Many of us enjoy a drink to de-stress, celebrate, or spend time with friends. But it’s easy for alcohol to become part of our routine without us noticing. This page is here to help you pause, reflect, and think about how much you’re really drinking and whether it might be more than you realise. By checking in, you can start making small changes that bring big benefits to your health, energy, and wellbeing.

Stop and think:

• alcohol can creep into everyday life without us meaning it to
• you might be drinking more often, or in larger amounts, than you intended
• taking a moment to reflect helps you feel more in control

Simple questions to ask yourself:

• how many nights a week do I drink?
• do I know how many units are in my usual drink?
• have I noticed changes in my sleep, energy, or mood?
• do I sometimes drink out of habit or desperation rather than because I really want to?

Take back control:

• reflect on how much alcohol you drink with the NHS Healthy Choices Quiz
• keep a simple “drink diary” for a week to see your patterns
• use an online unit calculator to find out how much you’re really drinking
• experiment with one alcohol free night each week and notice how you feel the next day
• download the NHS Drink Free Days app to track your drink free days