Reduce Alcohol Consumption Checklist

14 items · Health · Medium difficulty · 20 min

Practical steps to cut alcohol, set limits, and build healthier habits.

• 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.

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