Ditching the Drink: Simple Steps to Scale Back Your Alcohol Intake

You know I'm all about keeping things real and making wellness work for your life. April is Alcohol Awareness Month and we've been diving deep into alcohol related cancers in particular (read week 1, 2, and 3 here).

This week, we're tackling a powerful life skill: consciously reducing our alcohol intake.

It's not just about cutting back; it's about actively taking charge of our well-being, and importantly, minimizing our risk for certain cancers. Let's chat more about how mastering this skill can lead to a healthier, more empowered you.

First Off, Let's Get Real About Your Habits.

• Honest Hour: Grab a journal or your phone notes. Seriously, write down when you drink, how much, and how you feel. No judgment, just facts. Are you reaching for a glass to unwind after work? Is it a social thing? Knowing your patterns is step one.

  
  

• The Feels Factor: How does alcohol actually make you feel? Beyond the initial buzz, what's the real deal? Tired? Anxious? Tuning into this can be eye-opening.

  
  

Goals That Don't Suck (And a Plan That Works).

• Forget the drastic measures if that isn't your thing. Let's start small. If weekdays are your thing, maybe start there. Cut one day, then two, and see how you feel. Any reduction in intake is moving you in the right direction... keep going!!!
  

• Just like I talk about with food, perfection is a myth. Let's aim for progress, not perfection.
  

  
  

  

  
  

Triggers and Swaps (Think Mocktails, Not Misery).

• Okay, so you know those situations where you always reach for a drink? Let's avoid them or plan ahead. Mocktails are your new best friend—seriously, some places make them, and they are amazing. If you're going out, try pulling a menu up before you even leave your house and commit to a non-alcoholic beverage. Note: some mocktails can be high in calories and sugar, if you're trying to limit these or you're wanting multiple non-alcoholic beverages, a plain club soda with lime is a refreshing option!
  

• Think of it like swapping out a less healthy snack for something that makes you feel good, sleep better, and supports your health.

  
  

Your Space, Your Rules.

• If your home looks like a liquor store, maybe it's time for a little decluttering. Out of sight, out of mind, right? I've said it before and I'll say it again, change your environment.

  
  

  

  Social Situations Can be Tricky - Go in with a Plan!

  
  

"No" is a Full Sentence (And You're Allowed to Use It).

• Social situations can be tough, but practice saying no. It gets easier, I promise. Remember, you're doing this for you.

  
  

Lean on Your People.

• Talk to someone! A friend, a therapist, a support group—anyone who gets you. Just like with anything else, community is key.

  
  

Leverage Tech for Help

• There are great apps like Reframe that offer more than just tracking. With a personalized approach, you can set your goals, get tailored content, and learn how alcohol affects you. They even offer group calls for extra support.

Progress, Not Perfection: Celebrate Every Step.

• This is a journey, not a race. Celebrate those little wins! Treat yourself to a massage, a fun outing, or whatever makes you feel good

  
  

When to Call in the Pros.

• If you're struggling, please reach out for help. There's no shame in it. Just like getting support with your nutrition, getting support with this is essential.

  
  

Just like we focus on sustainable habits with food, let's do the same with alcohol. Small, consistent changes win the race. You got this! ❤️

Need someone in your corner? Did you know I offer free discovery calls ? Let's see if we're a good fit to partner together and create a positive, sustainable change in your life.