a sign you’re moving in the right direction.

But your decision doesn’t have to be fast and permanent. In fact, giving yourself space to explore may be the most powerful move you can make.

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Why We Crave Clear Answers

As humans, we’re wired to seek certainty, especially when it comes to our routines, identity, and emotional well-being. Drinking often intersects with all three.

So it’s no surprise we gravitate toward all-or-nothing thinking. Quitting drinking forever? That sounds bold and definitive. Cutting back? Maybe that feels more realistic… but it also feels more ambiguous.

Rigid thinking isn’t always helpful, though. Research has shown that people given flexible goals around drinking were more successful and experienced less guilt than those following strict black-and-white rules. That means giving yourself the option to try something, rather than commit to it forever, can actually help you build long-term success.

Moderation or Abstinence? Start With the Right Questions

Rather than framing the decision as a binary—quit or cut back—try asking:

• What feels right for me right now?
  
• What kind of relationship with alcohol supports the life I want?
  
• What am I trying to feel more of (or less of) in my daily routine?
  

From there, your path becomes clearer, and more importantly, it becomes yours.

Three Paths (And None of Them Are Wrong)

Let’s say you’re not sure what direction to take. Here’s how it could look in practice:

• Jamie chose a 100-day alcohol-free stretch without committing to “forever.” She ended up feeling so good—mentally, physically, emotionally—that she kept going.
  
• Ben started by taking dry weekends. Over time, he adjusted his approach to drink less when he did drink—no more automatic refills, more pacing, and more intention.
  
• Rachel did 30 days and then tried reintroducing drinks socially. It didn’t feel right for her, so she went back to abstinence—not as a punishment, but as a reset while she figured things out.
  

The common thread? None of these people waited to have it all figured out. They just started, stayed curious, and made adjustments along the way.

Your Goal Can—and Should—Evolve

Rigid, lifelong declarations can feel overwhelming, especially when you’re just starting out. That’s why a temporary, flexible goal can be a game-changer.

Try something like: “Right now, I’m choosing to go alcohol-free for 30 days because I want to sleep better and have more energy. After 30 days, I’ll reassess.”

That kind of mindset shifts the pressure away from willpower and toward alignment. You’re not proving anything to anyone—you’re just honoring what feels right and proper for you.

No Finish Line, Just Forward Momentum

Whether your goal is moderation, abstinence, or simply greater awareness, what matters most is progress. If you’re sleeping better, feeling more present, and reducing the number of drinking decisions you regret, that’s forward momentum.

So instead of asking, “What’s the right answer?”—ask, “What’s right for me right now?” That simple reframing allows your journey to evolve organically, without shame, guilt, or unnecessary pressure.

Try This Prompt

Here’s a journaling exercise that can help clarify your next step:

“Right now, my goal is ____ because I want to feel ____. I’ll reassess after ____ days.”

Fill in the blanks. No pressure. No permanence. Just presence.

Final Thoughts

Choosing to cut back or quit drinking doesn’t have to be a dramatic, one-time decision. It can be a conversation you have with yourself over time, a series of small experiments that teach you what feels best.

And when you approach it with curiosity, flexibility, and support, you’re far more likely to stick with it. Because success isn’t a finish line. It’s a direction. And every step you take toward feeling more like you? That’s a win.

If you’re ready to start making intentional changes, Sunnyside is here to support your current goals—whatever they may be. Join thousands of others improving their relationship with alcohol with a 15-day free trial.

What is Sunnyside?

Sunnyside is a mindful drinking and alcohol moderation app that can help change your habits around alcohol using a proven, science-backed method. Whether you want to become a more mindful drinker, drink less, or eventually quit drinking, Sunnyside can help you reach your goals. We take a positive, friendly approach to habit change, so you never feel judged or pressured to quit.

When you join Sunnyside, you’ll start by completing a 3-minute private assessment so we can learn a bit about you. Once that’s done, you’ll get a 15-day free trial to test out everything, including our daily habit change tools, tracking and analytics, community and coaching, and education and resources. It’s a full package designed specifically to adapt to your goals and help you reach them gradually, so you can make a huge impact on your health and well-being.

Sunnyside is a digital habit and behavior-change program that is incredibly effective on its own, but can also be the perfect complement to other work you’re doing to cut down on drinking, whether that includes talk therapy or medication such as Naltrexone.

Get your 15-day free trial of Sunnyside today, and start living your healthiest life.