How to stop drinking: practical tips that help
Whether you want to stop for good, take a month off or just drink a lot less, the same few things make the biggest difference. None of them needs willpower of steel. They’re about planning for the moments that usually catch you out.
Before you start
- Know your reason. Better sleep, more money, your health, being present for someone. Write it down somewhere you’ll see it.
- Pick a start date and a first goal. A week, 30 days, 100 days. A clear finish line is easier than “forever”, and you can always keep going.
- Clear the house. If it isn’t in the fridge, the decision is made for you on a tired Tuesday.
- Tell one or two people. Someone who’ll be pleased for you, not someone who’ll top up your glass.
The first few weeks
- Plan the danger times. Most cravings come at the same moments: finishing work, Friday night, cooking dinner, feeling stressed. Decide in advance what you’ll do instead.
- Have a different drink ready. Alcohol-free beer, sparkling water with lime, a good cordial or tea. Having something in your hand matters more than you’d think.
- Ride out cravings. A craving rises, peaks and fades, usually within 15 to 30 minutes. Go for a walk, have something to eat, message someone, or just wait it out.
- Look after the basics. Eat properly, drink water, and go to bed at a regular time. Hunger and tiredness make cravings much stronger.
Social life
- Have a line ready. “I’m not drinking at the moment” is enough. You don’t owe anyone an explanation.
- Arrive with a plan, leave when you want. Order your own drink first, and give yourself permission to go home early.
Keeping going
- Track your progress. Seeing the days, the money and the hangovers you’ve avoided add up is a real motivator. See how much you could save.
- If you slip, start again. One drink, or one night, doesn’t undo the progress you’ve made. Notice what led to it, plan for it next time, and pick a new start date.
Where to get support
Your GP can help, and can refer you to local services. Drinkline is free and confidential on 0300 123 1110 (England). Groups such as SMART Recovery and Alcoholics Anonymous run free meetings in person and online, and many people find it easier with others who understand.
Hi Sobriety is built around these ideas: a timer from your start date, your savings counted up live, and a short read each morning about what to expect that day.
Questions people ask
What is the best way to stop drinking?
Pick a start date, decide your reason and how long you’re aiming for, clear alcohol out of the house, and plan what you’ll do at the times you’d usually drink. Telling one or two people and tracking your progress both make it more likely to stick.
How do I stop drinking every night?
Replace the habit rather than just removing it: have a different drink ready, change your evening routine for the first few weeks, and plan something for the hour you’d normally open a bottle. Cravings usually pass within 15 to 30 minutes.
Should I cut down or stop completely?
Both can work. Some people find a clear break easier than counting drinks. If you drink heavily every day, talk to your GP first, as stopping suddenly can be dangerous.
Get the app
One day at a time, with company.
Hi Sobriety counts every sober hour, shows what you’re saving, and gives you a short read each morning about what to expect and what’s happening in your body. The timer, your savings and the first health milestones are free.
