What we’ll cover:

• Practical tips for reducing alcohol
• Alternatives to alcohol
• Tips for social situations

‍In part one of our series on alcohol, we looked at how alcohol affects your health and how reducing your intake can improve your well-being. While it’s not always easy to change habits, this guide focuses on simple, practical tips to help you feel more in control of your drinking.Many people enjoy drinking alcohol as part of social occasions or to relax at the end of the day. Finding ways to be more mindful about how and when they drink can lead to better well-being.Whether you’re looking to drink less, make healthier choices, or simply feel more in control, small changes can make a big difference. This guide offers practical tips for anyone who wants to be more intentional about their drinking habits — whether you want to reduce your intake, try alcohol-free days, or explore new alcohol-free routines.

‍How to create mindful drinking habits

‍If you’d like to be more thoughtful about your drinking, here are some helpful strategies to include in your weekly goals:

• Set alcohol-free days: Aim to have at least a few alcohol-free days each week. This gives your body time to rest and can help you feel more in control of your habits.
• Create personal limits: Set a weekly or event-based limit on how much alcohol you plan to drink. For example, you might choose to have fewer drinks at social events or enjoy only one glass with dinner.
• Budget for drinks: Decide how much money you want to spend on alcohol. This helps you stick to your personal goals and avoid impulsive purchases.
• Stay hydrated: Drink water or non-alcoholic drinks between alcoholic ones. This can slow down your drinking pace and help you stay hydrated.
• Avoid drinking in rounds: Drinking in rounds with friends can make it harder to track your intake and may pressure you to drink more. Choose to buy your own drinks or take a break between rounds.
• Eat before you drink: Eating a balanced meal before drinking slows the absorption of alcohol, helping you stay more in control of your choices.
• Create new evening rituals: If you’re used to unwinding with a drink, try swapping it for something new. Activities like reading, listening to music, or taking a short walk can help you relax without alcohol.

Social strategies for mindful drinking

‍Social events can be one of the trickiest times to manage alcohol consumption, especially if drinking is a big part of the event. Here are some ways to enjoy social occasions on your own terms:

• Be selective with social events: If certain events centre around heavy drinking, you could choose to arrive later, leave earlier, or focus on the parts of the event that don’t involve alcohol.
• Opt for social activities that aren’t focused on drinking: Instead of pub-based meetups, suggest meeting for coffee, dinner, or outdoor activities like a walk, picnic, or sporting event.
• Communicate your intentions: Let friends and family know that you’re focusing on more mindful drinking. Sharing your goals can reduce social pressure and encourage support.
• Be the designated driver: Offer to drive your friends to events. It gives you a clear reason to stay alcohol-free for the night and provides a valuable service to others.
• Seek out social support: Spend time with people who support your intentions. This could be friends, family, or like-minded people who want to drink more mindfully.

Plan and prepare for success

‍Planning ahead makes it easier to stick to your goals. Here are some simple ways to stay on track:

• Identify your triggers: Think about situations, people, or places where you tend to drink more than planned. Once you know your triggers, you can plan ahead by making a different choice, like arriving later or leaving earlier.
• Stock up on alcohol-free alternatives: Having options at home makes it easier to enjoy non-alcoholic drinks. Popular choices include:some text
  • Sparkling water with fresh fruit, like lemon, lime, or berries
  • Herbal teas for a warm, soothing option in the evenings
  • Alcohol-free beers, wines, or pre-mixed fruit drinks for a social alternative
• Build new habits: If you’re used to pouring a glass of wine in the evening, create a new ritual. For example, make a calming herbal tea, take a relaxing bath, or try a quick workout.

Take home message

‍Being mindful about alcohol isn’t always about restriction — it’s about being intentional with your choices. Whether you want to drink less, enjoy more alcohol-free days, or simply have more control over your drinking habits, there are lots of small changes you can make.By finding new activities, creating healthy routines, and exploring alternative drinks, you give yourself more options. Every positive choice builds momentum. Over time, you’ll feel more in control of your drinking habits and more connected to your overall well-being.