Monthlong alcohol abstinence challenges like Dry January and Sober October are popular trends on social media, but “damp” months, during which you commit to drinking less, if not altogether quitting, are gaining traction as well, for good reason. 

While the World Health Organization (WHO) says no level of alcohol consumption is safe, studies additionally show there are health benefits from even a slight reduction in the intake of alcohol, including having a lower risk of certain cancers and lower blood pressure.

Read on as several substance abuse and addiction experts share their top tips on how to cut back on alcohol. 

First, take a break from drinking

Experts pointed to a period of total sobriety as a crucial first step.

“The best way to moderate alcohol consumption is to stop drinking for four weeks, and then after this period of abstinence, return to drinking with a specific plan for moderation,” says chief of the Stanford Addiction Medicine Dual Diagnosis Clinic, Dr. Anna Lembke. “Believe it or not, clinical experience has shown that it’s easier to stop drinking for a period of time and then resume to lower amounts than it is to try to reduce.”

“Over the past decade, we’ve seen dramatic increases in people participating in abstinence challenges like Dry January and Sober October,” said Suzanne Colby, deputy director of the Center for Alcohol and Addiction Studies at Brown University.

“While some eventually stop drinking altogether, many find taking a break helpful in regaining control over their drinking and continue to drink less for six months afterward.”

“You might set the goal of having abstinent days one at a time, or one week or one month at a time,” adds Tim Stockwell, scientist at the Canadian Institute for Substance Use Research. “This helps you to get into a better space and to learn coping strategies that you can use flexibility in the future.” 

Put up ‘barriers’

Lembke, in her book Dopamine Nation: Finding Balance in the Age of Indulgence, which tackles all kinds of addictions, from shopping to drugs to social media, discusses a strategy called “self-binding,” which involves creating obstacles intentionally to moderate your behavior.

“Self-binding recognizes that our willpower only goes so far and that in order to stop or moderate consumption, we need to anticipate desire and put literal and metacognitive barriers in place before we feel the desire to consume. For alcohol, self-binding can occur at the literal level of space (like getting all alcohol out of the house), at the chronological level (like only consuming on special occasions), and at the molecular level (like using medication to block cravings), to name a few,” explains Lembke.

Be aware if you find even short periods of sobriety difficult

If taking a break from consuming alcohol proves more difficult than you expected, it might mean you need some additional help from a professional. Stockwell says almost anyone can choose to not drink for a day or two or even a week or month. However, the stronger one’s drinking habit, the more difficult it can be to cut back.

“If stopping drinking for a day or two results in you feeling sweaty or having shaking hands, consult a medical or addiction treatment professional for help to make sure that you detoxify safely,” said the director of the Center for Alcohol and Addiction Studies at Brown University, Christopher Kahler.

Share your goals of moderation with a friend.

Setting clear goals and sharing them with a buddy or accountability partner can help you stay on track.

“The most important step to cutting back is to set an intention,” Kahler says. “Set a goal and share it with someone close to you.”

“Plan coping strategies to help you keep to the plan (e.g., share the plan with your partner or a friend who can support you),” agrees Stockwell.

It doesn’t necessarily need to be a close companion. Colby states there’s evidence that being accountable to others on social media can make it easier to cut back.

“Research has also shown there is a benefit to formally registering to participate in abstinence challenges, and using the free resource available, signing up for daily emails, following campaigns on social media and using apps associated with the campaigns,” says Colby.

Decide in advance about when you can indulge

If your plan is to cut back on drinking instead of give it up completely, decide in advance “when you would most enjoy one or two drinks rather than seeking the pleasure routinely,” says Stockwell. If you’re going to an event where you know there will be alcohol, plan how long you will stay or how many drinks you will consume so that you aren’t tempted to overdo it at the moment.

“Set targets for how many days in a week you will drink and how much per day or occasion; keep a simple diary of how that goes,” says Stockwell. “It can also be a good idea to restrict the times and contexts you plan to drink (e.g., not to drink on your own at home, only drink a little while socializing or celebrating).”

Reflect on why you drink

Assess why you drink alcohol in the first place and then find a healthier alternative. “Some people who drink for a particular purpose (e.g., to reduce social anxiety) may benefit from learning relaxation techniques or seeking therapy,” says Stockwell.

Find substitutes for alcohol that work for you

Colby says there are still many unknowns about whether the emerging “mocktail culture” might have potential downsides—like putting people in vulnerable situations, like spending time in bars, where they could be at higher risk for alcohol relapse. However, she notes that mocktails overall are a great development for individuals who want to avoid drinking, particularly if having a drink in hand helps them feel like they are still part of the party.

“When you know you are going to be drinking alcohol, think through what you will drink and what your limit will be, and then use some effective strategies to help you succeed,” Kahler says. “For example, you can choose to alternate between alcohol and [non-alcoholic] drinks. There are many great drink options now available that are alcohol-free.”

“When drinking, try to always have a glass of water or soft drink on hand, or choose drinks like [non-alcoholic] beers, wines or cocktails,” adds Stockwell.

Keep track of the benefits you experience when not drinking

When you cut back on consuming alcohol, experts say you’ll likely experience a host of improvements in everything from your relationships to your health; note these benefits, which can help inspire you to keep up your new routine.

“Research on Dry January has found that people who take a break from drinking tend to discover a range of positive effects,” Colby says. “Participants report improved physical well-being, weight loss, sleeping better, having more energy, and being better able to concentrate. Importantly, they also feel more in control. Noticing these positive effects can help sustain drinking changes and frame the behavior change as something good you are doing for yourself.”

Additionally, don’t overlook the effect on your wallet; Stockwell says: “Keep a record of how much money you save each week — and treat yourself to something as a reward.”