• Reframe Content Team

Whether you want to drink less to reach your fitness goals, or you know that you could nail that work promotion with fewer hangovers, or you suspect that alcohol is holding you back from your creative endeavors, it makes sense that you might be interested in learning how to cut back on your drinking.

And because alcohol is a chemical substance with high habit-forming properties, sometimes we find ourselves knowing that we want to cut back our drinking without knowing exactly how to to do that.

While there's no one silver bullet for drinking less, here are some things you can implement right away that will help you feel more satisfied with your relationship with alcohol:

3 Ways to Drink Less

1. Reduce your stressors

I know, I know—this can feel near impossible. But hear us out. There's a strong correlation between mental/physical energy and our drive to drink alcohol, and we know that when we can better preserve our body battery, we're more equipped to skip the glass of wine.

One way to do this is to minimize your decision fatigue. Every small choice we make throughout the day whittles away our battery, just a little. Instead of burning 5 minutes in the morning trying to decide what to wear, lay your clothes out the night before. (Or better yet, get rid of most of your clothes so there's less to choose from!) Eat the same thing for lunch every day. Stick to a predictable routine. These are small ways to reduce your overall stress and help you drink less.

2. Track your consumption

It can be easy to underestimate how much we're drinking. When you use Reframe to keep track of how much you're drinking, you can get a clearer picture of patterns and overall volume. (And don't forget to measure your drinks—a standard glass of wine is only 5 oz!)

3. Connect with likeminded people

When we decide to cut back on our drinking, we can feel like the only ones drinking less in a boozy world. But when we connect with others who are improving their lives by changing their relationships with alcohol we feel less alone and it feels more possible. Through a private forum with a vibrant community, Reframe provides the connection with others that you need to thrive.

At Reframe, we teach you how to reduce your alcohol consumption with a neuroscience approach. If you've decided it's time to change the way that alcohol is showing up in your life, there's an app for that.

Reframe is the #1 alcohol reduction app, built to help you drink less and live more. Whether your goal is to cut back or quit drinking entirely, Reframe’s neuroscience approach can help you change the way alcohol shows up in your life.

With a core 160-day, evidence-based, education program, progress tracking, a private community, and a multitude of tools (think meditations, games, and more!), you’ve got everything you need to change your relationship with booze at the click of a button.

Need extra support? Uplevel your alcohol-free or alcohol-reduction journey with Reframe’s premium Thrive Coaching and get 1:1 access to a certified recovery coach, live coaching calls, and a curated video library.

Download Reframe for free and Reframe the way you think and drink.

app store button that says "download on the app store" with Apple logo

Each week we publish a story written by someone from our Reframe community, sharing how changing their relationship with alcohol impacted their life far beyond the bottle. We believe in the validity of all paths and value the diverse experiences of our Reframe community.

When I first quit drinking one of the hardest things for me to overcome was fear. I was fearful that I’d miss out on experiences. I was nervous to be in situations without alcohol, because I never had to be before. Alcohol was such a big part of who I was. I thought that removing it would change me as a person. I didn’t know myself without alcohol. I worried that my friendships would change or that my marriage would be different. What I didn't realize was that although change is scary at first, over time it gets easier. As time went on, I realized that the changes I was making were going to make my life ten times better. I was going to live a happy and fulfilling life without alcohol.

Something inside of me told me that it was time to remove alcohol from my life. I needed to stop the cycle I was in. I was binge drinking with days of regret, shame, and feelings of worthlessness to follow. I was a new parent and there were days that I felt like I had let my family down. I wasn’t being the mom that my son deserved. I often wondered why I kept doing this to myself. Why couldn’t I drink like everyone else?

It was time to change, so I took a chance and jumped in headfirst.

In the beginning, it wasn’t easy. I worried about missing out or not being fun without alcohol. I took it one day at a time and tried to focus my energy on not drinking. I immersed myself in the alcohol-free community through social media, books, and podcasts. As I built up more time without alcohol, things got a lot easier. I put my energy into being alcohol-free, and I grew into the best version of myself.

I started to feel true joy.

The first place I noticed this joy creeping in was when I spent one-on-one time with my son. With the thinking about drinking getting less and less, I could give him my full attention. Watching him learn about his world and get excited about little things made me so happy. I've been able to feel this overwhelming sense of purpose when it comes to being his mom. I know I’m right where I'm meant to be. I am my son’s whole world, and it’s so nice to be able to show him that he’s mine.

Now, at over three years alcohol-free, I’m thriving as myself. I’m doing things that make me happy because that’s what I find most important. My happiness is mine to create. It takes a lot of work, but nothing worthwhile is ever going to come easy.

Sometimes we get stuck being comfortable. Change can be scary. That fear can hold us back from making changes in our lives. It can keep us from feeling the joy that we deserve. Staying the same is easy, making a change takes work. To create a life that you love, you have to take a chance on yourself, and in the end, you’ll be better off...I promise.

Blair is an alcohol-free wife and mom from Minnesota. She works full-time outside of the home and also does freelance writing. Her writing was recently featured in Scary Mommy, and you can find her creating on IG @sobrietyactivist and on her website www.blairsharp.com

Try Reframe FREE for 7 days, and Reframe the way you think and drink.

app store button that says "download on the app store" with Apple logo

Each week we publish a story written by someone from our Reframe community, sharing how changing their relationship with alcohol impacted their life far beyond the bottle. We believe in the validity of all paths and value the diverse experiences of our Reframe community.

On the outside, everything looked fine; great even. I’m the spouse of a United States military officer, a stay-home-home mommy to an amazing little girl, and have lived and traveled all over the country. My family and friends deemed me as “healthy” because of my love for nutrition and exercise, and my personal social media accounts portrayed a picturesque life. I worked out five days a week, ensured my family was eating wholesome meals, and my home was always clean and organized. Furthermore, I read books and articles to learn about potential questionable and harmful ingredients in food, skincare, and household goods, especially after our diagnosis of unexplained secondary infertility. However, our health is so much more than the foods we eat, how much we move our body, and using less-toxic products. Many of us evaluate our health based on the physical aspects, and the mental, spiritual, and social components are often brushed aside, yet they are just as crucial. Moreover, real-life is what goes on behind closed doors; not what our curated Instagram squares portray. I was destroying all aspects of my health day in and day out but made darn sure to keep my secrets hidden—literally. More on that in a minute though.

While social media offers a plethora of benefits, there also seems to be such cognitive dissonance when it comes to alcohol, especially in the “wellness” industry. Health and fitness coaches push their workouts and meal plans but ensure their followers that there’s always room for booze because, you know, life is stressful and we gotta treat ourselves, right? “Clean beauty” advocates encourage others to use safer products (as many ingredients in conventional cosmetics have been linked to fertility issues, neurotoxicity, and even cancer), yet throw parties titled “Masks and Margs”, “Bubby and Beauty”, and “Makeup and Mimosas”. How can we persuade others to purchase less-toxic options because of possible harmful side effects while sipping on a known carcinogen? The "clean wine" movement takes the cake though—and not the organic, low sugar version. Clean wine is nothing but a marketing ploy to lure consumers into believing that removing additives and pesticides somehow makes it healthier. Alcohol is ethanol which is a known carcinogen; there is literally no way to make it any better for us. We also see it outside of social media. Alcohol is handed out at the end of road races and even during yoga sessions. Sip and paint/canvas and cocktail parties became wildly popular, but let’s face it—any type of party is an excuse to drink. And let’s not forget about "mommy wine culture," which not only adds humor to drinking but also portrays it as the answer to dealing with the chaos of motherhood. Quite simply, it validates drinking and also hinders the mothers that feel they may actually have a problem from getting help because things can’t possibly be that bad if so many other mothers are participating in it. Right? So how does my story fit into all of this? While I’ve struggled with binge drinking since my teens, things only got worse throughout adulthood. I tried countless times to make myself become a “normal” drinker and even had a few bouts of sobriety, but there was always a means to an end when I stopped drinking for a specific amount of time. Things eventually progressed to hiding alcohol around the house, scheduling my life around days I could drink or be hungover, and lying to my husband. The morning after I’d drink, I would dispose of my vodka water bottle stash swearing that I was done for good; it was more than just feeling physically sick- I was so ashamed and disgusted with myself. But the following day when I was feeling better, I’d dig through the garbage outside trying to recover them. How could I throw away perfectly good alcohol? I promise myself I’d be done for good after it was gone, then proceed to go cook dinner with organic ingredients, all while secretly sipping on ethanol. This went on for years, and while I know now I was in the depths of Substance Abuse Disorder, I believe that the way society normalizes alcohol, just as in the examples I shared, enabled me to stay on the hamster wheel. I fed into the deceiving information that is marketed as benefits, and I’m incredibly grateful that in the summer of 2019, I finally took off the rose-colored glasses and began seeing alcohol for what it was: a carcinogen that had taken over my life.

On September 17, 2019, I woke up hungover for the very last time and though it hasn’t been easy, it’s been incredibly freeing. I’m not anti-drinking; I’m simply pro-sobriety. I’m a proponent of living authentically and intentionally and have gone from a self-sabotaging closet drinker to living a life less toxic and truly filled with wellness, vitality, and peace. My hope is to open up an honest conversation about what alcohol is and what it is not and challenge others to ask questions such as if it aligns with the lifestyle we’re aiming for or if it’s serving us and how.

Kim Singleton is a mother and military spouse. Kim can be found @kimsingleton.solutions , where she speaks about holistic living and ending the stigmas around recovery and eating disorders. You can also find Kim on @reframe_app on Saturdays, where she hosts "Getting Candid with Kim."

Try Reframe FREE for 7 days, and Reframe the way you think and drink.

app store button that says "download on the app store" with Apple logo