The Beginners Guide to Mindful Drinking

If you’ve ever woken up on a Sunday morning with a hangover, a headache and crippling anxiety, then you’re in good company. In the midst of said hangover, giving up alcohol sounds like a great idea – the best in fact – and that feeling often continues into the start of the working week. Though when the following weekend rolls around, quitting seems a lot more finite. This is where mindful drinking comes in. 

Whether you’re looking for ways to cut back on drinking, are sober-curious or keen to avoid another bout of hangxiety; these are the strategies that actually make a difference. 

Start small

One of the most common mistakes is relying on motivation alone. Motivation is unpredictable, and has a tendency to vanish when you’re three drinks deep and someone suggests ‘one more.’ Behavioural science suggests that we’re far more likely to stay consistent with a habit when it’s small enough to feel easy. 

Small can look like: 

• Zebra striping – having a non-alc drink in between alcoholic beverages to help slow down drinking, lower peak blood alcohol content and prevent dehydration
• Opting for a single rather than a double – similar to portion control when dieting
• Choosing low abv brands – Lucky Saint IPA is a great option

When you stay consistent, your brain releases dopamine (the ‘feel-good’ chemical) every time you practice the habit. This creates a positive feedback loop, by which your brain associates the habit with feeling good. As a result, mental resistance declines and you feel driven to repeat the behaviour. 

Get specific 

Rather than aiming to drink less, get specific about the number; whether that’s stopping at three drinks on a night out or only drinking alcohol two nights of the week. Psychologists call these implementation intentions, or having an if-then plan – if I go out on a weeknight, I will only have two alcoholic drinks. This alleviates the pressure to make a decision in the moment, replacing willpower with a pre-planned choice. 

Be prepared for social pressure 

For many people, the biggest challenge isn't saying no to a drink, it's navigating other people’s expectations. Having a simple, confident response prepared in advance can make those situations easier to navigate. The more certain you sound, the less likely people are to question your decision or try to persuade you otherwise. 

Trick your brain

Never underestimate the power of the placebo. Research has shown that when participants believed they were drinking alcohol, whilst drinking a placebo, they reported feeling similar effects to genuine alcohol consumption – more lightheaded and increased cravings.

There’s a reason that alcohol-free beer, wine and cocktails scratch more of an itch than you’d expect. You’re still getting the familiar taste, ritual and social cues, but minus the alcohol.

Find what you like 

The goal isn’t to punish yourself, it’s to replace one enjoyable drink with another. If you find an alternative that feels like a treat and is actually pleasurable to drink, you’ll naturally want more of it. Here are some of our favourites – 

Grab and go 

• MUUSH Raspberry & Lychee
• Collider Beer
• Pentire Cocktail Cans

Spirits, glasses & cocktails 

• MUUSH Sicilian Lemonade – makes a great virgin Mojito or Margarita
• Smiling Wolf Aperol – so you can still enjoy an alcohol free spritz
• Wednesday’s Domaine Cuvee – alcohol-free wine 

Choosing a venue with a great selection of both alcoholic and non-alcoholic drinks can make all the difference. When the non-alcoholic options are limited or uninspiring, it's much easier to default to your usual alcoholic drink.

Understanding why you’re drinking 

There are often two reasons why people drink: to celebrate or to regulate. 

Ask yourself why you’re drinking. It might be to settle first-date nerves, take the edge off a stressful week or to feel more confident in a room full of strangers. There’s nothing unusual about that, we’ve all been there. But recognising why you’re reaching for a drink makes it a lot easier to choose how you respond, rather than slipping into autopilot. 

Once you know your triggers, you can plan for them. Mindful drinking isn’t about having more willpower, it’s about requiring less of it.