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Tips to stay on track

drink less gain more - tips to stay on track

Being prepared for danger times / places when it will be hardest to stay on track

Think when it’s hardest for you

  • After work 
  • After putting the kids to bed
  • On nights out with friends
  • At home alone
  • Watching sports
  • At big celebrations like weddings and family events
  • After arguments or at stressful times
  • When I’m feeling down or lonely
  • With a meal

Have a plan for how you will cope before you get into the situation. For example:

  • Drink low-alcohol alternatives
  • Suggest alcohol-free activities with friends
  • Learn some stress-management techniques, like controlled breathing or mindfulness
  • Change your route to avoid pubs or off-licenses

Prepare for peer pressure

  • Try to tell the people you normally drink with about your plans to cut down, so they understand.
  • Buy your own drinks.
  • Be the designated driver.
  • Buy low alcohol alternatives – alcohol-free beers, wine or cocktails.

Get your answers ready:

  • “I’m on a diet.”
  • “I’m on medication.” 
  • “I’m off it at the moment.”
  • “I’m cutting down.”
  • “I have to be up early in the morning.”

 “Alcohol is the only drug in the world that, when you give it up, people berate you”¹

Read some tips for drinking less - At home and out and about


Worried about your drinking?

If alcohol is causing you problems or you feel you need help to manage your drinking, see our section Worried about your drinking?

¹Andy Ramage ‘One year no beer'
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