Overcome barriers to drinking less

Planning how you might respond in a certain situations ahead of time can be important.

It means you're prepared for anything that might throw you off track from changing your drinking. For example, it can be challenging to stick to your goals when you feel stressed or if others offer you a drink.

One type of plan that can help you stay on track with your goals in these situations is an 'If-then' plan. These plans can help you commit to doing a certain action if a specific situation arises.

What is an If-then plan?

If-then rules remind you about what you can do when faced with a difficult situation: If situation 'X' arises then I will do 'Y'. If-Then plans are a good way of making new habits stick.

Make your If-then plans

You can download an If-then plan as a PDF (PDF, 155 KB).

Examples of If-then plans

Here are few examples of how If-then plans may help you when your overall goal relates to drinking less.

If you haven't yet set an overall goal or some specific action plans, you can use our Goal Setting and Action Planning tool.

If I know that I'm more stressed on a certain day this week
Then rather than have a drink as soon as I return home from work, I'll plan to meet a friend to go walking instead

If tomorrow is a friend's wedding where people will assume I'll drink alcohol
Then I'll drive to the venue and politely refuse if I'm offered an alcoholic drink

Next steps

Use the support of others to drink less