Reduce Alcohol Consumption Checklist

Record current alcohol intake for 7 days

Note drink type, volume, units, and day to see your baseline.

Use a tracking app or habit journal

Log units, cravings, and mood daily to spot patterns.

Calculate units for each drink

Use online unit guides or product labels to convert volumes.

Set a realistic weekly unit limit

Start with a small reduction and adjust as you succeed.

Choose at least two drink-free days per week

Schedule non-drinking days to lower tolerance and reset habits.

Plan low-alcohol or alcohol-free alternatives

Identify 2–3 go-to non-alcoholic drinks before cravings hit.

Stock non-alcoholic options and mixers

Keep NA beers, alcohol-free wine, seltzers, and mixers at home.

Limit alcohol purchases for home

Buy only planned amounts to reduce easy access and temptation.

Identify personal triggers and high-risk situations

List people, places, times, and emotions that lead to drinking.

Plan strategies for social events

Decide limits, arrival times, and fallback plans before you go.

Bring a non-alcoholic drink or volunteer to drive

Have an easy alternative or a commitment that prevents drinking.

Rehearse short refusal phrases and exit plans

Practice polite 'No thanks' replies and when to leave early.

Tell friends or family about your goals and arrange safe transport

Ask for support and plan rides to avoid driving after drinking.

Seek professional support if cutting down is difficult

Talk to your GP, counselor, or a helpline for extra help.