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How to Cut Back Drinking Alcohol

Drinking too much is bad for your health and your wallet. Here are a few simple strategies for cutting back and keeping it in moderation.


  • : 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
  • Willpower

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