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Habit to quit · Substances

How to quit or cut down on alcohol

Whether you want alcohol-free days, a dry month or to stop for good, the steps are similar: know your triggers, plan the swap and get help if you need it.

2.6M

deaths a year worldwide are caused by alcohol. WHO

Before you stop: If you drink heavily or every day, do not stop suddenly without medical advice. Alcohol withdrawal can cause shaking, sweating, hallucinations and seizures, and can be life-threatening. Talk to a doctor first so you can stop safely.

The risks

Why alcohol is harmful

2.6 million deaths a year

Alcohol causes about 2.6 million deaths every year worldwide, from injuries, liver disease, heart disease and cancer.

Source: WHO

No safe level for cancer

Alcohol causes at least seven types of cancer. There is no amount of drinking that is safe where cancer risk is concerned.

Source: WHO Europe

24 years of life lost

In the US, excessive drinking causes about 178,000 deaths a year and shortens those lives by an average of 24 years.

Source: CDC

Cravings and withdrawal

Urges to drink are short-lived, predictable and controllable. They rise, peak and pass like a wave, and each one you ride out makes the next one weaker. In a survey of people who took a month off, about 7 in 10 said they slept better and 9 in 10 saved money.

Common triggers

  • End of the working day
  • Weekends
  • Friends who drink
  • Stress or loneliness
  • Celebrations
  • Watching sport
  • Eating out

The plan

How to quit

  1. 1

    Surf the urge

    When a craving hits, notice it, name it and wait. Do not fight it or give in. Most urges fade within minutes if you let them pass.

    Source: NIAAA
  2. 2

    Clear the house

    Keep no alcohol at home, and say no to plans built around drinking for the first few weeks. Out of reach is out of mind.

    Source: NIAAA
  3. 3

    Carry your reasons

    Write down why you are cutting back and keep it on your phone. Read it when a craving starts, or talk it through with someone you trust.

    Source: NIAAA
  4. 4

    Write an if-then plan

    "If someone offers me a drink, I will ask for sparkling water with lime." Deciding before you go out is easier than deciding at the bar.

    Source: Gollwitzer & Sheeran, 2006

Start small

If every day is too big a jump, set the schedule to Chosen days and pick the three nights you find easiest. Check in before bed. Add a day every two weeks. The UK guideline is no more than 14 units a week, with several drink-free days.

FAQ

Quitting alcohol: common questions

For most light or moderate drinkers, yes. If you drink heavily or every day, or have had withdrawal symptoms before, talk to a doctor first. Withdrawal can be dangerous and medical support makes it safe.

Both are valid goals. Alcohol-free days, a dry month or stopping for good all lower your risk. If cutting down keeps failing, that is a sign to get support.

Yes. Start the 30-day alcohol-free challenge with the same Yes / No habit, and friends join with an invite code or QR scan.

Today each alcohol-free day is a Yes / No check-in, and your streak shows days in a row. Dedicated quit tracking is coming to Streako.

General information, not medical advice. Streako is a habit tracker, not a treatment service. If you are worried about your health, talk to a doctor.

Fill the gap

Good habits to replace it with

Quitting leaves a gap in your day. Fill it with something you want more of.

Health

Sleep on time

Go to bed at a consistent time and protect your evenings.

Read more
Fitness

Exercise

Move your body regularly with a schedule that fits your week.

Read more
Mind

Journal

Write a few lines each day to clear your head and reflect.

Read more
Side by sideAlcohol vs exercise: see the full swap

Other habits to quit

Substances

Smoking

The single biggest preventable cause of death. Your body starts recovering within minutes of the last cigarette.

Read more
Food

Late-night snacking

Eating late makes you hungrier the next day and can worsen reflux. Close the kitchen.

Read more
Food

Added sugar

One can of cola can hold your whole day’s limit. Cut the drinks first and taste follows.

Read more

Every day without it counts

Check in each night you stay clear, and watch the streak grow.

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streako.app/quit/alcohol

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