Have alcohol-free days
Pick several days each week when you don't drink at all, and plan what you'll do instead.
- How often
- Weekly
- Time
- Several days a week
- Recommended for
- 4 factors
How to do it
- Decide at the start of each week which days you'll drink and which you won't.
- Spread the alcohol-free days through the week rather than saving all your drinking for the weekend.
- Keep little or no alcohol at home if drinking there is a habit.
- Plan something for the times you usually drink, such as a walk, a workout, a call with a friend or a favorite non-alcoholic drink.
- Track how you sleep and feel on those days.
Why it helps
Drinking less is better for your health than drinking more, and harms can come with any amount. Regular days off break the daily-habit pattern and lower your weekly total. They also give you a clear picture of how much you rely on alcohol to unwind.
Be careful
If you drink heavily every day, stopping suddenly can cause dangerous withdrawal. Talk to a doctor before cutting out alcohol. If cutting back is hard, SAMHSA's free, confidential helpline is open 24/7 at 1-800-662-4357.
Recommended for
College student
Late nights, long study sessions, dining-hall meals and a new social world.
habitDrinking alcohol
Social, relaxing, and harder on your body than it feels at the time.
habitHigh-stress periods
Deadlines, money worries, a move, a loss, or all of them at once.
occupationRestaurant server
Miles on your feet, heavy trays and a dining room to keep happy.