• Women: No more than one drink a day
• Men: No more than two drinks a day

3. Write your drinking goal down on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror. Your paper might look like this:

My Drinking Goal:

• I will start on this day _______________
• I will not drink more than _________ drinks in 1 day
• I will not drink more than _________ drinks in 1 week
• or
• I will stop drinking alcohol

4. Keep a "diary" of your drinking. To help you reach your goal, keep a "diary" of your drinking. For example, write down every time you have a drink during the week. Try to keep your diary for three or four weeks. This will show you how much you drink and when. You may be surprised. How different is your goal from the amount you drink now?

Putting your plan into action
Now you know why you want to drink less and you have a goal. There are many ways you can help yourself to cut down. Try these tips:

• Watch what you drink at home. Keep a small amount or no alcohol at home. Don't keep temptations around
• Drink slowly. When you drink, sip your drink slowly. Take a break of one hour between drinks. Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat food when you are drinking
• Take a break from alcohol. Pick a day or two each week when you will not drink at all. Then, try to stop drinking for one week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good
• Learn how to say NO. You don't have to drink when other people drink or take a drink that is given to you. Practice ways to say no politely. For example, you can tell people you feel better when you drink less. Stay away from people who give you a hard time about not drinking
• Stay active. What would you like to do instead of drinking? Use the time and money spent on drinking to do something fun with your family or friends. Go out to eat, play sports or go to a theatre
• Get support. Cutting down on your drinking may be difficult at times. Ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down. Get the help you need to reach your goal
• Watch out for temptations. Watch out for people, places, or times that make you drink, even if you do not want to. Stay away from people who drink a lot or bars where you used to go. Plan ahead of time what you will do to avoid drinking when you are tempted.
• Do not drink when you are angry or upset or have a bad day. These are habits you need to break if you want to drink less
• Don't give up! Most people do not cut down or give up drinking all at once. Just like a diet, it is not easy to change. That is okay. If you do not reach your goal the first time, try again. Remember, get support from people who care about you and want to help. It's hard to give up drinking and you can do it!