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Drinking less, honestly
Practical, sourced guides on tracking alcohol, cutting back, alcohol-free days and month-long challenges like Dry January — without the lecture.
What is a standard drink? Sizes by country, with real examples
A standard drink is an amount of pure alcohol, not a glass. See how the US, UK, Australia, Canada and Ireland define it, plus a chart of common beers, wines and spirits.
Basics · 7 minHow many drinks a week is too many?
What US, UK, Canadian, Australian and Irish guidelines say about weekly drinking, what counts as binge drinking, and how to find your own real number.
Dry January · 8 minDry January 2027: a practical guide that survives real life
How to prepare for Dry January, what to expect week by week, what to say when someone offers a drink, and what to do on February 1. Includes a free printable calendar.
Dry January · 5 minHad a drink during Dry January? You don’t have to start over
A slip in the middle of Dry January doesn’t erase your progress. Why the ‘I’ve ruined it’ feeling backfires, and exactly what to do the next day.
Tracking · 6 minHow to track your drinking (and actually keep doing it)
Why tracking alcohol works, what to log, paper vs app, and five habits that keep a drink diary going long enough to show you real patterns.
Cutting back · 5 minAlcohol-free days: why they matter and how many to aim for
Why health guidelines recommend several alcohol-free days a week, how many to aim for, and practical ways to make dry days stick without willpower battles.
Cutting back · 7 minHow to drink less without quitting: 12 tactics that work in real life
Practical ways to cut back on alcohol without going sober: know your baseline, set limits before you start, alcohol-free days, smaller pours and more.
Challenges · 5 minDry January, Dry July, Sober October: alcohol-free months explained
The best-known month-long alcohol-free challenges — Dry January, Dry July, Sober October, Ocsober and more — where they come from and how to choose one.