How to get things back on track after a slip-up
No matter what your goal is, it’s totally normal to face some setbacks along the way. If you’re on the road to cutting down your drinking, these tips can help you get back on track after a slip-up.
Most people who are trying to reduce their drinking experience the odd blip along the way. Understanding why it can happen and what to do about it can help keep you on track to achieve your goals.
A slip up could mean that you’ve drunk a bit more than you’d planned on one occasion, or you haven’t reduced your weekly consumption as quickly as you want. But, with the right mindset, you can make sure a single lapse is just that – a one-off. Read on to find out how to get back on track and meet your long-term goals.
Start with a personal goal
If you’ve had a ‘slip up’, it follows that you must have had a goal in mind in the first place. A common mistake can be having a goal that’s too vague – simply saying ‘I want to drink less’ could make a slip up feel more demoralising if you can’t see the big picture of progress you’re making.
Choosing something that’s specific and realistic for you will give you the best chance of success. For example, having several drink-free days each week is a good way to cut down. Another good target to aim for is to stick to the UK Chief Medical Officers’ low risk drinking guidelines – that means no more than 14 units of alcohol a week, spread over three or more days with several drink-free days, and no bingeing.
It can be a good idea to break down your goal into smaller steps too: where do you want to get to this week, versus this year?
Take the Drinking Check to find out how much you're drinking.
Remember why it matters to you
Whether your goal is to reduce your weekly drinking, avoid binge drinking or stop completely - you’re more likely to be successful if you have a clear, personal reason why you want to achieve it.
For example, you might be cutting your drinking to help you improve your health, lose weight, save money or improve your relationships. Think about why it matters to you and keep that reason in mind as a way to motivate yourself after any set-backs.
One in five UK adults who drink use alcohol-free drinks as a way of moderating their alcohol consumption. Getting into the habit of drinking fewer standard alcoholic drinks and replacing them with alcohol-free or low alcohol alternatives can form part of a sustainable approach to cutting down on alcohol in the longer-term.
Keep track
Next, once you’ve set the goal that’s right for you, keeping track of your progress can help you see the big picture and boost your chance of success. For example, if you drank on a day you didn’t intend to, seeing it in the context of all the other days where you stuck to your guns can show that a blip doesn’t mean you need to get downhearted.
A great way of keeping track is the free MyDrinkaware app. By tracking units, calories and sleep quality, side-by-side, MyDrinkaware can guide you towards a brighter mood and healthier lifestyle.
Understand why slip-ups happen
If you found yourself drinking when you didn’t plan to, think about why it happened. Was it because you felt bored or stressed? Is there a particular place, person or situation that made you feel tempted?
Being aware of your triggers is the first step towards being able to control them.8 You could try making a list of your triggers so you know what to look out for.
More than 40% of our daily behaviours are determined by habits.9 That means building new, healthier ones is a process – and it also means it’s something that anyone can achieve.
With a bit of initial effort and focus you will find that, over time, your new healthier habits become more ingrained and subconscious - making them second nature.10
Learn from lapses
Of course, even with a clear, achievable goal, none of us are perfect. Mistakes happen.
It’s often said that you can learn more from a mistake than plain sailing. If you’ve had a slip-up, it can be an ideal time to refocus on what you want to achieve, why you want to do it, and plan how you’re going to get there.
Perhaps you find you have unhelpful thoughts that get in the way of what you want to achieve. Resources like the NHS’ online self-help CBT tips (cognitive behavioural therapy) can help you deal with worries, build your resilience and work through problems in new ways.
Planning in advance for how you will react can help you make sure it’s just a bump in the road, rather than something that stops you completely.
Challenge your mindset
If you have previously had habits where drinking alcohol is your ‘go to’ response to a situation, challenging your mindset can be helpful. Try making a list of all the ‘pros’ you associate with drinking. For example, if you think drinking helps you relax or socialise, think of the other things you enjoy unwinding or interact with a group of friends.
The more you challenge your old mindset, the less often you’ll feel that your only course of action is to have a drink. Research has found that amongst people who drink alcohol, the more they drink the more likely they are to feel dissatisfied with life.
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 MyDrinkaware app.
Recognise and reward your achievements
Remember, reducing how much you drink is great for your health. Always congratulate yourself for what you have achieved, no matter how small the milestone is.
Notice how you feel when you’ve had less to drink - perhaps you are sleeping better, you’ve got more energy, you’re achieving more at work or you’re more able to maintain a healthy weight. Recognising each of the benefits of drinking less will make cutting back easier.
Drinkchat
Drinkchat 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, and you don’t even have to make a phone call.
Take the Drinking Check
We all have slip-ups, it's about getting back up that counts. Take the Drinking Check to understand more about your drinking to help achieve your goals.
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Arming yourself with strategies and tips can help you or a loved one take small steps towards big results.
Last Reviewed: 22nd August 2024
Next Review due: 22nd August 2027