I would like to reduce my drinking

Now you’ve decided to reduce your drinking, you’ve already taken that first positive step towards a healthier, happier life.

Sticking to the UK Chief Medical Officers’ (CMOs’) low risk drinking guidelines (no more than 14 units a week, spread over three or more days, with several drink-free days, and no bingeing) will lower your risk of several cancers, liver and heart disease.³ It will also lower your blood pressure.⁴

Cutting back on alcohol could help you save money, improve your relationships and have positive effects on the way you look and feel too – often within a few days.

Get started

Here’s our guide to get started:

1. Know the limits

The advice is the same for men and women. To keep health risks from alcohol low you should drink no more than 14 units of alcohol each week, spread over three or more days with several drink-free days, and no bingeing.⁵

If you currently have a drink every night, it might not feel like a lot, but those units quickly add up over a week. For example, one medium 175ml glass of wine, or a can of lager every night, will mean you are drinking more than 14 units a week.⁶ If you're unsure how your drinks add up, you can use our Unit and Calorie Calculator below.

2. Identify your triggers

Do you know when and why you drink alcohol? Perhaps it’s a reward after a tough week or maybe a celebration goes hand-in-hand with a drink. Identifying your drinking triggers will help you recognise when and why they happen, helping you to think about how you can replace alcohol with something else.

3. Ask for support

Having a supportive friend or partner that knows you’re trying to cut back on your drinking can make a big difference. Tell them how important it is for you and why. Remember, you might not be the only one wanting to cut back, and you might even end up encouraging someone else to join you.

If you’re in a relationship, you’re often more likely to make a positive change for your health if you do it together.⁷ But if your partner doesn’t want to cut down with you, we have advice to help you.

There is a big online community of people who are on the same journey to reduce their drinking or stop completely – so you aren’t alone.

4. Plan ahead

If you have a stressful week ahead, plan ahead for something different to do that doesn’t involve alcohol. This can be as simple as going for a long walk, going to the cinema or booking a meal out. Plus it gives you something different to look forward to.

5. Take drink-free days 

How many drink-free days do you have? Having at least three drink-free days each week will give your body a break from alcohol and help you stick to the low risk drinking guidelines of no more than 14 units a week. Why not use them as an opportunity to pick up a new hobby or interest, be more physically active or find new ways to socialise.

6. Try switching to low alcohol or alcohol-free drinks

If you’re looking for a way to cut down on alcohol without cutting it out completely, alcohol-free or low alcohol drinks could be right for you. These days there are more, better tasting low alcohol and alcohol-free drinks to choose from than ever before.

Drinkaware research has found regular drinkers of low alcohol products thought the taste had improved over recent years. Negative perceptions of taste were more common among people who hadn’t tried them, with many people pleasantly surprised with the taste when they did.⁸ Why not try some on your next night out?

7. Track your progress

Now you’re ready to enjoy life while drinking less, the free MyDrinkaware app will support you on your journey. It helps you to track your drinks, check calories, and see how alcohol is affecting your sleep – all with personalised support to achieve your targets. You can find the link below.

8. Don’t give up! And celebrate your achievements

Stick with it! Around two thirds 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 subconscious¹⁰ – making them second nature.

And don’t forget to celebrate your achievements. Whether it’s relaxing on the sofa with a new boxset or film at the end of the week, or a day trip to a favourite place after the first month, don’t forget to reward yourselves when you achieve a goal.

Next Steps

See how your drinks add up

Try our Unit and Calorie Calculator below to quickly calculate your units and calories.

Explore how to drink less at home

We've got lots of tips to help you cut back alone or with a partner.

Alcohol in the home