How to cut down on alcohol

Way 29 of 50Choose lower-strength drinks

Switching to a lower-strength drink is one of the simplest ways to cut your units without changing your routine.

• A bottle of wine a day at 11% instead of 13% is 45 fewer units a month. That's like dropping about 28 standard glasses.
• Five 500ml cans a night of 3.6% lager instead of 5.2% is 120 fewer units a month, the same as about 46 cans of the stronger lager.

There are now plenty of alcohol-free and low-alcohol beers and wines. Some people find these a useful treat. Others, especially if they're aiming to stop completely, find they keep the habit and the craving alive. Many alcohol workers suggest avoiding them in the early stages of stopping, so you can build new habits from scratch. See what's right for you.

Way 30 of 50Change how you drink

• Dilute. Use more mixer and less spirit, add plenty of ice, or turn wine into a spritzer with sparkling water. Keep topping up with the mixer, not the drink.
• Use a tall, narrow glass. The drink looks bigger, and you tend to pour less.
• Alternate. Have a soft drink or water between alcoholic drinks. You'll drink less and feel better tomorrow.
• Keep the bottle out of reach. Leave it in another room. Having to get up each time makes you notice every drink.

Way 31 of 50Start later in the day

Move the time of your first drink a little later each day. Write the time on a piece of paper on the fridge and push it back by 15 or 30 minutes at a time.

You may need to change the shape of your day to make this work: plan something active or absorbing for the hour before your usual first drink.

Way 32 of 50Drink slowly

Drinking quickly floods your bloodstream with alcohol faster than your body can deal with it. That's when blackouts happen: either passing out, or carrying on with no memory of it afterwards. Blackouts put you at real risk of falls, choking, accidents, and of being hurt or taken advantage of.

• Sip, and put the glass down between sips.
• Avoid spirits and shots.
• Dilute your drinks, or choose the lowest-strength option.
• Eat before and while you drink.

Way 33 of 50Don't buy in bulk

Stocking up at home sets you up to drink more. If the supply runs out, having to go out for more can be enough to stop you.

• Buy one bottle at a time.
• Avoid boxes of wine: you can't see how much you've had.
• Skip multibuy offers. "Three for two" doesn't save money if you drink all three.
• If you drink spirits, buy half or quarter bottles.

Way 34 of 50Measure every drink

Pouring freely makes it almost impossible to know how much you're drinking. Use a measure (a 25ml spirit measure, or a 125ml wine glass line) and count every drink in your diary.

Some people find it empowering to pour a measured amount away each day, or decant it into another bottle and not touch it, reducing their drinking step by step. If you're a heavy daily drinker, though, don't do this on your own. Cutting down too fast can bring on withdrawal. Your GP or local alcohol service can give you a safe reduction plan to follow, with support.

Try this todayBuy a spirit measure or mark a line on your usual glass, and use it for every drink this week.

Way 35 of 50Use pub tactics

• Do something. Play pool, darts or dominoes, or join the quiz. Having something to do slows your drinking.
• Skip rounds. Buying your own means you drink at your own pace and spend less. You might need to explain why; a simple "I'm pacing myself" is enough.
• Take a set amount of cash and leave your cards at home. When it's gone, go home. Don't borrow.
• Alternate with soft drinks, and decide how many you'll have before you go.