You don’t have to quit. But you do have to plan.

Why cutting back without structure usually ends the same way.

Most people don’t start with a plan.

They cut back for a week. They switch to lower-strength wine. They set a few rules.

Then life happens, and the old pattern kicks back in.

Not because they failed, but because they were guessing.

The problem isn’t you. It’s the guesswork.

White-knuckling your way through moderation, relying on willpower or vague intentions, is like trying to drive somewhere unfamiliar and hoping instinct alone will get you there.

You might head in the right direction.

But take one wrong turn and your brain does what it’s trained to do. It follows the old route.

Moderation isn’t less effort than quitting. In many ways, it’s more.

Because it requires conscious decisions at the worst possible times. Like when you’re stressed, celebrating, lonely or overtired.

You need more than a promise. You need a system.

That’s what ARC NAV™ is.

It isn’t a mantra. It’s a mechanism.

A three-step framework designed to intercept habits in motion and help your brain learn a better path forward.

ARC NAV™ stands for:

Notice

That split-second pause before the pour.

One client described it as the difference between reacting and recognising.

That one moment of clarity is often enough to stop the loop.
Adjust

You shift the pattern, even slightly.

Another client didn’t cut the drink, just changed the context. Different glass. No screen. Added food.

That small shift changed how the moment felt, providing context for when they drank. They reduced by a glass a night.
Verify

You look back. Did it help? Did it feel different?

Another client realised after reflection that they didn’t even want the drink. They actually wanted the working day to end and their evening to begin.

Now they signal that with something else entirely. Still satisfying. No regret.

Change sticks through repetition and variation, not guilt.

And habit research backs this up. Studies show that new neural pathways can begin forming within 18 to 66 days when the behaviour is intentional and repeatable (European Journal of Social Psychology, 2009).

ARC NAV™ is designed to make that process visible, doable and trackable.

It breaks the habit loop at exactly the right point.

The space between cue, routine and reward. That’s where most decisions unravel.

My breakthrough wasn’t luck. It was knowledge.

I didn’t work out my own reset straight away. Like many people, I let things drift too long, and my situation was complicated. A mix of major life events and undiagnosed ADHD didn’t exactly help.

I was lucky to be surrounded by people in the wine trade who lived and breathed moderation. Their advice was solid, but it only clicked once I pulled everything together and studied the science behind it. I needed a system that was as flexible as I am complicated.

When I created ARC, I was able to draw on a blend of rich experience from my industry and my own journey, the science and consulting with experts from world-leading institutions. I’ve since qualified in behavioural science, ADHD and sobriety coaching.

Teaching people how to cut back on drinking was never part of my life plan.

In fact, it has a slight ironic twist that I’m sure my late father would have found hilarious. Yet here we are, and it’s one of the best things I’ve ever done. The positive impact on people’s lives is humbling.

P.S. You don’t need a label. But you do need direction.

If what you’ve been trying isn’t working, it probably just means you haven’t had the right structure yet.

The Essentials Plan teaches ARC NAV™ properly. You’ll have the GPS fully loaded within two weeks of starting. Most people report better sleep, reduced intake and fewer cravings within the first 10 days. Not because they’re trying harder, but because they’re thinking differently.

→ Explore the Essentials Plan here

Note:

If your drinking feels out of control most days, or is affecting your safety, health or relationships, moderation might not be the right starting point. Please consider speaking to your GP or a qualified professional.

Want to listen as well as read?

We’re launching a new podcast for people like us. The ones whose hedonism days are behind them, or want them to be.

The ones who still believe there’s an inner superpower to unlock.

A way to drink with intent, purpose and reflection, without needing to reinvent themselves through total abstinence.

It’s called Inbetweener Drinkers™.

One solo episode a week to start. Short, honest and straight-talking. Topics include alcohol culture, craving psychology, ADHD, rituals and what actually helps. No dogma. No posturing.

I won’t apologise for my northern accent. Or my no-nonsense approach.

But hopefully we’ll be discussing some topics that will resonate with all of us.

Stay tuned.

Enjoyed the blog? Discover more about Alcohol Reset Coach and how the ARC NAV™ system helps you reset your relationship with alcohol → Homepage