A small moment to check in

Begin with a question you care about

An intention is more useful when it connects to something concrete. Perhaps you want to understand what you pour at home, make alcohol-free options easier at dinner, or notice how often an evening unfolds differently from the way you planned.

Choose a question that feels relevant to your life. “What do I want my evenings to make room for?” leaves space for an answer about connection, rest, money, time, or something else entirely. There is no required answer and no need to choose the most impressive one.

Record enough to remember

If you choose to log a pour, include the date, estimated volume, and ABV. If you had an alcohol-free day, you can record that instead. Missing entries are missing information, not proof of a particular behaviour, so a blank day should remain blank.

A reflection is optional. A simple sentence such as “Had dinner with friends and chose not to refill” can preserve more context than a count alone. Avoid including another person’s identifying details or anything you would not want kept in this browser.

NIAAA includes keeping track and measuring drinks among its strategies for people considering a change. A record can help make a choice visible. It does not provide a diagnosis, establish a safe allowance, or replace support from a qualified professional.

Look back with ordinary curiosity

At the end of a week, read what is actually there. Which moments felt deliberate? Where did you feel rushed, uncertain, or influenced by the setting? A description such as “I found restaurant refills difficult to estimate” gives you something specific to work with.

Stay careful with explanations. A better morning after an alcohol-free evening may be an observation you value, but one entry cannot prove why it happened. The record may also be incomplete. Look for a useful question rather than forcing a conclusion.

There is no need to grade the week. A total can describe what was entered, and the days without an entry can be shown separately. Neither is a measure of your character.

Choose one practical adjustment

A small, specific next step is easier to recognise than a broad promise. You might put an appealing alcohol-free option in the fridge before guests arrive, ask a friend not to top up your glass, or decide to measure a usual pour with water.

Write the action in words you can act on. “Have sparkling water ready before dinner on Friday” is easier to return to than “Be more mindful.” If a reminder is helpful, choose when you want it. If reminders feel intrusive, leave them off.

• Notice one situation you would like to approach differently.
• Choose a realistic action within that situation.
• Decide whether you want a reminder.
• Return later to ask what helped and what needs to change.

Use the record as support, not a test

Your intention can change as you learn more. An entry can be edited, a note removed, and an old goal replaced. What matters is whether the process helps you make choices that fit your needs.

If changing drinking feels difficult or attempts to cut back are not working, consider talking with a health professional. If you have been drinking heavily over a prolonged period, seek medical advice before suddenly stopping or substantially reducing alcohol because withdrawal can be dangerous.

In this local preview, your records stay in the current browser and can be exported or cleared in settings. They do not sync to another device. Use the demonstration to explore a practice that feels useful, with sample information where you prefer.