Field notes · Drinking less
How to drink less without missing out
The hardest part of drinking less is not the drink. It is the guy handing you one and asking why you are not having another.
Dai Manuel · Coach Moose · Vancouver
Decide before you arrive
Pick your number on the way there. Two is a good one. Decisions made in the car hold up far better than decisions made on the third round.
Simple moves that work
Order first, so you set the tone instead of matching the table. Have a glass of water or soda between every drink. Keep something in your hand, because an empty hand gets filled. Bring alcohol-free beer to barbecues. If someone pushes, a plain 'I'm training in the morning' ends the conversation faster than any explanation.
Change the plan, not just the drink
Suggest the walk, the round of golf, the breakfast instead of the pub. The friendships that matter survive a change of venue, and most of your mates are quietly thinking about cutting back too.
Common questions
- How do I say no to a drink without making it awkward?
- Keep it short and matter of fact. 'I'm good, thanks' or 'early start tomorrow' works. Holding a drink, alcohol-free or not, also reduces offers.
- Are alcohol-free beers a good substitute?
- For many people, yes. They keep the ritual and the social cue without the alcohol, and most are lower in calories than regular beer.
Sources
- Canada's Guidance on Alcohol and Health: Final Report. Canadian Centre on Substance Use and Addiction, 2023.