Discover how to end Dry January on a high note instead of experiencing a Wet February.
It feels so good to have finished your first Dry January! You made it through 31 days alcohol-free. Now that you’ve gotten used to enjoying life without a buzz, you’re a bit worried about how to incorporate drinking back into your life without overindulging.
An estimated 15 percent of all Americans and Britons are expected to try “Dry January” this year, meaning quitting alcohol for the month. This can be quite a challenge for those who are used to having a drink habitually. Being aware of how hard it may be to abstain from alcohol is the first step, but you should also know also how greatly your physical and mental functioning could improve.
Those who have attempted Dry January particularly note how much better their sleep, mood and athletic performance were by the end of the month. The aim of Dry January is ultimately to become more mindful about how often you drink in general - so that you don't need dry months as reminders to stay sober.
Quitting alcohol can be a very difficult journey. Setting realistic goals can help you make that journey a bit easier. Deciding how many days per week you want to drink is an important first step. Having at least two sober days each week has been proven to be beneficial in reducing symptoms when quitting drinking. Making such small changes can have tremendous positive impacts on your life before and after quitting alcohol.
Accurately tracking how much alcohol you are consuming goes a long way in helping you quit. Knowing how hard quitting can be, it is essential to have an accurate understanding ahead of time regarding how many drinks you have been having and how much each unit of alcohol contains. Comparing your alcohol intake before and after quitting can serve as a powerful reminder of how far you have come. This helps establish positive reinforcement as well as providing additional motivation to keep going strong and hit those long-term goals.
Eating food before and while you drink can certainly help to slow down absorption of the alcohol into your system. However, how hard it is to quit drinking alcohol depends largely on how much alcohol you were consuming prior to quitting - be it one drink a day or an entire bottle of vodka at once. On average, it takes about two weeks for the body to become accustomed to a lower amount of alcohol in its system after someone quits or decreases drinking. Withdrawal symptoms such as anxiety, irritability, and cravings may be experienced in this time, but these often subside over time. Ultimately, it depends on the individual how hard or easy they find it to stop drinking - yet, the benefits of doing so cannot be overstated!
Quitting alcohol can be incredibly hard, both before and after actually stopping. As part of your plan for ending the unhealthy habit, it is important to find alternatives that fill the time you once spent drinking. Think about activities that you used to enjoy such as reading, sports, or anything else that you are interested in and make sure to pursue these things with enthusiasm.
It is best to stay away from people and places that will encourage drinking; this helps keep recovery progress going in the right direction. Making a plan on how to spend free time when quitting drinking can give you more control over how much its affects your life, setting you up for success.
It feels so good to have finished your first Dry January! You made it through 31 days alcohol-free. Now that you’ve gotten used to enjoying life without a buzz, you’re a bit worried about how to incorporate drinking back into your life without overindulging.
An estimated 15 percent of all Americans and Britons are expected to try “Dry January” this year, meaning quitting alcohol for the month. This can be quite a challenge for those who are used to having a drink habitually. Being aware of how hard it may be to abstain from alcohol is the first step, but you should also know also how greatly your physical and mental functioning could improve.
Those who have attempted Dry January particularly note how much better their sleep, mood and athletic performance were by the end of the month. The aim of Dry January is ultimately to become more mindful about how often you drink in general - so that you don't need dry months as reminders to stay sober.
Quitting alcohol can be a very difficult journey. Setting realistic goals can help you make that journey a bit easier. Deciding how many days per week you want to drink is an important first step. Having at least two sober days each week has been proven to be beneficial in reducing symptoms when quitting drinking. Making such small changes can have tremendous positive impacts on your life before and after quitting alcohol.
Accurately tracking how much alcohol you are consuming goes a long way in helping you quit. Knowing how hard quitting can be, it is essential to have an accurate understanding ahead of time regarding how many drinks you have been having and how much each unit of alcohol contains. Comparing your alcohol intake before and after quitting can serve as a powerful reminder of how far you have come. This helps establish positive reinforcement as well as providing additional motivation to keep going strong and hit those long-term goals.
Eating food before and while you drink can certainly help to slow down absorption of the alcohol into your system. However, how hard it is to quit drinking alcohol depends largely on how much alcohol you were consuming prior to quitting - be it one drink a day or an entire bottle of vodka at once. On average, it takes about two weeks for the body to become accustomed to a lower amount of alcohol in its system after someone quits or decreases drinking. Withdrawal symptoms such as anxiety, irritability, and cravings may be experienced in this time, but these often subside over time. Ultimately, it depends on the individual how hard or easy they find it to stop drinking - yet, the benefits of doing so cannot be overstated!
Quitting alcohol can be incredibly hard, both before and after actually stopping. As part of your plan for ending the unhealthy habit, it is important to find alternatives that fill the time you once spent drinking. Think about activities that you used to enjoy such as reading, sports, or anything else that you are interested in and make sure to pursue these things with enthusiasm.
It is best to stay away from people and places that will encourage drinking; this helps keep recovery progress going in the right direction. Making a plan on how to spend free time when quitting drinking can give you more control over how much its affects your life, setting you up for success.
Taking the stairs, stretching after long periods of sitting, drinking plenty of water — these are all small yet powerful habits we can turn to for better health. While we aren’t likely to see drastic improvements in our well-being overnight with new habits, actions like these compound over time and lead to profound changes.
Taking the stairs, stretching after long periods of sitting, drinking plenty of water — these are all small yet powerful habits we can turn to for better health. While we aren’t likely to see drastic improvements in our well-being overnight with new habits, actions like these compound over time and lead to profound changes.
So, how does alcohol tie in with all of this? Can we apply the same idea when changing our drinking habits?
You bet!
When we take incremental steps to cut back on alcohol, and when we stick to our drinking goals over time, we can improve our well-being in many ways. Let’s chat about how we can implement realistic drinking habits, and then discuss potential changes we can make to drink less alcohol.
Here at Reframe, we’re all about science, not stigma. We want to give you the knowledge to change your life for the better, and this starts with understanding how alcohol impacts every area of your life.
We’re well aware of alcohol’s damaging long-term impact — from an increased risk of health issues like liver disease to mental health challenges like depression and anxiety to relationship conflicts.
Cutting back on our drinking reduces our chances of adverse outcomes like these, and gives us the clarity we need to replace negative habits with better ones.
Whether we’re talking about our health, work, or personal relationships, a steady stream of positive behaviors can help promote long-term growth and development. And when we’re implementing new habits and behaviors, the best way to make lasting changes is to start small, have a plan, and above all, be patient with ourselves.
Okay, this sounds great… but how do we find the motivation to change? Especially if we’re still struggling with our alcohol intake?
These are important questions to consider, because we need both the motivation and the ability to create these habits, as these two components work together to form the foundation of positive change.
Motivation gives us the drive to take action, while ability allows us to follow through on our goals and put them into practice. It is essential to understand what motivates us and what challenges we might face along the way. For instance, what motivates you to change? Is it a desire to reduce your disease risk? To feel happier? To be more present with your loved ones? Start considering your biggest reasons to change, as these can be helpful in sustaining your motivation.
The next step to changing our drinking habits is identifying any obstacles that could prevent our success. Do we have major triggers? Do we have a hard time sticking to our limits in social settings? By gaining this knowledge, we can devise strategies for overcoming any barriers that may arise, so we can move forward confidently and achieve our goals. With motivation and the ability to work in tandem, nothing can stand in our way — even when it comes to drinking less.
Asking too much of ourselves too soon is a surefire recipe for overwhelm. In the context of alcohol reduction, for example, we might set an ambitious goal of cutting back to two drinks per week, even though we’re currently a two-glasses-of-wine-before-bed person. Though this ambitious goal sounds good in theory, we have to give ourselves time to gradually cut back.
Instead of trying to change too quickly, we can find a small and sustainable habit to replace our current drinking behaviors. Perhaps we might try swapping out a glass of wine for a mocktail once a week. Once our bodies have adapted to this adjustment, then we can make the swap another day, and so on, until we’ve reached our goal of drinking twice per week.
Over time, our brains will get used to having the mocktail every evening. In fact, by practicing habit change within the same context — like changing our drink before bed — we’re more likely to make it stick.
We understand why changing our drinking habits is important, and how we can go about doing so in a realistic manner. Now, let's dive into six tips you can implement today to change your drinking habits.
Spending too much time in bars is not great for cutting back, especially if we’re still new to this lifestyle.
For many, bars can be a trigger for excessive drinking — there’s the social pressure, the desire to “loosen up,” and the loud music that can push us to make risky drinking decisions. (Science has actually made a link between party music and alcohol misuse.)
Though we don’t have to avoid bars completely, it’s important to limit our time in them.
If a friend invites us to a happy hour, we can suggest an alternative activity, like grabbing coffee or taking a hike. In the instances where we do go to events at bars, we can plan to leave early.
When we become accustomed to drinking alone, it’s easier and more tempting to rely on alcohol to help us cope with difficult situations. A lot of this is because when we drink alone, there’s no one to hold us accountable to our limits.
However, this can make us drink more than we’re comfortable with, and later lead to feelings of shame and guilt.
If drinking alone is an issue for us, we can first identify the reasons we drink alone. Are we feeling lonely, stressed, or anxious? Finding healthier ways to cope with these emotions can reduce the urge to drink alone.
We can also seek out social activities and hobbies that we enjoy. Joining a club, group, or class that interests us can give us a sense of purpose and help us connect with people who share our goals and values.
Furthermore, if drinking alone is an issue for us, we can make a plan. This can look like deciding ahead of time what we will do instead of drinking alone when the urge strikes. This could be going for a walk, calling a friend, or engaging in another activity that we enjoy. Over time, our brain will pick up on loneliness cues, and push us to engage in behaviors that will help us combat it.
It may be tempting to drink for solace when feeling down or upset. Still, it is important to remember that alcohol is actually a depressant — it slows our brains and bodies down — and can exacerbate negative emotions. Instead of turning to alcohol for comfort or relief, we should focus on finding other ways to cope with complicated feelings, such as turning to a relaxing activity or talking to friends and family.
Not only will this help us avoid the potentially dangerous consequences of excessive drinking, but it will also allow us to enjoy the positive effects of drinking in moderation and celebrate life's moments with greater presence.
Let’s face it. Our bodies crave regularity, and routines around drinking are no exception.
We may have our favorite drinking routines:
It can be easy to drink on autopilot when we find ourselves in certain situations. Our bodies associate a certain event (i.e., dinner time) with a drink, and thus, we end up mixing ourselves a margarita without putting much thought into why we’re doing so.
One simple tactic to reduce our alcohol consumption is setting goals for how much we will drink throughout the week. Whether this means pre-planning our drinks, scheduling days off from drinking altogether, or limiting ourselves to just two glasses of wine per night, finding specific, achievable numbers can make all the difference.
Many people are unaware of just how many alcoholic drinks they consume on a daily or weekly basis. Whether it's an occasional glass of wine with dinner or our regular night out at the bar with friends, it can be challenging to keep track of the total number and size of our drinks.
Another vital step is to keep track of how much we’re actually drinking with the Reframe app and be conscious of it every time we reach for another glass.
Having our limits written down can also play a big role in accountability, as we’ll be more likely to stick to goals when they’re physically listed out.
Along with setting drinking limits, it's also essential to find alternate ways to deal with stress and pressure as they come up throughout the week. Stress is part of being human, and though we can’t always control what’s happening around us, we can dial into self-care when we need it.
There are a lot of ways to handle stress without turning to alcohol! Consider meditation, yoga, exercise, reading... whatever works best! Making these a part of our routine, rather than heading straight for the bottle, will make a world of difference in managing those high-pressure moments without upping our overall intake.
Alcohol is a standard part of many social events, and we may find ourselves consuming drinks without knowing how much alcohol is in them. With high-proof alcohol such as gin, vodka, or whiskey often the drink of choice, many drinkers are at risk of serious health problems due to heavy consumption. And with binge drinking on the rise, it’s easy to overconsume high-proof beverages, especially when peer pressure is involved.
Thankfully, there are many ways to enjoy mixed drinks without these high levels of alcohol. For example, we could use seltzer water as a mixer instead of other types of alcohol. Additionally, by spacing out our drinks with non-alcoholic beverages and avoiding drinking to quench our thirst, we can reduce our overall alcohol intake and stay healthy and safe.
Finally, we can choose to drink mocktails after we’ve reached our alcoholic beverage limits. It can often feel awkward to be the only one at a social event without a drink in our hands, so mocktails can allow us to partake while sticking to our alcohol reduction goals.
Drinking less alcohol can bring many positive changes to our lives — improvements in our physical health, our mood, our relationships, and so much more. We can use the six steps we discussed today to begin swapping unhealthy drinking habits for healthier ones.
And above all, remember that your alcohol reduction journey doesn’t have to be confusing.
Reframe has an alcohol tracking system that comes in handy. Using this, you can stay on top of your intake and make more informed decisions about how much you drink. Download Reframe and try out our 1-week free trial today. We'll see you soon!
Taking the stairs, stretching after long periods of sitting, drinking plenty of water — these are all small yet powerful habits we can turn to for better health. While we aren’t likely to see drastic improvements in our well-being overnight with new habits, actions like these compound over time and lead to profound changes.
So, how does alcohol tie in with all of this? Can we apply the same idea when changing our drinking habits?
You bet!
When we take incremental steps to cut back on alcohol, and when we stick to our drinking goals over time, we can improve our well-being in many ways. Let’s chat about how we can implement realistic drinking habits, and then discuss potential changes we can make to drink less alcohol.
Here at Reframe, we’re all about science, not stigma. We want to give you the knowledge to change your life for the better, and this starts with understanding how alcohol impacts every area of your life.
We’re well aware of alcohol’s damaging long-term impact — from an increased risk of health issues like liver disease to mental health challenges like depression and anxiety to relationship conflicts.
Cutting back on our drinking reduces our chances of adverse outcomes like these, and gives us the clarity we need to replace negative habits with better ones.
Whether we’re talking about our health, work, or personal relationships, a steady stream of positive behaviors can help promote long-term growth and development. And when we’re implementing new habits and behaviors, the best way to make lasting changes is to start small, have a plan, and above all, be patient with ourselves.
Okay, this sounds great… but how do we find the motivation to change? Especially if we’re still struggling with our alcohol intake?
These are important questions to consider, because we need both the motivation and the ability to create these habits, as these two components work together to form the foundation of positive change.
Motivation gives us the drive to take action, while ability allows us to follow through on our goals and put them into practice. It is essential to understand what motivates us and what challenges we might face along the way. For instance, what motivates you to change? Is it a desire to reduce your disease risk? To feel happier? To be more present with your loved ones? Start considering your biggest reasons to change, as these can be helpful in sustaining your motivation.
The next step to changing our drinking habits is identifying any obstacles that could prevent our success. Do we have major triggers? Do we have a hard time sticking to our limits in social settings? By gaining this knowledge, we can devise strategies for overcoming any barriers that may arise, so we can move forward confidently and achieve our goals. With motivation and the ability to work in tandem, nothing can stand in our way — even when it comes to drinking less.
Asking too much of ourselves too soon is a surefire recipe for overwhelm. In the context of alcohol reduction, for example, we might set an ambitious goal of cutting back to two drinks per week, even though we’re currently a two-glasses-of-wine-before-bed person. Though this ambitious goal sounds good in theory, we have to give ourselves time to gradually cut back.
Instead of trying to change too quickly, we can find a small and sustainable habit to replace our current drinking behaviors. Perhaps we might try swapping out a glass of wine for a mocktail once a week. Once our bodies have adapted to this adjustment, then we can make the swap another day, and so on, until we’ve reached our goal of drinking twice per week.
Over time, our brains will get used to having the mocktail every evening. In fact, by practicing habit change within the same context — like changing our drink before bed — we’re more likely to make it stick.
We understand why changing our drinking habits is important, and how we can go about doing so in a realistic manner. Now, let's dive into six tips you can implement today to change your drinking habits.
Spending too much time in bars is not great for cutting back, especially if we’re still new to this lifestyle.
For many, bars can be a trigger for excessive drinking — there’s the social pressure, the desire to “loosen up,” and the loud music that can push us to make risky drinking decisions. (Science has actually made a link between party music and alcohol misuse.)
Though we don’t have to avoid bars completely, it’s important to limit our time in them.
If a friend invites us to a happy hour, we can suggest an alternative activity, like grabbing coffee or taking a hike. In the instances where we do go to events at bars, we can plan to leave early.
When we become accustomed to drinking alone, it’s easier and more tempting to rely on alcohol to help us cope with difficult situations. A lot of this is because when we drink alone, there’s no one to hold us accountable to our limits.
However, this can make us drink more than we’re comfortable with, and later lead to feelings of shame and guilt.
If drinking alone is an issue for us, we can first identify the reasons we drink alone. Are we feeling lonely, stressed, or anxious? Finding healthier ways to cope with these emotions can reduce the urge to drink alone.
We can also seek out social activities and hobbies that we enjoy. Joining a club, group, or class that interests us can give us a sense of purpose and help us connect with people who share our goals and values.
Furthermore, if drinking alone is an issue for us, we can make a plan. This can look like deciding ahead of time what we will do instead of drinking alone when the urge strikes. This could be going for a walk, calling a friend, or engaging in another activity that we enjoy. Over time, our brain will pick up on loneliness cues, and push us to engage in behaviors that will help us combat it.
It may be tempting to drink for solace when feeling down or upset. Still, it is important to remember that alcohol is actually a depressant — it slows our brains and bodies down — and can exacerbate negative emotions. Instead of turning to alcohol for comfort or relief, we should focus on finding other ways to cope with complicated feelings, such as turning to a relaxing activity or talking to friends and family.
Not only will this help us avoid the potentially dangerous consequences of excessive drinking, but it will also allow us to enjoy the positive effects of drinking in moderation and celebrate life's moments with greater presence.
Let’s face it. Our bodies crave regularity, and routines around drinking are no exception.
We may have our favorite drinking routines:
It can be easy to drink on autopilot when we find ourselves in certain situations. Our bodies associate a certain event (i.e., dinner time) with a drink, and thus, we end up mixing ourselves a margarita without putting much thought into why we’re doing so.
One simple tactic to reduce our alcohol consumption is setting goals for how much we will drink throughout the week. Whether this means pre-planning our drinks, scheduling days off from drinking altogether, or limiting ourselves to just two glasses of wine per night, finding specific, achievable numbers can make all the difference.
Many people are unaware of just how many alcoholic drinks they consume on a daily or weekly basis. Whether it's an occasional glass of wine with dinner or our regular night out at the bar with friends, it can be challenging to keep track of the total number and size of our drinks.
Another vital step is to keep track of how much we’re actually drinking with the Reframe app and be conscious of it every time we reach for another glass.
Having our limits written down can also play a big role in accountability, as we’ll be more likely to stick to goals when they’re physically listed out.
Along with setting drinking limits, it's also essential to find alternate ways to deal with stress and pressure as they come up throughout the week. Stress is part of being human, and though we can’t always control what’s happening around us, we can dial into self-care when we need it.
There are a lot of ways to handle stress without turning to alcohol! Consider meditation, yoga, exercise, reading... whatever works best! Making these a part of our routine, rather than heading straight for the bottle, will make a world of difference in managing those high-pressure moments without upping our overall intake.
Alcohol is a standard part of many social events, and we may find ourselves consuming drinks without knowing how much alcohol is in them. With high-proof alcohol such as gin, vodka, or whiskey often the drink of choice, many drinkers are at risk of serious health problems due to heavy consumption. And with binge drinking on the rise, it’s easy to overconsume high-proof beverages, especially when peer pressure is involved.
Thankfully, there are many ways to enjoy mixed drinks without these high levels of alcohol. For example, we could use seltzer water as a mixer instead of other types of alcohol. Additionally, by spacing out our drinks with non-alcoholic beverages and avoiding drinking to quench our thirst, we can reduce our overall alcohol intake and stay healthy and safe.
Finally, we can choose to drink mocktails after we’ve reached our alcoholic beverage limits. It can often feel awkward to be the only one at a social event without a drink in our hands, so mocktails can allow us to partake while sticking to our alcohol reduction goals.
Drinking less alcohol can bring many positive changes to our lives — improvements in our physical health, our mood, our relationships, and so much more. We can use the six steps we discussed today to begin swapping unhealthy drinking habits for healthier ones.
And above all, remember that your alcohol reduction journey doesn’t have to be confusing.
Reframe has an alcohol tracking system that comes in handy. Using this, you can stay on top of your intake and make more informed decisions about how much you drink. Download Reframe and try out our 1-week free trial today. We'll see you soon!
Cutting back on calories doesn't mean you have to give up drinking altogether. Check out these low-calorie cocktails that will help you stay on track while still enjoying a good drink.
You’re killing it in the gym and want to keep making gains. You’ve been cutting back on drinking and want options so you can still have a good time. Enter low-calorie options.
The old saying ‘calories in and calories out’ is misleading. The quality of a calorie matters, even if it’s within your goal for the day. Putting sugar and full-fat milk in your coffee can lead to a high caloric intake. A few too many mai tais can show up on your waistline.
Drinking excessively can lead to weight gain that is much more than the calories consumed. Alcohol has a high-calorie content. Regular consumption of it can make you put on extra pounds. Excess alcohol suppresses the breakdown of fat. This leads to an increase in fat accumulation in the body. This is where the term beer belly comes from.
High-quality calories help to keep hunger levels in check by providing higher nutritional value. They also lead to more energy throughout the day. Eating foods with high-quality calories helps your body get the vitamins, minerals, antioxidants and fiber it needs. Eating a nutrient-rich diet may reduce the risk of developing chronic conditions like heart disease and diabetes.
After a night out, you may be craving greasy food like burgers or kabobs. Alcohol increases your appetite by affecting hunger hormones, making you crave more food than your body requires. Replacing nutrient-rich drinks like milk with alcoholic beverages will invariably cause you to miss out on essential nutrients such as vitamin B and calcium.
Living your life and enjoying fewer calories doesn’t have to be hard.
Low-calorie drinks, such as water and unsweetened tea, are critical for anyone trying to maintain a healthy weight. Not only do they help keep us hydrated, but low-calorie drinks also reduce the amount of sugar in your diet. That's important because excessive sugar intake can lead to negative health effects, including an increased risk of diabetes and heart disease. Not having to worry about our caloric intake from beverages is a big part of achieving a healthier lifestyle - plus it's one less thing to add up on the nutrition label.
Alcoholic drinks lower in calories are becoming increasingly important for individuals who want to responsibly enjoy alcohol without sacrificing their long-term health. These beverages offer a more healthful option than many traditional drinks with added sugars, artificial colors and other extra ingredients. Consider this an opportunity to moderate what you put in your body while still enjoying the occasional alcoholic beverage.
Low-calorie options allow you to be mindful of the calories you consume and maintain your weight while still socializing or celebrating with friends and family. These beverages give us better control over our consumption levels, turning drinking into more of a responsible habit than a source of issues - all while adding fewer calories throughout the day.
Making low-calorie alcoholic drinks taste good doesn't have to be difficult. There are plenty of ways to make sure that your cocktails still have maximum impact with minimal calories, including using seasonal ingredients with lots of flavor, adding a splash of no-calorie mixer like soda water or seltzer, and serving drinks cold.
Looking for additional sweetness without the added sugar? Natural sweeteners such as honey or real fruit juice can work wonders. Opt for popular 'skinny' versions of your favorite drinks. These have been designed with fewer calories in mind. With a bit of creative input and an eye on the calorie count, you can enjoy the indulgence of an alcoholic beverage without compromising on taste.
With so many adult beverages to choose from, it can be hard to decide what mixer to use. There is a selection of delicious and low-calorie mixers that pair perfectly with your favorite liquors. These mixers satisfy your taste buds and help you stick to your diet goals. Choices include:
✪ light ginger ale
✪ fruit juice
✪ light tonic water
✪ low-sugar soda
✪ sparkling water
Be sure to explore the endless combinations of alcoholic beverages and their accompaniments for satisfying yet calorie-conscious enjoyment.
For those looking to create the perfect sangria without all the calories, this recipe is sure to hit all the right notes.
With its refreshing taste and minimal calories, this delicious sangria will leave your guests wanting more.
For those looking to enjoy a tasty mojito without extra calories, this recipe is surprisingly simple.
To make this drink even more refreshing, you can muddle the mint in the bottom of the glass before serving. With a lower calorie content than traditional mojitos, this delicious beverage still packs intense flavor in every sip.
Making a low-calorie margarita is now easier than ever! You'll be pleasantly surprised at how delicious and refreshing this drink can be while being light on calories.
You have yourself a tasty low-calorie margarita that won't ruin your diet goals! Enjoy responsibly!
Negronis took over the internet during the pandemic. The classic cocktail is made from equal parts gin, Campari, and vermouth. Typically higher in calories than many other cocktails, it can be a tricky drink to make fit into your low-calorie lifestyle goals.
You'll be sipping on your lightened up negroni before you know it!
If you're looking for a delicious, tasty and low-calorie version of the classic Moscow Mule, this recipe is just what you need.
Enjoy this refreshingly delicious twist on a favorite classic - at only 80 calories per serving, it won't derail any diet plans.
The classic espresso martini is usually calorie-laden with copious amounts of sugar and syrup. You don’t have to put in all that extra sugar when you can make a delicious low-calorie version without any guilt.
Enjoy this delicious low calorie alcoholic mixed drink that won't leave you bloated from too many unwanted calories!
Making a low-calorie mimosa is easy and a great option for those looking to enjoy their brunch beverage without the guilt. All you need are two ingredients: your favorite sparkling wine or club soda and orange juice.
If you're looking to make your mimosa even lower in calories, try using diet club soda or a zero-calorie naturally flavored seltzer water. You can also opt for white cranberry or pomegranate juice for an extra flavor boost. So, now the only thing left to do is grab some bubbly and start sipping your mimosas!
If you're looking for a delicious and low-calorie alternative to your traditional bloody mary, look no further!
To achieve the desired level of refreshment without increasing your calorie load, simply replace the vodka with club soda, and add any additional garnishes that tickle your fancy - try thinly sliced celery stalks, olives, pickles or even shrimp for an elevated experience.
Who says you can't have your cake and eat it too? A delicious old-fashioned can be made with wholesome, low-calorie ingredients that won't pack on the pounds.
Enjoy your tasty, low-calorie old fashioned responsibly!
Looking to make something delicious and light? A low-calorie spritz is the perfect treat!
Enjoy your flavorful, low-calorie spritz and savor the crunchy texture from the ice cubes!
A classic pina colada may not be the best choice if you're looking to watch your calories. With a few easy switches, you can still enjoy refreshing pineapple and coconut flavors without all the extra sugar.
Enjoy this refreshing cocktail while saving calories.
If you've been looking for a light, refreshing summer cocktail that won't ruin your diet goals, look no further than the classic Mai Tai. This delicious low-calorie version is made with citrus juices, imbued with natural sweetness from stevia, and given a kick of Caribbean flavor from coconut rum. Ready in just minutes, this cocktail will quench your thirst and transport you to tropical climes all while helping you stick to a healthy lifestyle. A few simple ingredients are all that stand between you and a guilt-free Mai Tai – so why not give it a try?
Making mindful choices when it comes to alcohol can have a big impact on both your health and your future. By opting for low-calorie drinks such as light beer, spritzers, seltzers, and smart mixed drinks like complex juice or soda water with a shot of flavored vodka, gin or tequila, you can still partake in social drinking while drastically reducing your calorie intake.
What’s more is that due to their lightness, you will be able to enjoy the social carefree feeling of having a drink but with reduced risk of short-term effects – like memory impairment – which most people tend to experience after consuming large amounts of calories during a night out.
Reframe is groundbreaking in its approach to helping individuals achieve healthier and happier lives. Developed with input from hundreds of medical and mental health experts, Reframe utilizes a comprehensive, neuroscience-based program that combines evidence-based behavior change tools with an interactive community platform for support.
The remarkable results of the program are manifest not just in users’ individual stories but also through data that shows Reframe users consume significantly less alcohol than those using similar apps. Additionally, users have reported that even after they stop using the app or complete their program, their newly adopted habits have lasted long-term--this really speaks to the success of this initiative. Tens of thousands around the world have already experienced the benefits of Reframe. Start taking strides toward a healthier, happier you.
You’re killing it in the gym and want to keep making gains. You’ve been cutting back on drinking and want options so you can still have a good time. Enter low-calorie options.
The old saying ‘calories in and calories out’ is misleading. The quality of a calorie matters, even if it’s within your goal for the day. Putting sugar and full-fat milk in your coffee can lead to a high caloric intake. A few too many mai tais can show up on your waistline.
Drinking excessively can lead to weight gain that is much more than the calories consumed. Alcohol has a high-calorie content. Regular consumption of it can make you put on extra pounds. Excess alcohol suppresses the breakdown of fat. This leads to an increase in fat accumulation in the body. This is where the term beer belly comes from.
High-quality calories help to keep hunger levels in check by providing higher nutritional value. They also lead to more energy throughout the day. Eating foods with high-quality calories helps your body get the vitamins, minerals, antioxidants and fiber it needs. Eating a nutrient-rich diet may reduce the risk of developing chronic conditions like heart disease and diabetes.
After a night out, you may be craving greasy food like burgers or kabobs. Alcohol increases your appetite by affecting hunger hormones, making you crave more food than your body requires. Replacing nutrient-rich drinks like milk with alcoholic beverages will invariably cause you to miss out on essential nutrients such as vitamin B and calcium.
Living your life and enjoying fewer calories doesn’t have to be hard.
Low-calorie drinks, such as water and unsweetened tea, are critical for anyone trying to maintain a healthy weight. Not only do they help keep us hydrated, but low-calorie drinks also reduce the amount of sugar in your diet. That's important because excessive sugar intake can lead to negative health effects, including an increased risk of diabetes and heart disease. Not having to worry about our caloric intake from beverages is a big part of achieving a healthier lifestyle - plus it's one less thing to add up on the nutrition label.
Alcoholic drinks lower in calories are becoming increasingly important for individuals who want to responsibly enjoy alcohol without sacrificing their long-term health. These beverages offer a more healthful option than many traditional drinks with added sugars, artificial colors and other extra ingredients. Consider this an opportunity to moderate what you put in your body while still enjoying the occasional alcoholic beverage.
Low-calorie options allow you to be mindful of the calories you consume and maintain your weight while still socializing or celebrating with friends and family. These beverages give us better control over our consumption levels, turning drinking into more of a responsible habit than a source of issues - all while adding fewer calories throughout the day.
Making low-calorie alcoholic drinks taste good doesn't have to be difficult. There are plenty of ways to make sure that your cocktails still have maximum impact with minimal calories, including using seasonal ingredients with lots of flavor, adding a splash of no-calorie mixer like soda water or seltzer, and serving drinks cold.
Looking for additional sweetness without the added sugar? Natural sweeteners such as honey or real fruit juice can work wonders. Opt for popular 'skinny' versions of your favorite drinks. These have been designed with fewer calories in mind. With a bit of creative input and an eye on the calorie count, you can enjoy the indulgence of an alcoholic beverage without compromising on taste.
With so many adult beverages to choose from, it can be hard to decide what mixer to use. There is a selection of delicious and low-calorie mixers that pair perfectly with your favorite liquors. These mixers satisfy your taste buds and help you stick to your diet goals. Choices include:
✪ light ginger ale
✪ fruit juice
✪ light tonic water
✪ low-sugar soda
✪ sparkling water
Be sure to explore the endless combinations of alcoholic beverages and their accompaniments for satisfying yet calorie-conscious enjoyment.
For those looking to create the perfect sangria without all the calories, this recipe is sure to hit all the right notes.
With its refreshing taste and minimal calories, this delicious sangria will leave your guests wanting more.
For those looking to enjoy a tasty mojito without extra calories, this recipe is surprisingly simple.
To make this drink even more refreshing, you can muddle the mint in the bottom of the glass before serving. With a lower calorie content than traditional mojitos, this delicious beverage still packs intense flavor in every sip.
Making a low-calorie margarita is now easier than ever! You'll be pleasantly surprised at how delicious and refreshing this drink can be while being light on calories.
You have yourself a tasty low-calorie margarita that won't ruin your diet goals! Enjoy responsibly!
Negronis took over the internet during the pandemic. The classic cocktail is made from equal parts gin, Campari, and vermouth. Typically higher in calories than many other cocktails, it can be a tricky drink to make fit into your low-calorie lifestyle goals.
You'll be sipping on your lightened up negroni before you know it!
If you're looking for a delicious, tasty and low-calorie version of the classic Moscow Mule, this recipe is just what you need.
Enjoy this refreshingly delicious twist on a favorite classic - at only 80 calories per serving, it won't derail any diet plans.
The classic espresso martini is usually calorie-laden with copious amounts of sugar and syrup. You don’t have to put in all that extra sugar when you can make a delicious low-calorie version without any guilt.
Enjoy this delicious low calorie alcoholic mixed drink that won't leave you bloated from too many unwanted calories!
Making a low-calorie mimosa is easy and a great option for those looking to enjoy their brunch beverage without the guilt. All you need are two ingredients: your favorite sparkling wine or club soda and orange juice.
If you're looking to make your mimosa even lower in calories, try using diet club soda or a zero-calorie naturally flavored seltzer water. You can also opt for white cranberry or pomegranate juice for an extra flavor boost. So, now the only thing left to do is grab some bubbly and start sipping your mimosas!
If you're looking for a delicious and low-calorie alternative to your traditional bloody mary, look no further!
To achieve the desired level of refreshment without increasing your calorie load, simply replace the vodka with club soda, and add any additional garnishes that tickle your fancy - try thinly sliced celery stalks, olives, pickles or even shrimp for an elevated experience.
Who says you can't have your cake and eat it too? A delicious old-fashioned can be made with wholesome, low-calorie ingredients that won't pack on the pounds.
Enjoy your tasty, low-calorie old fashioned responsibly!
Looking to make something delicious and light? A low-calorie spritz is the perfect treat!
Enjoy your flavorful, low-calorie spritz and savor the crunchy texture from the ice cubes!
A classic pina colada may not be the best choice if you're looking to watch your calories. With a few easy switches, you can still enjoy refreshing pineapple and coconut flavors without all the extra sugar.
Enjoy this refreshing cocktail while saving calories.
If you've been looking for a light, refreshing summer cocktail that won't ruin your diet goals, look no further than the classic Mai Tai. This delicious low-calorie version is made with citrus juices, imbued with natural sweetness from stevia, and given a kick of Caribbean flavor from coconut rum. Ready in just minutes, this cocktail will quench your thirst and transport you to tropical climes all while helping you stick to a healthy lifestyle. A few simple ingredients are all that stand between you and a guilt-free Mai Tai – so why not give it a try?
Making mindful choices when it comes to alcohol can have a big impact on both your health and your future. By opting for low-calorie drinks such as light beer, spritzers, seltzers, and smart mixed drinks like complex juice or soda water with a shot of flavored vodka, gin or tequila, you can still partake in social drinking while drastically reducing your calorie intake.
What’s more is that due to their lightness, you will be able to enjoy the social carefree feeling of having a drink but with reduced risk of short-term effects – like memory impairment – which most people tend to experience after consuming large amounts of calories during a night out.
Reframe is groundbreaking in its approach to helping individuals achieve healthier and happier lives. Developed with input from hundreds of medical and mental health experts, Reframe utilizes a comprehensive, neuroscience-based program that combines evidence-based behavior change tools with an interactive community platform for support.
The remarkable results of the program are manifest not just in users’ individual stories but also through data that shows Reframe users consume significantly less alcohol than those using similar apps. Additionally, users have reported that even after they stop using the app or complete their program, their newly adopted habits have lasted long-term--this really speaks to the success of this initiative. Tens of thousands around the world have already experienced the benefits of Reframe. Start taking strides toward a healthier, happier you.
If you're trying to cut back on your alcohol consumption, it's important to be aware of when and how much you're drinking. Track how many drinks you have each day, and make note of the circumstances surrounding your drinking.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You know how sometimes a quick peek at our bank statements can be a jaw-dropper? Or how a ping from your Apple Watch informing you that your step count has declined over the last month can give you a jolt of unease? Tracking can definitely lead to some uncomfortable moments. However, by the same token, it can provide boosts of motivation. Maybe you check your account and see that you’ve finally saved up enough to get a new tech gadget you’ve been eyeing. Or maybe you see that your resting heart rate dropped down to a healthier level after starting a morning meditation routine — yay!
In today's data-driven world, we're tracking everything — from the steps we take to the hours we sleep, the food we consume, and the moods we experience. A range of tools can shed light on the intricacies of our habits, provide valuable insights, and pave the way for informed decisions.
When it comes to our relationship with alcohol, tracking is an indispensable ally. Instead of relying solely on memory or gut feelings, we have objective, tangible data. Whether you're curious, concerned, or committed to change, diving into the world of tracking can help transform your understanding of alcohol in your life. How do drink trackers work? And what are the features to look for in drink tracking apps? Let’s explore!
When we think about our behaviors, particularly around drinking, our minds can be sneaky. We tend to underestimate the “couple” of beers we had on a lazy Sunday afternoon, or sometimes just forget about that extra glass of wine we had on Tuesday. It's not deliberate — it's just how our brains work. And that's where the beauty of tracking comes in, offering us a reality check.
Recognition of a pattern or habit is the very first step towards managing or changing it. By continuously keeping tabs, we not only become more aware of our drinking, but also learn the contexts in which we drink. Is it more on weekends? After stressful work days? During specific social situations? Knowledge is power — the power to make informed choices about our relationship with alcohol.
We're optimistic beings by nature. However, this optimism often extends to how we remember our actions, leading us to give “positive” actions more weight (more on the memory tricks our minds play on us later). This is true for alcohol consumption as well: research shows that the vast majority of people underestimate their alcohol consumption.
However, actively tracking our drinking habits acts as a game changer — the “aha” that can serve as a catalyst for change. Studies show that people who simply monitor their drinking cut back significantly. Why? When you start counting those drinks, you're less likely to have “just one more.”
Giving ourselves a reality check through tracking is not about guilt or self-judgment. Instead, it’s about self-awareness, which can empower us to steer our lives in the direction we truly want. Here’s where the power lies:
But why do we tend to filter out negative information, even to the point of denying obvious facts? Our brains have a little quirk called cognitive bias — we often remember things in a rosier light than they were. By tracking your drinking, you get a more accurate picture. No more “I only had one … or was it two … or three?” moments.
Memory isn't our most reliable ally, especially when it comes to habits and routines. Our brains juggle thousands of pieces of information daily. It's no wonder some details get a bit fuzzy. When it comes to alcohol, these blurred lines can significantly impact our understanding of our own consumption. Here’s why:
This is where tracking can work wonders. When we track our drinking, we’re not relying on memory reconstruction or the brain’s shortcuts. We’re dealing with data — objective and unaltered. It offers a clear picture, untouched by the whims and biases of our memory processes.
Stepping away from memory games and committing to a tracking regimen provides clarity and, more importantly, a foundation for actionable change. At the end of the day, we can only manage what we measure. And with something as significant as alcohol, we want our measurements to be accurate.
Once we have a handle on the reality of our habits — all facts, no memory tricks — we have the information we need to change the patterns that tracking reveals. The next step after being aware of our behaviors is decoding our patterns.
Let's face it. We're creatures of habit. Whether it's that morning cup of coffee or the route we take for our evening jog, patterns shape our daily life. Most habits operate in the background, like apps running silently on your smartphone. We might not actively think about them, but they're continually influencing our actions.
Research shows that habits form in loops consisting of three parts: the cue (or trigger), the routine (the behavior itself), and the reward. Recognizing and understanding our triggers can be a game-changer in our quest to modify our relationship with alcohol.
When we jot down when and why we drank, our triggers become visible. Maybe it’s stress. Maybe it’s that fidgety Friday feeling. Understanding your triggers is a big step in managing them.
In this way, we’re not just noting the “routine” aspect of our drinking — we are starting to identify the cues that precede drinking and the rewards that follow. For instance, maybe we notice we often drink more on Friday nights (the routine) after a particularly stressful workweek (the cue) because it helps us relax (the reward).
Recognizing a pattern, however, is only half the battle. The next step is actively trying to disrupt it or replace it. The beauty of identifying the circumstances surrounding our drinking is that it puts the power to do this in our hands. Once we know the common triggers or situations that lead to increased alcohol consumption, we can develop strategies to alter or avoid them. For example, if we notice we often drink when feeling stressed, we might opt for a non-alcoholic way to unwind, such as meditation or a brisk walk. With the tracker to guide us, we can measure the success of these new strategies, adjusting and refining as we go.
In the end, pinpointing patterns and triggers isn't about playing the blame game or being hard on ourselves. It's about unraveling the intricate network of habits that make up our lives and, armed with newfound insights, rearranging them into a pattern that aligns with the life we want to lead.
Humans thrive on feedback. From the grades we received in school to the comments we eagerly (or nervously) await on our social media posts, feedback informs, corrects, and motivates our behaviors. When it comes to understanding our relationship with alcohol, this feedback loop proves invaluable.
Science tells us that when people get feedback on their behavior, they're more likely to adjust it. It’s like when we weigh ourselves every day — we become more conscious of that extra slice of cake. Why? Our brains are wired for immediate rewards. In the realm of neuroscience, this is closely tied to the release of dopamine, the "feel good" neurotransmitter. When we see immediate results or get instant feedback, this system is activated, encouraging us to continue or alter a behavior based on the perceived reward.
Consider the annual medical check-up. We might be informed about the long-term effects of our drinking habits once a year, but this infrequent feedback can lack the immediacy to spark change. There's a gap — often a vast one! — between action and response, which makes it easier to dismiss or delay corrective measures.
Contrast this with real-time tracking of alcohol consumption. When we log and review our intake daily or even weekly, we receive consistent, immediate feedback. We can quickly identify trends, make connections, and more importantly, observe the direct effects of any changes we implement.
As we track and receive feedback, we’ll notice days or even stretches of days when our intake is lower or when we’ve abstained completely. Congrats! Recognizing these achievements provides further dopamine-driven reinforcement, encouraging us to continue or further these positive changes.
Consistent feedback not only highlights success, but it also reveals areas needing attention. Perhaps weekends or certain social situations are more challenging. With constant feedback, we can promptly strategize and experiment with solutions, adapting in real-time rather than waiting for another yearly review. It's like having a personal coach giving us insights and cheering us on after every play, guiding us towards a healthier relationship with alcohol!
In our tech-savvy age, tracking our alcohol consumption is easier than ever. But it's not just about using a tool — it’s about finding one that resonates with you. After all, you're more likely to stick with something if it fits seamlessly into your routine. What are the features to look for in a drink tracking app? Here's a breakdown of the various tracking methods available:
Regardless of the type of tracker you choose, the most important element is consistency. Tracking sporadically can offer some insights, but the real magic happens when it becomes a regular part of your routine. So pick a tracker that speaks to you!
Remember, the aim of tracking isn’t to make you feel bad; it’s to create more “Aha!” moments to help you on your journey. The power of awareness is real. And while tracking might not always deliver pleasant surprises, it’s a journey worth embarking on.
And who knows? Perhaps after getting your alcohol habit under control you might find tracking to be useful in other areas of your life, such as your diet and exercise patterns, interactions with friends and family, or subjects you’ve always wanted to learn more about. The sky's the limit!
You know how sometimes a quick peek at our bank statements can be a jaw-dropper? Or how a ping from your Apple Watch informing you that your step count has declined over the last month can give you a jolt of unease? Tracking can definitely lead to some uncomfortable moments. However, by the same token, it can provide boosts of motivation. Maybe you check your account and see that you’ve finally saved up enough to get a new tech gadget you’ve been eyeing. Or maybe you see that your resting heart rate dropped down to a healthier level after starting a morning meditation routine — yay!
In today's data-driven world, we're tracking everything — from the steps we take to the hours we sleep, the food we consume, and the moods we experience. A range of tools can shed light on the intricacies of our habits, provide valuable insights, and pave the way for informed decisions.
When it comes to our relationship with alcohol, tracking is an indispensable ally. Instead of relying solely on memory or gut feelings, we have objective, tangible data. Whether you're curious, concerned, or committed to change, diving into the world of tracking can help transform your understanding of alcohol in your life. How do drink trackers work? And what are the features to look for in drink tracking apps? Let’s explore!
When we think about our behaviors, particularly around drinking, our minds can be sneaky. We tend to underestimate the “couple” of beers we had on a lazy Sunday afternoon, or sometimes just forget about that extra glass of wine we had on Tuesday. It's not deliberate — it's just how our brains work. And that's where the beauty of tracking comes in, offering us a reality check.
Recognition of a pattern or habit is the very first step towards managing or changing it. By continuously keeping tabs, we not only become more aware of our drinking, but also learn the contexts in which we drink. Is it more on weekends? After stressful work days? During specific social situations? Knowledge is power — the power to make informed choices about our relationship with alcohol.
We're optimistic beings by nature. However, this optimism often extends to how we remember our actions, leading us to give “positive” actions more weight (more on the memory tricks our minds play on us later). This is true for alcohol consumption as well: research shows that the vast majority of people underestimate their alcohol consumption.
However, actively tracking our drinking habits acts as a game changer — the “aha” that can serve as a catalyst for change. Studies show that people who simply monitor their drinking cut back significantly. Why? When you start counting those drinks, you're less likely to have “just one more.”
Giving ourselves a reality check through tracking is not about guilt or self-judgment. Instead, it’s about self-awareness, which can empower us to steer our lives in the direction we truly want. Here’s where the power lies:
But why do we tend to filter out negative information, even to the point of denying obvious facts? Our brains have a little quirk called cognitive bias — we often remember things in a rosier light than they were. By tracking your drinking, you get a more accurate picture. No more “I only had one … or was it two … or three?” moments.
Memory isn't our most reliable ally, especially when it comes to habits and routines. Our brains juggle thousands of pieces of information daily. It's no wonder some details get a bit fuzzy. When it comes to alcohol, these blurred lines can significantly impact our understanding of our own consumption. Here’s why:
This is where tracking can work wonders. When we track our drinking, we’re not relying on memory reconstruction or the brain’s shortcuts. We’re dealing with data — objective and unaltered. It offers a clear picture, untouched by the whims and biases of our memory processes.
Stepping away from memory games and committing to a tracking regimen provides clarity and, more importantly, a foundation for actionable change. At the end of the day, we can only manage what we measure. And with something as significant as alcohol, we want our measurements to be accurate.
Once we have a handle on the reality of our habits — all facts, no memory tricks — we have the information we need to change the patterns that tracking reveals. The next step after being aware of our behaviors is decoding our patterns.
Let's face it. We're creatures of habit. Whether it's that morning cup of coffee or the route we take for our evening jog, patterns shape our daily life. Most habits operate in the background, like apps running silently on your smartphone. We might not actively think about them, but they're continually influencing our actions.
Research shows that habits form in loops consisting of three parts: the cue (or trigger), the routine (the behavior itself), and the reward. Recognizing and understanding our triggers can be a game-changer in our quest to modify our relationship with alcohol.
When we jot down when and why we drank, our triggers become visible. Maybe it’s stress. Maybe it’s that fidgety Friday feeling. Understanding your triggers is a big step in managing them.
In this way, we’re not just noting the “routine” aspect of our drinking — we are starting to identify the cues that precede drinking and the rewards that follow. For instance, maybe we notice we often drink more on Friday nights (the routine) after a particularly stressful workweek (the cue) because it helps us relax (the reward).
Recognizing a pattern, however, is only half the battle. The next step is actively trying to disrupt it or replace it. The beauty of identifying the circumstances surrounding our drinking is that it puts the power to do this in our hands. Once we know the common triggers or situations that lead to increased alcohol consumption, we can develop strategies to alter or avoid them. For example, if we notice we often drink when feeling stressed, we might opt for a non-alcoholic way to unwind, such as meditation or a brisk walk. With the tracker to guide us, we can measure the success of these new strategies, adjusting and refining as we go.
In the end, pinpointing patterns and triggers isn't about playing the blame game or being hard on ourselves. It's about unraveling the intricate network of habits that make up our lives and, armed with newfound insights, rearranging them into a pattern that aligns with the life we want to lead.
Humans thrive on feedback. From the grades we received in school to the comments we eagerly (or nervously) await on our social media posts, feedback informs, corrects, and motivates our behaviors. When it comes to understanding our relationship with alcohol, this feedback loop proves invaluable.
Science tells us that when people get feedback on their behavior, they're more likely to adjust it. It’s like when we weigh ourselves every day — we become more conscious of that extra slice of cake. Why? Our brains are wired for immediate rewards. In the realm of neuroscience, this is closely tied to the release of dopamine, the "feel good" neurotransmitter. When we see immediate results or get instant feedback, this system is activated, encouraging us to continue or alter a behavior based on the perceived reward.
Consider the annual medical check-up. We might be informed about the long-term effects of our drinking habits once a year, but this infrequent feedback can lack the immediacy to spark change. There's a gap — often a vast one! — between action and response, which makes it easier to dismiss or delay corrective measures.
Contrast this with real-time tracking of alcohol consumption. When we log and review our intake daily or even weekly, we receive consistent, immediate feedback. We can quickly identify trends, make connections, and more importantly, observe the direct effects of any changes we implement.
As we track and receive feedback, we’ll notice days or even stretches of days when our intake is lower or when we’ve abstained completely. Congrats! Recognizing these achievements provides further dopamine-driven reinforcement, encouraging us to continue or further these positive changes.
Consistent feedback not only highlights success, but it also reveals areas needing attention. Perhaps weekends or certain social situations are more challenging. With constant feedback, we can promptly strategize and experiment with solutions, adapting in real-time rather than waiting for another yearly review. It's like having a personal coach giving us insights and cheering us on after every play, guiding us towards a healthier relationship with alcohol!
In our tech-savvy age, tracking our alcohol consumption is easier than ever. But it's not just about using a tool — it’s about finding one that resonates with you. After all, you're more likely to stick with something if it fits seamlessly into your routine. What are the features to look for in a drink tracking app? Here's a breakdown of the various tracking methods available:
Regardless of the type of tracker you choose, the most important element is consistency. Tracking sporadically can offer some insights, but the real magic happens when it becomes a regular part of your routine. So pick a tracker that speaks to you!
Remember, the aim of tracking isn’t to make you feel bad; it’s to create more “Aha!” moments to help you on your journey. The power of awareness is real. And while tracking might not always deliver pleasant surprises, it’s a journey worth embarking on.
And who knows? Perhaps after getting your alcohol habit under control you might find tracking to be useful in other areas of your life, such as your diet and exercise patterns, interactions with friends and family, or subjects you’ve always wanted to learn more about. The sky's the limit!
Here's how to replace bad habits with good ones, which can improve our overall well-being in the process.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Most of us have bad habits that we'd like to break. Whether it's smoking, drinking, overeating, or something else entirely, we all have at least one thing we know we should cut back on. The problem is, bad habits can be tough to break. They often become ingrained in our daily routine, making it hard to change our ways. However, it is possible to cut back on drinking. It just takes a little effort and perseverance. So, if you’re wondering how to go about breaking a bad habit or replacing habits that no longer serve you with those that do, this is a great place to start!
Bad habits can interrupt our life and prevent us from accomplishing our goals. If you’re wondering how to stop a bad habit, there are a few effective ways to begin.
If you're a heavy drinker, try cutting back on the amount of alcohol you consume. Start by eliminating alcohol from one day each week.
Gradually increase the number of days you go without drinking.
You can also try setting limits for yourself, such as having only two drinks per night.
Everything from biting your nails to drinking every weekend can be a simple response to stress and boredom.
Many people don't realize most bad habits are actually caused by these two triggers. When we're feeling stressed and bored, we often turn to unhealthy coping mechanisms like excessively drinking alcohol. The good news is that there are steps you can take to cut back on your bad habits.
If you're feeling stressed, exercise or meditation can help. If you're bored, find ways to occupy your time that are positive and productive, like reading or taking up a new hobby. By making a few simple changes, you can break the cycle of bad habits and improve your overall health.
You can teach yourself new and healthy ways to deal with stress and boredom, which you can substitute in place of your bad habits.
Stress or boredom that are on the surface can be caused by deeper issues. These issues can be tough to think about, but if you're serious about making changes, you have to be honest with yourself.
If you find that your bad habits are symptomatic of something bigger, seek professional help to address the underlying issues. Even small changes can make a big difference in your overall health and well-being.
Don't be afraid to start making some positive changes today.
Are you trying to cut back on drinking alcohol? For many people, cutting back on drinking can be a difficult task. There may be a number of beliefs or reasons behind this bad habit. Recognizing the causes of your bad habits is crucial to habit change.
For example, if you're afraid of social situations, you may drink alcohol to help you feel more comfortable. Or, if you're trying to cope with a difficult event, you may turn to alcohol as a way to numb yourself from the pain.
Whatever the reason, it's important to identify the underlying cause of your drinking habits so that you can address it head-on. Only then will you be able to cut back on your alcohol consumption in a sustainable way.
Many people find that they drink alcohol to temporarily cope with stress. If you are struggling to cut back on drinking, there are a few things you can do to help yourself.
We all screw up every now and then; it's part of being human. If you're trying to make any kind of change in your life, there's a good chance you'll experience a setback at some point. Rather than beating yourself up over a mistake, plan for it. Those who are the most successful at making changes get back on track quickly because they plan for setbacks so they don’t upset any progress.
Here are three tips to keep your progress going:
Identify your triggers. What are the situations or emotions that lead you to drink? After you know what your triggers are, start avoiding them or at least be aware of them so that you can be prepared when they arise.
It's helpful to have a support system in place. Let your family and friends know you're trying to cut back on drinking and ask them for their support. Having someone to talk to when you're feeling tempted can make all the difference.
The way we think about setbacks can make all the difference. Try to think of it as a learning opportunity! Once you’re on the path to changing a habit, there’s no such thing as “going back to square one” or “starting from scratch.” Instead, it’s just part of the journey.
If you find that you're drinking more alcohol than you'd like, it may be helpful to cut back. Drinking too much can be the result of stress or boredom, and it can have negative consequences on your health, relationships, and work life.
Remember that setbacks are normal and expected. Don't beat yourself up if you have one — just get back on track and continue working toward your goal. And we’re here to cheer you on as you move forward in your journey!
The Reframe app can help you cut back on drinking with quick and easy daily activities. These activities are designed to help you become more aware of your drinking habits and make small changes that can lead to cutting back overall.
Most of us have bad habits that we'd like to break. Whether it's smoking, drinking, overeating, or something else entirely, we all have at least one thing we know we should cut back on. The problem is, bad habits can be tough to break. They often become ingrained in our daily routine, making it hard to change our ways. However, it is possible to cut back on drinking. It just takes a little effort and perseverance. So, if you’re wondering how to go about breaking a bad habit or replacing habits that no longer serve you with those that do, this is a great place to start!
Bad habits can interrupt our life and prevent us from accomplishing our goals. If you’re wondering how to stop a bad habit, there are a few effective ways to begin.
If you're a heavy drinker, try cutting back on the amount of alcohol you consume. Start by eliminating alcohol from one day each week.
Gradually increase the number of days you go without drinking.
You can also try setting limits for yourself, such as having only two drinks per night.
Everything from biting your nails to drinking every weekend can be a simple response to stress and boredom.
Many people don't realize most bad habits are actually caused by these two triggers. When we're feeling stressed and bored, we often turn to unhealthy coping mechanisms like excessively drinking alcohol. The good news is that there are steps you can take to cut back on your bad habits.
If you're feeling stressed, exercise or meditation can help. If you're bored, find ways to occupy your time that are positive and productive, like reading or taking up a new hobby. By making a few simple changes, you can break the cycle of bad habits and improve your overall health.
You can teach yourself new and healthy ways to deal with stress and boredom, which you can substitute in place of your bad habits.
Stress or boredom that are on the surface can be caused by deeper issues. These issues can be tough to think about, but if you're serious about making changes, you have to be honest with yourself.
If you find that your bad habits are symptomatic of something bigger, seek professional help to address the underlying issues. Even small changes can make a big difference in your overall health and well-being.
Don't be afraid to start making some positive changes today.
Are you trying to cut back on drinking alcohol? For many people, cutting back on drinking can be a difficult task. There may be a number of beliefs or reasons behind this bad habit. Recognizing the causes of your bad habits is crucial to habit change.
For example, if you're afraid of social situations, you may drink alcohol to help you feel more comfortable. Or, if you're trying to cope with a difficult event, you may turn to alcohol as a way to numb yourself from the pain.
Whatever the reason, it's important to identify the underlying cause of your drinking habits so that you can address it head-on. Only then will you be able to cut back on your alcohol consumption in a sustainable way.
Many people find that they drink alcohol to temporarily cope with stress. If you are struggling to cut back on drinking, there are a few things you can do to help yourself.
We all screw up every now and then; it's part of being human. If you're trying to make any kind of change in your life, there's a good chance you'll experience a setback at some point. Rather than beating yourself up over a mistake, plan for it. Those who are the most successful at making changes get back on track quickly because they plan for setbacks so they don’t upset any progress.
Here are three tips to keep your progress going:
Identify your triggers. What are the situations or emotions that lead you to drink? After you know what your triggers are, start avoiding them or at least be aware of them so that you can be prepared when they arise.
It's helpful to have a support system in place. Let your family and friends know you're trying to cut back on drinking and ask them for their support. Having someone to talk to when you're feeling tempted can make all the difference.
The way we think about setbacks can make all the difference. Try to think of it as a learning opportunity! Once you’re on the path to changing a habit, there’s no such thing as “going back to square one” or “starting from scratch.” Instead, it’s just part of the journey.
If you find that you're drinking more alcohol than you'd like, it may be helpful to cut back. Drinking too much can be the result of stress or boredom, and it can have negative consequences on your health, relationships, and work life.
Remember that setbacks are normal and expected. Don't beat yourself up if you have one — just get back on track and continue working toward your goal. And we’re here to cheer you on as you move forward in your journey!
The Reframe app can help you cut back on drinking with quick and easy daily activities. These activities are designed to help you become more aware of your drinking habits and make small changes that can lead to cutting back overall.
To keep track of how much they're drinking, people should use simple methods and tools. Learn effective strategies for mindful drinking and better health.
We’ve all had a night where we lost track of our drinks. It happens at concerts, celebrations, or just a casual happy hour. But if you want more awareness and control, the answer isn't just willpower—it's information. Understanding your habits is the first step to changing them. For a clear picture and to keep track of how much they're drinking, people should: adopt a simple method that fits their life. This guide makes drink tracking easy, showing you exactly how to track alcohol and find a drink tracker you’ll actually use.
For many people, drinking alcohol is a way to relax or socialize. However, it's important to be aware that it’s easy to drink more alcohol than you intended.
Alcohol affects judgment and coordination, making it harder to keep track of how much you're drinking. Drinks are often served in large glasses, which can make it difficult to know how much alcohol you're consuming.
If you're trying to cut back on your drinking, it can be helpful to switch to a smaller glass or bottle, or to alternate between alcoholic and non-alcoholic drinks. By being mindful of your alcohol consumption, you can help avoid the potential health risks associated with drinking too much.
Just as many of us are now tracking our steps with wearable fitness devices, some health experts say we should also be tracking our alcohol consumption. The theory is that if we're aware of how much we're drinking, we'll be more likely to cut back. Although there's no magic number of drinks per week that's considered safe, the goal for most people should be to drink less alcohol.
When you start paying closer attention to how much you drink, you're not just dodging the next-day headache. You're opening the door to a whole host of positive changes that can ripple through every part of your life. It’s about more than just cutting back; it’s about gaining clarity and improving your overall well-being. This shift in perspective is a core part of mindful drinking, where you become more intentional with your choices and start to notice the subtle but significant rewards that follow.
Many people are surprised by how quickly they start to feel better. According to health organizations like Drinkaware, the perks can include deeper, more restorative sleep and a noticeably brighter mood. You might find you have more energy for your morning workout, better concentration for that big project at work, and even see improvements in your skin's appearance. These aren't just small wins; they're tangible signs that your body is thanking you for making a change, contributing to better long-term health and a greater sense of vitality.
The first step to experiencing these benefits is simply becoming aware of your current habits. Tracking your drinks helps you see patterns you might have never noticed before, like when and why you tend to drink more. This awareness is powerful because it allows you to set realistic, achievable goals for yourself. Instead of making a drastic change overnight, you can plan for alcohol-free days or set limits that feel manageable. Apps like Reframe are built on this principle, providing tools to help you understand your patterns and support you as you work toward a healthier relationship with alcohol.
If you’ve decided you want to be more intentional about your drinking, the first step is to get a clear picture of your current habits. Tracking your drinks is less about judgment and more about awareness. It’s about gathering honest information so you can make choices that feel good to you. Think of it like checking your bank statement before creating a budget; you need to know where you’re starting from to figure out where you want to go. By accurately monitoring your intake, you can start to see patterns you might have missed, which is the first step toward making meaningful, lasting changes.
Before you can track your drinks, you need to know what you’re counting. The term “one drink” can be misleading. That giant glass of wine your friend poured you or that high-octane IPA at the brewery likely counts as more than one. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines a "standard drink" as one containing about 14 grams of pure alcohol. This typically looks like a 12-ounce beer with 5% alcohol, a 5-ounce glass of wine with 12% alcohol, or a 1.5-ounce shot of distilled spirits like vodka or whiskey with 40% alcohol. Getting familiar with these measurements helps you count more accurately, especially when you’re not drinking from a standard can or bottle.
Simply tallying the number of drinks is a good start, but adding a few more details can give you much richer insights. For a truly effective log, try to record a few key pieces of information each time you have a drink. Note the type of beverage (beer, wine, cocktail), the quantity in standard drinks (that 8-ounce glass of wine is about 1.5 drinks!), and the time you had it. This level of detail helps you move from a simple count to a deeper understanding of your habits, which is essential for identifying the patterns you might want to change.
To really get to the heart of your habits, you can take your tracking a step further. Alongside the what, when, and how much, consider noting the context. Where were you? Who were you with? How were you feeling before you started drinking? And how did you feel afterward? This practice helps you connect the dots between your drinking and your environment or emotional state. Recognizing these triggers is a core principle of neuroscience-based change and is fundamental to building more mindful drinking habits that stick for the long haul.
Now for the practical part: how do you actually keep track? The best method is the one you’ll consistently use, so it’s all about finding what fits your lifestyle. Some people love the convenience of digital tools, while others prefer a more hands-on, low-tech approach. There’s no right or wrong way to do it. The goal is simply to create a reliable record. Let’s look at a few popular methods you can try to see what works for you.
If you always have your phone with you, using an app is an incredibly convenient way to track your drinks. Apps like Reframe are designed not just for counting but for helping you understand and change your relationship with alcohol. You can log drinks in real-time, see your progress, and access a whole toolkit of resources based on neuroscience to support your journey. Many apps also help you track things like money saved or calories avoided, which can be powerful motivators. The instant feedback and structured guidance can make it much easier to stay on track with your goals.
If you’re not an app person or want something more discreet, there are plenty of effective low-tech options. A classic method is to carry a small notebook and pen to jot down your drinks as you go. For something even simpler, try the pocket method: start the night with a few coins, beads, or paperclips in one pocket, and move one to the other pocket for every standard drink you have. This tactile approach gives you a physical, real-time count without having to pull out your phone. It’s a simple but powerful way to stay mindful and in control of your intake throughout an evening.
There are a number of ways to cut back, including setting limits on how much you'll drink in a week, alternating alcoholic beverages with water or non-alcoholic drinks, and avoiding situations where you're likely to drink too much.
Many people are aware that they should cut back on drinking, but they may not know how to go about it. There are a number of ways to cut back on alcohol consumption, and the method that is best for each individual will depend on their unique situation.
For some people, cutting back may mean reducing the number of drinks they have per week. For others, it may mean avoiding alcohol altogether for a period of time. There are a number of strategies that can help people cut back on their drinking, such as setting limits in advance or alternating between non-alcoholic and alcoholic drinks.
By making small changes to their drinking habits, many people are able to achieve healthier habits overall.
If you're trying to cut back on your drinking, one strategy is to set a limit for yourself at the bar. Tell the bartender how many drinks you want to have, and ask them not to serve you beyond that point. This can help you drink less alcohol overall, and may also prevent you from making poor decisions later in the night.
Of course, setting a limit for yourself is only one way to cut back on alcohol consumption. There are many other steps you can take, such as avoiding high-risk situations, choosing lower-alcohol beverages, or avoiding drinking altogether. But if you're looking for a simple way to cut back, setting a limit at the bar is a good place to start.
Changing your relationship with alcohol starts with knowing what you want to achieve. Simply saying "I want to drink less" is a good start, but vague goals are hard to stick to. Instead, get specific. Do you want to have three alcohol-free days a week? Do you want to stick to a certain number of drinks on a night out? Setting clear, measurable goals gives you a target to aim for and makes it easier to track your success. This process isn't about restriction; it's about empowerment. You're taking control and making conscious decisions that align with your health and wellness objectives. When you have a clear "why," staying motivated becomes much simpler, especially on days when you feel challenged.
Motivation often comes from seeing results. When you track your progress, you create a positive feedback loop. Seeing how many drink-free days you've accumulated or how much money you've saved can be incredibly encouraging. The Reframe app is built on this principle, offering tools to help you set personalized goals and visualize your achievements. Celebrating these milestones, no matter how small, reinforces your new habits and builds momentum. It’s about recognizing the effort you're putting in and honoring the commitment you've made to yourself. This journey is a series of small steps, and each one deserves to be acknowledged.
One of the most effective ways to reduce your overall consumption is to schedule alcohol-free days. Look at your week and decide which days will be your "off" days. Maybe it's Monday through Wednesday, or any day you know you won't have social plans. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), tracking your drinks helps you notice patterns in your drinking, which is the first step to making a change. When you successfully stick to a planned drink-free day, celebrate it! This doesn't have to be a grand gesture. It could be enjoying a special dessert, watching a movie you've been excited about, or just taking a moment to feel proud of your accomplishment. These small rewards make the process more enjoyable and sustainable.
Tracking your drinks is less about policing yourself and more about becoming a detective in your own life. The goal is to gather data that reveals your unique habits and triggers. When, where, and why do you tend to drink? Is it with a specific group of friends, at a certain time of day, or in response to a particular emotion like stress or boredom? Answering these questions is crucial for creating an effective plan for change. Without this awareness, you're essentially flying blind. By logging each drink, you bring unconscious patterns into the light, giving you the power to address them directly. This practice transforms drinking from an automatic behavior into a conscious choice, which is the foundation of mindful consumption.
Once you have this data, you can start connecting the dots. Maybe you notice that you drink more when you're feeling anxious or that you always have a second glass of wine while cooking dinner. This information is gold. It allows you to anticipate high-risk situations and prepare alternative strategies. For example, if you know you drink to unwind after work, you could plan a different relaxing activity, like going for a walk, taking a bath, or listening to a podcast. The Reframe app helps you do this by providing a simple interface for personalized drink tracking and offering daily readings and activities to help you build healthier coping mechanisms based on your identified patterns.
As you track, you'll begin to see clear patterns emerge. Pay attention to the context surrounding your drinking. Are you at home or out with friends? Are you celebrating or coping with a tough day? Recognizing these scenarios is key to managing them better. The NIAAA suggests simple swaps, like using a smaller glass or alternating between alcoholic and non-alcoholic drinks, to help you cut back without feeling deprived. If you notice that you always overdo it during happy hour with coworkers, you can make a plan to order a mocktail first or set a firm two-drink limit before you go. Understanding your personal risk factors empowers you to make proactive choices instead of reactive ones.
Mindful drinking is the practice of being present and fully aware of your choice to drink. It’s about savoring the experience rather than drinking on autopilot. This approach naturally leads to drinking less because it encourages you to check in with yourself and your motivations. It’s not about a rigid set of rules but a collection of simple techniques that help you stay in control and enjoy yourself more. By incorporating a few key habits into your routine, you can ensure that your actions align with your intentions. These small adjustments can make a huge difference in your ability to track accurately and stick to your goals, turning what might feel like a chore into an empowering practice of self-awareness and care.
This is a simple but powerful psychological trick. Before you take your first sip, log the drink in your notebook or app. This small action creates a deliberate pause, forcing you to move from an automatic behavior to a conscious decision. The NIAAA recommends making a note of every alcoholic beverage, and doing it beforehand reinforces your intention to track accurately. It’s a moment to check in and ask yourself, "Do I really want this drink right now?" Sometimes the answer will be yes, and that's okay. But other times, that brief pause is all you need to realize you'd be just as happy with a sparkling water, saving you the calories, alcohol, and expense.
It’s a common social gesture—a friend or host sees your glass is half-empty and generously tops it up. While well-intentioned, this makes it nearly impossible to keep an accurate count of how much you've had. You should always try to finish your drink before getting a new one. If someone offers a top-up, you can politely decline by saying something like, "Thank you, but I'm still working on this one!" or "I'm pacing myself tonight, but I appreciate it!" Taking charge of your own glass ensures you remain in control of your consumption and can track every drink accurately, preventing you from unintentionally drinking more than you planned.
Let's be honest: it happens. You're having a great time, the conversation is flowing, and suddenly you realize you have no idea if you're on your third drink or your fifth. Instead of trying to guess or ignoring it, take this as a clear signal. It’s your body and mind telling you it’s time to stop drinking alcohol for the night. If you've lost count, you've likely had too many. Switch to water and use it as a learning moment for next time, not a reason to feel guilty. Understanding how different amounts of alcohol can affect you is also helpful; using a Blood Alcohol Content (BAC) calculator can provide insight into how quickly drinks can add up.
You don't have to give up drinking altogether to improve your health; reducing your intake by a few drinks per week can make a big difference. Your body will thank you for it.
Although it is often said that "moderation is key" when it comes to drinking alcohol, many people still find themselves overindulging on occasion. If you're looking to cut back on your drinking, there are a few things you can do to make it easier.
Sipping your drink slowly will give your body time to process the alcohol, and you'll be less likely to become intoxicated.
Alternating between alcoholic and non-alcoholic drinks will help to keep you hydrated and will also cut down on the amount of alcohol you consume overall.
Cutting back on your drinking can have a number of benefits for your health, including weight loss, improved sleep, and reduced stress levels. Reframe will help you to cut back on your alcohol consumption by keeping track of how much you drink and setting goals. You can set both short-term and long-term goals.
Reframe will provide you with support and motivation to help you reach your targets. In addition, Reframe will give you tips on how to cut back on your drinking, such as alternating alcohol with water or avoiding trigger foods and situations. If you're looking to improve your health, cutting back on your drinking is a great place to start. And with Reframe's help, you can make it happen.
I’m worried that tracking every drink will feel like a chore. How can I make it a habit that sticks? The key is to find a method that feels almost effortless and fits into your life. If you always have your phone, an app like Reframe makes it quick and simple. If you prefer to be more discreet, try a low-tech trick like moving a coin from one pocket to another for each drink. The goal isn't to add another task to your to-do list, but to create a brief moment of awareness. It only takes a few seconds, and once you find a method that works for you, it quickly becomes second nature.
What should I do if I have a night where I forget to track or just lose count? First, don't beat yourself up about it. It happens to everyone. Instead of seeing it as a failure, view it as valuable information. If you've lost count, that’s a clear signal that it’s time to stop drinking alcohol for the evening and switch to water. It’s a learning moment that shows you your personal limits. The next day, you can simply make a note of it and start fresh without any guilt. This journey is about progress, not perfection.
Once I start tracking, what am I actually supposed to be looking for in the data? Think of yourself as a detective looking for clues about your own habits. After a week or two, you can look back and see patterns you might have never noticed. You might find you drink more when you're stressed after work, with a certain friend group, or even just out of boredom. Identifying these triggers is the most important step because it shows you exactly where you can make a change, like planning a walk to de-stress instead of pouring a drink.
Will focusing so much on my drinking habits just make me feel guilty? This is a common concern, but the goal of tracking is awareness, not shame. The information you gather is a tool for empowerment. It gives you an honest, private look at your habits so you can make informed choices that align with your health goals. It’s about understanding yourself better, not judging yourself. When you see it as a form of self-care, it can actually reduce feelings of guilt by giving you a sense of control.
Why is it so important to know the 'standard drink' size? Can't I just count my glasses? Counting glasses can be misleading because drink sizes vary so much. A heavy-handed wine pour at home or a strong craft beer at a brewery can easily contain two or even three "standard" drinks. Understanding what a standard drink looks like helps you get a truly accurate picture of your alcohol intake. This accuracy is what allows you to set realistic goals and truly understand how much you're consuming, which is essential for making meaningful changes.
We’ve all had a night where we lost track of our drinks. It happens at concerts, celebrations, or just a casual happy hour. But if you want more awareness and control, the answer isn't just willpower—it's information. Understanding your habits is the first step to changing them. For a clear picture and to keep track of how much they're drinking, people should: adopt a simple method that fits their life. This guide makes drink tracking easy, showing you exactly how to track alcohol and find a drink tracker you’ll actually use.
For many people, drinking alcohol is a way to relax or socialize. However, it's important to be aware that it’s easy to drink more alcohol than you intended.
Alcohol affects judgment and coordination, making it harder to keep track of how much you're drinking. Drinks are often served in large glasses, which can make it difficult to know how much alcohol you're consuming.
If you're trying to cut back on your drinking, it can be helpful to switch to a smaller glass or bottle, or to alternate between alcoholic and non-alcoholic drinks. By being mindful of your alcohol consumption, you can help avoid the potential health risks associated with drinking too much.
Just as many of us are now tracking our steps with wearable fitness devices, some health experts say we should also be tracking our alcohol consumption. The theory is that if we're aware of how much we're drinking, we'll be more likely to cut back. Although there's no magic number of drinks per week that's considered safe, the goal for most people should be to drink less alcohol.
When you start paying closer attention to how much you drink, you're not just dodging the next-day headache. You're opening the door to a whole host of positive changes that can ripple through every part of your life. It’s about more than just cutting back; it’s about gaining clarity and improving your overall well-being. This shift in perspective is a core part of mindful drinking, where you become more intentional with your choices and start to notice the subtle but significant rewards that follow.
Many people are surprised by how quickly they start to feel better. According to health organizations like Drinkaware, the perks can include deeper, more restorative sleep and a noticeably brighter mood. You might find you have more energy for your morning workout, better concentration for that big project at work, and even see improvements in your skin's appearance. These aren't just small wins; they're tangible signs that your body is thanking you for making a change, contributing to better long-term health and a greater sense of vitality.
The first step to experiencing these benefits is simply becoming aware of your current habits. Tracking your drinks helps you see patterns you might have never noticed before, like when and why you tend to drink more. This awareness is powerful because it allows you to set realistic, achievable goals for yourself. Instead of making a drastic change overnight, you can plan for alcohol-free days or set limits that feel manageable. Apps like Reframe are built on this principle, providing tools to help you understand your patterns and support you as you work toward a healthier relationship with alcohol.
If you’ve decided you want to be more intentional about your drinking, the first step is to get a clear picture of your current habits. Tracking your drinks is less about judgment and more about awareness. It’s about gathering honest information so you can make choices that feel good to you. Think of it like checking your bank statement before creating a budget; you need to know where you’re starting from to figure out where you want to go. By accurately monitoring your intake, you can start to see patterns you might have missed, which is the first step toward making meaningful, lasting changes.
Before you can track your drinks, you need to know what you’re counting. The term “one drink” can be misleading. That giant glass of wine your friend poured you or that high-octane IPA at the brewery likely counts as more than one. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines a "standard drink" as one containing about 14 grams of pure alcohol. This typically looks like a 12-ounce beer with 5% alcohol, a 5-ounce glass of wine with 12% alcohol, or a 1.5-ounce shot of distilled spirits like vodka or whiskey with 40% alcohol. Getting familiar with these measurements helps you count more accurately, especially when you’re not drinking from a standard can or bottle.
Simply tallying the number of drinks is a good start, but adding a few more details can give you much richer insights. For a truly effective log, try to record a few key pieces of information each time you have a drink. Note the type of beverage (beer, wine, cocktail), the quantity in standard drinks (that 8-ounce glass of wine is about 1.5 drinks!), and the time you had it. This level of detail helps you move from a simple count to a deeper understanding of your habits, which is essential for identifying the patterns you might want to change.
To really get to the heart of your habits, you can take your tracking a step further. Alongside the what, when, and how much, consider noting the context. Where were you? Who were you with? How were you feeling before you started drinking? And how did you feel afterward? This practice helps you connect the dots between your drinking and your environment or emotional state. Recognizing these triggers is a core principle of neuroscience-based change and is fundamental to building more mindful drinking habits that stick for the long haul.
Now for the practical part: how do you actually keep track? The best method is the one you’ll consistently use, so it’s all about finding what fits your lifestyle. Some people love the convenience of digital tools, while others prefer a more hands-on, low-tech approach. There’s no right or wrong way to do it. The goal is simply to create a reliable record. Let’s look at a few popular methods you can try to see what works for you.
If you always have your phone with you, using an app is an incredibly convenient way to track your drinks. Apps like Reframe are designed not just for counting but for helping you understand and change your relationship with alcohol. You can log drinks in real-time, see your progress, and access a whole toolkit of resources based on neuroscience to support your journey. Many apps also help you track things like money saved or calories avoided, which can be powerful motivators. The instant feedback and structured guidance can make it much easier to stay on track with your goals.
If you’re not an app person or want something more discreet, there are plenty of effective low-tech options. A classic method is to carry a small notebook and pen to jot down your drinks as you go. For something even simpler, try the pocket method: start the night with a few coins, beads, or paperclips in one pocket, and move one to the other pocket for every standard drink you have. This tactile approach gives you a physical, real-time count without having to pull out your phone. It’s a simple but powerful way to stay mindful and in control of your intake throughout an evening.
There are a number of ways to cut back, including setting limits on how much you'll drink in a week, alternating alcoholic beverages with water or non-alcoholic drinks, and avoiding situations where you're likely to drink too much.
Many people are aware that they should cut back on drinking, but they may not know how to go about it. There are a number of ways to cut back on alcohol consumption, and the method that is best for each individual will depend on their unique situation.
For some people, cutting back may mean reducing the number of drinks they have per week. For others, it may mean avoiding alcohol altogether for a period of time. There are a number of strategies that can help people cut back on their drinking, such as setting limits in advance or alternating between non-alcoholic and alcoholic drinks.
By making small changes to their drinking habits, many people are able to achieve healthier habits overall.
If you're trying to cut back on your drinking, one strategy is to set a limit for yourself at the bar. Tell the bartender how many drinks you want to have, and ask them not to serve you beyond that point. This can help you drink less alcohol overall, and may also prevent you from making poor decisions later in the night.
Of course, setting a limit for yourself is only one way to cut back on alcohol consumption. There are many other steps you can take, such as avoiding high-risk situations, choosing lower-alcohol beverages, or avoiding drinking altogether. But if you're looking for a simple way to cut back, setting a limit at the bar is a good place to start.
Changing your relationship with alcohol starts with knowing what you want to achieve. Simply saying "I want to drink less" is a good start, but vague goals are hard to stick to. Instead, get specific. Do you want to have three alcohol-free days a week? Do you want to stick to a certain number of drinks on a night out? Setting clear, measurable goals gives you a target to aim for and makes it easier to track your success. This process isn't about restriction; it's about empowerment. You're taking control and making conscious decisions that align with your health and wellness objectives. When you have a clear "why," staying motivated becomes much simpler, especially on days when you feel challenged.
Motivation often comes from seeing results. When you track your progress, you create a positive feedback loop. Seeing how many drink-free days you've accumulated or how much money you've saved can be incredibly encouraging. The Reframe app is built on this principle, offering tools to help you set personalized goals and visualize your achievements. Celebrating these milestones, no matter how small, reinforces your new habits and builds momentum. It’s about recognizing the effort you're putting in and honoring the commitment you've made to yourself. This journey is a series of small steps, and each one deserves to be acknowledged.
One of the most effective ways to reduce your overall consumption is to schedule alcohol-free days. Look at your week and decide which days will be your "off" days. Maybe it's Monday through Wednesday, or any day you know you won't have social plans. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), tracking your drinks helps you notice patterns in your drinking, which is the first step to making a change. When you successfully stick to a planned drink-free day, celebrate it! This doesn't have to be a grand gesture. It could be enjoying a special dessert, watching a movie you've been excited about, or just taking a moment to feel proud of your accomplishment. These small rewards make the process more enjoyable and sustainable.
Tracking your drinks is less about policing yourself and more about becoming a detective in your own life. The goal is to gather data that reveals your unique habits and triggers. When, where, and why do you tend to drink? Is it with a specific group of friends, at a certain time of day, or in response to a particular emotion like stress or boredom? Answering these questions is crucial for creating an effective plan for change. Without this awareness, you're essentially flying blind. By logging each drink, you bring unconscious patterns into the light, giving you the power to address them directly. This practice transforms drinking from an automatic behavior into a conscious choice, which is the foundation of mindful consumption.
Once you have this data, you can start connecting the dots. Maybe you notice that you drink more when you're feeling anxious or that you always have a second glass of wine while cooking dinner. This information is gold. It allows you to anticipate high-risk situations and prepare alternative strategies. For example, if you know you drink to unwind after work, you could plan a different relaxing activity, like going for a walk, taking a bath, or listening to a podcast. The Reframe app helps you do this by providing a simple interface for personalized drink tracking and offering daily readings and activities to help you build healthier coping mechanisms based on your identified patterns.
As you track, you'll begin to see clear patterns emerge. Pay attention to the context surrounding your drinking. Are you at home or out with friends? Are you celebrating or coping with a tough day? Recognizing these scenarios is key to managing them better. The NIAAA suggests simple swaps, like using a smaller glass or alternating between alcoholic and non-alcoholic drinks, to help you cut back without feeling deprived. If you notice that you always overdo it during happy hour with coworkers, you can make a plan to order a mocktail first or set a firm two-drink limit before you go. Understanding your personal risk factors empowers you to make proactive choices instead of reactive ones.
Mindful drinking is the practice of being present and fully aware of your choice to drink. It’s about savoring the experience rather than drinking on autopilot. This approach naturally leads to drinking less because it encourages you to check in with yourself and your motivations. It’s not about a rigid set of rules but a collection of simple techniques that help you stay in control and enjoy yourself more. By incorporating a few key habits into your routine, you can ensure that your actions align with your intentions. These small adjustments can make a huge difference in your ability to track accurately and stick to your goals, turning what might feel like a chore into an empowering practice of self-awareness and care.
This is a simple but powerful psychological trick. Before you take your first sip, log the drink in your notebook or app. This small action creates a deliberate pause, forcing you to move from an automatic behavior to a conscious decision. The NIAAA recommends making a note of every alcoholic beverage, and doing it beforehand reinforces your intention to track accurately. It’s a moment to check in and ask yourself, "Do I really want this drink right now?" Sometimes the answer will be yes, and that's okay. But other times, that brief pause is all you need to realize you'd be just as happy with a sparkling water, saving you the calories, alcohol, and expense.
It’s a common social gesture—a friend or host sees your glass is half-empty and generously tops it up. While well-intentioned, this makes it nearly impossible to keep an accurate count of how much you've had. You should always try to finish your drink before getting a new one. If someone offers a top-up, you can politely decline by saying something like, "Thank you, but I'm still working on this one!" or "I'm pacing myself tonight, but I appreciate it!" Taking charge of your own glass ensures you remain in control of your consumption and can track every drink accurately, preventing you from unintentionally drinking more than you planned.
Let's be honest: it happens. You're having a great time, the conversation is flowing, and suddenly you realize you have no idea if you're on your third drink or your fifth. Instead of trying to guess or ignoring it, take this as a clear signal. It’s your body and mind telling you it’s time to stop drinking alcohol for the night. If you've lost count, you've likely had too many. Switch to water and use it as a learning moment for next time, not a reason to feel guilty. Understanding how different amounts of alcohol can affect you is also helpful; using a Blood Alcohol Content (BAC) calculator can provide insight into how quickly drinks can add up.
You don't have to give up drinking altogether to improve your health; reducing your intake by a few drinks per week can make a big difference. Your body will thank you for it.
Although it is often said that "moderation is key" when it comes to drinking alcohol, many people still find themselves overindulging on occasion. If you're looking to cut back on your drinking, there are a few things you can do to make it easier.
Sipping your drink slowly will give your body time to process the alcohol, and you'll be less likely to become intoxicated.
Alternating between alcoholic and non-alcoholic drinks will help to keep you hydrated and will also cut down on the amount of alcohol you consume overall.
Cutting back on your drinking can have a number of benefits for your health, including weight loss, improved sleep, and reduced stress levels. Reframe will help you to cut back on your alcohol consumption by keeping track of how much you drink and setting goals. You can set both short-term and long-term goals.
Reframe will provide you with support and motivation to help you reach your targets. In addition, Reframe will give you tips on how to cut back on your drinking, such as alternating alcohol with water or avoiding trigger foods and situations. If you're looking to improve your health, cutting back on your drinking is a great place to start. And with Reframe's help, you can make it happen.
I’m worried that tracking every drink will feel like a chore. How can I make it a habit that sticks? The key is to find a method that feels almost effortless and fits into your life. If you always have your phone, an app like Reframe makes it quick and simple. If you prefer to be more discreet, try a low-tech trick like moving a coin from one pocket to another for each drink. The goal isn't to add another task to your to-do list, but to create a brief moment of awareness. It only takes a few seconds, and once you find a method that works for you, it quickly becomes second nature.
What should I do if I have a night where I forget to track or just lose count? First, don't beat yourself up about it. It happens to everyone. Instead of seeing it as a failure, view it as valuable information. If you've lost count, that’s a clear signal that it’s time to stop drinking alcohol for the evening and switch to water. It’s a learning moment that shows you your personal limits. The next day, you can simply make a note of it and start fresh without any guilt. This journey is about progress, not perfection.
Once I start tracking, what am I actually supposed to be looking for in the data? Think of yourself as a detective looking for clues about your own habits. After a week or two, you can look back and see patterns you might have never noticed. You might find you drink more when you're stressed after work, with a certain friend group, or even just out of boredom. Identifying these triggers is the most important step because it shows you exactly where you can make a change, like planning a walk to de-stress instead of pouring a drink.
Will focusing so much on my drinking habits just make me feel guilty? This is a common concern, but the goal of tracking is awareness, not shame. The information you gather is a tool for empowerment. It gives you an honest, private look at your habits so you can make informed choices that align with your health goals. It’s about understanding yourself better, not judging yourself. When you see it as a form of self-care, it can actually reduce feelings of guilt by giving you a sense of control.
Why is it so important to know the 'standard drink' size? Can't I just count my glasses? Counting glasses can be misleading because drink sizes vary so much. A heavy-handed wine pour at home or a strong craft beer at a brewery can easily contain two or even three "standard" drinks. Understanding what a standard drink looks like helps you get a truly accurate picture of your alcohol intake. This accuracy is what allows you to set realistic goals and truly understand how much you're consuming, which is essential for making meaningful changes.
Ready to reframe your relationship with alcohol? Our latest blog is packed with creative and unique action steps designed to boost your motivation and enrich your life. Get ready to unleash your best self, from fitness to social connections and beyond!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
When we think about making a change in our lives, whether it's modifying our relationship with alcohol or picking up a new hobby, the driving force often boils down to one word: motivation. But what is it about motivation that makes us lace up our shoes for a morning jog or reach for a sparkling water instead of a glass of wine?
When it comes to changing our relationship with alcohol, finding the motivation to change is all about learning to see it differently. We often give booze way more credit than it deserves, and the more we question its supposed benefits as a social lubricant or a way to relax, the more we find that there are many healthier — and more effective! — options out there. Let’s boost our motivation to stop drinking and build a life that reflects our true desires and potential.
The brain drives all of our actions as it constantly evaluates rewards and consequences. When we decide to do something, it’s often a result of our brain calculating potential outcomes and benefits.
There are two primary sources of motivation:
For lasting change — especially in personal journeys such as altering alcohol consumption — a mix of both kinds of motivation can be beneficial. If we’ve decided to quit drinking, motivation can help us keep going strong!
External motivations (like a health scare or societal pressure) might kickstart the journey. We know that excessive alcohol can damage the liver, heart, and pancreas. It can also weaken the immune system, making us more susceptible to diseases. And while alcohol might seem like a social lubricant, dependence can strain relationships and hinder personal growth — an effect that might have become painfully clear to us. All of these external motivations can help us get started.
However, for sustained change, internal motivation (like feeling healthier, clearer, or more in tune with ourselves) often takes the lead.
Wondering where to draw motivation from? It’s a blend of understanding the benefits of change and believing in one's ability to achieve it. Here’s what science says about getting motivated:
If you're ready to change your relationship with alcohol, here's a list of science-backed steps to guide you:
Whether it’s cutting back or quitting altogether, define what success looks like for you. Setting goals isn’t just about writing a wish on paper — it's about giving direction to your actions and decisions.
According to Gail Matthews, a psychology professor at the Dominican University in California, people who write down their goals are 42% more likely to achieve them than those who don't. The reason? Research shows that the act of writing triggers the brain's reticular activating system (RAS), attuning you to achieving your goal.
Once you’re on your way, start a journal documenting the positive changes you notice. This isn't merely for memories — it's about reinforcing the positive effects of your decision. From skin improvements to better digestion or sharper focus, seeing these benefits in writing can be a massive motivator! Here are some fun ways to chart your journey:
Setting clear goals and tracking changes help structure your alcohol-free journey — and they enrich it. By witnessing firsthand your improvements and celebrating your little victories, you'll be more motivated and committed to this transformative path.
Have you ever wondered why, after a period of drinking the same beverage, it starts to taste bland or not as exciting? That's our taste buds and brain in action! Alcohol, especially when consumed regularly, can dull our taste buds’ sensitivity. Additionally, the brain's reward system becomes accustomed to the pleasurable sensations alcohol provides, driving it to seek novelty — the same old thing inevitably gets boring.
When we decide to cut back or quit alcohol, we’re not just removing something from our life — instead, we’re adding a plethora of flavors, textures, and experiences we might have previously overlooked. Embracing the myriad of available beverages fills the void left by alcohol and enhances your sensory experiences, making every sip a delight.
As you step back from alcohol, the world of flavors unfolds in front of you. Here are some tips for exploring the world of non-alcoholic beverages — you might just find your new favorite drink!
Alcohol can eat up free time (and that’s an understatement!). While it might feel like it sparks inspiration, scientific research indicates that consistent alcohol consumption hinders our cognitive processes, including creativity. Regular alcohol use tends to reduce our brain's ability to think divergently, which is crucial for imaginative activities and problem-solving.
By reducing or eliminating alcohol, we can harness a clearer mind, allowing latent or forgotten passions to resurface with renewed vigor. From book clubs to hiking groups or pottery classes, immersing ourselves in environments that foster genuine connections without the need for a drink can be a powerful motivator.
Rekindle old hobbies or start new ones with the time and energy you once dedicated to drinking:
Passion projects aren't just hobbies — they're an extension of ourselves. Alcohol, while once thought to be a muse, can often mute our creative spirit. By reigniting these projects, we don't just fill the void left by alcohol, but we also enrich our lives, adding layers of meaning, purpose, and joy.
Travel is often associated with new experiences, including culinary and beverage exploration. But here's an interesting fact: regular alcohol consumption can limit our brain's ability to form new memories — a phenomenon called "neurogenesis suppression." When we abstain or reduce alcohol while traveling, we not only have clearer memories of our adventures, but we also tend to engage more deeply with our surroundings.
Moreover, alcohol can disturb our sleep patterns. Jet lag, a common travel companion, is exacerbated by alcohol, making it harder for the body to adjust to new time zones.
Traveling triumphantly isn't about ticking off every landmark in your tour guide; it’s about immersing yourself deeply into new environments, forming vivid memories, and truly experiencing a place with all of your senses:
When you return from a booze-free adventure, you carry back stories and experiences, not just souvenirs. So tie those laces and set out on a journey where every moment is treasured, every experience is lucid, and every memory is crystal clear. You don’t even have to go far — be a home-town tourist if you don’t have the time or funds to go away. Safe travels!
Alcohol adds empty calories, depletes the body of essential nutrients, and can put a damper on our fitness goals by affecting protein synthesis and reducing endurance levels. As you reduce your intake, channel that energy into a fitness goal, like a 5k run, a new yoga pose, or hitting a personal best in the gym.
Breaking free or cutting back on alcohol propels your fitness journey, ensuring that every squat, sprint, or stretch delivers optimal results.
Embracing fitness in the absence of alcohol gives your body better tools and materials to sculpt a masterpiece. Here are some tips to help you along the way:
It's a widely held belief that alcohol acts as a social lubricant, breaking the ice at gatherings. While it might momentarily ease social anxiety, chronic alcohol consumption can have a counterproductive effect on our interpersonal relationships. Scientifically speaking, alcohol can numb our emotional processing, creating barriers in understanding and empathizing with others. Over time, social interactions might become superficial or strained due to impaired judgment or actions under the influence.
However, being connected isn't just about being present at social events or being the life of the party. It's about the quality of interactions, the depth of conversations, and the warmth of emotions exchanged — all of which are much easier without booze.
Here are some ways to build connections that last and enrich your life:
Our brain, remarkable and ever-evolving, thrives on learning. Neuroplasticity — the brain's ability to reorganize itself — is at its peak when we engage in new learning experiences. On the contrary, chronic alcohol consumption has been linked to diminished cognitive functions and can impede our brain's capability to form new neural pathways.
When we step back from alcohol, our brain flourishes, grows, and grasps new knowledge efficiently. Every nugget of information, every new skill, every fresh perspective adds an enriching, enlightening, fun layer to our personality.
Here are some ways to get started:
Motivation drives our actions. By understanding the science behind it and being mindful of what motivates us, we can harness its power to make meaningful, lasting changes in our lives.
Revamping your relationship with alcohol is a journey that takes effort, dedication, and a touch of creativity. But, with science as your guide and the right tools in hand, you can shape a healthier, brighter, and more fulfilling life for yourself. Here's to a vibrant new chapter!
When we think about making a change in our lives, whether it's modifying our relationship with alcohol or picking up a new hobby, the driving force often boils down to one word: motivation. But what is it about motivation that makes us lace up our shoes for a morning jog or reach for a sparkling water instead of a glass of wine?
When it comes to changing our relationship with alcohol, finding the motivation to change is all about learning to see it differently. We often give booze way more credit than it deserves, and the more we question its supposed benefits as a social lubricant or a way to relax, the more we find that there are many healthier — and more effective! — options out there. Let’s boost our motivation to stop drinking and build a life that reflects our true desires and potential.
The brain drives all of our actions as it constantly evaluates rewards and consequences. When we decide to do something, it’s often a result of our brain calculating potential outcomes and benefits.
There are two primary sources of motivation:
For lasting change — especially in personal journeys such as altering alcohol consumption — a mix of both kinds of motivation can be beneficial. If we’ve decided to quit drinking, motivation can help us keep going strong!
External motivations (like a health scare or societal pressure) might kickstart the journey. We know that excessive alcohol can damage the liver, heart, and pancreas. It can also weaken the immune system, making us more susceptible to diseases. And while alcohol might seem like a social lubricant, dependence can strain relationships and hinder personal growth — an effect that might have become painfully clear to us. All of these external motivations can help us get started.
However, for sustained change, internal motivation (like feeling healthier, clearer, or more in tune with ourselves) often takes the lead.
Wondering where to draw motivation from? It’s a blend of understanding the benefits of change and believing in one's ability to achieve it. Here’s what science says about getting motivated:
If you're ready to change your relationship with alcohol, here's a list of science-backed steps to guide you:
Whether it’s cutting back or quitting altogether, define what success looks like for you. Setting goals isn’t just about writing a wish on paper — it's about giving direction to your actions and decisions.
According to Gail Matthews, a psychology professor at the Dominican University in California, people who write down their goals are 42% more likely to achieve them than those who don't. The reason? Research shows that the act of writing triggers the brain's reticular activating system (RAS), attuning you to achieving your goal.
Once you’re on your way, start a journal documenting the positive changes you notice. This isn't merely for memories — it's about reinforcing the positive effects of your decision. From skin improvements to better digestion or sharper focus, seeing these benefits in writing can be a massive motivator! Here are some fun ways to chart your journey:
Setting clear goals and tracking changes help structure your alcohol-free journey — and they enrich it. By witnessing firsthand your improvements and celebrating your little victories, you'll be more motivated and committed to this transformative path.
Have you ever wondered why, after a period of drinking the same beverage, it starts to taste bland or not as exciting? That's our taste buds and brain in action! Alcohol, especially when consumed regularly, can dull our taste buds’ sensitivity. Additionally, the brain's reward system becomes accustomed to the pleasurable sensations alcohol provides, driving it to seek novelty — the same old thing inevitably gets boring.
When we decide to cut back or quit alcohol, we’re not just removing something from our life — instead, we’re adding a plethora of flavors, textures, and experiences we might have previously overlooked. Embracing the myriad of available beverages fills the void left by alcohol and enhances your sensory experiences, making every sip a delight.
As you step back from alcohol, the world of flavors unfolds in front of you. Here are some tips for exploring the world of non-alcoholic beverages — you might just find your new favorite drink!
Alcohol can eat up free time (and that’s an understatement!). While it might feel like it sparks inspiration, scientific research indicates that consistent alcohol consumption hinders our cognitive processes, including creativity. Regular alcohol use tends to reduce our brain's ability to think divergently, which is crucial for imaginative activities and problem-solving.
By reducing or eliminating alcohol, we can harness a clearer mind, allowing latent or forgotten passions to resurface with renewed vigor. From book clubs to hiking groups or pottery classes, immersing ourselves in environments that foster genuine connections without the need for a drink can be a powerful motivator.
Rekindle old hobbies or start new ones with the time and energy you once dedicated to drinking:
Passion projects aren't just hobbies — they're an extension of ourselves. Alcohol, while once thought to be a muse, can often mute our creative spirit. By reigniting these projects, we don't just fill the void left by alcohol, but we also enrich our lives, adding layers of meaning, purpose, and joy.
Travel is often associated with new experiences, including culinary and beverage exploration. But here's an interesting fact: regular alcohol consumption can limit our brain's ability to form new memories — a phenomenon called "neurogenesis suppression." When we abstain or reduce alcohol while traveling, we not only have clearer memories of our adventures, but we also tend to engage more deeply with our surroundings.
Moreover, alcohol can disturb our sleep patterns. Jet lag, a common travel companion, is exacerbated by alcohol, making it harder for the body to adjust to new time zones.
Traveling triumphantly isn't about ticking off every landmark in your tour guide; it’s about immersing yourself deeply into new environments, forming vivid memories, and truly experiencing a place with all of your senses:
When you return from a booze-free adventure, you carry back stories and experiences, not just souvenirs. So tie those laces and set out on a journey where every moment is treasured, every experience is lucid, and every memory is crystal clear. You don’t even have to go far — be a home-town tourist if you don’t have the time or funds to go away. Safe travels!
Alcohol adds empty calories, depletes the body of essential nutrients, and can put a damper on our fitness goals by affecting protein synthesis and reducing endurance levels. As you reduce your intake, channel that energy into a fitness goal, like a 5k run, a new yoga pose, or hitting a personal best in the gym.
Breaking free or cutting back on alcohol propels your fitness journey, ensuring that every squat, sprint, or stretch delivers optimal results.
Embracing fitness in the absence of alcohol gives your body better tools and materials to sculpt a masterpiece. Here are some tips to help you along the way:
It's a widely held belief that alcohol acts as a social lubricant, breaking the ice at gatherings. While it might momentarily ease social anxiety, chronic alcohol consumption can have a counterproductive effect on our interpersonal relationships. Scientifically speaking, alcohol can numb our emotional processing, creating barriers in understanding and empathizing with others. Over time, social interactions might become superficial or strained due to impaired judgment or actions under the influence.
However, being connected isn't just about being present at social events or being the life of the party. It's about the quality of interactions, the depth of conversations, and the warmth of emotions exchanged — all of which are much easier without booze.
Here are some ways to build connections that last and enrich your life:
Our brain, remarkable and ever-evolving, thrives on learning. Neuroplasticity — the brain's ability to reorganize itself — is at its peak when we engage in new learning experiences. On the contrary, chronic alcohol consumption has been linked to diminished cognitive functions and can impede our brain's capability to form new neural pathways.
When we step back from alcohol, our brain flourishes, grows, and grasps new knowledge efficiently. Every nugget of information, every new skill, every fresh perspective adds an enriching, enlightening, fun layer to our personality.
Here are some ways to get started:
Motivation drives our actions. By understanding the science behind it and being mindful of what motivates us, we can harness its power to make meaningful, lasting changes in our lives.
Revamping your relationship with alcohol is a journey that takes effort, dedication, and a touch of creativity. But, with science as your guide and the right tools in hand, you can shape a healthier, brighter, and more fulfilling life for yourself. Here's to a vibrant new chapter!
Find out why mindful drinking is a great way to reduce your alcohol consumption and how you can use the Reframe app to help you take control of your habits.
Finding a better balance in our lives and reducing our alcohol consumption can be a daunting task. Mindful drinking is an approach to cut back on our alcohol intake while keeping us conscious of why we choose to have drinks, as well as how much we drink. This mindset encourages us to pause before selecting our next drink and assess its contribution to attaining our life goals.
Thankfully, the Reframe app provides valuable support to help you cut back on alcohol easily with enjoyable everyday activities. It’s a great way to take control over your drinking habits through small, manageable steps that make the transition more achievable. Let’s start making better habits that will support our lives and those who matter most to us. Can’t wait to see you on the app!
The past few years have seen an uptick in mindfulness-based practices: mindfulness meditation, mindful walking, mindful eating. But did you know that there’s also a way to practice mindful drinking?
Yup, you read that right! We can actually apply the principles of mindfulness to our drinking habits.
Finding balance in our lives and cutting back on how much we drink can be hard. Mindful drinking provides a great foundation for reducing our alcohol intake by allowing us to make more conscious decisions surrounding our drinking. Being aware of why and how much we drink, and pausing before each new drink to question whether it supports us, is key to developing a healthier relationship with alcohol.
Although mindful drinking shouldn’t be seen as an exclusive solution for those who want to cut back, it can certainly create a strong framework to help make better choices when it comes to consuming alcohol. Let’s chat more about what this concept is, and how we can make the most of it on our own journeys.
“Mindful drinking involves being more conscious and present during the act of drinking, which can help individuals better understand their relationship with alcohol and make more intentional choices,” says Lillian Rishty, LCSW, of NYC Therapy Group. “It's a healthy alternative for those who want to reduce their alcohol consumption without going fully sober.”
Mindful drinking can highlight the triggers that lead us to drink more than intended, helping us figure out healthier ways to cope. Most importantly, it gives us a greater sense of control — which habitual alcohol use can often take from us — and can ultimately lead to long-term physical and mental health improvements.
Our culture has historically embraced drinking to excess. It’s common to use alcohol to celebrate holidays, birthdays, and other special occasions by toasting with champagne at a wedding or catching up with friends during happy hour. We seldom pause to consider whether alcohol is making us healthier or happier.
Despite the rising rates of American alcohol consumption, a counter-movement to curb excessive drinking is on the rise. Mindful drinking is gaining traction and provides an alternative option for those seeking a healthier relationship with alcohol without giving it up completely. Unlike Dry January, which requires a short-term, restrictive approach, mindful drinking offers an intentional and long-term option that has people cutting back on their alcohol consumption.
It's time we start considering why and how much we drink so we can cut back on alcohol consumption if that will allow us to become our best selves.
Here are a few of the key aspects of mindful drinking.
Being mindful of how and why we consume alcohol is essential for ensuring our safety and well-being.
Cutting back on our drinking is beneficial for a multitude of reasons. It can give us more energy for exercise, higher quality sleep, and improved overall health. Mindful drinking can also help us to build confidence in navigating a life with less alcohol.
Many worry cutting back will cut them off from their social life; but it can actually enhance it. Rishty says, “[Mindful drinking] can help individuals feel more in control and confident in social situations, as they are less likely to get drunk or behave impulsively while under the influence.”
Furthermore, Rishty says that mindful drinking can also help us feel more present and connected with others, as we aren’t completely focused on drinking.
Finally, mindful drinking can help us feel reinvigorated and have the opportunity to explore new activities instead of depending solely on those that involve alcohol. This can inspire us to pursue new hobbies, or find alternative activities to enjoy with our friends and loved ones — like hiking, going thrift shopping, or trying out a new restaurant.
It can be helpful to have a framework to start drinking more mindfully to hold ourselves accountable and take appropriate action. Here are a few helpful tips.
First of all, truly consider whether each drink supports you. When trying to cut back on drinking, it’s important to pause and evaluate each drink you are about to consume. We fall into default behaviors when it comes to drinking alcohol; however, it’s important to consider whether this particular drink will support you in reaching your goal.
Take a few moments before drinking to ask yourself questions like, “How does it feel to drink this alcohol? Does this behavior physically, mentally, and emotionally support me?” These questions should be asked without judgment or shame; the process of discovery is the work toward cutting back on alcohol.
Making decisions about consuming alcohol ahead of time is one of the best ways to cut back on drinking. That can mean planning out what and how much alcohol you'll consume at a gathering, as well as deciding when and where you’ll switch to non-alcoholic drinks. If your goal is to cut back more drastically, make a plan to skip happy hour and come up with other activities that can fill in the voids left by these events. Taking the time to plan out how you will cut back on alcohol will help reduce temptation down the line.
When it comes to cutting back, it can be difficult to stay within your limits. The best way to cut back on drinking is to make a plan of moderation ahead of time and ask yourself whether you really want to follow it. This allows for greater flexibility and gives you more control.
Rather than setting hard limits, finding the balance that works best for you means you’re less likely to feel deprived or end up with cravings that could lead you down a slippery slope. This approach will be beneficial in both short-term and long-term cutback efforts, encouraging healthier habits and ultimately helping you meet your goals.
It is easy to cut back on drinking alcohol when you are in a social group. Rather than ordering an alcoholic beverage out of habit — or for the sake of fitting in with social norms — break the pattern by being the first one to order, and ask for a non-alcoholic drink. You may even find that others start to follow your lead when it comes to cutting back on drinking, encouraging everyone in the group to drink less alcohol overall.
Knowing how to cut back on drinking alcohol can be difficult in social situations. Saying "no" to an alcoholic drink can feel awkward — and accepting it is often the easier option. Rehearse polite declines beforehand to feel empowered to make the decision to cut back. For example, you might consider saying, “Sorry, but I don’t feel like drinking tonight,” or “I’d love a drink, but don’t want anything alcoholic. I’ll grab a mocktail instead.” Being prepared with a response before the situation arises leaves you feeling more confident in your decisions.
Mindful drinking can be a great way to cut back on alcohol consumption and still enjoy life. Rather than focusing on how much you're drinking, mindful drinking is about enjoying the experience of actually having a beverage. It's important to appreciate the flavors of your drink, the glassware it's held in, and the atmosphere of the bar or restaurant you're in.
The main idea behind mindful drinking is to savor each sip and really be present in the moment. When deciding what to have or cut back on, opt for drinks you actually love and give those your full attention. Then you can relax, enjoy yourself, and even cut down on excess alcohol without feeling deprived or restricted.
The past few years have seen an uptick in mindfulness-based practices: mindfulness meditation, mindful walking, mindful eating. But did you know that there’s also a way to practice mindful drinking?
Yup, you read that right! We can actually apply the principles of mindfulness to our drinking habits.
Finding balance in our lives and cutting back on how much we drink can be hard. Mindful drinking provides a great foundation for reducing our alcohol intake by allowing us to make more conscious decisions surrounding our drinking. Being aware of why and how much we drink, and pausing before each new drink to question whether it supports us, is key to developing a healthier relationship with alcohol.
Although mindful drinking shouldn’t be seen as an exclusive solution for those who want to cut back, it can certainly create a strong framework to help make better choices when it comes to consuming alcohol. Let’s chat more about what this concept is, and how we can make the most of it on our own journeys.
“Mindful drinking involves being more conscious and present during the act of drinking, which can help individuals better understand their relationship with alcohol and make more intentional choices,” says Lillian Rishty, LCSW, of NYC Therapy Group. “It's a healthy alternative for those who want to reduce their alcohol consumption without going fully sober.”
Mindful drinking can highlight the triggers that lead us to drink more than intended, helping us figure out healthier ways to cope. Most importantly, it gives us a greater sense of control — which habitual alcohol use can often take from us — and can ultimately lead to long-term physical and mental health improvements.
Our culture has historically embraced drinking to excess. It’s common to use alcohol to celebrate holidays, birthdays, and other special occasions by toasting with champagne at a wedding or catching up with friends during happy hour. We seldom pause to consider whether alcohol is making us healthier or happier.
Despite the rising rates of American alcohol consumption, a counter-movement to curb excessive drinking is on the rise. Mindful drinking is gaining traction and provides an alternative option for those seeking a healthier relationship with alcohol without giving it up completely. Unlike Dry January, which requires a short-term, restrictive approach, mindful drinking offers an intentional and long-term option that has people cutting back on their alcohol consumption.
It's time we start considering why and how much we drink so we can cut back on alcohol consumption if that will allow us to become our best selves.
Here are a few of the key aspects of mindful drinking.
Being mindful of how and why we consume alcohol is essential for ensuring our safety and well-being.
Cutting back on our drinking is beneficial for a multitude of reasons. It can give us more energy for exercise, higher quality sleep, and improved overall health. Mindful drinking can also help us to build confidence in navigating a life with less alcohol.
Many worry cutting back will cut them off from their social life; but it can actually enhance it. Rishty says, “[Mindful drinking] can help individuals feel more in control and confident in social situations, as they are less likely to get drunk or behave impulsively while under the influence.”
Furthermore, Rishty says that mindful drinking can also help us feel more present and connected with others, as we aren’t completely focused on drinking.
Finally, mindful drinking can help us feel reinvigorated and have the opportunity to explore new activities instead of depending solely on those that involve alcohol. This can inspire us to pursue new hobbies, or find alternative activities to enjoy with our friends and loved ones — like hiking, going thrift shopping, or trying out a new restaurant.
It can be helpful to have a framework to start drinking more mindfully to hold ourselves accountable and take appropriate action. Here are a few helpful tips.
First of all, truly consider whether each drink supports you. When trying to cut back on drinking, it’s important to pause and evaluate each drink you are about to consume. We fall into default behaviors when it comes to drinking alcohol; however, it’s important to consider whether this particular drink will support you in reaching your goal.
Take a few moments before drinking to ask yourself questions like, “How does it feel to drink this alcohol? Does this behavior physically, mentally, and emotionally support me?” These questions should be asked without judgment or shame; the process of discovery is the work toward cutting back on alcohol.
Making decisions about consuming alcohol ahead of time is one of the best ways to cut back on drinking. That can mean planning out what and how much alcohol you'll consume at a gathering, as well as deciding when and where you’ll switch to non-alcoholic drinks. If your goal is to cut back more drastically, make a plan to skip happy hour and come up with other activities that can fill in the voids left by these events. Taking the time to plan out how you will cut back on alcohol will help reduce temptation down the line.
When it comes to cutting back, it can be difficult to stay within your limits. The best way to cut back on drinking is to make a plan of moderation ahead of time and ask yourself whether you really want to follow it. This allows for greater flexibility and gives you more control.
Rather than setting hard limits, finding the balance that works best for you means you’re less likely to feel deprived or end up with cravings that could lead you down a slippery slope. This approach will be beneficial in both short-term and long-term cutback efforts, encouraging healthier habits and ultimately helping you meet your goals.
It is easy to cut back on drinking alcohol when you are in a social group. Rather than ordering an alcoholic beverage out of habit — or for the sake of fitting in with social norms — break the pattern by being the first one to order, and ask for a non-alcoholic drink. You may even find that others start to follow your lead when it comes to cutting back on drinking, encouraging everyone in the group to drink less alcohol overall.
Knowing how to cut back on drinking alcohol can be difficult in social situations. Saying "no" to an alcoholic drink can feel awkward — and accepting it is often the easier option. Rehearse polite declines beforehand to feel empowered to make the decision to cut back. For example, you might consider saying, “Sorry, but I don’t feel like drinking tonight,” or “I’d love a drink, but don’t want anything alcoholic. I’ll grab a mocktail instead.” Being prepared with a response before the situation arises leaves you feeling more confident in your decisions.
Mindful drinking can be a great way to cut back on alcohol consumption and still enjoy life. Rather than focusing on how much you're drinking, mindful drinking is about enjoying the experience of actually having a beverage. It's important to appreciate the flavors of your drink, the glassware it's held in, and the atmosphere of the bar or restaurant you're in.
The main idea behind mindful drinking is to savor each sip and really be present in the moment. When deciding what to have or cut back on, opt for drinks you actually love and give those your full attention. Then you can relax, enjoy yourself, and even cut down on excess alcohol without feeling deprived or restricted.
Ever wonder what the recommended alcohol intake is? Here’s a look at how much alcohol is too much, and guidelines for consuming alcohol safely.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Despite new concoctions like hard seltzers, infused vodkas, and potent freezie pops, alcohol itself is nothing new. There’s evidence that back in the Late Stone Age, one of our ancestors left a few jars of honey unattended, leading to accidental fermentation. It’s easy to imagine what happened next: someone tasted the stuff and spread the word, leading others to recreate the boozy accident on purpose.
It clearly caught on: ancient Greeks and Romans had a whole deity — Dionysus in Greece, Bacchus in Rome — whose primary job description revolved around drinking. Early civilizations believed in the healing powers of wine and other spirits, which were thought to aid digestion, act as an antiseptic, and even serve as a base for infusing various medicinal herbs. In the Middle Ages, aqua vitae (distilled wine) was literally the “water of life,” given the abysmal quality of untreated water. And when the alternative meant getting cholera or catching the plague, well, it makes sense.
However, by the 20th century, as science and medicine advanced, there was a shift from anecdotal beliefs about alcohol’s supposed “powers” to systematic studies examining alcohol’s physical effects — including the negative ones.
Today, our relationship with alcohol is often complex. It's used in times of celebration, as a relaxation aid, and sometimes, as a coping mechanism. But have you ever wondered just how much alcohol is actually okay to consume daily? What exactly is considered moderate drinking? And, if you’re wondering how to limit daily drinking to stay within the guidelines, what are some good ways to do so? Let’s look at some alcohol recommendations and guidelines so we can make informed, empowered decisions.
As research methods advanced and more extensive data sets became available, the narrative around alcohol continued to change. In the mid-20th century, numerous countries began setting official recommendations for alcohol consumption, trying to strike a balance between potential benefits and visible harms. The early 21st century saw an increasing number of studies challenging the idea of "safe" or "beneficial" levels of alcohol consumption — the risks associated with even moderate drinking became more apparent.
What Is the Alcohol Daily Limit in Milliliters (ml), Ounces (oz), and Grams (g)
So how much alcohol is considered safe? According to the Centers for Disease Control and Prevention and the Dietary Guidelines for Americans, 2020-2025, the limit is up to two “standard drinks per day” for men and up to one for women.
So what's a standard drink? In the U.S., it's 14 grams — 0.6 ounces — of pure alcohol. What does that mean?
And what is the alcohol daily limit in ml? Well, it comes out to about 355 milliliters for beer and 148 milliliters for wine. These limits aren't targets to hit — they’re ceilings to stay below. As the Dietary Guidelines for Americans 2020-2025 reminds us, "less is better."
Moreover, there are people for whom drinking isn’t recommended at all. The list, according to the CDC Fact Sheet, includes those who are pregnant, under the age of 21, have medical conditions that require medications that could interact with alcohol, or have been diagnosed with AUD.
More and more studies show that there’s really no such thing as a “beneficial” amount of alcohol — and that going over the limit even a little can have negative health implications. Some intriguing recent studies may prompt us to reevaluate our drinking habits. This means that there’s no recommended alcohol intake per day — the less alcohol, the better.
A 2022 study in The Lancet referenced in the World Health Organization January 2023 report found that as far as health is concerned, there’s no safe level of alcohol consumption. The researchers conducted a vast analysis, incorporating data from nearly 200 countries and territories. Their conclusion starkly contrasts with previous beliefs that moderate alcohol consumption might confer some health benefits, especially regarding heart health.
One of the most compelling pieces of evidence was the correlation between alcohol consumption and the risk of various diseases and premature death. For instance, even light drinking was found to increase the risk of cancer and cardiovascular diseases. This discovery underscores the fact that alcohol’s potential harms seem to outweigh any small benefits it may provide.
Other studies have focused on specific problems caused by what have generally been considered to be “safe” levels of alcohol. A 2023 report published in Nature Communications details how even moderate drinking can impair our sleep quality, affecting our mood, cognitive function, and overall health. This investigation was particularly significant because while we've long known that heavy drinking can cause sleep problems, this study found that even moderate drinking could spell trouble.
Researchers analyzed data from thousands of participants who tracked their alcohol consumption and sleep patterns; they controlled for various factors such as age, gender, physical activity, and caffeine use. They found that moderate drinkers — those adhering to the recommended daily limit of one drink for women and two for men — experienced notable sleep disruption. They had less restful sleep, spending less time in the deep sleep stages critical for physical rest and rejuvenation and more time in lighter, less restorative sleep stages. They were also more likely to experience sleep disruptions like waking up in the middle of the night.
The study indicated that even at moderate levels, alcohol consumption can impair the body's ability to regulate sleep-wake cycles. This disruption has far-reaching effects on our mood, cognitive function, and overall health. Poor sleep quality can impair memory, learning capacity, and emotional regulation, and it has been linked to various health issues, such as heart disease and diabetes.
In addition, many previous studies that suggested a moderate amount of alcohol — especially red wine — was actually healthy have now been debunked. A recent study in JAMA analyzed 107 studies of alcohol use and all-cause mortality published from 1980 to July 2021 and found major design flaws in ones claiming that alcohol has health benefits.
The problem had to do with the way the subject pool for many of these studies was chosen. Many of the so-called “non-drinkers” ended up in this category because of their excessive use of alcohol in the past — in other words, they had been drinking so much that they’d stopped to avoid further damage to their bodies. And while quitting certainly restored some of their health, the harsh reality is that medical issues persisted in many cases.
Is it any wonder that they were at a disadvantage compared to their moderately drinking counterparts? Not really. And does that mean that moderate alcohol consumption gave the group of “healthy” drinkers an edge? Not at all — saying so is kind of like claiming that people who sometimes jaywalk can thank their jaywalking habit for having fewer injuries than past jaywalkers who abandoned the practice after being hit by a car. In other words, moderate drinkers were healthier than former heavy drinkers (who were put into the non-drinker category).
The conclusion? The researchers argued that no amount of alcohol reduces mortality risks — if anything, the opposite is much more likely.
The good news is that while many find it hard to keep their booze habits to a safe level (or at least as safe as it can be), it's a brave new world out there. While alcohol isn't vanishing any time soon, the way we engage with it is undeniably shifting. Here are a few factors behind the changing culture around alcohol:
If you're contemplating reducing your alcohol intake or quitting altogether, bravo! For those looking how to limit daily drinking, here are some tried-and-tested strategies:
Quitting or reducing alcohol can have significant benefits — better sleep, more energy, improved physical health, and often, a healthier bank balance, too! Here are a few you can look forward to:
The healthiest level of drinking, according to current research, is none at all. But we know quitting isn't an easy journey for everyone, and it's not necessarily a journey everyone wants or needs to take. In the end, it’s important to consider all the facts to decide how alcohol fits into our lives!
Remember, your journey towards a healthier lifestyle is a marathon, not a sprint. Every small step counts! So, whether you're contemplating Dry January, Sober October, or just a less-alcohol Tuesday, we're here cheering you on.
Despite new concoctions like hard seltzers, infused vodkas, and potent freezie pops, alcohol itself is nothing new. There’s evidence that back in the Late Stone Age, one of our ancestors left a few jars of honey unattended, leading to accidental fermentation. It’s easy to imagine what happened next: someone tasted the stuff and spread the word, leading others to recreate the boozy accident on purpose.
It clearly caught on: ancient Greeks and Romans had a whole deity — Dionysus in Greece, Bacchus in Rome — whose primary job description revolved around drinking. Early civilizations believed in the healing powers of wine and other spirits, which were thought to aid digestion, act as an antiseptic, and even serve as a base for infusing various medicinal herbs. In the Middle Ages, aqua vitae (distilled wine) was literally the “water of life,” given the abysmal quality of untreated water. And when the alternative meant getting cholera or catching the plague, well, it makes sense.
However, by the 20th century, as science and medicine advanced, there was a shift from anecdotal beliefs about alcohol’s supposed “powers” to systematic studies examining alcohol’s physical effects — including the negative ones.
Today, our relationship with alcohol is often complex. It's used in times of celebration, as a relaxation aid, and sometimes, as a coping mechanism. But have you ever wondered just how much alcohol is actually okay to consume daily? What exactly is considered moderate drinking? And, if you’re wondering how to limit daily drinking to stay within the guidelines, what are some good ways to do so? Let’s look at some alcohol recommendations and guidelines so we can make informed, empowered decisions.
As research methods advanced and more extensive data sets became available, the narrative around alcohol continued to change. In the mid-20th century, numerous countries began setting official recommendations for alcohol consumption, trying to strike a balance between potential benefits and visible harms. The early 21st century saw an increasing number of studies challenging the idea of "safe" or "beneficial" levels of alcohol consumption — the risks associated with even moderate drinking became more apparent.
What Is the Alcohol Daily Limit in Milliliters (ml), Ounces (oz), and Grams (g)
So how much alcohol is considered safe? According to the Centers for Disease Control and Prevention and the Dietary Guidelines for Americans, 2020-2025, the limit is up to two “standard drinks per day” for men and up to one for women.
So what's a standard drink? In the U.S., it's 14 grams — 0.6 ounces — of pure alcohol. What does that mean?
And what is the alcohol daily limit in ml? Well, it comes out to about 355 milliliters for beer and 148 milliliters for wine. These limits aren't targets to hit — they’re ceilings to stay below. As the Dietary Guidelines for Americans 2020-2025 reminds us, "less is better."
Moreover, there are people for whom drinking isn’t recommended at all. The list, according to the CDC Fact Sheet, includes those who are pregnant, under the age of 21, have medical conditions that require medications that could interact with alcohol, or have been diagnosed with AUD.
More and more studies show that there’s really no such thing as a “beneficial” amount of alcohol — and that going over the limit even a little can have negative health implications. Some intriguing recent studies may prompt us to reevaluate our drinking habits. This means that there’s no recommended alcohol intake per day — the less alcohol, the better.
A 2022 study in The Lancet referenced in the World Health Organization January 2023 report found that as far as health is concerned, there’s no safe level of alcohol consumption. The researchers conducted a vast analysis, incorporating data from nearly 200 countries and territories. Their conclusion starkly contrasts with previous beliefs that moderate alcohol consumption might confer some health benefits, especially regarding heart health.
One of the most compelling pieces of evidence was the correlation between alcohol consumption and the risk of various diseases and premature death. For instance, even light drinking was found to increase the risk of cancer and cardiovascular diseases. This discovery underscores the fact that alcohol’s potential harms seem to outweigh any small benefits it may provide.
Other studies have focused on specific problems caused by what have generally been considered to be “safe” levels of alcohol. A 2023 report published in Nature Communications details how even moderate drinking can impair our sleep quality, affecting our mood, cognitive function, and overall health. This investigation was particularly significant because while we've long known that heavy drinking can cause sleep problems, this study found that even moderate drinking could spell trouble.
Researchers analyzed data from thousands of participants who tracked their alcohol consumption and sleep patterns; they controlled for various factors such as age, gender, physical activity, and caffeine use. They found that moderate drinkers — those adhering to the recommended daily limit of one drink for women and two for men — experienced notable sleep disruption. They had less restful sleep, spending less time in the deep sleep stages critical for physical rest and rejuvenation and more time in lighter, less restorative sleep stages. They were also more likely to experience sleep disruptions like waking up in the middle of the night.
The study indicated that even at moderate levels, alcohol consumption can impair the body's ability to regulate sleep-wake cycles. This disruption has far-reaching effects on our mood, cognitive function, and overall health. Poor sleep quality can impair memory, learning capacity, and emotional regulation, and it has been linked to various health issues, such as heart disease and diabetes.
In addition, many previous studies that suggested a moderate amount of alcohol — especially red wine — was actually healthy have now been debunked. A recent study in JAMA analyzed 107 studies of alcohol use and all-cause mortality published from 1980 to July 2021 and found major design flaws in ones claiming that alcohol has health benefits.
The problem had to do with the way the subject pool for many of these studies was chosen. Many of the so-called “non-drinkers” ended up in this category because of their excessive use of alcohol in the past — in other words, they had been drinking so much that they’d stopped to avoid further damage to their bodies. And while quitting certainly restored some of their health, the harsh reality is that medical issues persisted in many cases.
Is it any wonder that they were at a disadvantage compared to their moderately drinking counterparts? Not really. And does that mean that moderate alcohol consumption gave the group of “healthy” drinkers an edge? Not at all — saying so is kind of like claiming that people who sometimes jaywalk can thank their jaywalking habit for having fewer injuries than past jaywalkers who abandoned the practice after being hit by a car. In other words, moderate drinkers were healthier than former heavy drinkers (who were put into the non-drinker category).
The conclusion? The researchers argued that no amount of alcohol reduces mortality risks — if anything, the opposite is much more likely.
The good news is that while many find it hard to keep their booze habits to a safe level (or at least as safe as it can be), it's a brave new world out there. While alcohol isn't vanishing any time soon, the way we engage with it is undeniably shifting. Here are a few factors behind the changing culture around alcohol:
If you're contemplating reducing your alcohol intake or quitting altogether, bravo! For those looking how to limit daily drinking, here are some tried-and-tested strategies:
Quitting or reducing alcohol can have significant benefits — better sleep, more energy, improved physical health, and often, a healthier bank balance, too! Here are a few you can look forward to:
The healthiest level of drinking, according to current research, is none at all. But we know quitting isn't an easy journey for everyone, and it's not necessarily a journey everyone wants or needs to take. In the end, it’s important to consider all the facts to decide how alcohol fits into our lives!
Remember, your journey towards a healthier lifestyle is a marathon, not a sprint. Every small step counts! So, whether you're contemplating Dry January, Sober October, or just a less-alcohol Tuesday, we're here cheering you on.
