If you want to cut back on your drinking, start by keeping track of every drink. Below are two different forms you can print, cut out, and keep with you. Either one can help make you aware of patterns, a key step in planning for a change. Try one form, or try both to see which is more helpful.
The 4-week tracker card is a simple calendar form. If you mark down each drink before you have it, this can help you slow down if needed.
The drinking analyzer card can help you examine the causes and consequences of your drinking pattern.