You do not necessarily need to go teetotal to feel the benefits of drinking less alcohol.

Even just having a few drink-free days a week, or swapping to lower-strength drinks, are great steps in the right direction.

Here are some ideas to help you cut back in ways that feel realistic, enjoyable, and good for your health. 

You can also watch this video on ways to drink less:

• Tips to cut down on alcohol | NHS

1. Have a plan that works for you

Think ahead about when you’ll drink and when you won’t. Setting gentle goals like two alcohol free nights a week, helps you stay in control. Apps such as the NHS Drink Free Days can support you, but even a simple calendar note or reminder on your phone works. If you slip up, don’t worry. Every week is a fresh start. 

Bonus tip: Plan a relaxing routine for your alcohol free nights, such as a bath, reading a good book, watching your comfort show or a taking a walk after dinner.

2. Choose lighter options

Switching to lower strength drinks reduces your intake without changing your social habits. Try beers under 4% ABV, lighter wines, or explore alcohol free alternatives, which tend to be cheaper, lower calorie and just as tasty!

Bonus tip: Experiment with mocktails made from sparkling water, fresh fruit, and herbs. They feel special without the alcohol and count towards your five a day.

3. Give it time

Your taste buds may need a little while to adjust but stick with it. There are so many options now that you’ll find something you enjoy. Switching means you can still join in socially while protecting your health.

Bonus Tip: Rotate your drinks. If you do decide to have a drink, alternate between an alcoholic drink and a soft drink or water. It’s cheaper and less risk of a hangover in the morning!

4. Rethink social time

Meeting friends doesn’t have to mean meeting for drinks. Try a walk, a coffee, a film night, or something active like bowling, swimming, or a fitness class. You’ll still have fun and feel fresher afterwards. 

Bonus Tip: Organise a “bring and share” meal at home. Everyone brings a dish, and the focus is on good food and conversation rather than alcohol.

5. Set a spending limit

Alcohol can be expensive. Decide what you’re happy to spend and stick to it. Taking cash out or setting a card alert can help you stay on track. 

Bonus Tip: Put the money you save into something positive like a family day out, a new hobby, or a fitness class.

6. Skip the rounds

Rounds often mean drinking more than you planned. It’s okay to opt out. You don’t need to match everyone else. Enjoy at your own pace. 

Bonus Tip: Offer to be the designated driver. It gives you the motivation to skip rounds, helps out your friends and keeps everyone safe. 

7. Drink with dinner

Waiting until you’ve started your evening meal before having a drink slows things down, making you more likely to drink less and see alcohol as an occasional treat. 

Bonus Tip: Try pairing food with alcohol free drinks - sparkling water with lemon, kombucha, or herbal teas can complement meals nicely.

8. Find other ways to unwind

If you reach for a drink out of boredom or stress, try something different. Exercise, gardening, cooking, or even tackling a DIY project can help you relax and feel good. 

Bonus Tip: Mindfulness apps, yoga, or simply a brisk walk can be powerful stress relievers.

9. Celebrate your wins

Notice the differences you see when you cut back. Better sleep, more energy, less anxiety, more money. Give yourself credit for the changes you’re making. 

Bonus Tip: Keep a journal of how you feel on alcohol free days. It’s motivating to see the benefits written down.

10. Keep it positive

This isn’t about giving up; it’s about balance. Each small step counts and the benefits build up quickly

Bonus Tip: Share your journey with a friend or family member. Encouraging each other makes it easier and more enjoyable.