Last Updated on May 14, 2025
You head out for just one drink. It’s a casual night. But somehow, one turns into three, four, maybe more. You wake up the next morning groggy, frustrated, and wondering, How did this happen again?
It’s a common story, and it has everything to do with “chasing the buzz.”
Watch The Related Podcast
What Is “Chasing the Buzz”?
When we drink, especially after a long or stressful day, alcohol can provide a sense of relief. Worries melt away, conversations feel easier, and a light, buzzy euphoria sets in. We want to hold onto that feeling—or better yet, amplify it. So we say yes to another round.
But alcohol has diminishing returns. There’s a point where the good feeling peaks, and drinking more only leads to the negative side effects, in the moment and the next day.
The Science: Where Good Turns to Not-So-Good
Research on blood alcohol concentration (BAC) shows that the sweet spot—the point where you feel relaxed and happy without tipping into impaired judgment or physical discomfort—is around 0.06%. Depending on your size, gender, and metabolism, this might happen after one to three drinks.
Past that point, alcohol’s effects start shifting. Euphoria fades, and the body begins dealing with more serious side effects: impaired coordination, clouded judgment, mood swings, and, of course, a nasty hangover. Instead of amplifying the buzz, more drinks start working against you.
Knowing that there’s a physiological limit can be a powerful mindset shift. When you remind yourself this is as good as it gets, it becomes easier to step off the rollercoaster before it derails.
Why It’s So Hard to Stop at One (Even When We Want To)
Several biological and psychological factors make mindful drinking harder than it sounds.
First, decision fatigue sets in. After a day full of choices—what to eat, how to respond to emails, what to buy at the grocery store—your brain’s decision-making muscle is tired. Studies have shown that by evening, our ability to make disciplined choices drops significantly.
On top of that, alcohol itself impairs the prefrontal cortex, the area of the brain responsible for rational thinking and impulse control. That’s why after a couple of drinks, we’re more likely to say, Sure, why not? Even if we intended to stick to just one.
In other words, the cards are stacked against you unless you have a plan.
Practical Strategies to Stay Ahead of the Buzz
Here’s how to stay mindful and avoid the trap of chasing the buzz too far:
1. Recognize the Peak Moment
Pay attention to when you start feeling good. Once you hit that sweet spot, remind yourself: This is it. It won’t get better from here. Science backs you up.
2. Practice Zebra Striping
Alternate between alcoholic and non-alcoholic beverages. Having sparkling water or a mocktail between drinks can naturally slow your intake and extend your social time without overdoing it.
3. Choose Lower-ABV Options
Opt for drinks with lower alcohol by volume (ABV). Many breweries and bars offer light beers, half-pours, and lower-proof cocktails, so you can sip without overwhelming your system.
4. Plan and Track Ahead
Before you head out, decide how many drinks feel right for you, and stick to that number. Using a drink tracking app can help you stay mindful, even amid the fun.
5. Use the “Regret Test”
Ask yourself: Have I ever regretted skipping the last drink? The answer is likely no. But most of us can recall times we regretted having that extra round. Keep this reality in mind when you are making decisions. It’s helpful!
Mindful Drinking Is About Timing
Chasing the buzz is a very human impulse. But when you know how alcohol actually works in your body—and when you recognize the real tipping point—you empower yourself to enjoy life without sacrificing your health or peace. When you start to view that first or second drink as the highlight rather than the warm-up, you flip the script.
The next time you’re out and feeling the urge for just one more, pause, take a breath, and remember: The best feeling of the night is already here. Enjoy it. Protect it. And wake up tomorrow feeling proud of the choice you made.
Need help getting started? Check out a 15-day free trial of Sunnyside.
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 wellbeing.
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.
