Risky-time plans

Plan the difficult evening before it starts

Friday after work, dinner alone or a party can be easier to prepare for than to improvise through. Write down the moment, the alternative and the person you can contact, then keep that plan where you will see it.

Updated 2 November 2026 · 4-minute read · By VANTH Studio, The Netherlands

Start with the moment you can name

“I want to drink less” is a goal. “Friday, when I get home from work” is a moment you can plan for. Note the place, time and usual cue in your own words. You do not need to diagnose why it happens to record a situation you recognise.

NIAAA’s guidance on urges recommends identifying triggers, avoiding tempting situations where possible, and preparing coping options for those you cannot avoid.

A worked Friday-evening example

This is an example to adapt, not a personal treatment plan:

• The moment: arriving home at 6 p.m., tired and without dinner arranged.
• The first action: eat the meal already prepared and take a short walk.
• The reason to keep nearby: your own sentence about why this evening matters.
• The support: a friend who has agreed you can message, plus your usual professional support if you have it.
• The exit: if an invitation feels too difficult, leave or suggest another activity.

Choose alternatives that are available to you. A plan that depends on a closed gym or a friend who has not agreed to be available needs a backup.

Put it into LastGlass

Add the risky time and the response you want to remember. Keep your own reasons in the app and add a trusted-contact shortcut if you want one. Check that any reminders you choose fit your evening; the app is not a monitored service.

When an urge appears, I need support now opens the iPhone toolkit. You can start a timer, use breathing or grounding, read your reasons or choose to contact someone. The timer defaults to 20 minutes and can be changed. It does not promise an urge will end on schedule. All of these core iPhone tools are free.

Review the situation the next day

Record what happened, including drinking if it occurred. Note the part of the plan you used and what was missing. An activity streak can recognise that honest return while your drinking record remains accurate.

For example, if hunger was not the problem but a work message was, change the next plan around the message and your response. Use the printable worksheet if paper is more useful. Personal patterns in LastGlass+ can help you review your logged context, but a pattern in a record does not prove a medical cause.

Know when the plan needs more support

If evenings remain difficult, discuss them with a qualified professional rather than relying on a tracker alone. If dependence or withdrawal may be involved, the NHS advises medical support before stopping suddenly. A breathing exercise, an evening plan and a counter cannot establish that a change is medically safe.