Cutting back doesn’t mean cutting out what makes life feel special.
If you’re ready for a fresh approach, with no drama, no guilt, here are 3 simple wins you can try this week. (And no, you don’t need to give up what you love.)
Small steps build powerful momentum. Let’s get started.
1. Reset your dopamine fix
If alcohol’s been your go-to for stress relief, swapping it for another feel-good reward is key, not just removing it.
Try this:
▸Swap your usual drink for something that still feels special, like a proper tonic water with bitters, a grown-up soft drink, or a low/no alcohol wine or beer you actually enjoy.
▸ Pour it into a nice glass. Make it a moment.
Why it works:
Your brain craves dopamine, but it doesn’t care where it gets it from. Novelty and treat rituals can give you a healthy hit without reaching for autopilot habits.
2. Change the first five minutes
That first 5 minutes after walking through the door? Crucial.
Try this:
▸ Create a quick “transition ritual” – stretch, snack, shower, or take the dog out – before you pour anything.
▸Break the link between “I’m home = I drink.”
Why it works:
Interrupting automatic patterns even once starts rewiring your brain’s habits. Small shifts at high-risk moments create the biggest impact over time.
3. Don’t trust your eyes
Most of us massively underestimate how much we pour at home.
Try this:
▸Use a smaller glass, or better yet, a proper measuring jigger.
▸Even a 100ml difference can add up to serious change across a week.
Why it works:
Research shows even trained bartenders over-pour by eye. Changing the way you pour resets your “normal” without feeling deprived.
Final thought
None of this is about being perfect.
Small steps, repeated often, create real change.
Every pause, every swap, and every shift you make builds momentum.
Want more no-nonsense tips to reset your drinking, but on your terms?
👉 [Grab your free Mini Guide here]
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