Tips for cutting down or quitting alcohol

Make a note of what and when you drink. You can use an app, your phone notes, or a small notebook. Seeing it written down makes it easier to spot patterns and cut back.

Use your drinks diary to identify how much you want to cut down and why. It could be fewer drinks each week, or only drinking on special occasions. Writing your goal down helps you better measure your success.

Before you go out or buy alcohol, decide how many drinks you’ll have. Sticking to a plan helps you avoid drinking more than you wanted.

Pick certain days each week when you don’t drink at all. Your body gets a rest, and it can help drinking feel less like a habit. 

Changing what’s in your glass can help break old habits. Some people enjoy alcohol-free versions of their favourite drinks, while others find they feel too close to the real thing. You might prefer a soft drink, a mocktail, or just water. Try different options and notice how they make you feel - the best choice is the one that supports your goals without setting you back.

Take your time. Sip your drink, and try alternating with water or another non-alcoholic drink. This keeps you hydrated and helps you drink less overall.

When you feel like having a drink, wait 10 minutes. In that time, do something else - go for a walk, read, message or call a friend.

If certain people, places, or routines make you want to drink, give yourself a break from them while you build new habits. You can choose later if you want to go back.

Tell a friend or family member about your plan. They can encourage you and help you stay on track. You can also join a support group or talk to us for extra advice.