If you’re thinking about drinking less, start here
Cutting back doesn’t have to mean doing it alone. This page offers simple, judgment-free tools to help you try something new like tracking your habits, starting a conversation, or sharing resources with others.
Take what works. Leave what doesn’t. Come back anytime.
For Yourself
Daily Drink Tracker
Keep an honest log for your own personal perspective.
Personal Check-In Sheet
Questions to ask yourself when you’re feeling stuck, tired, or tempted.
Feel-Good Alternatives List
Simple things to do when you’re drinking less and want to stay connected or unwind.
Standard Drink Diagram
Beer - 12 ounces
5% alcohol
Malt Liquor - 8 ounces
7% alcohol
Wine - 5 ounces
12% alcohol
Spirits/Liquor - 1.5 ounces
40% alcohol
(80 proof)
Take a Quick Self-Check
Curious how alcohol fits into your life right now? This quick self-check can help.
For a Friend or Family Member
How to Start the Conversation
Not sure how to start the conversation? These tips can help you speak with honesty and care to friends or loved ones.
When You’re Worried About Someone
Signs to look for, and what you can do. Even if they’re not ready to change yet.
How to Talk to Someone About Their Drinking
What to Watch For
- Tolerance: Needing more alcohol to feel the same effect
- Withdrawal: Sweating, shaking, or discomfort when not drinking
- Cravings or urges to drink
- Difficulty cutting back despite trying
- Falling behind on work, home, or social responsibilities
- Changes in health, mood, or relationships
- Risky behavior while drinking
Ways to Cut Back
Drinking less doesn’t mean quitting completely. These everyday strategies can help you shift your habits at your own pace.
For Community Outreach
Explore More Resources
From community support to professional help, find the tools that work best for you. Visit the Office of Alcohol Misuse Prevention site for more.
