December presents a unique challenge for those aiming to moderate their alcohol consumption. A convergence of work deadlines, office parties, family gatherings, and school events often makes drinking feel not just normal, but socially obligatory.
Why Willpower Often Fails in December
Experts note that the festive period creates a "perfect storm" for increased drinking. According to Katinka van de Ven, an alcohol and other drug specialist at UNSW Sydney, and Nicole Lee, an Adjunct Professor at Curtin University's National Drug Research Institute, relying solely on self-control is a flawed strategy. Evidence indicates that focusing on how you will approach social situations, rather than simply on what you will avoid, leads to more successful outcomes.
Practical Strategies for Mindful Drinking
Here are eight practical, evidence-supported methods to help you stay in control of your drinking this silly season.
1. Plan Your Drinking in Advance
Our brains exhibit "present bias," prioritising immediate rewards over long-term goals. This makes it hard to refuse a drink in the moment. By pre-planning which days you will drink and which you won't, you remove the need for on-the-spot decisions when willpower is low. Look at your December calendar and commit to your plan ahead of time.
2. Track Every Drink
Monitoring your consumption is one of the most effective ways to reduce it. The act of recording—whether in a dedicated app like Drink Tracker, a notebook, or your phone calendar—increases mindfulness and reveals your patterns. Writing it down in real time is more effective than relying on memory.
3. Embrace Alcohol-Free Alternatives
The rise in quality alcohol-free beers, wines, and spirits has made socialising without intoxication easier for many. They can help maintain the ritual of drinking. However, they are not suitable for everyone, particularly if the taste or smell is triggering. It's important to know what works for you.
4. Pace Yourself Deliberately
A simple yet powerful tactic is to alternate each alcoholic drink with a non-alcoholic one. Water is ideal, but any zero-alcohol beverage will reduce your overall intake. This also aids hydration, potentially lessening next-day hangovers. Eating a healthy meal before or while drinking slows alcohol absorption, giving your body more time to metabolise it.
Managing Setbacks and Social Pressure
5. Avoid the All-or-Nothing Trap
Beware of the "goal violation effect," where a single slip-up leads to abandoning your plan entirely. If you have an extra drink, don't think you've "blown it." View it as a minor slip and reset your intentions immediately, or at the next drink or day.
6. Create Accountability
Tell a friend or partner about your goal to drink less. Their support and your desire to stay accountable can be powerful motivators. It's even better if they decide to join you in cutting back.
7. Prepare Your Responses
People may notice you're drinking less. Have a few polite, prepared responses ready for when you're offered a drink, such as "I'm good for now" or "I'm pacing myself tonight." You don't owe anyone a lengthy explanation.
8. Practice Self-Compassion
Change is rarely linear. Responding to a slip with shame or guilt can often lead to more drinking. Instead, treat it as useful information. Ask yourself what made it difficult and what could help next time. Self-compassion supports long-term behavioural change far more effectively than self-criticism.
The key takeaway for December is that consistent small steps can maintain your goals even during the busiest social month. Focus on building a relationship with alcohol where you are in control. For personalised advice, speak to your GP or explore free resources like Hello Sunday Morning, SMART Recovery, or the Alcohol and Other Drug Hotline.
