Because here’s the thing: You don’t need a stiff drink to be happy, relaxed, and fun—but you also don’t need to give up delicious cocktails and wine in order to be happy and healthy. There’s a huge expanse of middle ground in there, and finding your sweet spot comes down to mindful choices and realistic moderation. “Being more thoughtful about alcohol consumption is one of the best investments you can make for your health,” says Nick Allen, CEO of Sunnyside, a mindful drinking platform (formerly called Cutback Coach). “The fact is that if your drinking [habits are] out of balance, or you’re overconsuming, it can be a big barrier to achieving wellness improvements in other areas.” Thankfully, “there are some [easy steps] you can take to help you achieve those goals—and stick with them for the long term,” he says. Here’s how to drink less alcohol, but get even more enjoyment and satisfaction out of what you do drink, thanks to some practical hacks and psychology-backed tips. “Even for someone who works with wine all day, I’ve come to realize that there are far better ways to de-stress. Personally, I often have a big glass of water and go for a walk. Then, later in the evening when I’m relaxed, I can fully appreciate the flavor and experience of my wine, and I know that I’m drinking for the right reason.” RELATED: 5 Reasons Why Drinking Alcohol to Fall Asleep Is Completely Counterproductive Negative here refers to goals around elimination, deprivation, or lack. But most of us need something to replace the pleasurable behavior we’re trying to eliminate or limit. “Figure out what you can do instead that’s fun and exciting and also have the side effect of your not drinking,” he says. So if you’re hoping to cut down on drinks, instead of focusing purely on, “I’m not allowed to drink X,” think in terms of how you’re going to replace it: a seltzer with lemon, a big glass of water, or herbal tea. Or physically choose to engage in a different activity besides consuming something: Get outside to walk the dog or take a hot bath. RELATED: What Does It Mean to be ‘California Sober’ and Is It Right for You? “The idea of mindful drinking is about being thoughtful about every drink you consume and not grabbing the next beer just because you’ve finished the first one,” says Allen. “People tend to over consume because we’ve got these ingrained habits: We finish a glass of wine and the automatic routine is to fill up the next glass.” How does it work? Drink your portion slowly and be fully present: Don’t think about downing it and ordering the next round. Notice what it smells like, tastes like, even feels like on your tongue. Note how it makes you feel physically and specifically: Are you sleepy, relaxed, chatty, dehydrated? Appreciate its flavors (you might notice a new layer to a wine you rarely give a second thought; or suddenly realize you don’t particularly like it). Is the glass heavy, delicate, fluted, cold? Who are you with? Are you really listening to them, or are you thinking about what you’re going to eat later? It’s not easy, but with time, you’ll find that you end up consuming less the more present you are. “The time between each drink is an opportunity to be thoughtful about whether you want the next one,” Allen says. “We call this a conscious interference—instead of finishing one drink and going to the next one: Finish one, pause, track, and reflect on whether you really want to have that next drink or not.” This can help you make an intentional choice based on how you feel right now. Allen says to ask yourself: “Will that next drink truly bring me happiness and utility, or is it kind of there because it’s there?” At the beginning of each week, sit down and decide which days you’re going to drink and which days you’re not. On days you plan to let yourself sip, set a target limit for how much you’re going to have. And the key: Let yourself enjoy it! “By sitting down and creating a plan ahead of time, you’re creating an intention for the week—an accountability roadmap,” Allen says. “So every day you don’t need to make the choice after a hard day at work, ‘Am I going to open this bottle of wine or not?’ You’ve already made that decision.” “Try alternating in a non-alcoholic beer or sparkling water and feel the satisfaction from just sipping something without needing it to be alcoholic,” says Allen. “That psychological hack has been really effective for me, in terms of realizing how much of the social lubrication and relaxation is just about drinking something.” Nor should you feel that you have to empty a bottle of wine the same day you open it. “Most bottles—and this is true even for many sparkling wines—are fine for a day, and sometimes up to a full week if you use a wine stopper and store them in the fridge,” Dutton says.
