How can I reduce my drinking on weekends?

Why weekends become the exception

Weekends can become linked with reward, socializing or switching off after a difficult week. That creates a familiar script that runs with little thought.

For two or three weekends, note the occasion, start time and drinks. Look for stress, boredom, group pace or very long evenings rather than judging yourself.

Change one part of the evening

Choose one action you can decide in advance.

• Start later or begin alcohol-free.
• Alternate with a non-alcoholic round.
• Set a personal target, remembering it is not a medically safe amount.
• Plan transport and the end of the night independently of drinking.

When weekends keep taking a toll

If you regularly drink more than planned or repeated attempts to cut down do not work, speak confidentially with a doctor or alcohol support service. Support is useful before a crisis or dependence.