Thinking about changing your drinking habits, but not ready to go sober?
You’re not alone—and you don’t have to go all in to make a meaningful change. At Drinkcoach, we support every step toward healthier drinking, no matter how small it may seem.
Moderate drinking gives you the freedom to explore what works for you. It’s not one-size-fits-all, and that’s okay. Whether you're cutting back a little or a lot, October is a great time to pause, reflect, and try something new.
Read our coach’s practical tips to help you drink less this October. No pressure, just genuine support.
Tips from Rob
Set Clear Limits
Decide in advance how many drinks (if any) you’ll have and stick to it. Writing down your weekly goal or using the Drinkcoach app to track can help you stay accountable.
Find Alternatives
Replace drinking with other relaxing or social activities, like exercise, dogs walk / walks with friends/family, cooking, hobbies, or non-alcoholic beverages. Having a substitute ready makes it easier to say no. (Try the alcohol-free alternatives such as no-secco, zero Guinness, zero Peroni or zero Gin)
Change Your Environment
Avoid situations or places that trigger heavy drinking and keep less (or no) alcohol at home. Surround yourself with people who support your decision to cut back.
Tips from Monika
Get curious about your cravings
Instead of telling yourself no, ask why: Are you bored, overwhelmed, overstimulated, lonely, tired? Half the battle is knowing your triggers.
For autistic and ADHD people
Drinking can regulate sensory overload. Try other sensory fixes: weighted blanket, music, fidget, bath, crunchy snack.
Build a "sober stash" - your emergency kit
Playlist, journal, friend you can text, fizzy drink, favourite hoodie, films. When the urge hits, use your stash before you grab a drink.
You don't have to get it right the first time
Lapses aren't failure, they're data. Learn what and why went wrong, tweak your plan, move on. Shame keeps people stuck, curiosity helps you improve.
Tips from Michele
Track Your Progress
Download the Drinkcoach app to log your drinking, set personal goals, and see your progress over time. Small changes add up—and tracking helps you stay on course.
Find Your “Instead”
Looking to cut back? Try swapping out drinking with something that energises or relaxes you.
Here are a few ideas to get you started:
Learn a new language or skill (Duolingo, anyone?)
Join a yoga class or try a home workout
Catch a film at the cinema or explore a local gallery
Declutter your wardrobe—it’s surprisingly therapeutic!
Eat Before You Drink
If you do choose to drink, have a proper meal first. Eating beforehand slows alcohol absorption and helps you stay in control. Bonus: it makes the whole experience more enjoyable.
Tips from Derek
Change Your Environment
Reduce temptation by not keeping alcohol at home, and take advantage of feeling more energised when you are not drinking by attending that yoga / mindfulness session you always said you were going to (but never got round to).
Build Recovery Capital
Replace drinking occasions with other enjoyable activities—like long walks, cooking, or hobbies—and keep non-alcoholic drinks you actually enjoy on hand for these pursuits.
Reward Yourself
Celebrate milestones—like a week free from booze or a week of sticking to your limits—by treating yourself to something non-drink-related that you enjoy.
Our services
If you need support with your drinking, we are here to help. We provide a number of online support services including a free app where you can set goals, Alcohol Test to check if you are drinking beyond recommended levels, and convenient Online Coaching sessions with one of our coaches. Click on the images below to find out more.
