Over the past few years, new trends have been popping up that encourage us to rethink our relationship with alcohol. Along with No-Shave November, we now have the “sober curious” movement, Dry January, and a bunch of drinking apps to keep drinking habits in check. It’s clear that there’s a growing interest in sober or sober-ish living. More and more people are starting to ask themselves if that second (or third… or fourth) drink is really worth it.

People are becoming much more aware of the not-so-fun side effects of drinking, whether from personal hangover horror stories or seeing it on TV and movies. All of these experiences are making people feel more comfortable exploring a sober-ish lifestyle. In my experience, it’s slowly becoming more normal for people to opt out of drinking for reasons like anxiety, medication, health, or even the cost (imagine the vacation you could go on with just your bar savings).

If you’re struggling with substance abuse, cutting back won’t be enough. You’ll need professional support and abstinence to overcome it. But if you’re just trying to feel better (or avoid waking up feeling like a human raisin with a headache), a little strategizing can go a long way.

Keeping Track: How Alcohol Really Affects You

First things first: get real with yourself. Start tracking your drinking habits. As a data nerd, I love starting with this approach because it’s like collecting data that you’ll use to make better decisions on yourself. You’ll want to record things like:

• What day did you drink
• What time did you start and stop?
• How much did you drink?
• What did you drink?
• Any symptoms during or after drinking (e.g., brain fog, anxiety, vomiting, or cringing at those “brilliant” things you said after drink number three)?

Once you start recording the data, you’ll begin to notice patterns. It could be things like:

• Drinking on Sundays affects my Monday work performance.
• Starting at 5 PM leads to drinking more and feeling worse later.
• When I stick to two drinks, I feel fine afterward.

For me, it was clear. I never had a big love affair with alcohol. Sure, there were fun times (and some not-so-fun ones that I’d rather not mention), but once I had kids? Forget it. Trying to manage a hangover while taking care of kids who couldn’t care less about your “need” for sleep is brutal. Plus, I didn’t enjoy feeling bloated after just a couple of drinks and worse, feeling sick after a few more.

Know Your Why: What’s Your Real Motivation?

Why do you want to drink less? People cut back for all sorts of reasons: health, mental clarity, or simply feeling better. For me, it boiled down to not enjoying the taste and especially dreading the after effects: the hangover. Peer pressure wasn’t worth the headache (literally). I would still buy a round of drinks, and have one with the crew every once in a while, but avoided trying to ‘keep up’. Kelly would have to pick up my pieces after a long night out, and it wasn’t fair to her either.

So, what’s your “why”? Having a clear reason can help you stay committed when those drink offers come rolling in.

1. Start Simple: Swap Half of Your Drinks

One of the easiest ways to cut back is by swapping half of your alcoholic drinks for something non-alcoholic. Since you’ve already collected your drinking data, you might notice that 3-4 drinks is your tipping point. So, stop at 2 and switch to soda, seltzer, or water. Another method is to make every other drink a water. This keeps you hydrated and feeling better at the end of the night and cuts your drinking in half.

For me, soda is my go-to. At a party, I can sip on a soda, and it’s a bit like an undercover operation. Most wouldn’t know what I was drinking, reducing the social anxiety. Suddenly, the social pressure is gone, and you’re saving yourself from extra calories and a hangover. Win-win!

2. Delay Your First Drink: Slow and Steady Wins the Race

Another trick is to simply delay your first drink. Your data might show that starting earlier leads to feeling worse later. So, when you feel the urge for that first drink, set a timer on your phone for 15-30 minutes and wait it out. Chances are, the craving will pass, or you’ll end the night with one less drink.

I’ve had a lot of success delaying my first drink until everyone else’s second round. It reduces social pressures as you still get a drink, but you are already one less than the rest of your friends. Combine this with one of the other tricks and you’ll find a ton of success.

3. Embrace the Ritual: Try Mocktails

One of the social challenges of cutting down on alcohol is that it’s not just the drinks we miss, it’s the ritual. That’s where mocktails come in. Mocktails are becoming way more popular and even have their own section on menus now. We’ve moved beyond just non-alcoholic beer; now you can get a fancy drink in a fancy glass at a fancy bar, without the alcohol.

Pro tip: There are some seriously good non-alcoholic spirits out there these days. A quick Google search will show you who sells them near you.

4. Find Your Tribe: Surround Yourself with Supportive People

I’ve said this before and I’ll say it again: your social circle matters. Surround yourself with people who support your decisions. Thankfully, my friends never pressure me to drink. They offer, sure, but they’re cool when I say no. If you can find someone to join you in your sober-ish lifestyle, even better. That extra support can make all the difference.

On the flip side, if someone keeps pushing you to drink or makes you feel bad for saying no, it’s time to reevaluate that relationship. It’s not worth the drama and a true friend wouldn’t force anything on you that you don’t want to do.

5. New Hobbies, Less Drinking: Try Something Different

If you’re hanging out at bars, chances are, you’re going to want to drink. Instead, try new hobbies that don’t revolve around alcohol, like yoga, hiking, or running. Running is a fun one because after a big race, you’ve earned that celebratory drink, but they usually limit you to one, and you’ve got to finish the race first. It’s all about balance!

6. Remove Temptation: Get Booze Out of the House

One of the easiest ways to drink less? Just don’t keep alcohol at home. If it’s not there, you won’t reach for it. Instead, stock up on sparkling water, soda, or anything else that satisfies the urge to sip on something. Clean out your stash, and you’ll be surprised at how much easier it is to cut back.

7. Don’t Wait for the Perfect Moment: Start Today

If you’re ready to cut back on drinking, don’t wait for a major event like Dry January or your birthday. Any day can be the right day to start. There’s no need to wait for a milestone. Just do it.

Small Changes Add Up

The goal isn’t to overhaul your life overnight. Start with small, manageable steps, and the benefits of drinking less will add up before you know it. And if you’re finding it tough to cut back, don’t hesitate to reach out to a therapist or counselor for extra support. Whether you’re going fully sober or just cutting back, it’s all about making choices that work for you and help you feel better.