Ever found yourself wondering how to dial back on the booze without feeling like you’re missing out? 

Whether it’s social pressure, stress relief, or simply habit, cutting down on alcohol can be challenging but is definitely rewarding. 

This article is your go-to guide for drinking less, packed with practical tips from the experts at Sunnyside.

What Is Your Motivation to Drink Less Alcohol?

Begin by clearly defining why you want to reduce your alcohol intake. Much like any new habit or goal, knowing the reasons that drive you and reminding yourself of those reasons is crucial to staying on track.

Recognize Your Drinking Triggers

First things first, let’s dive into what pushes you towards that glass. Is it stress, boredom, or social situations? Identifying your triggers is the first step towards controlling your consumption.

In this article, we break down some of the main types of triggers that are common when it comes to wanting to drink. 

These can be:

• External triggers: Like work, finances, events, relationships, social media.
• Internal triggers: Like frequent negative thoughts, mental health conditions, or chronic medical conditions.
• Indirect triggers: like going to bed late, working out less often, poor eating habits, lack of social interaction, and generally fewer stress-relieving activities. 

Getting a Baseline of Your Drinking Habits

Keeping a diary of your drinking can be an eye-opener. Jot down how much you drink, when, and why. This record will help you understand your patterns and areas for improvement. Sunnyside helps you build a personalized plan using your baselines to help you gradually decrease your intake, so that you form long-lasting habits and build a better relationship with alcohol. 

Take the 3-minute quiz to get started. 

Strategies to Reduce Alcohol Intake

Define Your Drinking Limits

Start with achievable targets, like having alcohol-free days or limiting the number of drinks per occasion. Small wins build confidence!

By establishing clear, realistic goals for your alcohol consumption, you take the first step towards building an actionable plan. This is your journey, so it’s important to understand that what you need to succeed may be different from others. While it’s important to adhere to recommended guidelines, it’s still worth allowing yourself some flexibility so that you don’t over commit to something that may be unrealistic to your lifestyle.  Remember, these goals can be adjusted over time as you make progress.

Take the 3-minute quiz to get started. 

Monitor Your Alcohol Intake and Track In the Moment

Sunnyside was built using proven habit-psychology. The most successful members keep a consistent tracking regimen for at least three to four weeks. This record will help you understand your drinking patterns and adjust your goals as needed. Tracking progress is key to long-term success.

Start by taking this short quiz and let Sunnyside make the recommendations for you. Be sure to track in the moment. The action of entering your drinks is a micro-action that is a small step towards major changes.

Take the 3-minute quiz to get started. 

Find Alternative Actions To Focus On 

We’re not saying to just stock up on non-alcoholic drinks (although that’s certainly a helpful step). Instead, focus on what you can add to your day, rather than on what you’re removing from your day.

Rather than thinking, “how can I drink 3 less drinks a week”, reframe the question to “how can I drink 8 glasses of water today”. This mindset shift makes you focus on gaining more rather than missing out.

Plus, water doesn’t have to be boring. Explore non-alcoholic drinks or low-alcohol alternatives to keep your taste buds excited. Herbal teas and sparkling water with a twist of lime can also be refreshing. 

Take the 3-minute quiz to get started. 

Avoid Temptation and Delay Your First Drink

One of the most effective ways to trick your brain is to delay your first drink. Keep pushing that first drink by 10 minutes, and then another 10 minutes. Eventually, you might find that you don’t even want it anymore.

If that still isn’t the best method for you, avoid the temptation entirely by planning activities that don’t center around drinking. Put alcohol in a place that is very out of reach so that it’s an inconvenience to get it. 

Take the 3-minute quiz to get started. 

Seek Support From Friends or a Community

You’re not in this alone. Share your goals with friends and family or join a support group. Sometimes, a little encouragement goes a long way. Sunnyside’s community is entirely anonymous and consists of many individuals who are also working on being mindful with their drinking consumption.

Download the app on iOS to access the community and get support from people in similar situations to you. 

Take the 3-minute quiz to get started. 

Practice Strategies for Handling Social Situations

Prepare for situations where alcohol is present by planning how to politely decline drinks. Surround yourself with people who respect your choices and support your goals. 

Here are some things you can do to politely decline when people try to top up your drinks, or pressure you:

1. Express Appreciation: Start with a polite acknowledgment of the offer. Say something like, “Thank you for offering, I appreciate it”.
2. Be Direct and Clear: Politely but firmly decline the offer by saying, “I’m trying to keep track of how much I drink, so I’ll pass for now, but thank you”.
3. Offer a Reason if Comfortable: Sharing a simple reason can help, such as, “I have an early start tomorrow” or “I’m pacing myself tonight”.
4. Keep a Hand Over Your Glass: Physically covering your glass with your hand can be a non-verbal cue that you’re not looking for a refill.
5. Change the Subject: After declining, swiftly changing the subject can help move past the moment without awkwardness.

It’s important to remember that you’re in control of what you consume and it’s perfectly okay to say no to more alcohol. Most people will respect your decision without needing further explanation.

Advice From Sunnyside’s Founders on Staying Mindful

Understand that progress isn’t linear

Reducing alcohol consumption is a journey with ups and downs. Stay focused on your long-term goals and remember that persistence is key. Celebrate your successes and learn from any setbacks.

More importantly, forgive yourself when you don’t stick to your goals. Remember that mindful drinking is also about understanding why you’re drinking. 

For some people it’s a fun social activity, and for others it’s a way to unwind at the end of the day. Some people also have a drink as a nightcap to help them fall asleep. Keep reflecting on your motivations, and let that guide you on what you are going to do next, rather than getting bogged down by what you didn’t do.

Take the 3-minute quiz to get started. 

Communicate Your Goals and Find an Accountability Buddy

My first suggestion would be to find a confidante. Someone who you can trust. One of the biggest challenges cited from Sunnyside members is that they struggle to cut back on their drinking, because their friend group might be heavier drinkers.

But it’s unrealistic and problematic to try and just find new friends. I was in a similar situation, but I decided to talk to one of my closest friends who I often enjoy drinking with, and was just direct and honest with him about my desire to cut back on drinking. I framed it more about how I wanted to improve my connection with him.

So we decided that we would drink less together and it kind of became this mission for both of us and our friendship is a lot stronger because of it.

Talking about your plan with someone in advance to a night out can be really empowering and a fun challenge. Creating a plan is one part, but having someone keep you accountable is a great way to be more mindful and avoid going too overboard. 

And it’s in no way admitting you have a problem, but being able to communicate that you want to change some of the behaviors that leave you feeling less than perfect the next day.

Take the 3-minute quiz to get started. 

Regularly Review Your Habits 

Periodically reassess your drinking habits to ensure you’re maintaining your desired level of consumption. Adjust your strategies as needed to continue making progress.

Sunnyside’s dashboard keeps track of your progress overtime. Something as simple as looking back at where you were months ago can be a great reminder of how far you’ve come. 

It’s not always easy to recognize the improvements you’ve made in the moment, but the big picture can really help you see just how much of an impact you’ve made on your wellbeing. 

Reviewing what those moments are when you slip up are ways to hold yourself accountable. 

What are the Benefits of Drinking Less Alcohol?

There are many benefits to drinking less alcohol. In a survey conducted at Sunnyside, we asked our members to share their feedback on how cutting back by even 50% in their usual alcohol consumption made them feel.

Here’s what they said: 

• 83% experienced fewer binge drinking days
• 80% felt a sense of accomplishment
• 78% gained more control over their drinking
• 73% saved money
• 64% experienced more energy and focus
• 63% slept better
• 62% experienced better overall health
• 60% improved their mental health
• 59% had a better mood overall
• 56% relied on alcohol less in social settings
• 54% improved their productivity
• 46% saw improved fitness habits
• 43% improved their eating habits and diet
• 35% experienced improved family and relationship dynamics
• 31% noticed better skin
• 29% lost weight

Even incorporating one extra dry day into your week can lead to massive health benefits. 

Take the 3-minute quiz to get started. 

How To Handle Setbacks

It’s not uncommon to have days where you don’t stick to your plan. The important thing is to practice forgiveness. Changing your drinking habits is not a sprint, it’s a marathon. There are ups and downs, but what’s most crucial is to keep moving forward.

Be Kind to Yourself

Slip-ups happen. Instead of being hard on yourself, recognize the progress you’ve made and get back on track.

Reassess and Adjust Your Goals

If you find your initial goals too challenging, it’s okay to adjust. The key is to keep moving forward, however small the steps may be.

Celebrating Milestones

Don’t forget to celebrate your successes, no matter how small. Acknowledging your achievements reinforces your commitment to drinking less.

When to Seek Professional Help

If you’re struggling to control your drinking on your own, it might be time to seek professional help. There’s no shame in asking for support. Again, Sunnyside’s community is full of people like who are happy to help one another. 

Does Moderation Really Work to Drink Less Alcohol?

Moderate alcohol consumption has been a subject of extensive research and debate. The potential benefits of moderate drinking include:

• Heart Health: Moderate alcohol intake is associated with a reduced risk of heart disease and cardiovascular mortality. This benefit is highlighted by evidence suggesting mild to moderate alcohol consumption decreases the risk of coronary heart disease [5]. Furthermore, if you’re in good shape, moderate drinking might make you 25% to 40% less likely to suffer from a heart attack, stroke, or hardened arteries [4].
• Reduced Risk of Certain Diseases: Past studies have linked moderate drinking with a lower risk of dying from heart disease and possibly diabetes [2]. Newer research further identifies an association between low to moderate alcohol consumption and reduced risk of coronary heart disease (CHD) and overall mortality [6].

It’s crucial, however, to understand that these potential benefits must be weighed against the risks of alcohol consumption, as alcohol remains a leading risk factor for preventable death in most countries [1]. 

Recent studies suggest reevaluating the protective health benefits previously attributed to moderate alcohol intake, especially given the complex nature of alcohol’s effects on health [3].

Sources

• hsph.harvard.edu – Alcohol: Balancing Risks and Benefits
• mayoclinic.org – Alcohol use: Weighing risks and benefits
• cdc.gov – Facts about moderate drinking
• webmd.com – Surprising Ways Alcohol May Be Good for You
• mayoclinichealthsystem.org – Balancing risks, benefits of alcohol
• ncbi.nlm.nih.gov – Health Risks and Benefits of Alcohol Consumption

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