- : If your drinking habits show signs of alcohol addiction or abuse, seek professional help.
- Step 1: Write down why you want to cut back: to lose weight, get healthier, set an example for your kids, or save money. Put your list where you will see it each day.
- Step 2: Set a goal. Limit yourself to two drinks a day for men or one a day for women. Anything more is unhealthy.
- : Don’t drink unless you’re of legal age. Drink responsibly, and never drink and drive.
- Step 3: Keep a record of how many drinks you have each day. This will help you track your progress.
- TIP: In addition to recording your drinking, notice how you are feeling and include those thoughts in your journal as well. You will soon start to feel better physically and mentally.
- Step 4: Make one day of the week a non-drinking day, and add an additional day each new week.
- Step 5: Exercise to take the edge off. Physical activity will cut anxiety and curb cravings.
- Step 6: Meet friends at a cafe or coffee shop, not a bar. Watch sporting events at home instead of at a bar.
- Step 7: Don't start out thirsty. Down a large glass of water first, and drink your beer or cocktail for the taste, not to quench your thirst.
- TIP: Notice how much money you're saving by recording your bar expenses in your journal. Alcohol is expensive and will make you think twice about your drinking habit.
- Step 8: Use more mixer and less liquor in your cocktails. Switch to light beer, or drink wine spritzers.
- FACT: Did you know? The average American begins regular drinking at age 15.
You Will Need
- A pen and paper