Choose 2-3 evidence-based strategies to focus on this week. Check them off daily to build lasting habits.
Use smaller glasses for better portion control
Track your consumption against a visual weekly goal
Understand what prompts you to drink
Start with 2 alcohol-free days per week
Wait 10 minutes before pouring a drink
Replace one drink per session with a non-alcoholic option
Select lower-alcohol wines or dilute with sparkling water
Remove alcohol from easy reach at home
Develop habits that don't involve alcohol
Acknowledge small wins along your journey
Activate 2-3 strategies above to start building healthier habits.