Want to hit reset on your drinking? Here’s a lifeline

Want to hit reset on your drinking? Here’s how to get started

Ah, a new year. It’s that perfect time when many of us take a good look at our lifestyles, our health, and our goals. If you’ve been thinking about cutting back on alcohol, taking a break, or even going booze-free altogether, you’re not alone. And the good news? You don’t have to figure it all out in one go. With preparation and some solid strategies, you’ll be well on your way to a healthier relationship with alcohol.

Step 1: What’s your "why"

What are your reasons for wanting to change your relationship with alcohol? Is it about improved health, saving money, getting better sleep, or just feeling more in control? Maybe you’re curious about what life feels like without it for a while. Whatever your reason, write it down. When you’re faced with the temptation of a cold beer or a glass of wine, remembering your “why” can help keep you on track.

Step 2: Spotlight on the benefits

Reducing your alcohol intake comes with some serious perks. We’re talking better sleep, clearer skin, more energy, and fewer “Why did I say that?” moments. Your wallet will thank you too. Think about what benefits you’re most excited about, and keep them front of mind. Maybe it’s waking up fresh as a daisy on a Sunday morning (“Hello” anyone?), or getting to that early yoga class without feeling sluggish.

Step 3: Set clear, achievable goals

Big changes are all about baby steps. Start with a goal that feels realistic for you. Maybe it’s no drinks during the week, only two drinks at social events, or even a full month or more off. Be specific! For example:

• “I’ll have four alcohol-free days a week.”
• “I’ll limit myself to two drinks on Saturdays.”
• “I’ll have a total break from drinking in February and see how I feel.”

When your goals are clear, they’re easier to stick to—and way more satisfying to achieve.

Step 4: Keep tabs on your drinking

A drink diary can be an eye-opener, revealing patterns you might not have noticed. Are you pouring a glass out of habit after work? Do certain friends or situations lead you to drink more? Spotting these triggers can help you plan ways to manage or avoid them. Use our Drink Tracker to get a clear picture of your current drinking so you can measure your progress.

Step 5: Find fun alcohol-free alternatives

Cutting back doesn’t mean giving up all the fun. There’s a whole world of alcohol-free options to explore:

• Mocktails: Fancy a mojito without the rum? Get creative with fresh juices, sparkling water, and herbs.
• Non-alcoholic beers and wines: These have come a long way and are great for that social vibe without the buzz.
• Specialty drinks: Sparkling teas, kombucha, and craft sodas are all great choices.

Need inspiration? We’ve got you covered here and here.

Does anyone have a suggestion for mocktail of the month? We’d love to hear from you!

Step 6: Stay social

Worried about social situations? You don’t have to skip the fun just because you’re drinking less. Here are a few tips:

• Plan ahead: Decide what you’ll drink before you head out, and stick to it.
• Be the designated driver: It’s a built-in excuse to say no to booze (plus, you’ll be everyone’s favourite person).
• Let people know: If your friends or family know you’re cutting back, they’re more likely to support you.

Step 7: Fill your time

Cutting back on alcohol might free up time and energy for other things. Why not try:

• Exercise: Whether it’s yoga, running, or a gym class, movement can boost your mood and keep your mind off cravings.
• Hobbies: Take up painting, cooking, hiking, or whatever sparks your interest.
• Mindfulness: Meditation or deep breathing can help you manage stress and stay in the moment.

Step 8: Build your cheer squad

You don’t have to do this solo. Surround yourself with people who support your goals:

• Friends and family: Share your plans with loved ones who’ll cheer you on.
• Supportive communities: Our Daybreak community will connect you with others on a similar journey.
• Professionals: If you’re finding it tough, don’t hesitate to have a personal chat with our amazing Care Navigators who are here to help you find the right supports to stay on track.

Head to the Hello Sunday Morning website for a deeper dive into what to expect from professional help.

Step 9: Celebrate the wins

Every step forward counts. Stayed alcohol-free for a week? Managed to have just one drink at a party? That’s worth celebrating! Treat yourself to something you enjoy, like a relaxing day out, some new workout gear, or even a fancy mocktail at your favourite café.

Step 10: Stay prepared for challenges

There will be times when cravings strike, and that’s totally normal. Make a plan for those moments:

• Go for a walk or hit the gym.
• Call a friend or distract yourself with a good book or movie.
• Keep your fridge stocked with tasty alcohol-free options.

Speedbumps along the way of making any change should be expected. The important thing is not to beat yourself up. Slips and lapses help us learn how to do things differently.

Daybreak is here to help

Whether you’re cutting back, taking a break, or going all-in on a booze-free lifestyle, it’s about discovering how great life can feel with less alcohol in your world.

A wealth of research tells us that social support is linked to many benefits for people changing their relationship with alcohol. No matter what your goals are, our non-judgmental Daybreak community is here to cheer you on and share useful tips and strategies along the way.

We’re also thrilled about something new and exciting coming soon to Hello Sunday Morning that we believe will make a big difference to a lot of people. The buzz is definitely in the air!

So, don't be afraid to lean on your supports, and remember, you've got this.

All the best from the Hello Sunday Morning Team