How to Drink Less Without Quitting (My Winemaker Secret)

Drink Less Without Quitting moet champagne top

If you’re searching for how to drink less without quitting, I have good news!

You don’t have to choose between boring sober and messy out of control.

There’s a whole middle ground. And I live there.

I’m a former winemaker.

I still love wine.

And I’ve gone from drinking more than I wanted to 2-3 glasses a week.

Not because I’m being good.

But because that’s genuinely all I want now.

Before I share the secret to how I achieved this truly miraculous change, let’s first look at why drinking less is an excellent idea…

Why Drink Less

The science has shifted a lot in recent years.

We used to think a glass a day was actually good for you.

Turns out that was skewed by something called the “sick quitter effect.” A lot of non-drinkers stopped because alcohol already damaged their health, so they drag down the “non-drinker” stats.

Once you account for that, people who’ve never drunk at all tend to be the healthiest as they age.

Then there’s cancer.

More than 5% of all US cancers are linked to alcohol use.

This one hits close to home for me. My mum had breast cancer, and she died too young.

The guidelines are getting stricter to reflect the shift in the science:
US: one a day for women, two for men
Canada: under two drinks a week, full stop
WHO: no amount is truly safe

Why drink less without quitting

Here’s why I haven’t quit completely.

There can be an upside to alcohol.

There’s the relaxation. The connection with people you love. The flavour.

The fun when you don’t over do it.

Because I’m able to find the middle ground of enjoyment without the messy parts I’m glad I can be an occasional drinker.

One note though. If you know deep down that abstinence is the only thing that works for you. Trust your instincts. This approach isn’t for everyone.

But if you know you can stop but would prefer to still drink occasionally. then this could be for you!

How to Drink Less Without Quitting

This is the strategy I built over a couple of years. It actually came from a life coach called Brooke Castillo, and I adapted it for my own life from there.

1. Set your intention before you start.

Decide how much you’re drinking before the first sip.

Sometimes the intention is “whatever, tonight’s a free night,” but mostly I choose a specific number of glasses.

This matters because of our brain chemistry.

Sober you and a few-drinks-in you are making decisions with completely different parts of your brain.

So deciding ahead of time means your best brain gets to make the call.

And you’re way more likely to be happy with your choice.

2. Coach yourself in the moment.

You will want more than you planned. That’s completely normal. Alcohol is a highly addictive substance.

So have a reason ready.

For me it was sleep. Because one extra glass and I’m awake at 3am.

And wanting to be a good example for my children.

When the urge for more happens, I talk myself through it. “Of course you want more Jules, but you’ll be up half the night and you’ll regret it tomorrow.”

Coaching yourself like this is a skill. And you can learn new skills.

3. Find non-alcoholic drinks you actually love.

When you have a good plan B option – it’s easier to coach yourself into sticking to your plan.

Things like kombucha or a good non-alcoholic beer can make a real difference.

I had a sparkling tea in Melbourne that blew my mind. I ended up having two of those instead of the second glass of chardonnay I had planned because it tasted so good.

There are some very smart people working on creating delicious non alcohol options.

So be open to the idea that you might find something you enjoy just as much as your favourite boozy tipple.

4. Engineer your environment.

Don’t open a full bottle and leave it sitting in front of you all night. We all know where that road leads.

Decant it instead.

Half bottles work brilliantly for this. Pour what you’ve decided, seal the rest, and put it away.

I have these little quarter-bottles like the ones you get on air planes.

So when I open a bottle I immediately divide it into 4 and then I re-seal them.

The resealed bottles will keep for months if needed.

Key Takeaway – How to Drink Less Without Quitting

Step 1. Start with the commitment you will set an intention before every drinking occasion.

Step 2. Learn to coach yourself.

Then expect to go over sometimes, because you probably will. But it won’t be the free-for-all it used to be.

And give yourself time.

It took me about 12 months before this felt easy.

But it was so worth it.

Now when my doctor asks how much I drink, it feels so good to be able to tell her one or two glasses a week without lying.

Want Help Drinking Less Without Quitting?

If you’d like support putting this into practice I’d love you to join the Secret Society of Intentional Boozehounds.

It’s a private weekly group, runs over six months, and you’ll build the skill of drinking less without missing out on any of the fun.

Learn more about the Secret Society.

_______________________________________________________

My Best Bite

My oldest turned 13 a few weekends ago, so we hired one of those licence-free boats here in Canberra, the boys grabbed pizza, and we took it all out on the lake.

I had a glass of my Irishman’s Sangiovese out on the water. It was magic. And I was happy sticking to my intention of just enjoying one glass which felt so powerful.