Reduction Strategies
Choose 2-3 evidence-based strategies to focus on this week. Check them off daily to build lasting habits.
Available Strategies
The Weekly Budget Anchor
Set a hard weekly unit limit and track it visually. The constraint creates the decision architecture.
The 2-Day Rule
Mandate 2 alcohol-free days per week. Non-negotiable. The pattern breaks the automaticity.
The Trigger Map
Log the context of every drink. Awareness precedes control. You cannot manage what you do not measure.
The 10-Minute Pause
Wait 10 minutes before pouring. Insert friction into the automated sequence. Most cravings pass in 7 minutes.
The Substitution Protocol
Replace one drink per session with a non-alcoholic alternative. Maintain the ritual, remove the substance.
The Portion Lever
Switch to smaller glasses. Environmental design beats willpower. Reduce serving size by 30% without conscious effort.
The ABV Downshift
Choose lower-ABV wines or dilute with sparkling water. Same volume, 40% less alcohol. The math is asymmetric.
The Access Barrier
Remove alcohol from easy reach. Store it in a separate location. Increase activation energy for the behavior.
The Ritual Replacement
Design a new evening routine that does not involve alcohol. Tea ceremony, reading ritual, evening walk.
The Progress Tracker
Review your data weekly. Celebrate small wins. The feedback loop reinforces the behavior change.
No active strategies yet
Activate 2-3 strategies above to start building healthier habits.