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Tools and Tips for Self-Management

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Created on October 2, 2025

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Transcript

Tools and Tips for Self-Management

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Making Changes on Your Own

What it is

Strategies you can use with or without formal treatment to help you monitor, cut down, or stop drinking.

Tips

  • Measure drinks so you know your intake.
  • Set achievable goals.
  • Share your goals with a trusted friend.
  • Reward yourself for milestones.
  • Track meaningful changes

Ideas

  • Track your drinking with an app, journal, or calendar.
  • Set small, realistic goals (e.g., drinks per day or weekly spend).
  • Alternate drinks with non-alcoholic beverages.
  • Eat before drinking to slow absorption.
  • Limit the number of days you drink each week.
  • Remove alcohol from your home.
  • List alcohol-free activities you enjoy and swap them in.
  • Seek support from people who’ve made changes.
  • Use free tools like Rethinking Drinking for self-assessment and tracking.

PROS

  • Flexible and free
  • You set the pace and your goals

Things to Consider

  • Less built-in support—you may need to build your own support network.
  • You set the pace and your goals.

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