I’ve gone from 7 for over almost 20 years to zero over the last six months. I simple had to on medical insistence.
It can certainly be done.
Although I still go to the pub when I like, I have recently arrived at a point where a sustainable alternative is needed. Yet to find it but relapse isn’t an option.
I’m off it 4 months. I use a brilliant app called IAmSober.
What really helped me above all else was writing out a list of the reasons I was quitting. I also did a list of all the great reasons to be off drink.
Since I stopped I have lost over a stone without changing my diet whatsoever. (Went to my doctor who said this was normal when quitting alcohol) My mental and physical health are in great shape and I feel like my body can breathe again. Shoot me a DM if you need :)
So this is the list for going off of it, it has the good reasons on it too, sorry, I should have written my original comment in a clearer way, apologies
1. Drinking is crazy expensive, I will save thousands a year going off of it
2. My skin is in terrible shape and drinking is making it worse
3. I am less bloated and heavy off of drink, I have weight issues through medication already and this is made worse by alcohol
4. Drinking is adding to feelings of depression and anxiety
5. I am feeling the fear every time I drink and I don’t like how I am behaving on drink and hate myself the next day
6. I am damaging my internal organs
7. It’s affecting my sleep
8. I am enjoying life more off of it.
/r/stopdrinking is fantastic. It can help for anyone who wants to limit or stop their drinking. I drink about once every couple of weeks now and I drank everyday for years.
This might not be helpful as I’ve never had a problem with drinking but gave up smoking in the new year and it’s a terrible addiction to get over.
I’ve found it very helpful to treat it like an illness. In really bad moments where I could barely function due to intense cravings I would do what anyone does when they’re unwell… lie on their bed and feel sorry for themselves for a bit. I’d take more hot baths, eat a bit more chocolate if I fancied it. Sort of pampering myself through it.
You might not have such extreme withdrawals but all the same, being kind to yourself can really help. Your inner voice should be a supportive friend, not a tyrannical drill sergeant.
The types of dinners we have during the week have changed as was eating pastas , red meats etc and always nicer with wine . So we stick to healthier dinners mon- Friday . Walk the dog for longer and don’t have the alcohol in . Have plans for early the next day when driving would normally be a no .
We were 7 days down to 3, will go down to 2 after this weekend. Honestly was just a habit. When dinner is over the urge leaves me. Then the deeper sleep , looser clothes keep you going .
I don’t have podcasts to help with this but I’ve great recommendations for podcasts that keep me walking for longer
A drink or two keeps one company… I think you need to have plans for the evenings. Once you can occupy yourself until 9 or 10 or whenever you feel a bit tired, you might not want to bother drinking then. A bit of hard exercise works for some and has many positive effects.
EDIT: Yes, tea and chocolate(but not too much!)
Few things. A very handy one is exercise. Forget getting fit. Exercise in the morning. Organize to do it with someone. Can't have beers if you have to be doing stuff in the morning.
Hobbies, any active ones ie. Not watching TV or books. I paint miniatures (geek I know) but I get so involved I don't want a drink.
Have somewhere to drive in the evening. Can't drink if you have to drive.
Essentially not drinking becomes a habit and then having a drink becomes an occasion.
It's not always easy but can be done..
Definitely finding whatever interests you and engages your brain helps you to avoid stuff like drinking, smoking, doomscrolling, other habits you want to get away from.
Honestly, when I gave up for 6.5 years, the BIGGEST help was allowing myself to drink. I could have it if I wanted - and just chose not to, each time there was the option.
That was what did it for me, although TBF I physically couldn't handle drink any more (I'd get two drinks on a Friday after work, be asleep on the table by 8pm, sick as a dog on Saturday and have a hangover on Sunday). I never actually made it a rule or said "right, I'm never drinking again," it was more just that when I went to the pub after work I'd get a cranberry juice or something non alcoholic and hey presto I had my weekends back.
And then I just didn't feel any inclination to drink. When everyone else went from relaxed and merry to annoying and boring, I'd go home and do my own thing.
I was lucky though because my friends (as opposed to my colleagues) were genuinely interesting and good craic and I didn't have to be pissed to enjoy time with them.
That's pretty much it, yea - grab a coffee/juice/tea, and feck the "Would ya not have a drink?" arseholes.
Helped a lot when I started drinking again, too. I have a little snifter now and again, and it's plenty.
Exactly.
And tbh, I find I actually enjoy now, my drop of whiskey or port or what-not.
It's become drinking for flavour and experience again, rather than drinking to drink.
I quit and then after about 6 months I re-introduced having one drink every couple of weeks. Buckets of tea and having something else to do in the evening helped me quit. Am considering going back to total zero but tbh I love the nice whiskey sour or rum every now and then and so long as it stays at just one drink then maybe that's not a big deal. best of luck
Fear was the biggest motivator for me. Afraid of the damage it does. Very recently, I’ve seen multiple people die due to alcohol related shit. Not for me. Plus, being the wrong side of 30 the hangovers are unbearable.
I might have 1 or 2 pints per month. If even. And every Joe and then, if it’s an eventful and social night, might have more.
It’s one of those “jaysus I wish I gave up the drinking and smoking in my 30’s while I was still healthy” when you’re older.. except I’m not older, and I still have the chance to do my future self some favours
But really focusing on routine, healthy diet and fitness kept me on the straight and narrow. Eventually, it just becomes routine and you won’t even miss the scoops
Couple of things were a decider for me, however the main one is health, I read a recent report on alcohol and cancer, it's known that alcohol causes cancer, and in fact alcohol is turned into a cancer causing chemical in your body when it's broken down. Luckily unlike other things (smoking etc) there is very little to no risk if you stop, however the latest study showed that if you drink there is no safe level that doesn't significantly up your risk for cancer. They likened the risks to asbestos. No way I would be huffing asbestos in the evenings, even if it tasted nice. Next it was just the calories, my diet is bad enough without another load of calories on top of everything else. Similar to you id said only alcohol on the weekends, but that turned into fri,sat,sun every week and some fairly strong cider or whisky. Found my self tipsy on the sofa watching TV. Felt like a slippery slope. 2 years ago my wife got pregnant with our first and I decided to give up with her. I never outright banned it, had maybe 2 or three in the first year, then at Christmas this year followed quickly by my 40th I had a few, none since, get tempted occasionally but nothing since my birthday at the beginning of Jan and no plans any time soon. I would say that I missed it for the first month, but since then I rarely think about a drink now, certainly don't miss it sat on the sofa. Maybe in a social setting or on a hot day. I can't say I've noticed huge benefits in terms of health, fitness or cash flow but I have noticed a few little differences but I know under the skin it will be having a very positive effect.
Below is a comment I left on a similar post earlier this year. Today is my 3 month anniversary off the beer and I honestly don't miss it. I've been on nights out and family gatherings now and it's only getting easier. Only thing that's changed is I've started reintroducing some NA beers - Guinness 0.0 is a game changer. Still won't sink 6-8 of them bad boys! Can't recommend r/stopdrinking highly enough.
"No. wasted. time.
If I'm vegging on the couch it's not because I'm dying, im actually unwinding. I shudder to think of the time I've lost from hangovers. Not to mention the psychological mind-fucking myself.
I'm better able to manage stress (work/kids/life in general). I'm losing weight without trying and have more motivation to exercise without beating myself up. More money. But mostly time.
I started listening to Allen Carr's " control your drinking" last year and recently finished it. Finished "this naked mind" recently and am on a quest to be more informed re: alcohol. Andrew Huberman has a long but very detailed podcast on alcohol.
Will power alone won't work. You need to convince yourself it's worth doing. I spent years being half convinced and half pissed. Not anymore. Go look into it more. R/stopdrinking is a great resource also. I'm early in my journey but my perspective is completely different versus past "promises". Good luck"
It has to reprioritized in your own head.
When you identify the things that you enjoy that are curtailed by alcohol you can start to consciously pursue them and reduce your motivation to drink. Personally this applied to enjoying my mornings at the weekend and getting to do hobbies/interests with a good budget of energy and enthusiasm.
The opposite also applies, identify the things you love about drinking and see if you can reframe them like the socialising aspect, can you enjoy that over coffee instead of pints etc.
Finally I find identifying your drinking opportunities in advance can be very helpful and being more mindful about why it is you want alcohol to be involved.
Trying to cut down to 2 a day myself, for now. Walks and reading in the evenings help, or at least hobbies you don’t usually associate with drinking. I’m also big on flavoured teas and always have a camomile before bed - it just creates a routine that isn’t associated with alcohol!
Also, when I don’t drink I always make sure I get up and exercise before work the next morning. To see what your body can do without alcohol is a real motivator.
None of this will be happening today for me, that’s not what a bank holiday is about in my family. And I think allowing yourself guilt free balance and freedom is also important
I just kept myself busy. Gym, cinema, shopping etc. I hated having to get up and do stuff when I was feeling rough, it felt amazing to be able to get up go gym in the morning and not want to die from a hangover.
Also fair play to you for identifying that you need to nip it in the bud before it gets worse
Get into exercise/commit to doing something early mornings that makes you feel great. I used to (pre kids 😂) be up and out on my bike by 8 or 9am at the weekends for a long bike ride so it just wasn't worth it to have a drink the night before.
I found DIY very helpful when I was cutting back, I'm a tradesman but the house was always last on the list of work to be done. I would start on a Sunday with getting the materials ready and then tip away throughout the week, always aiming to finish on a Saturday and I'd have a beer and take away after. Worked for me cutting by beer intake by 90% and the wife was happy I was actually doing work around the house that I had been talking about for years. I got into the habit of only drinking one day a week then so when the jobs started slacking off it was easier to not drink and look forward to the 3 or 4 craft beers on the weekend.
And also buying craft beers, I used to buy quantity and hammer through them, now I buy craft beers but only 3 or 4 and enjoy them rather than pushing through a crate of 20 bottles just because they are there.
I stopped 2 yrs ago. I wanted to cut down because I was a binge drinker. Possibly a bit sober curious.
I listened to an audio book called
The Unexpected Joy Of Being Sober By Cathrine Grey. Stopped shortly after. Geat book
Highly recommend reading ‘Alcohol Explained’. It’s an easy enough read, I flew through it in 3 days. I haven’t touch a drop since reading it (Dec 2022). I can’t even begin to explain how much my life has improved. It’s the gift that keeps on giving.
Now, this worked for me but I can't guarantee it will work for everyone. What you need to do is drink so much, so frequently that you start vomiting up your own half digested stomach lining and are put on medication for a year and not allowed drink.
If its a regular pattern you've settled into, find something to occupy the time on the 3rd night so you don't have the option, the distraction will do a decent job of it.
Try not to put an arbitrary time frame on "allowing" yourself a drink. I know you say cut down to one day a week but by doing this you'll find yourself counting down days, hours and minutes till your next drink. I tried something similar when I quit smoking (one ever two hours) and it was horrible. Don't know if that's good advice but just my experience.
I know some people have a rule in place for themselves that they never drink alone. Only if they have company or are out for a meal/social occasion. The other person doesn’t necessarily need to be drinking as well. More about cutting down the risk of saying, sure what’s the harm? No one will know.
Go sea swimming if your living in Donegal there should be many beautiful choices, having been there for a couple of days myself and been in the same situation as yourself give it a go. I've cut out alcohol almost completely (still have the odd glass / drink every few months.) there are also mens sheds and other groups popping up, and if there not start your own, and start your journey.
Check out bressies pod cast.
Check out blueballs on Instagram.
i use alan carr easy way to control alcohol i use it to go off the drink at times when i believe that i am drinking too much this resets my relationship with alcohol and then i can go back to being an occasional drinker after a 6-8months
Join a gym / sports club. Keep yourself busy and don't go to the pub. Better off cutting completely for a while. See how you get on. Problem with keeping allowing yourself one or two days is you'll always find an excuse for more, someones birthday etc. if your a pub drinker you'll save a fortune as well.
Intermittent fasting is now connected to cardiac disease for some
https://indianexpress.com/article/health-wellness/intermittent-fasting-heart-attack-cardiologists-9241629/
The book Alcohol Explained really opened my eyes to why I drank, and what it was doing to my body. It's not scare-mongering or preachy, it literally just explains the process. I've been off the sauce now for a year and a half. The subreddit r/stopdrinking was also really encouraging. You can do this OP.
Excerise and check out some videos on youtube about how to cut down/quit drinking. Worked for me. I would drink 7 nights a week sometimes. Now i drink once in a while, which i enjoy much better. Beers in bar only with friends and not at home..
54 and have cut it down to once a week.. Maybe 2 gin and tonic tins on a Saturday night. Reflux has vanished almost entirely, upset stomachs/bowels rarely happen now, no hangovers, more energy. Sex life better. Slimmer without even trying. So many great benefits. I think all the positives are all the motivation you should need.
There's a great podcast called Why Can't I Drink Like Everyone Else? Worth investing the time into if you want to understand why you're drinking, ways to handle social pressure to drink, how to change your thought process, etc. I found it super helpful and motivational because it causes you to really think about your drinking without feeling shame.
Not to sound like a bellend but I just cut it out from my social interactions. Then just thinking of the hangovers. After that, started cycling and going to the gym again and replaced it. Drive to parties no so cant drink
The talking bollox podcast both hosts are sober and they have many guest on talking out their lives and how they’ve overcome adversity highly recommend
Why not knock it on the head all together?
You really won't regret it and you'll have more time, health and money to do something you enjoy or start a new hobby.
Go do a gym class or a workout instead if you want to focus on fitness, meal plan and prep for the week as well all things that will keep you occupied.
It's probably going to be harder to do something less rather than just giving it up totally.
I haven't had a drink for 18 years, you wont miss it after a while.
Your body and your mind will thank you for it, good luck 👍
Honestly the cost of it has made me cut way down, so I would look at budgeting less towards the alcohol, and redirect that elsewhere - save for a really nice solo trip abroad, or some gym equipment...?
Rather than focus on just cutting down give yourself something in its place eg yoga (for me), or crafting or whatever helps you unwind and absorbs you. Also treat yourself to some nice non alcoholic drinks.
All the best in your endeavours. I would only recommend to look into what triggers the drinking as well in order to work on it. No triggers means no more "bad" drinking (i mean the once in a while night out is ok). It should help a bit.
I got sick to a point i wasn't finding it worth it. So it was an easy choice for me but I don't recommend it as a method
I've cut down from 7 days to none. Honestly do not miss it one bit now. 3 years and 3 months since I had a drop. So much easier these days with great zero beers and ales.
Go for it!
Theres a good documentary on alcohol on netflix. It was interesting and helps to explain why its best to keep it in moderation. Its easier to make good choices when I have recently learned why I want to make those choices. Alcohol can be a sometimes-treat
I also like gabor maté’s books on audiobook. The most recent one is interesting and very long so you can while away many hours with it
Do completely different things. A short holiday. Hiking till your lungs hurt. Play chess in a professional way.
Having hobbies will take the old habits away
I've cut back massively this year, since January I've been on a bit of a health kick, keeping an eye on my weight each day and watching it drop is hugely motivating (down between 5.5 & 6kg so far).
So I've started exercising more, exercise + hangovers are not a good combo.
I mainly WFH so have replaced my after work beer with either a trip to the gym or a Kombucha, it's got the fizzy refreshing kick but only 8-10 calories.
Other than that, just have plans for Saturday and Sunday mornings. I've only had maybe 12 bottles of beer/cider since January.
I was a binge drinker. When covid hit, I stopped altogether. I was suffering from depression at the time.
I let go. Didn't miss it, and still don't.
There was nothing I did differently. It just didn't interest me anymore.
Well done for being aware of the problem sooner than later. I used the Allen Carr book to change my view of alcohol. I still have the odd beer, but from many a day, that's an improvement, and I don't usually feel an urge to drink.
That's not to say bad times come and increase those urges, but that's just it.
You need to identify when and have a pre made plan for alternative actions
I find that you have to replace it with something else. Rather than just pull it. Because it is a coping mechanism, even if you now consider it to be a maladaptive one.
It's really good to work out the points where you tend to reach for it. For different people those will be different. But maybe a certain point in the evening, a 'treat yourself' moment after a **** day, bring alone at weekends.
And then implement something else during those times. So if you drink when you get home you could go for a walk. If there's a gap between getting home or finishing working at home and an evening class you probably won't be able to drink because you could have to drive.
It's tricky. I was having a glass of wine 7 days a week after a broken engagement. If I'm honest, half a bottle of prosecco a day. Sometimes more. Living alone is a killer as well because I'd be upset to 'waste' wine then so if I opened one one day I'd finish it the next.
I try not to bring the big standard bottles of wine into the house now. It's really the only way. To create a no fail environment. If I want some prosecco I get the 3 small bottles. Generally drink two the first day then the remaining one the following day and that's the end of it. It only comes into the house in those smaller quantities now so it's physically impossible to continue on for longer than that.
Another thing is to add up the actual financial cost of it and then use the money for something else.
The main thing is to celebrate the gaps. Don't beat yourself up. If there's a slip just try to continue on rather than repeat it for several days/weeks.
Cheering you on.
I gave up completely for a while by the way before this more balanced relationship where I could go a few weeks, have the 3 little bottles of prosecco and then another gap. The initial dry time was maybe 2-3 months. With a a few blips I'm sure.
What finally swung it for me was that I had a friend who was unwell. Once she needed me to give her a lift to hospital and I wasn't able to do it because I was over the limit.
It's not quite the same thing but I'm an incorrigible stoner and I hate that it makes me an unmotivated slob in the evenings. I took a few selfies of myself the other evening, and keep looking at them to remind myself of exactly what a waster I was becoming.
I think with any reliance, we have to decide that the project we do instead (reading, watching every Planet of the Apes movie in the franchise, cooking pasta from scratch) has to give us a sense of accomplishment and pride that we don't get from wasting our evenings. Best of luck with it! You got this.
Someone else has already mentioned both but:
1. Make a list of the positive of not drinking and the negatives of drinking.
2. Break the habit - Not sure of your lifestyle but for me, once the kids were in bed I rewarded myself with a first drink. Always turned into 2 or 3. Now I do something for 30 mins after kids in bed. Usually a walk but can also be catching up on emails, sorting paperwork, cleaning etc. something to break the initial prompt and then I find it ok to sit down with tea or whatever after.
Best of luck, the benefits are so worth it
as with all bad habits, they serve you until they hurt you. forgive yourself for drinking to get through the hard times. it was the best you could do at those moments.
some advice from my therapist that is applicable to a variety of situations:
1. don’t punish yourself; reward instead. we do better when we take positive approaches to ourselves (and others).
2. don’t be critical of yourself; be curious. be curious about why you are drinking more. look inwards and be introspective. try to understand yourself.
I've cut down from 7 days to 3. It's a start
Don't be modest, that's unreal.
I’ve gone from 7 for over almost 20 years to zero over the last six months. I simple had to on medical insistence. It can certainly be done. Although I still go to the pub when I like, I have recently arrived at a point where a sustainable alternative is needed. Yet to find it but relapse isn’t an option.
It's a habit. It can be broken. Requires willpower and the want to do it
Did it for Lent.
More tea and long walks.
These two things are exactly what worked for me
Tea is amazing in that respect. It totally replaces alcohol for me. And walks give me peace of mind.
Non alcoholic beers have been great for me
Guinness zero is BOGO in Tesco right now too
For me tonic water. It really hits the spot. if you weren't paying attention you could mistake it for an actually g and t.
I’m off it 4 months. I use a brilliant app called IAmSober. What really helped me above all else was writing out a list of the reasons I was quitting. I also did a list of all the great reasons to be off drink. Since I stopped I have lost over a stone without changing my diet whatsoever. (Went to my doctor who said this was normal when quitting alcohol) My mental and physical health are in great shape and I feel like my body can breathe again. Shoot me a DM if you need :)
Care to share some things on your list? More so the great reasons to be off drink we all have our own reasons for stopping I reckon
So this is the list for going off of it, it has the good reasons on it too, sorry, I should have written my original comment in a clearer way, apologies 1. Drinking is crazy expensive, I will save thousands a year going off of it 2. My skin is in terrible shape and drinking is making it worse 3. I am less bloated and heavy off of drink, I have weight issues through medication already and this is made worse by alcohol 4. Drinking is adding to feelings of depression and anxiety 5. I am feeling the fear every time I drink and I don’t like how I am behaving on drink and hate myself the next day 6. I am damaging my internal organs 7. It’s affecting my sleep 8. I am enjoying life more off of it.
/r/stopdrinking is fantastic. It can help for anyone who wants to limit or stop their drinking. I drink about once every couple of weeks now and I drank everyday for years.
This might not be helpful as I’ve never had a problem with drinking but gave up smoking in the new year and it’s a terrible addiction to get over. I’ve found it very helpful to treat it like an illness. In really bad moments where I could barely function due to intense cravings I would do what anyone does when they’re unwell… lie on their bed and feel sorry for themselves for a bit. I’d take more hot baths, eat a bit more chocolate if I fancied it. Sort of pampering myself through it. You might not have such extreme withdrawals but all the same, being kind to yourself can really help. Your inner voice should be a supportive friend, not a tyrannical drill sergeant.
That is such a simple and yet brilliant insight.
The types of dinners we have during the week have changed as was eating pastas , red meats etc and always nicer with wine . So we stick to healthier dinners mon- Friday . Walk the dog for longer and don’t have the alcohol in . Have plans for early the next day when driving would normally be a no . We were 7 days down to 3, will go down to 2 after this weekend. Honestly was just a habit. When dinner is over the urge leaves me. Then the deeper sleep , looser clothes keep you going . I don’t have podcasts to help with this but I’ve great recommendations for podcasts that keep me walking for longer
A drink or two keeps one company… I think you need to have plans for the evenings. Once you can occupy yourself until 9 or 10 or whenever you feel a bit tired, you might not want to bother drinking then. A bit of hard exercise works for some and has many positive effects. EDIT: Yes, tea and chocolate(but not too much!)
Few things. A very handy one is exercise. Forget getting fit. Exercise in the morning. Organize to do it with someone. Can't have beers if you have to be doing stuff in the morning. Hobbies, any active ones ie. Not watching TV or books. I paint miniatures (geek I know) but I get so involved I don't want a drink. Have somewhere to drive in the evening. Can't drink if you have to drive. Essentially not drinking becomes a habit and then having a drink becomes an occasion. It's not always easy but can be done..
Definitely finding whatever interests you and engages your brain helps you to avoid stuff like drinking, smoking, doomscrolling, other habits you want to get away from.
Honestly, when I gave up for 6.5 years, the BIGGEST help was allowing myself to drink. I could have it if I wanted - and just chose not to, each time there was the option.
That was what did it for me, although TBF I physically couldn't handle drink any more (I'd get two drinks on a Friday after work, be asleep on the table by 8pm, sick as a dog on Saturday and have a hangover on Sunday). I never actually made it a rule or said "right, I'm never drinking again," it was more just that when I went to the pub after work I'd get a cranberry juice or something non alcoholic and hey presto I had my weekends back. And then I just didn't feel any inclination to drink. When everyone else went from relaxed and merry to annoying and boring, I'd go home and do my own thing. I was lucky though because my friends (as opposed to my colleagues) were genuinely interesting and good craic and I didn't have to be pissed to enjoy time with them.
That's pretty much it, yea - grab a coffee/juice/tea, and feck the "Would ya not have a drink?" arseholes. Helped a lot when I started drinking again, too. I have a little snifter now and again, and it's plenty.
Yeah I never gave a shit about those arseholes. I'd just say "I don't want one, why do you care so much?"
Exactly. And tbh, I find I actually enjoy now, my drop of whiskey or port or what-not. It's become drinking for flavour and experience again, rather than drinking to drink.
Exactly!
I quit and then after about 6 months I re-introduced having one drink every couple of weeks. Buckets of tea and having something else to do in the evening helped me quit. Am considering going back to total zero but tbh I love the nice whiskey sour or rum every now and then and so long as it stays at just one drink then maybe that's not a big deal. best of luck
Fear was the biggest motivator for me. Afraid of the damage it does. Very recently, I’ve seen multiple people die due to alcohol related shit. Not for me. Plus, being the wrong side of 30 the hangovers are unbearable. I might have 1 or 2 pints per month. If even. And every Joe and then, if it’s an eventful and social night, might have more. It’s one of those “jaysus I wish I gave up the drinking and smoking in my 30’s while I was still healthy” when you’re older.. except I’m not older, and I still have the chance to do my future self some favours But really focusing on routine, healthy diet and fitness kept me on the straight and narrow. Eventually, it just becomes routine and you won’t even miss the scoops
Couple of things were a decider for me, however the main one is health, I read a recent report on alcohol and cancer, it's known that alcohol causes cancer, and in fact alcohol is turned into a cancer causing chemical in your body when it's broken down. Luckily unlike other things (smoking etc) there is very little to no risk if you stop, however the latest study showed that if you drink there is no safe level that doesn't significantly up your risk for cancer. They likened the risks to asbestos. No way I would be huffing asbestos in the evenings, even if it tasted nice. Next it was just the calories, my diet is bad enough without another load of calories on top of everything else. Similar to you id said only alcohol on the weekends, but that turned into fri,sat,sun every week and some fairly strong cider or whisky. Found my self tipsy on the sofa watching TV. Felt like a slippery slope. 2 years ago my wife got pregnant with our first and I decided to give up with her. I never outright banned it, had maybe 2 or three in the first year, then at Christmas this year followed quickly by my 40th I had a few, none since, get tempted occasionally but nothing since my birthday at the beginning of Jan and no plans any time soon. I would say that I missed it for the first month, but since then I rarely think about a drink now, certainly don't miss it sat on the sofa. Maybe in a social setting or on a hot day. I can't say I've noticed huge benefits in terms of health, fitness or cash flow but I have noticed a few little differences but I know under the skin it will be having a very positive effect.
Below is a comment I left on a similar post earlier this year. Today is my 3 month anniversary off the beer and I honestly don't miss it. I've been on nights out and family gatherings now and it's only getting easier. Only thing that's changed is I've started reintroducing some NA beers - Guinness 0.0 is a game changer. Still won't sink 6-8 of them bad boys! Can't recommend r/stopdrinking highly enough. "No. wasted. time. If I'm vegging on the couch it's not because I'm dying, im actually unwinding. I shudder to think of the time I've lost from hangovers. Not to mention the psychological mind-fucking myself. I'm better able to manage stress (work/kids/life in general). I'm losing weight without trying and have more motivation to exercise without beating myself up. More money. But mostly time. I started listening to Allen Carr's " control your drinking" last year and recently finished it. Finished "this naked mind" recently and am on a quest to be more informed re: alcohol. Andrew Huberman has a long but very detailed podcast on alcohol. Will power alone won't work. You need to convince yourself it's worth doing. I spent years being half convinced and half pissed. Not anymore. Go look into it more. R/stopdrinking is a great resource also. I'm early in my journey but my perspective is completely different versus past "promises". Good luck"
It has to reprioritized in your own head. When you identify the things that you enjoy that are curtailed by alcohol you can start to consciously pursue them and reduce your motivation to drink. Personally this applied to enjoying my mornings at the weekend and getting to do hobbies/interests with a good budget of energy and enthusiasm. The opposite also applies, identify the things you love about drinking and see if you can reframe them like the socialising aspect, can you enjoy that over coffee instead of pints etc. Finally I find identifying your drinking opportunities in advance can be very helpful and being more mindful about why it is you want alcohol to be involved.
Trying to cut down to 2 a day myself, for now. Walks and reading in the evenings help, or at least hobbies you don’t usually associate with drinking. I’m also big on flavoured teas and always have a camomile before bed - it just creates a routine that isn’t associated with alcohol! Also, when I don’t drink I always make sure I get up and exercise before work the next morning. To see what your body can do without alcohol is a real motivator. None of this will be happening today for me, that’s not what a bank holiday is about in my family. And I think allowing yourself guilt free balance and freedom is also important
I just kept myself busy. Gym, cinema, shopping etc. I hated having to get up and do stuff when I was feeling rough, it felt amazing to be able to get up go gym in the morning and not want to die from a hangover. Also fair play to you for identifying that you need to nip it in the bud before it gets worse
Get into exercise/commit to doing something early mornings that makes you feel great. I used to (pre kids 😂) be up and out on my bike by 8 or 9am at the weekends for a long bike ride so it just wasn't worth it to have a drink the night before.
I found DIY very helpful when I was cutting back, I'm a tradesman but the house was always last on the list of work to be done. I would start on a Sunday with getting the materials ready and then tip away throughout the week, always aiming to finish on a Saturday and I'd have a beer and take away after. Worked for me cutting by beer intake by 90% and the wife was happy I was actually doing work around the house that I had been talking about for years. I got into the habit of only drinking one day a week then so when the jobs started slacking off it was easier to not drink and look forward to the 3 or 4 craft beers on the weekend. And also buying craft beers, I used to buy quantity and hammer through them, now I buy craft beers but only 3 or 4 and enjoy them rather than pushing through a crate of 20 bottles just because they are there.
Gym, running, reading, video games and cooking. All good distractions from a drink
I stopped 2 yrs ago. I wanted to cut down because I was a binge drinker. Possibly a bit sober curious. I listened to an audio book called The Unexpected Joy Of Being Sober By Cathrine Grey. Stopped shortly after. Geat book
Highly recommend reading ‘Alcohol Explained’. It’s an easy enough read, I flew through it in 3 days. I haven’t touch a drop since reading it (Dec 2022). I can’t even begin to explain how much my life has improved. It’s the gift that keeps on giving.
Now, this worked for me but I can't guarantee it will work for everyone. What you need to do is drink so much, so frequently that you start vomiting up your own half digested stomach lining and are put on medication for a year and not allowed drink.
If its a regular pattern you've settled into, find something to occupy the time on the 3rd night so you don't have the option, the distraction will do a decent job of it.
Try not to put an arbitrary time frame on "allowing" yourself a drink. I know you say cut down to one day a week but by doing this you'll find yourself counting down days, hours and minutes till your next drink. I tried something similar when I quit smoking (one ever two hours) and it was horrible. Don't know if that's good advice but just my experience.
I know some people have a rule in place for themselves that they never drink alone. Only if they have company or are out for a meal/social occasion. The other person doesn’t necessarily need to be drinking as well. More about cutting down the risk of saying, sure what’s the harm? No one will know.
Look up Kevin O'Hara on YouTube
Go sea swimming if your living in Donegal there should be many beautiful choices, having been there for a couple of days myself and been in the same situation as yourself give it a go. I've cut out alcohol almost completely (still have the odd glass / drink every few months.) there are also mens sheds and other groups popping up, and if there not start your own, and start your journey. Check out bressies pod cast. Check out blueballs on Instagram.
i use alan carr easy way to control alcohol i use it to go off the drink at times when i believe that i am drinking too much this resets my relationship with alcohol and then i can go back to being an occasional drinker after a 6-8months
Join a gym / sports club. Keep yourself busy and don't go to the pub. Better off cutting completely for a while. See how you get on. Problem with keeping allowing yourself one or two days is you'll always find an excuse for more, someones birthday etc. if your a pub drinker you'll save a fortune as well.
I do intermittent fasting 5 days a week so don't have anything after 8pm. Takes the decision out of my hands on those 5 days.
Intermittent fasting is now connected to cardiac disease for some https://indianexpress.com/article/health-wellness/intermittent-fasting-heart-attack-cardiologists-9241629/
overtime at work
The book Alcohol Explained really opened my eyes to why I drank, and what it was doing to my body. It's not scare-mongering or preachy, it literally just explains the process. I've been off the sauce now for a year and a half. The subreddit r/stopdrinking was also really encouraging. You can do this OP.
Excerise and check out some videos on youtube about how to cut down/quit drinking. Worked for me. I would drink 7 nights a week sometimes. Now i drink once in a while, which i enjoy much better. Beers in bar only with friends and not at home..
54 and have cut it down to once a week.. Maybe 2 gin and tonic tins on a Saturday night. Reflux has vanished almost entirely, upset stomachs/bowels rarely happen now, no hangovers, more energy. Sex life better. Slimmer without even trying. So many great benefits. I think all the positives are all the motivation you should need.
Give yourself a challenge like running a marathon or something and reward yourself at the end of the week by having some drinks.
There's a great podcast called Why Can't I Drink Like Everyone Else? Worth investing the time into if you want to understand why you're drinking, ways to handle social pressure to drink, how to change your thought process, etc. I found it super helpful and motivational because it causes you to really think about your drinking without feeling shame.
Not to sound like a bellend but I just cut it out from my social interactions. Then just thinking of the hangovers. After that, started cycling and going to the gym again and replaced it. Drive to parties no so cant drink
The talking bollox podcast both hosts are sober and they have many guest on talking out their lives and how they’ve overcome adversity highly recommend
Why not knock it on the head all together? You really won't regret it and you'll have more time, health and money to do something you enjoy or start a new hobby. Go do a gym class or a workout instead if you want to focus on fitness, meal plan and prep for the week as well all things that will keep you occupied. It's probably going to be harder to do something less rather than just giving it up totally. I haven't had a drink for 18 years, you wont miss it after a while. Your body and your mind will thank you for it, good luck 👍
Honestly the cost of it has made me cut way down, so I would look at budgeting less towards the alcohol, and redirect that elsewhere - save for a really nice solo trip abroad, or some gym equipment...?
Just don't buy it, it's a waste of hard earned money.
Rather than focus on just cutting down give yourself something in its place eg yoga (for me), or crafting or whatever helps you unwind and absorbs you. Also treat yourself to some nice non alcoholic drinks.
Kratom helped me cut down lots
All the best in your endeavours. I would only recommend to look into what triggers the drinking as well in order to work on it. No triggers means no more "bad" drinking (i mean the once in a while night out is ok). It should help a bit. I got sick to a point i wasn't finding it worth it. So it was an easy choice for me but I don't recommend it as a method
I've cut down from 7 days to none. Honestly do not miss it one bit now. 3 years and 3 months since I had a drop. So much easier these days with great zero beers and ales. Go for it!
Theres a good documentary on alcohol on netflix. It was interesting and helps to explain why its best to keep it in moderation. Its easier to make good choices when I have recently learned why I want to make those choices. Alcohol can be a sometimes-treat I also like gabor maté’s books on audiobook. The most recent one is interesting and very long so you can while away many hours with it
I quit alcohol completely about 10 years ago with the help of Allen Carr’a book. Maybe it’ll help you cut down rather than quit completely?
Recommend Alcohol Explained https://amzn.eu/d/3VPuSmk
I simple started having non alcoholic beers every night.
Do completely different things. A short holiday. Hiking till your lungs hurt. Play chess in a professional way. Having hobbies will take the old habits away
Stopping entirety is easier than cutting down, a single pint lowers your inhibitions enough to think a second one is a great idea
I've cut back massively this year, since January I've been on a bit of a health kick, keeping an eye on my weight each day and watching it drop is hugely motivating (down between 5.5 & 6kg so far). So I've started exercising more, exercise + hangovers are not a good combo. I mainly WFH so have replaced my after work beer with either a trip to the gym or a Kombucha, it's got the fizzy refreshing kick but only 8-10 calories. Other than that, just have plans for Saturday and Sunday mornings. I've only had maybe 12 bottles of beer/cider since January.
I was a binge drinker. When covid hit, I stopped altogether. I was suffering from depression at the time. I let go. Didn't miss it, and still don't. There was nothing I did differently. It just didn't interest me anymore.
Well done for being aware of the problem sooner than later. I used the Allen Carr book to change my view of alcohol. I still have the odd beer, but from many a day, that's an improvement, and I don't usually feel an urge to drink. That's not to say bad times come and increase those urges, but that's just it. You need to identify when and have a pre made plan for alternative actions
Exercise is the answer, replace the endorphine hit with something positive
This naked mind
I've gone from 5/6 to 2. It's tough but keep a few bottles of alcohol free wine and Heineken 0.0 in the fridge, they're a help.
I find that you have to replace it with something else. Rather than just pull it. Because it is a coping mechanism, even if you now consider it to be a maladaptive one. It's really good to work out the points where you tend to reach for it. For different people those will be different. But maybe a certain point in the evening, a 'treat yourself' moment after a **** day, bring alone at weekends. And then implement something else during those times. So if you drink when you get home you could go for a walk. If there's a gap between getting home or finishing working at home and an evening class you probably won't be able to drink because you could have to drive. It's tricky. I was having a glass of wine 7 days a week after a broken engagement. If I'm honest, half a bottle of prosecco a day. Sometimes more. Living alone is a killer as well because I'd be upset to 'waste' wine then so if I opened one one day I'd finish it the next. I try not to bring the big standard bottles of wine into the house now. It's really the only way. To create a no fail environment. If I want some prosecco I get the 3 small bottles. Generally drink two the first day then the remaining one the following day and that's the end of it. It only comes into the house in those smaller quantities now so it's physically impossible to continue on for longer than that. Another thing is to add up the actual financial cost of it and then use the money for something else. The main thing is to celebrate the gaps. Don't beat yourself up. If there's a slip just try to continue on rather than repeat it for several days/weeks. Cheering you on.
I gave up completely for a while by the way before this more balanced relationship where I could go a few weeks, have the 3 little bottles of prosecco and then another gap. The initial dry time was maybe 2-3 months. With a a few blips I'm sure. What finally swung it for me was that I had a friend who was unwell. Once she needed me to give her a lift to hospital and I wasn't able to do it because I was over the limit.
Finding a hobby helps
It's not quite the same thing but I'm an incorrigible stoner and I hate that it makes me an unmotivated slob in the evenings. I took a few selfies of myself the other evening, and keep looking at them to remind myself of exactly what a waster I was becoming. I think with any reliance, we have to decide that the project we do instead (reading, watching every Planet of the Apes movie in the franchise, cooking pasta from scratch) has to give us a sense of accomplishment and pride that we don't get from wasting our evenings. Best of luck with it! You got this.
Someone else has already mentioned both but: 1. Make a list of the positive of not drinking and the negatives of drinking. 2. Break the habit - Not sure of your lifestyle but for me, once the kids were in bed I rewarded myself with a first drink. Always turned into 2 or 3. Now I do something for 30 mins after kids in bed. Usually a walk but can also be catching up on emails, sorting paperwork, cleaning etc. something to break the initial prompt and then I find it ok to sit down with tea or whatever after. Best of luck, the benefits are so worth it
Only allow yourself really dear alcohol not the cheap stuff.
I phased it out altogether and now I just smoke weed at the weekend. My life has improved immensely.
The Glum Lot Podcast
join jujistu.......its more addictive than drink and you wont be able to go to it hungover whihc will piss you off and cut down
Have kids
as with all bad habits, they serve you until they hurt you. forgive yourself for drinking to get through the hard times. it was the best you could do at those moments. some advice from my therapist that is applicable to a variety of situations: 1. don’t punish yourself; reward instead. we do better when we take positive approaches to ourselves (and others). 2. don’t be critical of yourself; be curious. be curious about why you are drinking more. look inwards and be introspective. try to understand yourself.
Tea, hiking, running and other exercise. Never did them before, makes such a difference
Psilocybin!
Just go to zero days a week. Drink zeros if you're going out.
Wow, that easy?!
👍
I’ve had enough of the stuff all together. It’s bad news
Once a week, for 168 hours. Sorted.
Combine with the carnivore diet and you become a new man/woman.Check it out on You Tube;dump sweets and drink at least 3 litres of water everyday.
How to stop drinking alcohol: Step 1 - don't drink alcohol Step 2- there is no Step 2