Health✓ Follow-up at 8 weeks3,120 views
I think I'm drinking too much but I'm not sure if it's a problem
A mindful drinking assessment and reduction plan covering self-evaluation, habit tracking, moderation strategies, and knowing when to seek professional help.
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Follow-Up Result
8 weeks laterCut drinking from daily to weekends only and feels dramatically better
The Problem
I have 2-3 glasses of wine every night. It started as one glass to unwind and gradually increased. I don't get drunk but I can't remember the last day I didn't drink. I sleep terribly, I'm gaining weight, and I feel foggy every morning. My partner has made comments. I don't think I'm an alcoholic but I'm worried about the trajectory. I've tried to cut back but by 6pm the habit kicks in automatically.
The Plan
Week 1-2: Assess Honestly
Track your drinking for 2 weeks: how much, when, why, and how you feel the next day. Data doesn't lie
Take the AUDIT screening test online — it's a validated tool that helps you understand your risk level
Identify your triggers: is it stress, boredom, habit, social pressure? Understanding why you drink is the first step to changing it
Try 7 days alcohol-free — not forever, just a week. Notice how you feel physically and emotionally
If you can't go 7 days without significant difficulty, that's important information worth discussing with a doctor
Week 3-4: Build New Habits
Replace the ritual: if wine at 6pm is your unwind signal, find a new one — herbal tea, sparkling water with lime, a walk, a shower
Set clear rules: only on weekends, only 2 drinks max, no drinking alone — whatever works for you
Stock your fridge with appealing non-alcoholic options: fancy sparkling water, NA beer, kombucha
Tell someone your goal — accountability helps enormously
If moderation doesn't work (you keep sliding back to daily drinking), consider whether abstinence might be easier — for many people, zero is simpler than "just one"
Resources
AUDIT screening test — free online self-assessment for alcohol use
r/stopdrinking — one of the most supportive communities on the internet
"This Naked Mind" by Annie Grace — reframes your relationship with alcohol
SAMHSA helpline — 1-800-662-4357, free and confidential 24/7
Follow-Up Result
8 weeks in: the 7-day challenge was eye-opening. The first 3 days were hard — not physically, but the habit was so ingrained that I kept reaching for a glass at 6pm. By day 5, I was sleeping better than I had in years. I now drink only on Friday and Saturday nights, max 2 glasses. I've lost 7 pounds without changing anything else. My morning fog is gone and I have energy until 9pm instead of crashing at 7. The sparkling water with lime trick works — it's the ritual of holding a drink that I needed, not the alcohol. My partner noticed the change before I did. I'm not anti-alcohol but I'm much more intentional about when and why I drink.Know someone with this problem?
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