1. Set a drinking goal
Choose a limit for how much you will drink. Make sure your limit is not more than one drink a day if you’re a woman, or two drinks a day if you’re a man—and try to schedule some alcohol-free days each week. Now write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror.
2. Keep a “diary” of your drinking
To help you reach your goal, keep a “diary” of your drinking. For example, write down every time you have a drink during the week. Try to keep your diary for 3 or 4 weeks. This will show you how much you drink and when. You may be surprised. How different is your goal for the amount you drink now?
3. Watch it at home
Try to limit or remove alcohol from your home. It’s much easier to avoid drinking if you don’t keep temptations around.
4. Drink slowly
When you drink, sip your drink slowly. Take a break of 30 minutes or one hour between drinks—or drink soda, water, or juice after each alcoholic drink. Drinking on an empty stomach is never a good idea, so make sure you eat food when you drink.
5. Take breaks from alcohol
Pick a day or two each week when you will not drink at all. Then, try to stop drinking for one week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.
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