Small changes, big impact: How to set realistic goals for drinking less

A new year can often mean some big resolutions – and the bigger they are the harder they are to stick to. When it comes to alcohol, small changes can make the biggest difference in the long run.

Why small steps matter

When setting targets around alcohol use, remember to make them SMART Goals – ‘Specific, Measurable, Achievable, Realistic and Time-bound’. This can help reduce feelings of becoming overwhelmed or frustrated.

“Change doesn’t have to happen all at once – gradual changes can build both resilience and confidence, ultimately giving you that long-term success,” says Neville Brooks, Substance Misuse Commissioner for Powys.

“Start by understanding your habits, remembering that even small adjustments can make a big difference to your health and wellbeing over time.”

Thinking about cutting back? Here’s how to set realistic goals that are more likely to go the distance.

1. Start with awareness

Track your drinking for a week by keeping a drink diary. Knowing when and why you drink is the first step toward change.

2. Make one small change at a time

Instead of “I’ll never drink again,” try “I’ll reduce the amount I drink over a period of time.”

3. Make changes measurable

Goals like “drink less” are vague. Be more specific with your changes: “I’ll limit myself to two drinks when I drink.”

4. Know your triggers

Take some time to consider what makes you want to have a drink. Everyone is different, but stress and social events are common triggers for many. When you know what yours are, get some alternatives ready – like taking a walk, meeting up with a friend, or feeling comfortable buying a non-alcoholic drink.

5. Celebrate progress

Every step counts. Acknowledge your wins, no matter how small.

How SilverCloud Wales Can Help

Our ‘Space from Alcohol’ programme uses proven techniques from Motivational Enhancement Therapy (MET) and Cognitive Behavioural Therapy (CBT) to help you understand your drinking habits and make positive changes at your own pace.

It’s free with NHS Wales, confidential, and available online - so you can start today without seeing a GP.

To self-refer, visit: https://nhswales.silvercloudhealth.com/signup/

For more support, call NHS Wales’ national drug and alcohol helpline Dan 24/7 on 0808 808 2234, or email dan@helpline.wales

Published: 12/01/2026