Cut back

How to cut back on alcohol: a practical plan

Cutting back works best with a clear goal, a way to count, and a plan for the moments that make you drink. This guide turns advice from the NHS and the US National Institute on Alcohol Abuse and Alcoholism into seven practical steps.

Updated 27 October 2026 · 7-minute read · VANTH Studio, The Netherlands

Step 1: decide whether to cut down or quit

Cutting down isn't the right goal for everyone. The US National Institute on Alcohol Abuse and Alcoholism (NIAAA) strongly advises quitting if you:

• have tried cutting down but can't stay within the limits you set;
• have alcohol use disorder, or any symptoms of it;
• have a physical or mental health condition caused or made worse by drinking;
• take a medication that interacts with alcohol.

If none of these apply, NIAAA suggests talking with your doctor about whether to cut down or quit. And if you've been drinking heavily for a long time, don't stop suddenly: withdrawal can be dangerous, and doctors can help you do it safely.

Step 2: find your starting point

Before you change anything, track a normal week: what you drank, how much, when and where. Count in units or standard drinks, and measure drinks at home. NIAAA points out that away from home, especially with mixed drinks or topped-up wine glasses, you may be drinking more than you think. A baseline turns "I should drink less" into a number you can actually change.

Step 3: set a weekly goal

NIAAA's advice is to decide how many days a week you'll drink and how many drinks you'll have on those days. For reference, UK guidance is to drink no more than 14 units a week, spread over three or more days, and to have several drink-free days each week if you want to cut down. See how many alcohol-free days a week.

Make the first goal realistic. A goal you hit builds confidence. A goal you miss every week mostly builds guilt.

Step 4: use small tactics on drinking days

The NHS suggests:

• set a limit before you start drinking, and only take a fixed amount of money to spend;
• choose smaller sizes, such as a bottle instead of a pint or a small glass instead of a large one;
• swap to drinks with a lower strength (ABV);
• eat something and drink water before alcohol, and alternate alcoholic drinks with water or soft drinks;
• tell friends and family you're cutting down, so they can support you;
• cut back a little each day, so every day counts as a success.

Step 5: plan for triggers

NIAAA recommends identifying what triggers your urge to drink (certain people, places, activities, times of day or feelings) and planning something else for those moments. If drinking at home is the issue, keep little or no alcohol there. If drinking fills a lot of your time, build in other activities and the friendships that go with them.

Step 6: have a plan for urges and offers

Urges will still come. NIAAA's options include reminding yourself of your reasons, talking it through with someone you trust, distracting yourself, or riding the urge out until it "crests like a wave and passes". See how long alcohol cravings last and urge surfing, step by step.

When someone offers a drink you don't want, have a polite, convincing "no, thanks" ready. NIAAA notes that the faster you say no, the less likely you are to give in.

Step 7: review and adjust

Look back at your week every week. What went to plan? Which day was hardest, and why? Adjust your goal or tactics rather than starting over. NIAAA suggests trying two or three strategies at a time and adding others as needed. If after two to three months you're not making progress, consider quitting altogether, seeking professional help, or both.

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