• Reframe Content Team

How to Cut Back on Drinking and Live More





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.


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