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It’s important to stay motivated along the way – try these tips to achieve your goals.</p> </div> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/components/saveShare.css"> <div class="saveShare"> <div class="saveAppWrap"> <div id="save-app" data-id="5107" data-url="/advice-and-support/help-to-reduce-drinking/how-to-stay-motivated-while-cutting-down-on-alcohol/" data-name="How to stay motivated while cutting down on alcohol" data-query="mobile" data-gtm="GTM-MRMQMC" class="savePage"></div> </div> <a class="shareLink js-socialShareLink" href="#"> <svg aria-hidden="true" class="icon-share actionItemIcon" role="img"> <use xlink:href="/images/icons.svg#icon-share"></use> </svg> </a> <div class="socialLinks js-socialShare"> <ul> <li class="facebook"> <a href="https://www.facebook.com/sharer.php?u=//localhost:3000/resources/how-does-drinking-affect-your-mental-well-being/" target="_blank" aria-label="Link to facebook page" rel="noopener noreferrer"> <svg 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https://www.drinkaware.co.uk/advice-and-support/help-to-reduce-drinking/how-to-stay-motivated-while-cutting-down-on-alcohol/" target="_blank" aria-label="Link to email page" rel="noopener noreferrer"> <svg aria-hidden="true" class="icon-email" role="img"> <use xlink:href="/images/icons.svg#icon-email" /> </svg> </a> </li> </ul> </div> </div> </div> <a href="#body" class="backToTop"> <svg aria-hidden="true" role="img" class="logo icon-backToTopArrow"> <use xlink:href="/images/icons.svg#icon-backToTopArrow" /> </svg> Back to top </a> </nav> </div> <div class="right"> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <p class="preamble-small"><strong>Now you have decided to cut the amount you drink, you’re already on course towards some great benefits for the way you feel and your long-term health. </strong></p> <p>Like many important life changes, it’s an ongoing process rather than a one-off event. There are three stages to keep in mind:</p> <ol> <li>Make the decision to cut down</li> <li>Plan how you will do it</li> <li>Consider ways to stay on track</li> </ol> <p>But how can you stay motivated throughout your journey, and in the longer-term? This guide has practical tips that can help you stay on track and succeed.</p> <p class="callout-purple">Research into different techniques for cutting drinking has found that keeping track of your drinking and your progress can boost how successful you are.<sup>1,2</sup> <a href="https://www.drinkaware.co.uk/tools/mydrinkaware-app">Download the free MyDrinkaware app now</a> for an easy way to keep track of how many units (and calories) you have.</p> <p class="btn"><a href="https://www.drinkaware.co.uk/tools/mydrinkaware-app">Download MyDrinkaware</a></p> <p> </p> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="considerwhatmotivatesyou" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Consider what motivates you</h2> <p>Think about why you want to cut your drinking – this is the motivation behind your goal. Write it down and don’t lose sight of it.</p> <p>You’re more likely to stick to your goals if you have a clear reason for achieving them. Focus on what’s important to you and the reasons you want to achieve it.<sup>3</sup></p> <p>For example, you might:</p> <ul> <li>want to cut back on your drinking to have more energy, for better quality sleep, or to lose weight</li> <li>be worried about some of the long-term health risks from alcohol – which include seven types of cancer and raised blood pressure</li> <li>want to improve your relationships with your partner, family or friends</li> <li>want to save money by cutting back</li> </ul> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/iframe.css"> <section class="cb-iframe background-white" id="" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <iframe width="560" height="315" src="https://www.youtube.com/embed/ZYmYb8feTD8" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="setspecificgoals" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Set specific goals</h2> <p>Deciding to ‘cut back on drinking’ is a bit vague, making it harder to know if you’re achieve what you want. To give yourself the best chance of success, you need to choose something that’s specific and realistic for you.<sup>4</sup></p> <p>Work out how much you want to cut back by, then review your progress and measure your success.</p> <p>For example:</p> <ul> <li>You could set yourself a goal to stick within the <a href="https://www.drinkaware.co.uk/facts/alcoholic-drinks-and-units/latest-uk-alcohol-unit-guidance">low risk drinking guidelines</a> of not more than 14 units of alcohol a week. Or you might decide you want to stop drinking for good</li> <li>You might want to increase the number of drink-free days you have each week, changing an activity where you normally drink alcohol for one where you don’t</li> <li>You may want to stop binge drinking. That means avoiding heavy sessions: not drinking more than six units of alcohol in a single session if you’re female, or not more than eight units if you’re male</li> </ul> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="shareyournews" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Share your news</h2> <p>If you have a goal to reduce your drinking, say it out loud to friends or family, or write it down. It can help solidify your plan in your mind and might help you feel more supported by friends and family as you make changes. Who knows, you might even motivate someone you know to join in!</p> <p>You aren’t alone in being on a journey to cut your drinking. For example, in 2022 over five million website users visited Drinkaware for facts and advice, with more than 117,000 people downloading the <a href="https://www.drinkaware.co.uk/tools/mydrinkaware-app">MyDrinkaware app</a>.<sup>5</sup></p> <p>Reaching your goal will put you in good company too. In the UK, nearly four in five (78%) people who drink stick to the UK Chief Medical Officers' weekly low risk drinking guidelines of not having more than 14 units of alcohol per week. And one in seven adults (14.5%) never drink alcohol – with about half of this group made up of people who used to drink but have stopped.<sup>6</sup></p> <p class="btn"><a href="https://www.drinkaware.co.uk/advice/how-to-reduce-your-drinking/your-complete-guide-to-online-peer-support">Online peer support</a></p> <p class="callout-green">Research has found that amongst people who drink alcohol, the more they drink the more likely they are to feel dissatisfied with life.<sup>7,8</sup></p> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="beawareofyourtriggers" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Be aware of your triggers – and know how to beat them</h2> <p>People, places, time and feelings can all be <a href="https://www.drinkaware.co.uk/advice/how-to-reduce-your-drinking/how-to-stay-on-track/how-to-spot-your-triggers/">triggers for drinking alcohol</a>. Think about what your own personal triggers to drink alcohol are and how you can change your behaviour while fitting your lifestyle.</p> <p>To succeed in reducing your drinking you also need to break the associations you have with the occasions you drink, and the things you do when you’re drinking.<sup>9</sup> For example:</p> <ul> <li>If you tend to reach for a drink when you come home from work, you could plan an alternative activity to try and break this link. Go for a walk or read a book instead</li> <li>If you tend to drink too much with a certain group of friends, instead of missing out on seeing them you could plan to do something different with them that doesn’t involve drinking</li> <li>If you are in a routine of meeting workmates for a drink after work, you could suggest having something to eat first and set yourself a one or two drink limit. Or you could give it a miss for a while, until you’re more comfortable with your new habits.</li> </ul> <p class="btn"><a href="https://www.drinkaware.co.uk/advice/how-to-stay-on-track/how-to-spot-your-triggers">How to spot your triggers</a></p> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="stickwithit" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Stick with it</h2> <p>Like any change, there may be times that you doubt yourself or feel like you are missing out on what you had before. It’s a totally natural way to feel. Recognising this ahead of time – and working out how you can deal with those feelings – will help you avoid them from coming up as a surprise, and keep you focussed on your goal.</p> <p>It’s also worth remembering that slip ups can happen for anyone – we’re all human! Don’t beat yourself up – if you haven’t hit your goal one week, make a fresh start the next. With a bit of initial effort and focus you will find that, over time, your new healthier habits become more ingrained and subconscious<sup>10</sup> - making them second nature.</p> <p class="btn"><a href="https://www.drinkaware.co.uk/advice/how-to-stay-on-track/how-to-get-things-back-on-track-after-a-slip-up">How to get back on track after a slip-up</a></p> <p> </p> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="noticehowyoufeel" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Notice how you feel</h2> <p>Keeping a note of how you feel as you cut back can be really motivating.</p> <p><a href="https://www.drinkaware.co.uk/advice/how-to-reduce-your-drinking/the-benefits-of-drinking-less">There are lots of benefits to reducing your drinking.</a> You might have more energy, be sleeping better or feel more productive. Use the free <a href="https://www.drinkaware.co.uk/tools/mydrinkaware-app">MyDrinkaware app</a> to see how many calories you have cut and keep track of the money you have saved by not spending it on alcohol.</p> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="celebrateyoursuccesses" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Celebrate your successes</h2> <p>It's important to recognise your achievements along the way.</p> <p>Even if your progress has been small, give yourself some praise.</p> <p>Think about how you can reward yourself for your progress. For example, if you’ve saved money, could you treat yourself to something that you will enjoy, like a cinema visit or some new clothes?</p> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/spacer.css"> <section class="spacer customPadding background-white" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <span class="divider-line"></span> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/fullWidthText.css"> <section class="cb-fullWidthText customPadding background-white anchorUnderlineState" id="getsupportifyouneedit" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <h2>Get support if you need it</h2> <p>If you experience <a href="https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/mental-health/alcohol-withdrawal-symptoms">withdrawal symptoms</a> when you cut back on alcohol, it could be a sign that you are <a href="https://www.drinkaware.co.uk/facts/drinking-habits-and-behaviours/am-i-alcohol-dependent">dependent on alcohol</a>, meaning it can be dangerous to cut down suddenly without professional support. Talk to your doctor or a health professional straightaway if you experience any unpleasant effects from cutting down your drinking.</p> <p>Drinkline is a free, confidential helpline. Call 0300 123 1110. Alternatively, <a href="https://www.drinkaware.co.uk/advice/alcohol-support-services/chat-with-an-advisor">Drinkchat</a> is a free online service for anyone who is looking for information or advice about their own, or someone else’s alcohol use. Trained advisors are on hand to give you confidential advice.</p> <p> </p> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/supportCTA.css"> <section class="cb-supportCTA background-white" id="" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <div class="inner"> <div class="top"> <h2 class="h3">Alcohol support services </h2> </div> <div class="content anchorUnderlineState-white"> <p>If you are concerned that you or someone you care about has a problem with alcohol there is a lot of help available. Here you can find useful links and phone numbers to get the support you need.</p> <a href="https://www.drinkaware.co.uk/advice/alcohol-support-services" class="btn white" aria-label="Link To Get Support"> Get Support </a> </div> </div> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/pageFeedback.css"> <section class="cb-pageFeedback background-white" id="" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <div class="inner"> <div class="top"> <h3 class="h5">Was this information helpful?</h3> <div class="stars"> <div class="starsItem" data-rate="5"> <svg aria-hidden="true" role="img"> <use xlink:href="/images/icons.svg#icon-star" /> </svg> </div> <div class="starsItem" data-rate="4"> <svg aria-hidden="true" role="img"> <use xlink:href="/images/icons.svg#icon-star" /> </svg> </div> <div class="starsItem" data-rate="3"> <svg aria-hidden="true" role="img"> <use 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dinner table with food" class="lazyLoad"> </picture> </div> <div class="text"> <div class="top anchorUnderlineState"> <p class="overline"> Want to know more?</p> <h2 class="title h3">Related information</h2> <p>Arming yourself with strategies and tips can help you or a loved one take small steps towards big results.</p> </div> <div class="itemContainer"> <a href="/news/how-to-moderate-drinking-when-your-partner-doesnt-want-to/" aria-label="Link To How to moderate drinking when your partner doesn't want to" class="item"> How to moderate drinking when your partner doesn't want to <span class="arrow"> <svg aria-hidden="true" class="icon-pill-arrow" role="img"> <use xlink:href="/images/icons.svg#icon-pill-arrow" /> </svg> </span> </a> <a href="/advice-and-support/help-to-reduce-drinking/alcohol-in-the-home/" aria-label="Link To Alcohol in the home" class="item"> Alcohol in the home <span class="arrow"> <svg aria-hidden="true" class="icon-pill-arrow" role="img"> <use 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data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <div class="inner"> <div class="top"> <h2 class="h5"> References <span></span> </h2> </div> <div class="itemContainer"> <div class="item" id="ref-3292"> <p> <span class="number">[1]</span> Michie, S., Whittington, C., Hamoudi, Z., Zarnani F., Tober, G., & West, R. (2012). Identification of behaviour change techniques to reduce excessive alcohol consumption. 107(8): 1431-40. </p> </div> <div class="item" id="ref-3432"> <p> <span class="number">[2]</span> <a href="https://doi.org/10.1016/j.dadr.2022.100036" target="_blank">Treloar Padovano, H., Levak, S., Vadhan, N. P., Kuerbis, A., & Morgenstern, J. (2022). The role of daily goal setting among individuals with alcohol use disorder. Drug and Alcohol Dependence Reports, 2, 100036. https://doi.org/10.1016/j.dadr.2022.100036</a> </p> </div> <div class="item" id="ref-3474"> <p> <span class="number">[3]</span> <a href="https://doi.org/10.1186/s12889-019-7468-8" target="_blank">Ojo, S. O., Bailey, D. P., Brierley, M. L., Hewson, D. J., & Chater, A. M. (2019). Breaking barriers: Using the behavior change wheel to develop a tailored intervention to overcome workplace inhibitors to breaking up sitting time. BMC Public Health, 19(1), 1126. https://doi.org/10.1186/s12889-019-7468-8</a> </p> </div> <div class="item" id="ref-3390"> <p> <span class="number">[4]</span> <a href="https://doi.org/10.1177/1559827617729634" target="_blank">Bailey, R. R. (2017). Goal Setting and Action Planning for Health Behavior Change. American Journal of Lifestyle Medicine, 13(6), 615–618. https://doi.org/10.1177/1559827617729634</a> </p> </div> <div class="item" id="ref-3509"> <p> <span class="number">[5]</span> <a href="https://www.drinkaware.co.uk/about-us/what-we-do#ourimpact" target="_blank">Drinkaware – what we do. Our impact. Available at: https://www.drinkaware.co.uk/about-us/what-we-do#ourimpact </a> </p> </div> <div class="item" id="ref-3681"> <p> <span class="number">[6]</span> <a href="https://www.drinkaware.co.uk/media/czupflsu/drinkaware_monitor_2022_research_report-2.pdf?mode=pad&rnd=133132469700000000" target="_blank">Drinkaware Monitor 2022 Report</a> </p> </div> <div class="item" id="ref-3336"> <p> <span class="number">[7]</span> <a href="https://doi.org/10.1093/alcalc/agr151" target="_blank">Koivumaa-Honkanen, H., Kaprio, J., Korhonen, T., Honkanen, R. J., Heikkilä, K., & Koskenvuo, M. (2012). Self-reported life satisfaction and alcohol use: a 15-year follow-up of healthy adult twins. Alcohol and alcoholism (Oxford, Oxfordshire), 47(2), 160–168. https://doi.org/10.1093/alcalc/agr151 </a> </p> </div> <div class="item" id="ref-3308"> <p> <span class="number">[8]</span> <a href="https://doi.org/10.3389/fpsyt.2021.578180" target="_blank">Jensen, P., Haug, E., Sivertsen, B., & Skogen, J. C. (2021). Satisfaction With Life, Mental Health Problems and Potential Alcohol-Related Problems Among Norwegian University Students. Frontiers in Psychiatry, 12, 578180. https://doi.org/10.3389/fpsyt.2021.578180</a> </p> </div> <div class="item" id="ref-4811"> <p> <span class="number">[9]</span> <a href="https://rptel.apsce.net/index.php/RPTEL/article/view/2020-15010" target="_blank">Chen, W., Chan, T. W., Wong, L. H., Looi, C. K., Liao, C. C. Y., Cheng, H. N. H., Wong, S. L., Mason, J., So, H.-J., Murthy, S., Gu, X., & Pi, Z. (2020). IDC theory: habit and the habit loop. Research and Practice in Technology Enhanced Learning, 15. Retrieved from https://rptel.apsce.net/index.php/RPTEL/article/view/2020-15010 </a> </p> </div> <div class="item" id="ref-3298"> <p> <span class="number">[10]</span> <a href="https://doi.org/10.3389/fpsyg.2020.00560" target="_blank">van der Weiden, A., Benjamins, J., Gillebaart, M., Ybema, J. F., & de Ridder, D. (2020). How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Frontiers in Psychology, 11, 560. https://doi.org/10.3389/fpsyg.2020.00560</a> </p> </div> </div> </div> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/pageInformation.css"> <section class="cb-pageInformation customPadding background-white" id="" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container small"> <div class="dates"> <p><strong>Last Reviewed: </strong>3rd August 2023</p> <p><strong>Next Review due: </strong>3rd August 2026</p> </div> </div> </section> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/contentblocks/newsletterSignUp.css"> <section class="cb-newsletterSignUp customPadding customSubnavBG background-white" id="" data-aos="fade-up" data-aos-duration="800" data-aos-delay="0"> <div class="container"> <div class="inner"> <div class="content anchorUnderlineState"> <div class="top"> <p class="overline">Newsletter</p> <h2 class="title">Tips to change your relationship with alcohol</h2> </div> <div id="newslettersignup" data-addressbook='32778248' data-gtm='GTM-MRMQMC'></div> </div> </div> </div> </section> </div> </div> </div> </div> <link rel="stylesheet" href="https://media.drinkaware.co.uk/assets/css/views/components/webchat.css"> <div id="chat" data-botavatarinitials="BOT" data-webchaturl="https://api.drinkaware.co.uk" data-stylenonce="5Qboo5jXEZAqSZCfjJAVF5+s" data-imagepath="/images/views/components/chatbot" data-introtext="Hello! 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