What's Your Drinking Trigger? Take the Reframe Quiz

If you've ever felt like your drinking habits are running on autopilot, you're not alone. It’s not just about willpower; it’s about how our brains are wired. Over time, our brain creates powerful connections between certain situations and the rewarding feeling of a drink. These learned associations are your drinking triggers. They can be anything from the stress of a looming deadline to the simple act of finishing dinner. To help you map out these unique neural pathways, we created the Reframe quiz. It’s a tool to help you pinpoint the exact cues that kickstart your cravings, giving you the power to start consciously rewiring those responses.

Why Do Drinking Triggers Happen?

Before we learn how to deal with triggers and cravings, let’s geek out a bit and learn about the science behind them. For a deep dive, check out “Understanding Your Triggers for Drinking.” For now, here’s the gist:

• Triggers are brain-based. In neuroscience terms, triggers are all about associations our brain makes between behaviors (or situations) and outcomes. Alcohol floods our brain with dopamine — the reward neurotransmitter that gives us a rush of pleasure and keeps us coming back for more. The context in which we drink, in turn, is where triggers are born. Situations, events, sensations, and even our own thoughts can get connected to drinking and to the rush of dopamine that follows. It’s as if our brain bookmarks those circumstances with a sticky note that says “This felt good — come back for a dopamine refill.”
• Triggers lead to cravings. While triggers in and of themselves can’t “make” us drink, they sure make it more likely that we will if we don’t address them. Why? Because triggers tend to set off cravings for booze, sending us into “I need a drink” mode. Once again, cravings are all about brain chemistry. When a strong craving hits, it might seem like it will last forever, but most peter out within seven to 20 minutes.
• Some triggers arise from external factors. Places or situations where people tend to drink — or ones where we drank in the past — can serve as triggers. And it’s not just the bars, restaurants, New Year’s Eve bashes, and bachelorette parties either — everyone’s situational triggers are unique.


  
  For example, are you used to grabbing a six-pack of beer every time you go to a certain grocery store? Did your “Monopoly and Margaritas” night tradition lead to a “I don’t do board games without booze” mentality? Do you find it hard to picture eating linguini and clams without the wine that you decided “matches it perfectly,” or getting on a plane without a vodka tonic at the airport bar? All of these — and more — are common external triggers for drinking. 
• Other triggers are generated by our internal state of mind. Science says that certain emotional states are more likely to serve as triggers for alcohol cravings. Specifically, anxiety or tension, sadness, stress, frustration, or irritability tend to be associated with urges to drink.
• Triggers are sneaky. Smoking out our triggers can be tricky — they’re often subtle! It’s not always a billboard ad suggesting that a certain beer will make you have more fun. Sometimes the smell of a certain dish, a specific time of day, or even a happy occasion such as a new job can trigger an urge to drink.
• Neuroplasticity makes them weaker if we don’t give in. We can’t avoid events, feelings, or situations that act as triggers — our friends will still get married, people on Love Is Blind will still talk about love, and the holidays will still happen again each year. However, thanks to the amazing power of neuroplasticity — the brain’s ability to rewire itself — every time we make it through our trigger without giving in, we weaken the circuitry around it.
• Intentionally creating new associations around the trigger helps the process. Each time we respond to our trigger in a way that boosts dopamine naturally, we strengthen the neural pathways that steer us away from the urge to drink and toward the healthier associations we’re setting in place.

How do we tap into the power of neuroplasticity to deal with triggers and the cravings they give rise to? First, we have to be aware of them. Then, we can use some handy science-based techniques to “tame” the specific triggers that give us the most trouble. Neuroplasticity will do the rest — the more we respond to our triggers in healthier ways and create new associations around them, the less powerful they’ll get with time.

Understanding Your Drinking Habits

The first step toward changing any habit is understanding it. When it comes to alcohol, many of us drink without really thinking about how much, how often, or why. Taking an honest look at your patterns is an empowering move that puts you back in control. It’s not about judgment; it’s about awareness. Once you see your habits clearly, you can decide what changes, if any, you want to make. This process helps you get to know yourself better and build a foundation for more mindful choices. Let's explore some common definitions and patterns to help you get a clearer picture of your own relationship with alcohol.

What Counts as a Standard Drink?

It’s easy to lose track of how much you’re actually drinking, especially when glasses come in all shapes and sizes. Understanding what counts as a “standard drink” is a simple way to gauge your intake more accurately. In the United States, a standard drink contains about 14 grams of pure alcohol. This typically looks like a 12-ounce can of regular beer, a 5-ounce glass of wine, or a 1.5-ounce shot of distilled spirits like vodka or whiskey. Knowing these measurements can be a real eye-opener. That generous pour of wine at home might actually be closer to two standard drinks, which is important information as you work toward mindful drinking.

Defining Different Drinking Patterns

Drinking isn’t a one-size-fits-all activity, and neither are drinking patterns. People drink for different reasons and in different ways, and these habits can shift over time. Some patterns carry more risk than others, but recognizing where you fall on the spectrum can provide valuable insight. It helps you move from vague feelings of concern to a concrete understanding of your behavior. Identifying your specific pattern is a key step in figuring out what kind of support or changes would be most helpful for you. Below, we’ll look at a couple of common patterns that you might recognize.

Binge Drinking Explained

The term "binge drinking" might bring to mind wild college parties, but its official definition is much broader and might surprise you. According to the Centers for Disease Control and Prevention (CDC), binge drinking is a pattern of consumption that brings a person’s blood alcohol concentration to 0.08% or higher. This typically happens when women have four or more drinks, or men have five or more drinks, on a single occasion (usually within about two hours). It’s a common pattern, and many people who binge drink don’t meet the criteria for severe alcohol use disorder. Still, it carries significant health and safety risks.

What is "Gray Area Drinking"?

Have you ever felt like your drinking is more than just a casual habit but doesn't feel like a severe problem? You might be in the "gray area." Gray area drinking describes a pattern where alcohol is causing problems in your life—maybe it’s affecting your sleep, your mood, or your relationships—but it doesn’t necessarily require intensive, inpatient treatment. It’s that space between social drinking and dependency where you feel stuck. Recognizing you’re in this gray area is a powerful realization because it means you have an opportunity to make changes before the problems become more serious.

The 7 Types of Drinkers

To better understand your own motivations, it can be helpful to see where your habits fit within a broader context. At Reframe, we’ve identified seven common drinker archetypes to help people recognize their patterns. These include the Social Drinker, Stress Drinker, Gray Area Drinker, Binge Drinker, High-Risk Drinker, Self-Medication Drinker, and Trauma Drinker. You might see yourself in one or even a few of these descriptions. The goal isn’t to label yourself, but to use these types as a tool for self-discovery. Understanding your primary drinking style can help you identify your triggers and find more effective ways to cope with them.

A Simple Guideline for Moderation: The 1-2-3 Rule

If your goal is to cut back rather than quit completely, having clear guidelines can make all the difference. Some people find success with the "1-2-3 rule" as a straightforward way to practice moderation. The rule is simple: aim for no more than one standard drink per hour, no more than two drinks on any single occasion, and no more than three drinking days per week. This approach provides a clear, easy-to-remember structure that can help you slow down and stay mindful of your consumption. It’s a practical tool that can help you enjoy a drink without letting it get out of hand.

The Health Impacts of Alcohol

While a drink can feel relaxing or fun in the moment, it’s important to understand how alcohol affects your body and mind over time. The impacts can be subtle at first, but they add up. Drinking too much can seriously harm your mental and physical health, so knowing the signs of alcohol misuse is crucial for your well-being. This isn't about fear, but about knowledge. When you have a clear understanding of the risks, you're better equipped to make choices that align with your health goals and help you feel your best, both now and in the future.

An Expert Perspective on Alcohol and Safety

From a health and safety standpoint, experts are clear: excessive alcohol consumption poses significant risks. According to medical professionals, drinking too much can seriously harm your mental and physical health. It's important to know the signs of alcohol misuse, which can range from drinking more than you intended to having your drinking interfere with your responsibilities. The conversation around alcohol and safety is shifting to focus on harm reduction and awareness. Understanding the expert perspective helps ground your decisions in facts, allowing you to take proactive steps to protect your health and well-being for the long term.

Physical and Mental Health Dangers of Drinking

The list of health problems linked to excessive drinking is long and affects nearly every part of your body. Over time, too much alcohol can damage your liver, leading to conditions like fatty liver or cirrhosis. It can also harm your heart, disrupt your memory, and affect your balance. Beyond the physical, alcohol takes a toll on your mental health, often worsening anxiety and depression even if it seems to offer temporary relief. Furthermore, alcohol consumption is linked to an increased risk of developing certain cancers. Being aware of these dangers is a powerful motivator for re-evaluating your relationship with alcohol.

The Positive Health Benefits of Drinking Less

Focusing on what you gain by drinking less can be incredibly motivating. The benefits often show up faster than you’d expect. People who cut back or quit alcohol frequently report having more energy, finding it easier to manage their weight, and enjoying better sleep. Your physical health can improve, too, with benefits for your gut and heart. But the positive changes aren't just physical. Many people find that drinking less strengthens their relationships, sharpens their mental clarity, and reduces feelings of anxiety. These positive health benefits create an upward spiral, making it easier to stick with your goals and build a healthier, more fulfilling life.

How Does the Reframe Triggers Quiz Work?

How do we go about rewiring our brain to make triggers and cravings fade into the background? First, we need to get into research mode, channeling our inner scientist to scope out the lay of the land when it comes to our own drinking and craving patterns. 

This is where the Drinking Triggers Assessment Tool comes into play! Answer the questions in the Drinking Triggers Assessment Tool to see which triggers loom large for you. You can then tackle each one individually by using some science-based techniques to loosen their hold over you and create new neural pathways.

It’s time to do some more digging! 

A Closer Look at the Reframe App

Okay, so you've identified your triggers. Now what? This is where having a plan and the right tools can make all the difference. While self-awareness is the first step, consistent support is what helps you build new, healthier habits that stick. That’s exactly what the Reframe app is designed to provide. It’s more than just a drink tracker; it’s a comprehensive program built on neuroscience that gives you the resources you need to change your relationship with alcohol. Let’s take a look at what’s inside the app and how it helps millions of people achieve their goals.

Core App Features

The Reframe app is packed with features designed to support you through every step of your journey. The creators, with input from medical and mental health professionals, understood that changing habits requires a multi-faceted approach. It’s not just about saying "no" to a drink; it’s about understanding your motivations, managing cravings in a healthy way, and connecting with others who get it. The app’s core features are built around these principles, offering a combination of practical tools, community connection, and expert guidance to help you succeed.

The Toolkit: Games and Meditations for Cravings

When a craving hits, you need something to do *right now*. Reframe’s in-app Toolkit is your go-to resource for those moments. Instead of white-knuckling it, you can open the app and find a distraction or a calming exercise. It includes engaging games (like the surprisingly fun "Flying Hippo"), guided meditations to center your thoughts, and simple breathing exercises to ease anxiety. The toolkit also has creative mocktail recipes, helping you replace old rituals with new, healthier ones. It’s all about giving your brain a different path to follow when a trigger appears, making it easier to ride out the craving.

Community Support and Specialized Groups

Going through this process alone can feel isolating, which is why Reframe’s community feature is so powerful. Inside the app, you’ll find a private and anonymous platform where you can connect with thousands of other users. It’s a safe space to share your wins, talk through challenges, and get encouragement from people on the same path. To make the support even more relevant, Reframe offers specialized groups for different communities, like parents or LGBTQIA+ individuals. Finding your people makes the journey feel less daunting and a lot more achievable.

Daily Virtual Meetings with Coaches

For those who thrive on structure and live interaction, Reframe offers daily virtual meetings on Zoom. These sessions are led by trained coaches and give you a chance to check in, share your progress, and learn from the experiences of others in a group setting. It’s a fantastic way to build accountability into your routine and get real-time advice. Hearing other people’s stories and strategies can be incredibly motivating and provide fresh perspectives on how to handle different situations, reinforcing the lessons you’re learning in the app.

How Effective is Reframe?

You might be wondering if an app can really make a difference. The numbers speak for themselves: an incredible 91% of Reframe users report a significant reduction in their alcohol consumption within the first three months. This isn't just a coincidence; it's the result of a program rooted in neuroscience and behavioral psychology. The app helps you understand the "why" behind your drinking habits and gives you actionable tools to rewire those patterns. This high success rate shows that with the right support and a consistent approach, making a lasting change is absolutely possible for so many people.

App Subscription and Cost

Getting started with a new program can feel like a big commitment, so it’s important to know what to expect. Reframe’s pricing is designed to be accessible and straightforward, allowing you to focus on your goals without worrying about complicated fees. The structure offers a way to try it out before you commit and provides options for deeper, more personalized support if you decide you want it. Here’s a simple breakdown of the cost and what’s included.

The 7-Day Free Trial and Annual Cost

If you're curious about the app, you can explore everything it has to offer with a 7-day free trial. This gives you full access to the toolkit, community, and daily lessons so you can see if it’s the right fit for you. After the trial period, Reframe operates on an annual subscription model. This approach makes it a cost-effective choice for anyone looking for consistent, long-term support on their mindful drinking journey. You can find more details about the subscription on the app's FAQ page.

Optional Add-Ons: One-on-One Coaching

While the core app provides a comprehensive program, some people benefit from more personalized guidance. For that, Reframe offers one-on-one coaching sessions as an optional add-on. These private meetings are held over Zoom with a certified coach who can help you work through specific challenges, set personal goals, and create a tailored plan. It’s a great option if you’re looking for an extra layer of accountability and expert advice to complement your experience with the app.

Important Considerations: Who Reframe is For

Reframe is a powerful tool for millions, but it’s important to understand who it’s designed to help. The program is focused on helping people cut back on their drinking, build healthier habits, and practice mindful consumption. It’s an excellent resource for those who feel their drinking has become a habit they want to change. However, like any tool, it has its specific purpose and isn't a one-size-fits-all solution for every situation involving alcohol.

Limitations for Severe AUD and Withdrawal

It is crucial to be clear that Reframe is not a substitute for medical treatment. The app is not designed for individuals with severe alcohol use disorder (AUD) or for anyone who may experience symptoms of alcohol withdrawal. These are serious medical conditions that require professional supervision from a doctor or a specialized treatment center. If you believe you fall into this category, please seek medical assistance immediately. Reframe is a supportive tool for habit change, not a clinical detox program.

Your Guide to Managing Common Drinking Triggers

Once you’ve filled out the Drinking Triggers Assessment Tool, the next step is taming the triggers. Now that you’ve figured out which triggers tend to show up the most, let’s talk strategy! Remember, the key is not giving in to the trigger (or the craving it gives rise to) by reframing the situation. 

We can also address the triggering scenario directly when possible, using distractions or simply removing ourselves from the situation to create distance. To make the change stick and give neuroplasticity an additional boost, it’s also helpful to actively build positive associations with the triggering emotion, situation, or event by responding in a way that naturally increases dopamine levels. 

Ready to tame those triggers?

               

1. Coping with Work Stress

If you’re a fan of The Office, you’ve seen how work stress can lead to boozy situations on screen. From Michael downing vodka and orange juice during a board meeting to Meredith stashing whiskey in her desk drawer, alcohol flows freely, often in response to work stress. 

And while real life is more complicated, work stress is a classic drinking trigger for many of us. It doesn’t matter if you’re a fireman putting your life on the line or a data analyst searching through spreadsheets — work stress can take a toll. In fact, according to OSHA (the Occupational Safety and Health Administration), 83% of Americans report suffering from work-related stress, with 54% of them reporting that it trickles into their home life. That’s a whole lot of cortisol flowing!

Alcohol may seem to relieve stress at first, but in fact it only makes the situation worse. For one thing, showing up to work with a hangover (or, even worse, drinking on the job) is unlikely to help our career. Moreover, alcohol boosts cortisol levels, interferes with sleep, and slows down our thinking. The result? We’re groggy, anxious, and our work feels more overwhelming than ever. 

If work stress has you considering a mid-meeting screwdriver as an option, you’re not alone. Research shows that work stress can lead to drinking, especially in young adults just entering the workforce. But it doesn’t have to!

Tame the trigger:

• Try the “two minute rule” to keep stress at bay. It’s simple: if the work task can be done in two minutes or less — do it. You’ll thank yourself later when your browser isn’t crashing from all the open tabs at 4 p.m.
• When stress hits, do some desk yoga. Do some simple stretches and breathing exercises at your desk to recenter and refocus. If you’re feeling a panic attack coming on, splashing cold water on your face can work wonders!
• Decompress after work. Have a self-care plan in place for when you

2. Managing General Stress and Fatigue

Besides work stress, general life stress can be the mother-of-all triggers, and many of us find ourselves reaching for the bottle in times of stress. One study found that additional stressors increased heavy drinking rates in men by 24% and in women by 13%. And while that work stress we mentioned earlier tends to top the list, there are many other sources, including legal, social, and health-related stress.

But booze doesn’t actually help ease our stress, in spite of the illusion of relaxation we might get from alcohol’s depressant properties. Because of the rebound effect caused by the brain’s attempt to rebalance itself, our stress tends to make an even stronger comeback the next day. Now, on top of the original source of stress looming large in the light of day, we have a nasty hangover to deal with! 

If stress is your trigger, let’s tackle it together and learn some healthier ways to cope.

Tame the trigger:

• Get a mindfulness practice going. Getting in the habit of being present in the moment and observing the world around you without judgment is one of the most powerful science-backed stress-busting weapons. There’s no need to wait until stress triggers alcohol cravings — having a mindfulness practice in place no matter what else is going on will set you up for long-term success. From yoga and meditation to sound healing and deep breathing, there are plenty of mindfulness “flavors” to discover!
• Sweat out the stress. Exercise is another stress-slashing superpower. Science shows it naturally lowers cortisol levels while boosting endorphins and oxytocin. And it’s a powerful craving buster! Once again, the key is to get a practice going for sustainable long-term stress reduction. However, you can also use it in the moment to “walk off” (or “box out”) the craving triggered by stress.
• Tap into the healing power of nature. The science-backed healing powers of nature make it a great “trigger tamer” for stress-related alcohol cravings. If you live in the city, spend some time in the park or even in your apartment courtyard. And to bring nature indoors, plant an herb garden on your windowsill!

3. What to Do When Loneliness Hits

If being surrounded by quarrelsome coworkers can drive some of us to drown our troubles in happy hour, being alone can be just as triggering. It’s no wonder that alcohol misuse skyrocketed during the isolating months of the COVID pandemic! And the fact that home delivery of booze became a thing didn’t make it any easier.

One study found that loneliness was a factor in 63% of AUD cases in adults over the age of 45. Participants also reported that “loneliness … preceded the first drink on a typical drinking day.” And it’s not just older adults who feel the burden: another study showed that being a lonely child increased the odds of ending up on the path to alcohol misuse later in life.

However, the reality is that alcohol isolates us further. With our prefrontal cortex offline, we’re not as engaged and have trouble forming authentic connections. Loneliness and alcohol tend to fuel each other: the more we drink, the less bandwidth is left for fulfilling social interactions.

If loneliness is your trigger, it’s time to take action!

Tame the trigger:

• Make the first move. If you’ve gotten out of touch with friends and family members, make the first move by calling or sending a friendly text or email. Chances are, you’ll make their day!
• Socialize while getting fit. Sign up for a group exercise class, such as yoga, kickboxing, or spinning (or go virtual if you like!). Getting your sweat on with others builds camaraderie while giving you a healthy boost of endorphins and keeping cravings at bay.
• Go digital. These days the way out of loneliness is as easy as logging into a supportive community online. Reframe’s forum is a 24/7 source of support and encouragement! Once you see how well it works, each time you log in will give you a little dopamine boost — you’ll know relief is coming!


4. Filling the Void When You're Bored

As Chrisopher Moore writes in Island Sequined Love Nun, “Boredom can be a lethal thing on a small island.” And boy, is that true. Boredom — the absence of stimulation — makes the hours drag on. It can send us right into rumination — a pattern of self-referential thinking controlled by the brain’s “default mode network” (DMN), which is also home to habits and addictions.

Even though alcohol might seem like a temporary solution to boredom, it ends up sending us deeper into “default mode.” So let’s debunk the myth that alcohol fuels creativity — science says it actually does the opposite by hindering cognitive control and making new neural connections less likely. In other words, booze puts out the creative spark and is likely to make us even more bored instead.

Ready to bust through boredom without booze? 

Tame the trigger:

• Learn new skills. Actively build up your life with enriching activities to stave off boredom. Learn a new language, follow a news podcast, or teach yourself how to make digital art.
• Reframe boredom as an opportunity. When you find yourself feeling bored, see it as your brain sending you a notification: “There’s room for something interesting to happen — time to get curious!” Befriending boredom in this way naturally makes it less distressing — and less triggering.
• “Fake it till you make it.” Sometimes busting out of boredom calls for a bit of trickery. Even if what you’re engaged in doesn’t feel all that engaging, stick with it as if it is. Keep reading the book for a few chapters, watch that documentary that left you yawning in the first few minutes, and see if there’s something in there that will spark curiosity. As Andy Warhol says, “You need to let the little things that would ordinarily bore you suddenly thrill you.” And sometimes acting “as if” something is exciting actually sparks some bona fide curiosity.

5. Celebrating Special Occasions Mindfully

From the ball dropping on New Year’s Eve to the eggnog at Christmas or beer at the Fourth of July barbeque, booze tends to be synonymous with celebration in our culture. (Even emojis for celebration feature champagne glasses as an option!) 

However, in the long run alcohol is more of a party pooper than a party starter. We’re likely to get moody, drowsy, and wake up with a hangover the next morning. And those “fun memories”? They’ll be clouded in the morning-after brain fog.

With a bit of mindful preparation, you can change your approach to celebrations and make them even more memorable. (And for some handy tips on dealing with peer pressure, check out “Drinking With Friends: How To Avoid Peer Pressure When You Cut Back.”)

Tame the trigger:

• Reframe the celebration. Focus on the true meaning of the celebration and reflect on it by writing in a journal in the days before. Whether it’s St. Patrick’s Day, Thanksgiving, or the Fourth of July, dive into the history of the event to add a layer of significance and keep your prefrontal cortex engaged through learning.
• Capture the moment. Take on the role of the party’s official photographer and focus on capturing all the big moments — as well as the funny ones! First off, holding a glass will be hard. Plus, your mind will be engaged, and getting the creative juices flowing will act as a natural dopamine boost.
• Start new traditions. Why not take the reins in your own hands and start your own booze-free holiday tradition? Get together for a stargazing session instead of a midnight toast on New Year’s Eve, or organize a charity walk during the holiday season (which doubles as an exercise session!).


6. Creating a Plan for Social Events

Many people see alcohol as “social glue,” and if you’re one of them, you’re certainly not alone. Science shows that we’re more likely to drink when those around us are doing it too. In fact, we’re biologically wired to crave acceptance and join in on the “fun.”

In reality, booze isn’t all that conducive to meaningful interactions. From drunken phone calls at 2 a.m. we regret the next morning to insensitive “jokes” that rub others the wrong way, our actions under the influence are far more likely to derail our social life than help it.

Simply realizing that alcohol doesn’t deliver on its promises when it comes to boosting our social game can take away some of the trigger’s power. Here are a few additional tips for socializing booze-free.

Tame the trigger:

• Have a buddy on call. If you know a potentially triggering social event is coming, let a trusted friend or family member know ahead of time. Plan to text or call throughout the night, especially if you need to make a quick getaway.
• Play the question game. Next time you’re at a social event, focus on learning five facts about each person you talk to. (Go for ten if you’re feeling ambitious!). Even if you already know someone, try to get to know them better. This simple trick will make you a great conversation partner while keeping you too busy to think about booze. A double win!
• Use humor. One of the best ways to diffuse a tense social situation (and get a natural serotonin and dopamine boost while you’re at it) is by using humor. For example, you can decline an offer to drink by saying “Saving all the calories for dessert — the tiramisu looks delicious!” (For more tips on sober socializing, check out “Gain Insights on Effectively Managing and Overcoming Peer Pressure in Social Situations While Staying Sober.”)

7. Dealing with Cues in TV and Movies

Watching a TV show or movie, reading a book, or scrolling through YouTube can be a well-deserved break after a long day, but watch out — the world of entertainment is full of triggers. Some are easy to spot: Cheers is set in a bar (where “everybody knows your name” and your drink order), and How I Met Your Mother might as well be. Others are more subtle: for example, there’s Ron Swanson’s legendary love for whiskey on Parks and Recreation. It’s not the focal point, but it can still plant that “whiskey equals suave sophistication” seed in our mind.

It’s easy to forget that the actors on the screen are, well, acting. They’re not actually drunk, and would look and sound very different if they were. In reality, sipping wine as Carrie Bradsahw does when she writes her column in Sex and the City is unlikely to produce genuinely good ideas. And nobody looks as glamorous as Audrey Hepburn playing Holly Golightly in Breakfast at Tiffany’s while sipping actual cocktails.

The good news? With a bit of planning and curating you can weed out the triggers while keeping the entertainment.

Tame the trigger:

• Curate carefully. It’s easy to fall into the pattern of watching whatever shows pop up in our Netflix queue or YouTube feed. Research what you plan to watch beforehand and look for disclaimers such as “substances” to get an idea of what the content will contain.
• Call out the illusion. When you see alcohol glamorized on the screen, call it out. You can do it silently in your head if you want — and feel free to make it funny! (For example: “Remember, her drink may look classy, but so does sparkling water, and it’s way better for your dance moves!” Or: “She’s got the pearls and the cocktail, but let’s be honest, Holly could use a good therapist more than another drink!”)
• Get into “quit lit.” There are lots of inspiring books out there that make it easy to get excited about drinking less (or not at all). Adding them to your audiobook library or book cabinet is sure to keep you entertained while decreasing the urge to drink. Check out “​​The 10 Best Sober Books To Read on Your Alcohol-Free Journey” for ideas!


8. Responding to the 'Just One Drink' Urge

Eleanor Roosevelt put it this way: “I think, at a child’s birth, if a mother could ask a fairy godmother to endow it with the most useful gift, that gift should be curiosity.” Curiosity is, indeed, a powerful force that allows us to learn and discover the world outside and within ourselves. From learning new languages, discovering the structure of DNA, exploring the moon, and finding a new species of spiders, the sky, as they say, is the limit.

However, we’re also prone to curiosity about things that aren’t all that great for us. “What if this cocktail will make the party more fun?” “What if that wine really does bring out the flavor in the pasta?” If we’re not careful, that “what if” can quickly turn into “why not” — and next thing we know, we find ourselves with a drink in hand.

Luckily, with a bit of planning we can channel our curiosity in a productive way. Ready to “save the cat”?

Tame the trigger:

• Get curious about mocktails. If fancy cocktails with names like “Spumante Molto Rosso” pique your curiosity in a way that makes you want to try it, reroute the same sense of wonder to mocktails! Trust us, there’s no shortage of exciting varieties out there: Cucumber Sekanjabin Sharbat, Sparkling Tangawizi, or Espresso Notini, just for starters.
• Go on a curiosity walk. Next time curiosity strikes in a less than healthy way, take yourself on a “curiosity walk.” Stroll through the streets or a park for a few minutes and set a goal of finding 10 interesting things. A dog playing in the grass, a glove someone dropped in the street, a mural painted by kids from a local school — there are plenty of everyday gems out there to get curious about.
• Start a curiosity journal. Similar to a curiosity walk, a curiosity journal can be your go-to solution for those times when that “What if?” thought pops up in a way that could get you off track. Channel your curiosity into safer waters by writing down 10 ideas that you find interesting or 10 subjects you want to explore in the future. (For example, “What will AI be like in 50 years?” “What do animals dream about?” “How does the placebo effect work?”)

Is Reframe the Right Fit for You?

Understanding your triggers is a huge step, but the next one is just as important: finding the right support to manage them. If you're exploring ways to change your relationship with alcohol, you've probably noticed there are a lot of apps and programs out there. The key is to find one that aligns with your personal goals. Reframe is designed to help you build healthier habits, whether that means cutting back or quitting completely. Let’s look at what you can expect from the app and how it fits into the broader landscape of support tools, so you can decide if it’s the right partner for your journey.

What to Expect from the App Experience

When you start with Reframe, you’re not just getting a simple drink tracker. You’re getting a comprehensive program built on the science of how our brains work. The entire experience is rooted in neuroscience and designed to help you understand the “why” behind your habits so you can create lasting change. You’ll get access to a daily curriculum, tools to handle cravings, and a supportive community of people on a similar path. The goal is to empower you with knowledge and practical skills. In fact, the approach is so effective that 91% of Reframe members report a significant reduction in their alcohol consumption within just three months of using the app.

How Reframe Compares to Other Apps

Choosing an app to help with your drinking habits is a personal decision, and what works for one person might not be the best fit for another. Reframe offers a robust, multi-faceted approach, but it’s helpful to see how it stands against other options. Some apps focus on simple tracking, while others are designed for clinical addiction treatment. Understanding these differences can help you find the tool that best matches your specific needs and where you are in your journey. Let's break down how Reframe compares to a few common types of apps you might encounter.

Reframe vs. Simple Tracking Apps

If your main goal is just to count your drinks, a simple tracking app like Sunnyside might be enough. These apps are often straightforward, focusing on logging your intake and offering support through text messages. They can be a good starting point if you’re just curious about your patterns. However, Reframe goes much deeper. It’s not just about tracking; it’s about changing the underlying behaviors and thought patterns that lead to drinking. With its neuroscience-based courses, community support, and toolkit of coping mechanisms, Reframe provides a more holistic system for anyone serious about practicing mindful drinking and long-term habit change.

Reframe vs. Apps for Multiple Addictions

Some apps, like WEconnect Health, are built to address clinical Alcohol Use Disorder (AUD) and often support recovery from multiple types of addiction. These platforms are excellent resources for those who need a higher level of care. Reframe, on the other hand, is specifically designed for alcohol habit change and is not intended to be a treatment for severe AUD. It’s best suited for individuals who are looking to cut back or quit drinking but don't require a clinical recovery program. This focus allows Reframe to provide specialized, in-depth content and tools tailored specifically to changing your relationship with alcohol.

Reframe vs. Free Sobriety Apps

You’ll find many free sobriety apps that offer basic features like a sober day counter. While these can be motivating, they often lack the comprehensive support system needed to truly rewire your habits. Free apps may also rely on ads, which can be distracting. Reframe operates on a subscription model, which allows us to provide a premium, ad-free experience packed with evidence-based content, daily coaching, and a vibrant, moderated community. Think of it as an investment in a structured program designed by experts to give you the best possible chance at success, rather than just a simple counter.

Using Reframe with Other Support Programs

You don’t have to choose just one path. Reframe can be a powerful tool on its own, but it also works well alongside other support systems, including traditional 12-step programs like Alcoholics Anonymous (AA). It’s important to know that Reframe’s approach is different; it’s based on neuroscience and cognitive behavioral principles rather than a spiritual framework. For many, this science-backed perspective is a perfect complement to the fellowship and structure found in other groups. Using multiple resources can give you a well-rounded support network, addressing your needs from different angles and strengthening your commitment to your goals.

Your Privacy and Subscription Questions

Deciding to work on your drinking habits is a personal choice, and it’s natural to have questions about the practical side of things, like how your data is handled and what the subscription process involves. We believe in being completely transparent so you can feel confident and secure as you begin. Your privacy is a top priority, and we want to make sure the logistics of managing your subscription are as straightforward and stress-free as possible. Here are the answers to a couple of common questions we get from new members.

How Your Data is Handled

Your journey is personal, and your privacy is paramount. At Reframe, we take our responsibility to protect your data very seriously. Any information you share within the app—from your drink tracking logs to your posts in the community forum—is kept safe and confidential. We have strict privacy policies in place to ensure your personal journey remains just that: personal. You can feel secure knowing that you have a safe space to explore your habits and connect with others without worrying about your information being compromised. For more details, you can always review our full privacy policy.

How to Cancel a Subscription

We want you to feel in complete control of your journey, and that includes your subscription. If you ever decide that Reframe is no longer the right fit for you, you can cancel your subscription at any time. The process is straightforward and can be managed directly through the app store where you made the purchase (either the Apple App Store or Google Play Store). There are no hidden fees or complicated hoops to jump through. Our goal is to support you, and that means making every part of your experience with us, including billing, as simple and transparent as possible.

Frequently Asked Questions

I've taken the quiz and know my triggers. What's the single most important thing to do next? The most important next step is to make a simple, concrete plan for how you'll respond before the trigger happens. Awareness is fantastic, but action is what rewires your brain. Pick one of your biggest triggers and decide on one specific, alternative action you'll take. For example, if work stress is your trigger, your plan could be to take a five-minute walk outside the second you close your laptop, instead of reaching for a drink.

Will my drinking triggers ever completely disappear? Think of it less like they'll disappear and more like they'll lose their power over you. Thanks to your brain's ability to adapt, a process called neuroplasticity, the strong connection between a trigger and the urge to drink will weaken every time you choose a different response. Over time, that once-powerful urge will feel more like a quiet background whisper that's easy to ignore.

Some of my triggers, like holidays or a stressful job, are unavoidable. How can I manage them? You're right, you can't avoid life. The key isn't to eliminate these situations but to change your response to them. This is where you actively build new associations. If holidays are a trigger, you could start a new tradition, like being the designated photographer or planning a fun, non-alcoholic activity. For work stress, you can create a new after-work ritual, like listening to a specific podcast or doing a quick workout, to signal to your brain that the day is over and it's time to relax in a new way.

What if I try these strategies but still give in to a trigger? Have I failed? Absolutely not. Changing habits is a process, not a one-time event with a pass/fail grade. A slip-up doesn't erase all your progress. The most helpful thing you can do is get curious about what happened without judging yourself. See it as a learning opportunity that gives you more information for next time. Every day is a new chance to reinforce the new habits you're building.

Why is it so hard to just use willpower to ignore these triggers? Relying on willpower alone is like trying to hold back a river with your bare hands. It's exhausting because triggers aren't a matter of weak character; they're a matter of brain chemistry. Your brain has created strong, efficient neural pathways that link a situation with the reward of a drink. The goal isn't to fight your brain, but to work with it by creating new, healthier pathways that become stronger and more automatic over time.

Key Takeaways

• Understand that triggers are learned habits, not character flaws: Your brain creates powerful shortcuts that link certain situations or feelings to the reward of alcohol. Recognizing this scientific basis allows you to approach the challenge strategically and without self-judgment.
• Pinpoint your personal patterns to regain control: The first step to changing a habit is awareness. Get specific about what makes you want to drink—is it stress after work, social gatherings, or boredom? Naming your triggers is the key to disarming their power.
• Create a plan to actively build new responses: Instead of just resisting an urge, have a go-to plan for your top triggers. Actively replacing the old habit with a new one, like a walk, a mindfulness exercise, or a creative mocktail, helps you effectively rewire your brain for lasting change.

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