December can be a challenging time for anyone trying to reduce their alcohol intake, with work parties, family gatherings and social events making alcohol seem ubiquitous. However, experts suggest that relying on willpower alone is not necessary – having a plan can make a significant difference. Research indicates that focusing on how you will approach a situation, such as using a specific not-drinking strategy, rather than simply avoiding alcohol, can make it easier to follow through.
One key tactic is to look ahead at your calendar and decide in advance when you will and will not drink. This reduces the need to make spur-of-the-moment decisions when social pressure is high and willpower may be lower. Tracking your drinking is another well-supported method for cutting back. Whether using an app, a notebook or a phone calendar, recording drinks in real time can increase mindfulness and help you understand your consumption patterns. Free evidence-based apps, such as Drink Tracker, are available to assist with this.
For many, the growing availability of alcohol-free beer, wine and spirits offers a way to enjoy the ritual of drinking without intoxication. However, these alternatives are not suitable for everyone, particularly those who find the sight or smell of such drinks triggering. Another practical tip is to alternate each alcoholic drink with a non-alcoholic one, ideally water, which can also reduce overall consumption and help prevent dehydration. Eating a healthy, filling meal before and during drinking can slow alcohol absorption and reduce cravings for unhealthy foods.
Attempting to cut back often comes with setbacks, but experts warn against the "goal violation" trap, where one slip leads to abandoning the plan entirely. A temporary lapse should be seen as just that – a slip – and you can reset at the next drink or the next day. Informing a friend or partner about your goals can provide accountability and support. Simple responses such as "I'm good" or "I'm pacing myself" can be used when others offer drinks, without needing lengthy explanations.
Ultimately, making lasting changes involves self-compassion rather than shame or guilt, which can often lead to further drinking. Treat any slip as information to help you plan better next time. For those seeking additional support, free resources such as Hello Sunday Morning, SMART Recovery and the Alcohol and Other Drug Hotline are available, and consulting a GP is also recommended.
