Use this guide if you want to drink less, take part in a dry month, or feel your drinking has crept up. You need a week of honest notes about what you drink, or a drink-tracking app.
Step by step
Track what you drink for a week
Write down every drink, its size and strength, and when and why you had it. Use a free drink-tracking app to convert drinks into units. Many people find they drink more than they thought.
Compare with the low-risk guideline
The UK Chief Medical Officers advise that to keep health risks low, men and women should not regularly drink more than 14 units a week, spread over three or more days with several drink-free days. There is no completely safe level of drinking. Pregnant people are advised not to drink at all.
Set a clear goal
Decide on a goal such as a certain number of drink-free days each week or a limit per occasion. Write it down and tell someone you trust. Start with changes you can realistically keep.
Make simple swaps
Choose smaller glasses, lower-strength or alcohol-free drinks, and alternate alcoholic drinks with water. Avoid keeping large amounts of alcohol at home. Plan activities that do not revolve around drinking.
Handle social situations
Decide before going out how much you will drink, and have a short answer ready if someone offers another. Eat before and while drinking. It is fine to leave early or be the driver.
Know when to get help
If you drink heavily every day, do not stop suddenly without advice, as alcohol withdrawal can be dangerous; speak to your GP first. Your GP or local alcohol support service can help, and you can call NHS 111 for advice. If someone has severe symptoms such as seizures, confusion or hallucinations, call 999.
Ready-to-use checklist
- Week of drinks tracked
- Weekly units worked out
- Goal written down
- Drink-free days planned
- Alcohol-free options bought
- Social plan ready
- Someone told about your goal
- GP contacted if drinking daily and heavily
Practical tips
- Notice how you sleep and feel on drink-free days and write it down as motivation.
- Check the strength on the label, as similar-looking drinks can contain very different units.
- Do not drink and drive; even small amounts affect your ability to drive safely.
Common problems
I get shaky, sweaty or anxious when I do not drink.
These can be signs of physical dependence. Do not stop suddenly; speak to your GP or call NHS 111 for advice on cutting down safely.
I keep going over my limit at weekends.
Plan your weekend in advance, set a drinks limit and bring your own alcohol-free options. Try swapping one regular drinking occasion for a different activity.
Friends pressure me to keep drinking.
Have a simple, confident answer ready, such as I am driving or I am having a break. Real friends will usually respect your choice after the first time.
This guide gives general information, not personal legal, financial or medical advice. Rules and prices change, so check the current position with the official service before acting.
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