Putting the list in your wallet will remind you of your intentions every time you go to pay for a drink. Or take a photo of your list and make it the background of your phone so you see it often.
Sometimes people over-drink in social situations if they feel uncomfortable, or they may use alcohol to make an awkward or unhappy situation feel a little better. If your drinking is triggered by specific people or situations, take note of that. You may need to avoid those things in the future. If you know when you’re triggered to consume more alcohol, you can create a plan to keep yourself on track and meet your moderation goals.
You could carry a small notebook around with you, or use a “notes” app on your phone to keep a tally.
Pay attention to the alcohol concentration, too. A higher-percentage drink will affect you more strongly than a lower-percentage one will.
Keep in mind that what is right for you might not be right for other people. Everyone has their own limits and boundaries.
For example, if you normally pour yourself a drink when you get home from work every day, try taking a walk or calling a friend instead. Think about the things you enjoy doing in your spare time. Reading, writing, volunteering, spending time outdoors, cooking, baking, bowling, playing sports, doing puzzles, and other activities can help take the place of drinking.
If there are people in your life that you have a hard time saying “no” to, you may want to sit down with them and have a conversation about the life change you’re trying to make. Chances are, they’ll be supportive of your decision. [10] X Expert Source Mental Health AmericaNon-Profit Organization Expert Interview.
Even though the Dietary Guidelines for Americans set their “moderate” drinking limitations low, you can set your own limit for what you feel is right for you.
When you have food in your stomach, the alcohol won’t affect you as quickly, making it less likely that you’ll over-imbibe.
Shots can also impair your movements and thinking more quickly than other drinks because the alcohol hits your system all at once. Take into account the alcohol-by-volume (ABV) for your drinks. Heavier beers often have higher ABVs, which means they’ll affect you more quickly than a light beer would.
Avoid gulping your drink. Instead, take small sips and try to enjoy the flavor of your chosen beverage. If it’s hard for you to drink slowly, try setting your drink down after each sip.
This is a good way to pace yourself if you know you’re going to be out for a long time.
This will also help you save money, as you won’t be ordering drinks all night long.
