20 Tips to Cut Back on Alcohol

The habit of consuming more alcohol than we should can creep up on us slowly. Or it may result from a life event where we leaned on drinking as an unhealthy way of coping, and didn’t stop after the event was over. However it happens, there are many of us who would like to reduce the amount of alcohol we consume, especially as we age. Growing older is often accompanied by sleep disturbance, blood pressure issues, weight gain, and memory problems – all of which alcohol consumption can contribute to. If you have a serious dependence issue with alcohol, such as an intolerance leading to alcoholism, you should consult your medical professional. If you simply want to reduce your consumption of alcohol to a recommended level, the following strategies can help:

Decide on your reasons for wanting to cut back, note them down, and display them in a place where you’ll see them often. Common reasons for wanting to cut back include: saving money, improving a health issue, losing weight, being more available to grandchildren.

Educate yourself on what constitutes a standard drink, and on guidelines for alcohol intake. Be aware, in general, older people should drink less than the recommended daily and weekly limits for healthy people.

Keep track of your alcohol consumption by writing down how many standard drinks you have in a day or week (be aware most people underestimate how much they pour into their glass, so grab yourself a measuring jug or mark a standard drink on your glass with a discreet line.

Set your goals for weekly alcohol consumption, and allow at least one alcohol-free day a week.

Set rules for yourself such as: only drinking when eating a meal,  never drinking alone, drinking only on the weekend, or not drinking outside of set hours.

If you’re digitally minded, consider using recommended ‘cutting back on alcohol’ apps such as DrinkControl, AlcoDroid Alcohol Tracker, and DryDay by AlcoChange.

Note down how much you currently spend on alcohol per week. Set a budget for reduced alcohol expenditure, and treat yourself to something other than alcohol with the money you save.

Let a friend or family member know your plan, and invite them to check in on your progress. Or if that doesn’t feel right, tell your doctor or nurse, and schedule a follow-up appointment to discuss how your efforts are going.

If you’re not succeeding alone in your efforts to reduce alcohol consumption, be aware of hotlines where you can talk with a counsellor, free of charge.

Quit drinking at home, and instead, save it, in moderations, for social occasions.

Search out alcohol-free drinks and stock your cupboard with them (take care they’re not sugar-heavy). For social drinking, some people find it helps to have a beverage that looks like alcohol but isn’t. A good go-to is tonic and bitters with a dash of lemon.

Combine your cutting back with another change in lifestyle such as a morning walk, a healthy breakfast, or a daily barrister coffee.

When you pour your drink, make it a smaller one than you would usually have.

Keep hydrated – being thirsty is a catalyst for drinking.

Plan a pleasurable activity you can carry out at the time you would normally pour yourself a drink.

Choose low alcohol drinks instead of your regular drink.

Chart your progress on a daily, rather than a weekly, basis. This way, even small successes will be noted.

Have a glass of water when you have a drink of alcohol and sip both alternately.

Read inspiring books from others who have managed to cut back on drinking alcohol.

If you drink because you’re lonely, seek out companion groups in your community, or put up your hand to volunteer locally.

No one is saying cutting back on alcohol is easy, or can be done overnight (although many have succeeded in this way, too). But by simply making a start, you’re on your way!