I Want To Quit Drinking But Don’t Know Where To Start
If you want to quit drinking but don’t know where to start, you’re not alone. Whether you’re wondering if you should quit cold turkey or taper off gradually, the real key isn’t how you stop—it’s why you drink in the first place. This post breaks down a 3-step mindset shift called ACT (Awareness, Clarity, Turnaround) that can help you rewire your beliefs about alcohol so quitting becomes easier, more natural, and a whole lot less painful.
🔗 Quick Links
- Cold Turkey vs. Cutting Back
- Why It’s So Hard to Stop Drinking
- The ACT Technique: Awareness, Clarity, Turnaround
- Your How-To Guide on How to Quit Drinking (or just cut back!)
- Putting ACT into Action
- The Real Secret to Quitting Alcohol
- It’s A Beginning, Not The End
Cold Turkey vs. Cutting Back
“I want to quit drinking, but I don’t know where to start.” Sound familiar?
That was me, too.
I stared at my wine glass more times than I can count thinking:
Do I just stop?
Do I try to cut back?
Will I fail again?
Let’s be real—cold turkey sounds intense. Gradual tapering sounds like a gentler path. And if you’re a heavy drinker or physically dependent on alcohol, it might not even be safe to stop suddenly. In that case, please talk to your doctor before changing anything. Alcohol withdrawal is no joke.
But if you’re not physically dependent? Then you’ve got options. I tried moderation. I told myself:
“No more than two drinks a night.”
“Only on weekends.”
“Just wine. No liquor.”
Spoiler alert: I broke those rules. A lot.
Why It’s So Hard to Stop Drinking
Here’s something wild: According to the CDC, 90% of people who drink too much wouldn’t be diagnosed with severe alcohol use disorder. So… why is it so hard to stop?
It’s not always your body—it’s your beliefs.
We drink because we believe alcohol gives us something.
Happiness.
Confidence.
Relaxation.
Connection.
Relief.
And those beliefs? They feel true. Because they’ve been shaped over years—by media, culture, friends, and our own lived experiences.
Think about it:
🎉 “Happy Hour” = drinks.
💃 Parties = drinks.
🍿 Movies = drinks.
🥂 Weddings, holidays, first dates = drinks.
No wonder quitting feels hard. You’re not just giving up a beverage. You’re untangling a whole web of beliefs tied to your joy, your stress relief, and your sense of self.
The ACT Technique: Awareness, Clarity, Turnaround
So what now? How do you stop drinking without feeling like you’re losing something?
You ACT.
ACT stands for:
- Awareness
- Clarity
- Turnaround
It’s a 3-step process I’ve developed to help you challenge and shift your beliefs about alcohol—especially the ones that live deep in your subconscious.
1. Awareness
Start by noticing your thoughts. What do you believe alcohol gives you?
Example: Alcohol makes me happy.
2. Clarity
Get curious about that belief. Where did it come from? Is it always true? How does it actually feel inside you?
You might realize:
- You picked it up from social events and media.
- You were happy long before you started drinking.
- That first drink might feel good, but the rest usually doesn’t.
- Alcohol is a depressant—so does it really make you happy?
3. Turnaround
Flip the belief and find three reasons the opposite might be just as true—or even truer.
Original: Alcohol makes me happy.
Turnaround: Alcohol makes me sad.
Why it might be truer:
- I’m more anxious the next day.
- I feel shame and regret after I drink.
- The real joy comes from the people I’m with, not the alcohol.
Boom. Belief shift.
Your How-To Guide on How to Quit Drinking (or just cut back!)
If you’re curious about how to quit drinking or just want to take a breather and reevaluate where alcohol fits into your life, we have the solution for you!
Join The (free) Alcohol Experiment! Every day for 30 days, you’ll be shown how to use the ACT technique to challenge beliefs and interrupt the patterns that keep you drinking. The community, content, and support are all free! Join the over 450,000 people who’ve changed their relationship with alcohol through The Alcohol Experiment!
Putting ACT into Action
Let’s do a quick run-through with another belief.
Belief: Alcohol helps me relax.
Awareness
You notice you always reach for a drink when you feel stressed.
Clarity
Where did that idea come from? Maybe your parents did the same. Maybe TV shows taught you that wine is the answer to a bad day.
But does it really relax you… or just delay your stress?
Turnaround
Alcohol increases my anxiety.
Why it’s true:
- It disrupts your sleep.
- It numbs your stress in the moment, but it comes back stronger.
- You lose time and energy recovering the next day.
Once you start to dismantle these beliefs, quitting stops feeling like deprivation. It starts to feel like freedom.
The Real Secret to Quitting Alcohol
The real “how” of quitting drinking isn’t just about cutting back or going cold turkey.
It’s about replacing the beliefs that keep you stuck.
When you change your mind, your habits follow.
When you change your beliefs, you change your life.
If you’re ready to get off the hamster wheel of “trying to quit,” ACT is your off-ramp. It’s not just about saying no to alcohol—it’s about saying yes to the life you want.
One belief at a time.
It’s a Beginning, Not the End
Look, I get it. Changing your relationship with alcohol feels massive—almost impossible some days. I’ve been there, staring at that glass, feeling stuck between what I wanted for my life and what felt comfortable in the moment. But here’s the truth I wish someone had told me sooner: the struggle isn’t about willpower. It’s about the stories we tell ourselves. Every time you use ACT to challenge a belief about alcohol, you’re taking back a piece of yourself that alcohol borrowed without permission. And those pieces? They add up. One day you’ll wake up and realize you’re not white-knuckling through each day anymore—you’re simply living, breathing, and enjoying life without that constant internal negotiation. Freedom isn’t just about not drinking; it’s about not wanting to drink. It’s in rediscovering genuine connection without liquid courage, celebrating without champagne, and soothing stress without wine.
Remember, this journey isn’t linear. There might be setbacks. There will definitely be moments of doubt. But with each belief you question and each truth you uncover, you’re building a foundation that alcohol can’t shake. You’re not losing anything by quitting—you’re reclaiming everything. Your authentic joy. Your true confidence. That natural ability you have to handle life’s challenges. Your real self. So, whether you choose to quit cold turkey or ease your way into an alcohol-free life, know this: your “how” matters less than your “why.” And with ACT, your “why” gets stronger every day. You’ve got this. One belief, one day, one choice at a time.
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