7 tips to cut back on alcohol

Whether you’re thinking about cutting back on alcohol just for the holidays or for the long term, remember that every little step counts. Research shows even small changes can have a big impact, and you deserve to feel good about the steps you take. With the right plan and some support, it’s easier than you might think.

And, remember, you’re not in this alone – there are people ready to cheer you on!

1. Set gentle, realistic goals

Start by deciding how many days a week you’d like to drink and how many drinks feel right for you. The American Association for Cancer Research suggests that “moderate drinking” means up to one drink per day for women and up to two for men. And here’s encouraging news: studies show that cutting back on alcohol, or stopping altogether, can lower your risk of certain cancers – by as much as 8% for alcohol-related cancers and 4% for all cancers.

2. Enlist an accountability partner

Everyone can use a little backup when making a lifestyle change. Talk to a loved one, a friend, or someone in your care circle about your plan. They can offer encouragement on tough days and celebrate your wins. Online communities like "The Mindful Drinkers" on Facebook may also be helpful.

3. Know your “no”

Turning down a drink can be hard, especially at social events and holiday gatherings. Having a kind but firm response ready — it can be as simple as “No, thank you” — can make it easier to feel confident in your decision. By standing firm, you honor your boundaries while still enjoying the moment.

4. Try new routines

If your go-to way to unwind has been reaching for a drink, try switching things up. A quick walk, practicing mindfulness, or curling up with a good book can be just as relaxing.

If socializing often involves alcohol, explore new ways to spend time with friends and family. Try working out together, playing board games, visiting museums, or taking fun classes.

5. Enjoy non-alcoholic alternatives

It’s okay to want something special to drink! Thankfully, there are plenty of delicious non-alcoholic choices available today, from sparkling waters to creative mocktails. Many restaurants and bars now offer festive, alcohol-free options that let you join in the celebration.

6. Reflect on why you drink

Take a moment to think about why you reach for a drink. Do you drink when you're stressed, lonely, or bored? Recognizing your triggers can help you develop new habits — like calling a friend, journaling, or trying a quick breathing exercise when those feelings come up.

7. Take one day at a time

Cutting back doesn’t have to be all-or-nothing. Each day is a new opportunity, and each step counts. Celebrate your progress, no matter how big or small, because you’re doing this for your health — and that’s something to be proud of.

Reducing your alcohol consumption is a meaningful step toward your well-being. Cheers to you for taking care of yourself!