We have all been there. It is Friday afternoon, the work email is finally closed, and the weekend stretches out before you. For many in the UK, this transition is almost automatically signalled by the opening of a bottle of wine or a trip to the local pub.
While socialising and unwinding are vital for our mental wellbeing, the cumulative effect of weekend drinking can often leave us feeling sluggish, anxious, or regretful come Monday morning. You might be familiar with the ‘Sunday Scaries’—that feeling of dread that is often exacerbated by a weekend of heavy consumption.
However, choosing to drink less does not mean you have to sacrifice your social life or become a recluse. It is about shifting your mindset from mindless consumption to mindful choices.
Whether you are looking to improve your sleep, manage your weight, or simply feel sharper, reducing your alcohol intake is one of the most impactful steps you can take for your health. Here is how to navigate the weekend with control and confidence.
Understanding Mindful Drinking and Units
Before diving into specific tactics, it is helpful to understand what we mean by ‘drinking less’ in a medical context. It is not necessarily about total sobriety, but rather about staying within safe limits to minimise health risks.
According to the UK Chief Medical Officers, the guidelines for both men and women are to not drink more than 14 units a week on a regular basis. Crucially, if you do drink as much as 14 units, it is best to spread this evenly over three or more days.
Many people are unaware of what a ‘unit’ actually looks like. A standard glass of wine (175ml) can contain over two units, meaning a single bottle often contains around 10 units. This makes it incredibly easy to exceed the weekly recommendation in just one or two sittings.
Read more about calculating alcohol units on the NHS website.
Reducing your intake helps lower the risk of long-term health issues, including heart disease, liver disease, and several types of cancer. Furthermore, cutting back has immediate benefits, such as clearer skin, better mood stability, and improved hydration.
10 Practical Tips for Drinking Less This Weekend
Changing habitual behaviours can be challenging, but preparation is key. Use these actionable strategies to help you stay in control this weekend.
1. Set a Firm Budget (Financial and Liquid)
Before you head out, decide exactly how much you are willing to drink. This can be a financial limit (e.g., “I will only spend £20”) or a unit limit. Bringing cash instead of a card can be a powerful physical barrier to ordering ‘just one more’.
If you are staying in, buy only what you intend to drink for that specific evening. Having a stocked wine rack makes it far too easy to open a second bottle on a whim.
2. Delay Your First Drink
Try to push back the time you start drinking. If you usually crack open a beer at 6:00 pm, try waiting until 8:00 pm. By shortening the window of time in which you are consuming alcohol, you naturally reduce the amount you can drink before bed.
Fill that gap with a new ritual, such as a long bath, a walk, or preparing a complex meal. Breaking the association between ‘clocking off’ and ‘drinking’ is essential for long-term change.
3. Alternate with ‘Spacers’
A classic but highly effective rule is to alternate every alcoholic drink with a non-alcoholic one. Water is the best choice as it combats the dehydration caused by alcohol, but soda water with lime or a diet soft drink works well too.
This technique, often called ‘spacing’, slows down your rate of intoxication and gives your liver time to process the alcohol. It also keeps your hands busy, which helps if you drink out of nervousness or habit.
4. Opt for Lower ABV Options
Not all drinks are created equal. The Alcohol by Volume (ABV) percentage makes a significant difference to your total unit intake. Swap a strong IPA (often 6% or higher) for a session ale (around 3.5-4%).
If you prefer wine, look for lower alcohol varieties or try a spritzer (wine mixed with soda water). This allows you to enjoy the taste and the ritual of drinking while consuming significantly less alcohol.
Check the Drinkaware guide on switching to lower strength drinks.
5. Prioritise Food First
Never drink on an empty stomach. Alcohol is absorbed directly into the bloodstream through the stomach lining and small intestine. Food slows down this absorption rate.
Eating a healthy meal before you start drinking will not only help you pace yourself but also make you feel fuller, reducing the desire to bloat yourself with liquid. Focus on proteins and healthy fats for sustained energy.
6. Choose Smaller Glassware
Research suggests that the size of your glass influences how much you pour and how much you consume. A large wine glass can easily hold a third of a bottle.
At home, try using smaller glasses (125ml for wine). In a pub, opt for a bottle of beer or a half-pint rather than a full pint. You will likely find that you drink at the same speed, but the volume consumed will be far lower.
7. Identify and Manage Your Triggers
We often drink in response to emotions—stress, celebration, or social anxiety. Take a moment to ask yourself: “Why do I want this drink right now?”
If the answer is stress, alcohol is actually a depressant that can worsen anxiety in the long run. Finding alternative coping mechanisms, such as exercise or meditation, can be more effective.
Learn more about the link between alcohol and mental health from Mind.
8. Embrace the ‘No’
Peer pressure does not end in secondary school. In British culture, buying rounds is common, and refusing a drink can sometimes feel awkward. However, true friends will respect your decision to cut back.
Prepare a simple excuse if you don’t feel like explaining yourself fully: “I’ve got an early start tomorrow,” or “I’m driving.” You can also be honest and simply say, “I’m pacing myself tonight.”
9. Explore Alcohol-Free Alternatives
The market for alcohol-free beverages has exploded in recent years. From 0% gins to alcohol-free craft beers, the options are tastier than ever. These drinks allow you to participate in the ritual—the clinking of glasses, the taste of hops or botanicals—without the intoxication.
Experimenting with these can be a fun way to discover new favourites without the hangover.
Discover some great mocktail recipes at BBC Good Food.
10. Focus on the Activity, Not the Alcohol
Shift the focus of your weekend plans away from the pub. Suggest activities where drinking is not the main event, such as going to the cinema, taking a hike, visiting a museum, or joining a sports club.
When the primary activity isn’t sitting and drinking, you will naturally consume less without even thinking about it.
Comparison: Standard vs. Low-Alcohol Choices
Understanding the numbers can help you make informed decisions. Here is how swapping your drinks affects your unit and calorie intake.
| Drink Type | Volume | ABV % | Approx Units | Approx Calories |
|---|---|---|---|---|
| Standard Glass of Wine | 175ml | 13% | 2.3 | 159 |
| Low Alcohol Wine | 175ml | 5.5% | 1.0 | 70 |
| Pint of Premium Lager | 568ml | 5% | 2.8 | 250 |
| Bottle of Alcohol-Free Beer | 330ml | 0.5% | 0.2 | 50-70 |
| Gin & Tonic (Single) | 25ml Spirit | 37.5% | 0.9 | 55 (slimline) |
Frequently Asked Questions
Is it safe to stop drinking suddenly?
If you are a heavy drinker or dependent on alcohol, stopping suddenly can be dangerous due to withdrawal symptoms. It is vital to seek medical advice before stopping cold turkey.
Read Healthline’s guide on alcohol withdrawal symptoms here.
Will cutting down improve my sleep?
Yes. While alcohol acts as a sedative initially, it disrupts the REM stage of sleep, leading to poor sleep quality and waking up tired. Reducing intake often leads to more restorative rest.
The Sleep Charity explains how alcohol affects sleep cycles.
Does drinking less lower cancer risk?
Absolutely. Alcohol is classified as a Group 1 carcinogen. Reducing your intake lowers the risk of seven different types of cancer, including breast, bowel, and mouth cancer.
See the evidence from Cancer Research UK.
The Bottom Line
Reducing your alcohol consumption this weekend does not mean missing out on fun. It is about making conscious decisions that prioritise your physical and mental health.
By setting clear limits, alternating with water, and exploring alcohol-free options, you can enjoy your time off without the negative consequences. Remember, the goal is progress, not perfection.
If you find it difficult to cut down, or if alcohol is affecting your daily life, there is support available. Organisations like Alcohol Change UK offer excellent resources to help you manage your relationship with drinking. Furthermore, checking the official guidelines at GOV.UK can help you stay informed.
Your heart will also thank you for the break. Excessive drinking can lead to high blood pressure and other cardiovascular issues. The British Heart Foundation provides detailed info on alcohol and your heart.
Take it one weekend at a time. You might be surprised at how much better you feel.
