Stick to Your Weight Goals With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

You’ve been stressed lately. Work deadlines are piling up, the dishwasher broke, and you have yet to clean up the aftermath of the flood in the garage. In the evening, you sit down to watch Love Island (a guilty pleasure — everyone needs one) and pour yourself a glass of cabernet (it’s become a nightly thing). You scroll through your phone and notice your favorite fitness retailer is having a sale — yay! You order a pair of workout pants in your usual size, but when they arrive you’re in for an unpleasant surprise. You can’t squeeze into them! Did they change the sizing? Or is it possible that you’ve put on a few pounds?

You hop on the scale, and yes — it turns out your weight has gone up. You find yourself asking, “Why am I gaining weight when I'm eating less and working out?” It could be that the stress and the alcohol together are sabotaging your fitness efforts. Let’s explore the connection between stress, alcohol, and weight gain and see how we can outsmart this devious duo.

What Is Stress?

Stress might seem like a nuisance, but there’s an evolutionary reason for it. Back in the days when saber-toothed tigers roamed the land and angry next-door neighbors were likely to show up with spears to chase us out of our cave, it was important to be ready to respond at a moment’s notice. The stress response is the body’s built-in alarm system that gets us into “fight-or-flight” mode at the first signs of danger:

• The amygdala sounds the alarm. The stress response begins in the brain with the amygdala — the area responsible for emotional processing — triggering a cascade of hormonal reactions to set the sympathetic nervous system in motion. The main hormones involved are epinephrine (or adrenaline) and cortisol, the official “stress hormone.”
• Our body reroutes its resources to respond to the attack. With the sympathetic nervous system acting as a “gas pedal in a car,” all body systems get ready to fight off the attacker or make a quick getaway. Our heart rate and breathing rate increase to power our muscles and organs; airways in the lungs open to maximize oxygen delivery to the brain; and nutrients get pumped into the bloodstream for a quick energy boost.
• All other functions are put on hold. At the same time, functions such as digestion are temporarily put on hold until the emergency has passed.

While the response is useful when we’re faced with danger, it tends to backfire in situations where an all-systems-go approach isn’t actually required. There are different types of stress out there, and some do us more harm than good, especially in the long run. Let’s take a closer look.

Not All Stress Is the Same

Here’s how the different types of stress can show up in our lives:

• Acute stress is short-lived. This is what the stress response was designed for — facing immediate danger by getting into “fight or flight” mode at a moment’s notice. It allows us to run out of a burning building in the middle of the night, be on high alert if we wake up to sounds of a break-in, or cross the street to duck inside a store if we sense we’re being followed on our evening walk home.
• Chronic stress drags on for a long time. Our modern-day stressors — disagreements with coworkers or family members, deadlines, financial troubles, and so on — don’t call for a full-blown fight-or- flight reaction. Unfortunately, we’re wired to respond to psychological stress in a physiological way. When the stress response gets triggered repeatedly in situations that don’t require it, we’re getting into troubled waters. The result? A host of health problems, such as heart disease, mental health problems, immune deficiencies, and more.
• Episodic acute stress is even more damaging. While chronic stress casts a shadow over our daily life, episodic acute stress is like a cloud that periodically erupts in an all-out storm. Like chronic stress, episodic acute stress gets triggered by realities of modern-day life, but it is more intense — and more damaging to our health.
• Traumatic stress is a shadow of the past. Remember that shadow of chronic stress? In the case of traumatic stress, it’s related to a traumatic event that may very well have required a fight-or-flight response at the time. However, if the danger has passed, the stress often remains, leading to symptoms of post-traumatic stress disorder (PTSD).
• Environmental stress is caused by our surroundings. This type of stress comes from adverse conditions in our environment or surroundings. These can be anything from noise and overcrowding to unsafe living conditions. Environmental stress affects both our physical and mental health and comes with discomfort or unease.

Any type of stress can take a toll on our mental and physical health. And one of the most common ways it can manifest itself is in changes in our eating habits and the weight fluctuations that happen as a result. In fact, a study by the American Psychological Association showed that a whopping 70% of participants claimed that stress was a significant factor in their dietary habits!

Can stress cause weight loss? Sometimes, especially if we have the tendency to eat less when we’re anxious (or simply don’t have time to eat). However, more often than not it shows up as weight gain — especially if alcohol is in the picture. 

Stress and Weight Gain

Even before alcohol enters the scene, stress can lead to weight gain in a few different ways:

• It leads to cravings for “comfort foods.” In the short term, stress can actually trigger the release of dopamine — the reward neurochemical that evolved to keep habits alive in an effort to ensure our survival. However, chronic stress depletes dopamine levels, leaving us feeling lethargic and unmotivated. And since food — especially “comfort food” high in sugar and calories — boosts dopamine levels, we’re more likely to find that extra donut or slice of pizza hard to resist when we’re stressed. The media tends to normalize this tendency, which doesn’t help us when it comes to cravings (like those post-breakup moments where a character is into a carton of ice cream).
• It changes the balance of ghrelin and leptin. Known as the “hunger hormone,” ghrelin stimulates our appetite, while its counterpart, leptin, tells our brain when we’ve had enough. Stress has been shown to increase ghrelin levels, making overeating even more likely.
• It disrupts digestion. Hormones such as epinephrine bind to receptors in the GI tract, causing digestive problems that can manifest as diarrhea or constipation. Moreover, it throws a wrench in nutrient absorption and leaves us feeling tired, depleted, and more likely to overeat. 
• It disrupts our sleep. Lack of sleep tends to awaken the “hunger monster” ghrelin even more, leaving us that much more ravenous. Moreover, sleep deprivation messes with insulin sensitivity, leading to more fat storage — a perfect storm for weight gain.
• It saps our energy reserves, making it harder to exercise. Ever tried to squeeze in a morning jog or hop on the treadmill after a grueling day at work followed by a sleepless night? Stress can make us feel like we’re running on empty, making it less likely that we’ll run to stay in shape.

Stress aside, alcohol itself also leads to weight gain. Let’s take a closer look.

Alcohol and Weight Gain

Just as stress can cause the scale to go up, so can alcohol. For a deep dive, check out “The Link Between Alcohol and Unwanted Weight Gain.” For now, here’s the gist:

• Those empty calories add up. One gram of pure alcohol contains seven calories — second only to fats. Even worse, those calories are “empty,” devoid of actual nutrients our body can use to make us healthier. And they add up! Check out “How Many Calories Are in Alcoholic Beverages?” to see how a couple beers or one mixed drink can easily set you back the same amount as a large slice of pizza or a bowl of nachos.
• We’re more likely to throw caution to the wind. We don’t always make the best choices under the influence, and food choices are no different.
• Alcohol boosts the hunger hormone ghrelin. Ever get a craving for pizza or pad thai at 2 a.m. after a boozy night? Even if we don’t remember what we ate the next morning, our body does.
• Alcohol causes sugar cravings. Both alcohol and sugar trigger dopamine release, and together those cravings tend to be even stronger.
• Drinking messes with our metabolism. Regardless of what we eat, drinking makes weight gain more likely by interfering with our metabolism. Our body sees booze as a poison and prioritizes its digestion. With alcohol cutting in line, metabolism of other nutrients gets placed on the back burner, making it more likely that they’ll get stored as fat. 
• Alcohol messes with our sleep cycles. While booze might make us doze off initially, alcohol isn’t the sleep solution many of us believe it to be. By sending us right into deep sleep, it robs us of the restorative powers of the REM sleep cycles. Moreover, our sleep tends to be fragmented in the second half of the night as the brain attempts to counteract the depressant effects of alcohol. We wake up groggy, and our ghrelin levels shoot up, leading us right to the fridge when we wake up. And chances are that leftover piece of cake will look better than the bottle of kale juice next to it.

Now let’s see how the combination of alcohol and stress creates a vicious cycle that becomes a double-whammy for our waistline.

When Stress and Alcohol Team Up

Stress and alcohol both contribute to weight gain on their own, but what happens when they join forces? Double trouble. To learn more, check out “Why Cutting Alcohol Equals Weight Loss.” For now, here’s the gist:

• Alcohol creates more stress. Contrary to what we might have believed in the past, alcohol doesn’t relieve stress — it actually causes it by boosting cortisol levels and overtaxing our body’s resources.
• We get even hungrier. With alcohol and stress messing with our hormones, we end up feeling more ravenous than ever.
• We get even less sleep. Stress and alcohol team up to rob us of that much-needed time for restoration.
• Our sugar cravings amp up. With booze and stress setting us after that dopamine hit, our cravings for calorie-rich foods skyrocket.

The result? A vicious cycle is set in motion. Stress leads to drinking, which adds to our already poor sleep, increased anxiety, disruptions in hunger hormones, and an increased appetite the next day. These shifts, in turn, set the stage for weight gain, which only increases stress, creating a negative feedback loop and perpetuating the cycle. Yikes!

Stress-Busting Strategies

How can we make stress, alcohol, and the unwanted pounds that we pack on as a result a thing of the past? There are several science-backed ways that can help you relax and steer clear of booze. Get ready to fit into those pants!

• Find your relaxation response “switch.” The key to getting out of fight-or-flight mode is triggering the body’s natural relaxation response — one that sets in when the parasympathetic nervous system runs the show. Techniques such as deep breathing, yoga, tai chi, and visualization have been scientifically proven to work. For example, researchers from the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital found that teaching patients with hypertension relaxation techniques allowed over half of them to reduce their blood pressure medication within a relatively short eight weeks. 
• Get an exercise routine going. Science says that exercise releases endorphins and dopamine while lowering cortisol levels. And since cortisol and weight gain go hand-in-hand, you can probably guess what happens next. Our stress goes down and our cravings for comfort foods and alcohol alike naturally decrease.
• Track your intake. Tracking both food and alcohol intake is a science-backed way to make change easier. It’s all about increasing awareness without judgment — you’re a scientist taking “lab notes” that will help you learn what your patterns and triggers are.
• Revamp your diet. You know how they say “you are what you eat”? It’s true! Load up on whole grains, lean proteins, healthy fats (such as ones in salmon and avocados) and lots of fruits and veggies. A nutrient-rich diet will help your body repair the damage and restore nutrient deficiencies that both stress and alcohol leave in their aftermath. Make sure to include antioxidants to decrease inflammation, tryptophan-rich foods to synthesize dopamine, serotonin, and melatonin, and fermented foods to restore gut microbiota balance.
• Get enough sleep. Establish a regular sleep routine and create a relaxing bedtime ritual. Avoid caffeine and electronic devices before bed. Quality sleep regulates hormones that control hunger and appetite. It also reduces stress and improves overall mental and physical health.

And remember, Reframe is here to help you every step of the way! Our vibrant community of like-minded users who’ve been where you are is a great place to share stories, advice, and encouragement. And our science-backed tools for changing your relationship with alcohol and reducing stress will make the journey to a happier, healthier version of yourself easy, sustainable, and fun!

You’ve been stressed lately. Work deadlines are piling up, the dishwasher broke, and you have yet to clean up the aftermath of the flood in the garage. In the evening, you sit down to watch Love Island (a guilty pleasure — everyone needs one) and pour yourself a glass of cabernet (it’s become a nightly thing). You scroll through your phone and notice your favorite fitness retailer is having a sale — yay! You order a pair of workout pants in your usual size, but when they arrive you’re in for an unpleasant surprise. You can’t squeeze into them! Did they change the sizing? Or is it possible that you’ve put on a few pounds?

You hop on the scale, and yes — it turns out your weight has gone up. You find yourself asking, “Why am I gaining weight when I'm eating less and working out?” It could be that the stress and the alcohol together are sabotaging your fitness efforts. Let’s explore the connection between stress, alcohol, and weight gain and see how we can outsmart this devious duo.

What Is Stress?

Stress might seem like a nuisance, but there’s an evolutionary reason for it. Back in the days when saber-toothed tigers roamed the land and angry next-door neighbors were likely to show up with spears to chase us out of our cave, it was important to be ready to respond at a moment’s notice. The stress response is the body’s built-in alarm system that gets us into “fight-or-flight” mode at the first signs of danger:

• The amygdala sounds the alarm. The stress response begins in the brain with the amygdala — the area responsible for emotional processing — triggering a cascade of hormonal reactions to set the sympathetic nervous system in motion. The main hormones involved are epinephrine (or adrenaline) and cortisol, the official “stress hormone.”
• Our body reroutes its resources to respond to the attack. With the sympathetic nervous system acting as a “gas pedal in a car,” all body systems get ready to fight off the attacker or make a quick getaway. Our heart rate and breathing rate increase to power our muscles and organs; airways in the lungs open to maximize oxygen delivery to the brain; and nutrients get pumped into the bloodstream for a quick energy boost.
• All other functions are put on hold. At the same time, functions such as digestion are temporarily put on hold until the emergency has passed.

While the response is useful when we’re faced with danger, it tends to backfire in situations where an all-systems-go approach isn’t actually required. There are different types of stress out there, and some do us more harm than good, especially in the long run. Let’s take a closer look.

Not All Stress Is the Same

Here’s how the different types of stress can show up in our lives:

• Acute stress is short-lived. This is what the stress response was designed for — facing immediate danger by getting into “fight or flight” mode at a moment’s notice. It allows us to run out of a burning building in the middle of the night, be on high alert if we wake up to sounds of a break-in, or cross the street to duck inside a store if we sense we’re being followed on our evening walk home.
• Chronic stress drags on for a long time. Our modern-day stressors — disagreements with coworkers or family members, deadlines, financial troubles, and so on — don’t call for a full-blown fight-or- flight reaction. Unfortunately, we’re wired to respond to psychological stress in a physiological way. When the stress response gets triggered repeatedly in situations that don’t require it, we’re getting into troubled waters. The result? A host of health problems, such as heart disease, mental health problems, immune deficiencies, and more.
• Episodic acute stress is even more damaging. While chronic stress casts a shadow over our daily life, episodic acute stress is like a cloud that periodically erupts in an all-out storm. Like chronic stress, episodic acute stress gets triggered by realities of modern-day life, but it is more intense — and more damaging to our health.
• Traumatic stress is a shadow of the past. Remember that shadow of chronic stress? In the case of traumatic stress, it’s related to a traumatic event that may very well have required a fight-or-flight response at the time. However, if the danger has passed, the stress often remains, leading to symptoms of post-traumatic stress disorder (PTSD).
• Environmental stress is caused by our surroundings. This type of stress comes from adverse conditions in our environment or surroundings. These can be anything from noise and overcrowding to unsafe living conditions. Environmental stress affects both our physical and mental health and comes with discomfort or unease.

Any type of stress can take a toll on our mental and physical health. And one of the most common ways it can manifest itself is in changes in our eating habits and the weight fluctuations that happen as a result. In fact, a study by the American Psychological Association showed that a whopping 70% of participants claimed that stress was a significant factor in their dietary habits!

Can stress cause weight loss? Sometimes, especially if we have the tendency to eat less when we’re anxious (or simply don’t have time to eat). However, more often than not it shows up as weight gain — especially if alcohol is in the picture. 

Stress and Weight Gain

Even before alcohol enters the scene, stress can lead to weight gain in a few different ways:

• It leads to cravings for “comfort foods.” In the short term, stress can actually trigger the release of dopamine — the reward neurochemical that evolved to keep habits alive in an effort to ensure our survival. However, chronic stress depletes dopamine levels, leaving us feeling lethargic and unmotivated. And since food — especially “comfort food” high in sugar and calories — boosts dopamine levels, we’re more likely to find that extra donut or slice of pizza hard to resist when we’re stressed. The media tends to normalize this tendency, which doesn’t help us when it comes to cravings (like those post-breakup moments where a character is into a carton of ice cream).
• It changes the balance of ghrelin and leptin. Known as the “hunger hormone,” ghrelin stimulates our appetite, while its counterpart, leptin, tells our brain when we’ve had enough. Stress has been shown to increase ghrelin levels, making overeating even more likely.
• It disrupts digestion. Hormones such as epinephrine bind to receptors in the GI tract, causing digestive problems that can manifest as diarrhea or constipation. Moreover, it throws a wrench in nutrient absorption and leaves us feeling tired, depleted, and more likely to overeat. 
• It disrupts our sleep. Lack of sleep tends to awaken the “hunger monster” ghrelin even more, leaving us that much more ravenous. Moreover, sleep deprivation messes with insulin sensitivity, leading to more fat storage — a perfect storm for weight gain.
• It saps our energy reserves, making it harder to exercise. Ever tried to squeeze in a morning jog or hop on the treadmill after a grueling day at work followed by a sleepless night? Stress can make us feel like we’re running on empty, making it less likely that we’ll run to stay in shape.

Stress aside, alcohol itself also leads to weight gain. Let’s take a closer look.

Alcohol and Weight Gain

Just as stress can cause the scale to go up, so can alcohol. For a deep dive, check out “The Link Between Alcohol and Unwanted Weight Gain.” For now, here’s the gist:

• Those empty calories add up. One gram of pure alcohol contains seven calories — second only to fats. Even worse, those calories are “empty,” devoid of actual nutrients our body can use to make us healthier. And they add up! Check out “How Many Calories Are in Alcoholic Beverages?” to see how a couple beers or one mixed drink can easily set you back the same amount as a large slice of pizza or a bowl of nachos.
• We’re more likely to throw caution to the wind. We don’t always make the best choices under the influence, and food choices are no different.
• Alcohol boosts the hunger hormone ghrelin. Ever get a craving for pizza or pad thai at 2 a.m. after a boozy night? Even if we don’t remember what we ate the next morning, our body does.
• Alcohol causes sugar cravings. Both alcohol and sugar trigger dopamine release, and together those cravings tend to be even stronger.
• Drinking messes with our metabolism. Regardless of what we eat, drinking makes weight gain more likely by interfering with our metabolism. Our body sees booze as a poison and prioritizes its digestion. With alcohol cutting in line, metabolism of other nutrients gets placed on the back burner, making it more likely that they’ll get stored as fat. 
• Alcohol messes with our sleep cycles. While booze might make us doze off initially, alcohol isn’t the sleep solution many of us believe it to be. By sending us right into deep sleep, it robs us of the restorative powers of the REM sleep cycles. Moreover, our sleep tends to be fragmented in the second half of the night as the brain attempts to counteract the depressant effects of alcohol. We wake up groggy, and our ghrelin levels shoot up, leading us right to the fridge when we wake up. And chances are that leftover piece of cake will look better than the bottle of kale juice next to it.

Now let’s see how the combination of alcohol and stress creates a vicious cycle that becomes a double-whammy for our waistline.

When Stress and Alcohol Team Up

Stress and alcohol both contribute to weight gain on their own, but what happens when they join forces? Double trouble. To learn more, check out “Why Cutting Alcohol Equals Weight Loss.” For now, here’s the gist:

• Alcohol creates more stress. Contrary to what we might have believed in the past, alcohol doesn’t relieve stress — it actually causes it by boosting cortisol levels and overtaxing our body’s resources.
• We get even hungrier. With alcohol and stress messing with our hormones, we end up feeling more ravenous than ever.
• We get even less sleep. Stress and alcohol team up to rob us of that much-needed time for restoration.
• Our sugar cravings amp up. With booze and stress setting us after that dopamine hit, our cravings for calorie-rich foods skyrocket.

The result? A vicious cycle is set in motion. Stress leads to drinking, which adds to our already poor sleep, increased anxiety, disruptions in hunger hormones, and an increased appetite the next day. These shifts, in turn, set the stage for weight gain, which only increases stress, creating a negative feedback loop and perpetuating the cycle. Yikes!

Stress-Busting Strategies

How can we make stress, alcohol, and the unwanted pounds that we pack on as a result a thing of the past? There are several science-backed ways that can help you relax and steer clear of booze. Get ready to fit into those pants!

• Find your relaxation response “switch.” The key to getting out of fight-or-flight mode is triggering the body’s natural relaxation response — one that sets in when the parasympathetic nervous system runs the show. Techniques such as deep breathing, yoga, tai chi, and visualization have been scientifically proven to work. For example, researchers from the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital found that teaching patients with hypertension relaxation techniques allowed over half of them to reduce their blood pressure medication within a relatively short eight weeks. 
• Get an exercise routine going. Science says that exercise releases endorphins and dopamine while lowering cortisol levels. And since cortisol and weight gain go hand-in-hand, you can probably guess what happens next. Our stress goes down and our cravings for comfort foods and alcohol alike naturally decrease.
• Track your intake. Tracking both food and alcohol intake is a science-backed way to make change easier. It’s all about increasing awareness without judgment — you’re a scientist taking “lab notes” that will help you learn what your patterns and triggers are.
• Revamp your diet. You know how they say “you are what you eat”? It’s true! Load up on whole grains, lean proteins, healthy fats (such as ones in salmon and avocados) and lots of fruits and veggies. A nutrient-rich diet will help your body repair the damage and restore nutrient deficiencies that both stress and alcohol leave in their aftermath. Make sure to include antioxidants to decrease inflammation, tryptophan-rich foods to synthesize dopamine, serotonin, and melatonin, and fermented foods to restore gut microbiota balance.
• Get enough sleep. Establish a regular sleep routine and create a relaxing bedtime ritual. Avoid caffeine and electronic devices before bed. Quality sleep regulates hormones that control hunger and appetite. It also reduces stress and improves overall mental and physical health.

And remember, Reframe is here to help you every step of the way! Our vibrant community of like-minded users who’ve been where you are is a great place to share stories, advice, and encouragement. And our science-backed tools for changing your relationship with alcohol and reducing stress will make the journey to a happier, healthier version of yourself easy, sustainable, and fun!

Drink Less With Reframe and Find Your Favorite “Natural High”!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Imagine feeling on top of the world, full of energy and excitement about life. When you talk to your friends, the conversation flows, and those feel-good moments warm your heart. You go on a drive around the neighborhood, pointing out funny bumper stickers or playing the license plate game for old times' sake. You sit around with your family in the evening, playing Pictionary (how in the world do you draw a “bearded clam”?) and break open a bottle of . . . sparkling blackberry soda. 

That’s right! There’s no need to bust open a bottle of wine, or to smoke, vape, crush, or snort anything to feel high or “buzzed.” Instead, there are plenty of different ways to “get high” without drugs or feel “drunk” without alcohol. Let’s explore some of our favorite natural ways to “get high” and look at some things to do instead of drinking. As we’ll see, some of these “natural highs” go above and beyond the chemical ones, allowing for more lasting pleasure and well-being. 

(Note: While being “high” is usually associated with drug use, when it comes to neurochemical effects on neurotransmitters, alcohol acts in very similar ways. For this reason, we’ll use the term “high” to refer to the boost of dopamine and other neurotransmitters caused by all mood-altering substances.)

The Science Behind the Chemical “High”

Why do drugs and alcohol make us feel “high” in the first place? It’s all about the brain. The brain governs the way we process reality. Learning a new language, falling in love, watching a solar eclipse, and remembering the taste of our grandmother’s apple pie all come down to the activity within the brain — the unassuming “three-pound mass of gray and white matter.”

So what happens when drugs and alcohol come into the picture? The pathways that have to do with feeling happiness and motivation get hijacked by a substance that causes an unnatural boost of pleasure and keeps us coming back to get the same effects. Let’s take a brief tour through the structures and pathways that are involved.

• Dopamine and the reward circuit get activated. The brain’s reward system evolved to keep us alive by driving us toward behaviors that feel good and are necessary for survival, such as eating delicious food or pursuing romantic interests. Centered in the nucleus accumbens, the system involves additional brain structures, such as the ventral tegmental area (VTA), the striatum, the prefrontal cortex, the amygdala, the hippocampus, and other structures that make up the limbic system. It works through the release of dopamine, a neurotransmitter that acts as a neurochemical “good job” signal that gives us the pleasant feeling of reward. The result? We keep coming back for more of whatever gave us that motivating boost.
  
  The problem is that this system can get hijacked by substances such as alcohol and drugs, which cause abnormally large boosts of dopamine to flood the brain. This is how addiction “tricks” the brain into prioritizing unhealthy activities and substances over healthy rewards and necessities.
• Endorphins add to the pleasure. Endorphins are the body’s natural opioids that reduce pain and enhance the enjoyment we feel when we engage in certain activities such as exercise (more on that later!) or take certain drugs.
• The prefrontal cortex takes a back seat. With pleasure-boosting chemicals running the show, the prefrontal cortex (the center of decision making) takes a break. Substances such as alcohol, which is a central nervous system depressant, have a particularly strong inhibitory effect on the command center of the brain.

The problem? Over time the brain gets used to the “free” dopamine surge, which becomes the new normal. We stop looking for natural ways to feel good and develop a dependence on our substance of choice, raising our intake levels over time as our system gets used to the effects. None of this ends well — addiction is the inevitable result, leading to withdrawal symptoms if we stop. 

Dependence and withdrawal aren’t the end of the story, either. According to NIDA, drugs and alcohol can lead to a host of additional health problems, including cancer from alcohol and tobacco smoke, dental and heart problems from methamphetamine use, as well as potentially lethal overdose. Many drugs (including alcohol) also damage the brain.

Besides, the “high” itself is all an illusion — what we feel when we use substances isn’t authentic joy. We might “feel good” at the moment, but the high inevitably fades, leaving us worse off than before. Time to look into alternatives!

A “High” With No Drugs?

Are natural highs possible? Absolutely! Remember, our brain is designed to feel good. The dopamine system evolved to encourage activities that create a “high with no drugs,” so it’s just a matter of tapping into its natural abilities. While it’s true that the “high” we might get through some of these activities isn’t the intense, all-encompassing one we get from mind-altering substances, it’s deeply profound and ultimately more sustainable and rewarding.

There are plenty of ways to trigger dopamine release naturally. Here are some natural ways to “get high” that may just prove to be better (not to mention healthier) than any substances that damage our health and leave us wanting more in the long run. 

1. Exercise: The Runner’s High

Now, before you get scared away or feel tempted to curl up in that comfy chair and watch another season of Love Island, bear with us. It’ll be worth it!

Cardiovascular activities such as running, swimming, biking, doing aerobics, or even dancing to our favorite tunes in the living room have a host of benefits for our health. But did you know that in addition to boosting our heart health, strengthening our immune system, and decelerating cellular aging, it’s scientifically proven to make us feel good, rivaling the effects of antidepressant drugs? Let’s dig into the details.

• Exercise boosts dopamine. Research shows that exercise boosts dopamine release. The effect is strong enough that scientists have even put it to use in treating conditions that involve glitches in the dopamine system, such as Parkinson’s disease. For the rest of us, the dopamine boost is a great mood-enhancing bonus (and motivation to grab those sneakers and soak up the happy chemicals!).
• Endorphin release serves as a natural high. It’s a well-known fact that exercise boosts endorphins — the body’s natural mood-boosting painkillers. The effect is especially strong with aerobic exercise, so get that heart pumping!
• Endocannabinoids top off the post-exercise bliss. According to Johns Hopkins University scientist David Linden, another chemical might be just as (if not more) important to the coveted “runner’s high.” Known as endocannabinoids, these substances are similar to cannabis but are produced naturally by the body. Unlike endorphins, which don’t actually cross the blood-brain barrier, these happy chemicals have a direct effect on the brain, relieving anxiety and promoting calm post-exercise euphoria. 

Back in the ‘90s, studies from the University of Jerusalem proved that endocannabinoids have the power to help us cope with anxiety and stress while reducing pain and providing a “natural high.” Scientific American’s Ulrich Craft sums it up: “Chemically speaking, we are all potheads.”

Tip: Start with an activity that feels like fun. No need to sign up for a marathon (or even join a gym) if that’s not your thing. There are plenty of online videos to tune into for a great workout. Try Popsugar Fitness or Fitness Blender for a little bit of everything. Or, if you’re feeling like getting some intense feelings out, try kickboxing with Jessica Smith and her husband Guillermo Gomez from Martial Fusion.

2. Acts of Kindness: The Helper’s High

Want a more mellow, soulful “natural high”? Try some acts of kindness. Research shows that performing sincere favors (both big and small) can create a measurable mood-boosting effect that goes beyond the “high” that substances provide.

Here’s how Nigel Mathers defines kindness in his British Journal of General Practice article:

“Kindness, therefore, is not an ‘optional extra’ only to be deployed when we have sufficient time and energy, nor

should it be instrumental in achieving another purpose

such as meeting targets. Kindness should be central to our engagement with others (for example, in the consultation) because it is central to healing.”

In other words, kindness is intentional. It involves conscious action on our part, whether that means doing a favor for someone, speaking in a way that shows empathy, or simply being there to listen.

As far as the brain is concerned, helping others leads to measurable changes in activity in the posterior superior temporal cortex. As Mathers reports, kindness also boosts the release of endorphins and oxytocin while encouraging the formation of new neural connections. That’s right — being kind helps physically “build” our brain. 

Even better news? Kindness and altruism tend to be “self-authenticating.” The more acts of kindness we perform, the better we feel, all the while expanding and strengthening the neurological wiring that makes us more likely to do it in the future. (In fact, functional magnetic resonance images show that even thinking about kindness actively soothes the emotional center of the brain and lifts depression.) Talk about spreading the love!

Tip: Acts of kindness don’t have to be grand. Think of someone you cross paths with every day and do them a favor. Maybe it’s giving the concierge in your building a gift card to thank her for her hard work. Maybe it’s making an extra Zoom call to your grandmother this weekend or catching up with the aunt who lives alone and hasn’t had a chance to visit in a while. Or try volunteering at your local homeless shelter, food bank, or senior center! 

3. Creative Pursuits: The Artist’s High

Another great way to get high with no drugs? Get creative! Let’s take a look at what’s going on in the “creative brain.”

• Dopamine release creates a natural high and boosts mood. Studies of neural mechanisms behind the creative process have shed light on how it can create naturally altered states. Once again, it comes down to dopamine, which gets released when we let our creative juices flow.
• Creativity gets us into a “flow” state. Once we’ve experienced it, we can’t forget it — time stands still and we are completely absorbed in an activity. “Flow state” was originally described by psychologist Mihály Csíkszentmihályi: “It is when we act freely, for the sake of the action itself rather than for ulterior motives, that we learn to become more than what we were … And once we have tasted this joy, we will redouble our efforts to taste it again. This is the way the self grows.” Creative pursuits, in turn, can get us “in the zone,” letting us tap into the natural high of flow state.
• New experiences enhance the process. As Scott Barry Kaufman and Carolyn Gregoire write in Wired to Create: Unraveling the Mysteries of the Creative Mind, creativity is born through novelty:  “We need new and unusual experiences to think differently … For not only artists but innovators of all stripes, novel experiences provide the crucial tissue of real-world material that can be spun into original work.” Many writers famously sang the praises of novelty. For example, according to Jack Kerouac, “The best teacher is experience.” Let’s remember this as we tap into our creative side.

One of the best things about tapping into the joy of creativity is that we don’t have to be a professional (or even amateur) artist, writer, or musician to do it. We simply have to be curious about the world around us and take time to pause and engage with ideas, images, or sounds that spark our imagination in a playful way.

Here’s how film director and screenwriter Jim Jarmusch describes the creative process:

“Nothing is original. Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new films, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul. If you do this, your work (and theft) will be authentic … In any case, always remember what Jean-Luc Godard said: ‘It’s not where you take things from — it’s where you take them to.’”

Tip: Take Jarmusch’s advice and start by engaging with something in your environment — a photograph, a book that you’ve been meaning to read, or a gallery down the street. Anything that sparks your interest will do. Then see if you can take that spark further and create something with it. It could be a journal entry, a photo collage, or a playlist of songs inspired by your experience. Let it flow!

4. Nature and Sunlight: The Hiker’s High

In our pursuit of happiness and external sources of pleasure, it can be easy to fall into the trap of thinking that we need to add “stuff” to our lives to bring us joy. Nothing could be further from the truth! Sometimes the only “stuff” we need is found right outside our window.

Science says that being outdoors can serve as a natural high by boosting levels of serotonin — another neurotransmitter associated with well-being. Being outdoors can also regulate our mood, lower appetite, and provide a natural sense of bliss.

Bright light in particular can trigger the release of dopamine, providing natural relief for depression. 

Tip: Make time in your day to go outside (preferably when the sun is still out). It doesn’t matter if you live in the city — a park or even an apartment courtyard will do. As long as there’s a tree or two, some grass, and a sky with clouds to gaze up at, you can tap into the natural dopamine-boosting power of the outdoors.

5. Laughter: The Joker’s High

Last but not least, we have the simplest “natural high” of all — laughter!

Ever heard of laughter yoga? It can be an odd sight at first: a bunch of people standing in a circle, usually in a park. Then, one of them lets out a belly laugh and others join in. Is there a joke we’re missing? What in the world is so funny? It turns out it’s simply an exercise. But chances are, if we try it, we’ll catch the “laughing bug” as well. (Remember how easy it was to catch the “giggles” in high school when a friend would pass a funny note in the middle of biology class?) 

As adults, we can get out of touch with our natural impulse to laugh at funny moments in life. But in fact, there’s “serious” science behind laughter therapy that says it benefits us! Having a good laugh is yet another great way to release dopamine and endorphins, promoting a natural high.

Tip: Add some good laughs to your day by watching a comedy — sitcom, stand-up routine, movie, or even a funny video of animals jumping on trampolines. Better yet, make a night out of it and invite some friends to join in. Spending quality time with others is another science-backed way to boost dopamine naturally, so you’ll get double the “natural high.”

Why Do I Feel High Without Being High?

Natural ways to get high are all about engaging with life rather than “checking out” of it. They’re about authentic interactions, activities we enjoy, and ways to enhance our health and well-being. They’re also about building skills and memories that will last a lifetime and make life more fulfilling. 

As we mentioned at the beginning, this “high” is qualitatively different from that delivered by drugs and alcohol. It won’t make you forget your name, throw caution to the wind, and decide to travel across the country on a whim. But isn’t that ultimately a good thing? After all, natural highs provide something that chemical ones can’t even come close to: authentic connections, experiences to remember and treasure, tangible accomplishments to be proud of, and rewards that last for days, months, and even years instead of mere hours or minutes. 

Let’s harness the power of getting “high” without drugs and take advantage of everything life has to offer!

Imagine feeling on top of the world, full of energy and excitement about life. When you talk to your friends, the conversation flows, and those feel-good moments warm your heart. You go on a drive around the neighborhood, pointing out funny bumper stickers or playing the license plate game for old times' sake. You sit around with your family in the evening, playing Pictionary (how in the world do you draw a “bearded clam”?) and break open a bottle of . . . sparkling blackberry soda. 

That’s right! There’s no need to bust open a bottle of wine, or to smoke, vape, crush, or snort anything to feel high or “buzzed.” Instead, there are plenty of different ways to “get high” without drugs or feel “drunk” without alcohol. Let’s explore some of our favorite natural ways to “get high” and look at some things to do instead of drinking. As we’ll see, some of these “natural highs” go above and beyond the chemical ones, allowing for more lasting pleasure and well-being. 

(Note: While being “high” is usually associated with drug use, when it comes to neurochemical effects on neurotransmitters, alcohol acts in very similar ways. For this reason, we’ll use the term “high” to refer to the boost of dopamine and other neurotransmitters caused by all mood-altering substances.)

The Science Behind the Chemical “High”

Why do drugs and alcohol make us feel “high” in the first place? It’s all about the brain. The brain governs the way we process reality. Learning a new language, falling in love, watching a solar eclipse, and remembering the taste of our grandmother’s apple pie all come down to the activity within the brain — the unassuming “three-pound mass of gray and white matter.”

So what happens when drugs and alcohol come into the picture? The pathways that have to do with feeling happiness and motivation get hijacked by a substance that causes an unnatural boost of pleasure and keeps us coming back to get the same effects. Let’s take a brief tour through the structures and pathways that are involved.

• Dopamine and the reward circuit get activated. The brain’s reward system evolved to keep us alive by driving us toward behaviors that feel good and are necessary for survival, such as eating delicious food or pursuing romantic interests. Centered in the nucleus accumbens, the system involves additional brain structures, such as the ventral tegmental area (VTA), the striatum, the prefrontal cortex, the amygdala, the hippocampus, and other structures that make up the limbic system. It works through the release of dopamine, a neurotransmitter that acts as a neurochemical “good job” signal that gives us the pleasant feeling of reward. The result? We keep coming back for more of whatever gave us that motivating boost.
  
  The problem is that this system can get hijacked by substances such as alcohol and drugs, which cause abnormally large boosts of dopamine to flood the brain. This is how addiction “tricks” the brain into prioritizing unhealthy activities and substances over healthy rewards and necessities.
• Endorphins add to the pleasure. Endorphins are the body’s natural opioids that reduce pain and enhance the enjoyment we feel when we engage in certain activities such as exercise (more on that later!) or take certain drugs.
• The prefrontal cortex takes a back seat. With pleasure-boosting chemicals running the show, the prefrontal cortex (the center of decision making) takes a break. Substances such as alcohol, which is a central nervous system depressant, have a particularly strong inhibitory effect on the command center of the brain.

The problem? Over time the brain gets used to the “free” dopamine surge, which becomes the new normal. We stop looking for natural ways to feel good and develop a dependence on our substance of choice, raising our intake levels over time as our system gets used to the effects. None of this ends well — addiction is the inevitable result, leading to withdrawal symptoms if we stop. 

Dependence and withdrawal aren’t the end of the story, either. According to NIDA, drugs and alcohol can lead to a host of additional health problems, including cancer from alcohol and tobacco smoke, dental and heart problems from methamphetamine use, as well as potentially lethal overdose. Many drugs (including alcohol) also damage the brain.

Besides, the “high” itself is all an illusion — what we feel when we use substances isn’t authentic joy. We might “feel good” at the moment, but the high inevitably fades, leaving us worse off than before. Time to look into alternatives!

A “High” With No Drugs?

Are natural highs possible? Absolutely! Remember, our brain is designed to feel good. The dopamine system evolved to encourage activities that create a “high with no drugs,” so it’s just a matter of tapping into its natural abilities. While it’s true that the “high” we might get through some of these activities isn’t the intense, all-encompassing one we get from mind-altering substances, it’s deeply profound and ultimately more sustainable and rewarding.

There are plenty of ways to trigger dopamine release naturally. Here are some natural ways to “get high” that may just prove to be better (not to mention healthier) than any substances that damage our health and leave us wanting more in the long run. 

1. Exercise: The Runner’s High

Now, before you get scared away or feel tempted to curl up in that comfy chair and watch another season of Love Island, bear with us. It’ll be worth it!

Cardiovascular activities such as running, swimming, biking, doing aerobics, or even dancing to our favorite tunes in the living room have a host of benefits for our health. But did you know that in addition to boosting our heart health, strengthening our immune system, and decelerating cellular aging, it’s scientifically proven to make us feel good, rivaling the effects of antidepressant drugs? Let’s dig into the details.

• Exercise boosts dopamine. Research shows that exercise boosts dopamine release. The effect is strong enough that scientists have even put it to use in treating conditions that involve glitches in the dopamine system, such as Parkinson’s disease. For the rest of us, the dopamine boost is a great mood-enhancing bonus (and motivation to grab those sneakers and soak up the happy chemicals!).
• Endorphin release serves as a natural high. It’s a well-known fact that exercise boosts endorphins — the body’s natural mood-boosting painkillers. The effect is especially strong with aerobic exercise, so get that heart pumping!
• Endocannabinoids top off the post-exercise bliss. According to Johns Hopkins University scientist David Linden, another chemical might be just as (if not more) important to the coveted “runner’s high.” Known as endocannabinoids, these substances are similar to cannabis but are produced naturally by the body. Unlike endorphins, which don’t actually cross the blood-brain barrier, these happy chemicals have a direct effect on the brain, relieving anxiety and promoting calm post-exercise euphoria. 

Back in the ‘90s, studies from the University of Jerusalem proved that endocannabinoids have the power to help us cope with anxiety and stress while reducing pain and providing a “natural high.” Scientific American’s Ulrich Craft sums it up: “Chemically speaking, we are all potheads.”

Tip: Start with an activity that feels like fun. No need to sign up for a marathon (or even join a gym) if that’s not your thing. There are plenty of online videos to tune into for a great workout. Try Popsugar Fitness or Fitness Blender for a little bit of everything. Or, if you’re feeling like getting some intense feelings out, try kickboxing with Jessica Smith and her husband Guillermo Gomez from Martial Fusion.

2. Acts of Kindness: The Helper’s High

Want a more mellow, soulful “natural high”? Try some acts of kindness. Research shows that performing sincere favors (both big and small) can create a measurable mood-boosting effect that goes beyond the “high” that substances provide.

Here’s how Nigel Mathers defines kindness in his British Journal of General Practice article:

“Kindness, therefore, is not an ‘optional extra’ only to be deployed when we have sufficient time and energy, nor

should it be instrumental in achieving another purpose

such as meeting targets. Kindness should be central to our engagement with others (for example, in the consultation) because it is central to healing.”

In other words, kindness is intentional. It involves conscious action on our part, whether that means doing a favor for someone, speaking in a way that shows empathy, or simply being there to listen.

As far as the brain is concerned, helping others leads to measurable changes in activity in the posterior superior temporal cortex. As Mathers reports, kindness also boosts the release of endorphins and oxytocin while encouraging the formation of new neural connections. That’s right — being kind helps physically “build” our brain. 

Even better news? Kindness and altruism tend to be “self-authenticating.” The more acts of kindness we perform, the better we feel, all the while expanding and strengthening the neurological wiring that makes us more likely to do it in the future. (In fact, functional magnetic resonance images show that even thinking about kindness actively soothes the emotional center of the brain and lifts depression.) Talk about spreading the love!

Tip: Acts of kindness don’t have to be grand. Think of someone you cross paths with every day and do them a favor. Maybe it’s giving the concierge in your building a gift card to thank her for her hard work. Maybe it’s making an extra Zoom call to your grandmother this weekend or catching up with the aunt who lives alone and hasn’t had a chance to visit in a while. Or try volunteering at your local homeless shelter, food bank, or senior center! 

3. Creative Pursuits: The Artist’s High

Another great way to get high with no drugs? Get creative! Let’s take a look at what’s going on in the “creative brain.”

• Dopamine release creates a natural high and boosts mood. Studies of neural mechanisms behind the creative process have shed light on how it can create naturally altered states. Once again, it comes down to dopamine, which gets released when we let our creative juices flow.
• Creativity gets us into a “flow” state. Once we’ve experienced it, we can’t forget it — time stands still and we are completely absorbed in an activity. “Flow state” was originally described by psychologist Mihály Csíkszentmihályi: “It is when we act freely, for the sake of the action itself rather than for ulterior motives, that we learn to become more than what we were … And once we have tasted this joy, we will redouble our efforts to taste it again. This is the way the self grows.” Creative pursuits, in turn, can get us “in the zone,” letting us tap into the natural high of flow state.
• New experiences enhance the process. As Scott Barry Kaufman and Carolyn Gregoire write in Wired to Create: Unraveling the Mysteries of the Creative Mind, creativity is born through novelty:  “We need new and unusual experiences to think differently … For not only artists but innovators of all stripes, novel experiences provide the crucial tissue of real-world material that can be spun into original work.” Many writers famously sang the praises of novelty. For example, according to Jack Kerouac, “The best teacher is experience.” Let’s remember this as we tap into our creative side.

One of the best things about tapping into the joy of creativity is that we don’t have to be a professional (or even amateur) artist, writer, or musician to do it. We simply have to be curious about the world around us and take time to pause and engage with ideas, images, or sounds that spark our imagination in a playful way.

Here’s how film director and screenwriter Jim Jarmusch describes the creative process:

“Nothing is original. Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new films, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul. If you do this, your work (and theft) will be authentic … In any case, always remember what Jean-Luc Godard said: ‘It’s not where you take things from — it’s where you take them to.’”

Tip: Take Jarmusch’s advice and start by engaging with something in your environment — a photograph, a book that you’ve been meaning to read, or a gallery down the street. Anything that sparks your interest will do. Then see if you can take that spark further and create something with it. It could be a journal entry, a photo collage, or a playlist of songs inspired by your experience. Let it flow!

4. Nature and Sunlight: The Hiker’s High

In our pursuit of happiness and external sources of pleasure, it can be easy to fall into the trap of thinking that we need to add “stuff” to our lives to bring us joy. Nothing could be further from the truth! Sometimes the only “stuff” we need is found right outside our window.

Science says that being outdoors can serve as a natural high by boosting levels of serotonin — another neurotransmitter associated with well-being. Being outdoors can also regulate our mood, lower appetite, and provide a natural sense of bliss.

Bright light in particular can trigger the release of dopamine, providing natural relief for depression. 

Tip: Make time in your day to go outside (preferably when the sun is still out). It doesn’t matter if you live in the city — a park or even an apartment courtyard will do. As long as there’s a tree or two, some grass, and a sky with clouds to gaze up at, you can tap into the natural dopamine-boosting power of the outdoors.

5. Laughter: The Joker’s High

Last but not least, we have the simplest “natural high” of all — laughter!

Ever heard of laughter yoga? It can be an odd sight at first: a bunch of people standing in a circle, usually in a park. Then, one of them lets out a belly laugh and others join in. Is there a joke we’re missing? What in the world is so funny? It turns out it’s simply an exercise. But chances are, if we try it, we’ll catch the “laughing bug” as well. (Remember how easy it was to catch the “giggles” in high school when a friend would pass a funny note in the middle of biology class?) 

As adults, we can get out of touch with our natural impulse to laugh at funny moments in life. But in fact, there’s “serious” science behind laughter therapy that says it benefits us! Having a good laugh is yet another great way to release dopamine and endorphins, promoting a natural high.

Tip: Add some good laughs to your day by watching a comedy — sitcom, stand-up routine, movie, or even a funny video of animals jumping on trampolines. Better yet, make a night out of it and invite some friends to join in. Spending quality time with others is another science-backed way to boost dopamine naturally, so you’ll get double the “natural high.”

Why Do I Feel High Without Being High?

Natural ways to get high are all about engaging with life rather than “checking out” of it. They’re about authentic interactions, activities we enjoy, and ways to enhance our health and well-being. They’re also about building skills and memories that will last a lifetime and make life more fulfilling. 

As we mentioned at the beginning, this “high” is qualitatively different from that delivered by drugs and alcohol. It won’t make you forget your name, throw caution to the wind, and decide to travel across the country on a whim. But isn’t that ultimately a good thing? After all, natural highs provide something that chemical ones can’t even come close to: authentic connections, experiences to remember and treasure, tangible accomplishments to be proud of, and rewards that last for days, months, and even years instead of mere hours or minutes. 

Let’s harness the power of getting “high” without drugs and take advantage of everything life has to offer!

Quit Drinking and Save Your Marriage With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

If you’re reading this, you may be feeling like it’s time for a change. You aren’t happy anymore, and your marriage just doesn’t have the feeling it used to. Perhaps alcohol is involved, and you’re wondering if that has anything to do with your marital satisfaction. Your friend recently divorced their spouse because of alcoholism, and you wonder if your marriage is headed down the same path. Today, we’ll take a look at the connection between alcohol and divorce and explore some ways you and your spouse can get help and reconnect.

Statistics on Alcoholism and Divorce Rates

Alcoholism, also known as alcohol use disorder (AUD), is the inability to stop or control alcohol use despite negative social, professional, or health consequences. Approximately 29.5 million people over age 12 in the U.S. had AUD in a 2022 survey. In addition to being a leading cause of liver disease and other health problems, alcoholism is a leading cause of divorces worldwide. 

Let’s take a look at some statistics to see just how prevalent alcoholism is in divorce cases.

Sobering Statistics

• Increasing the consumption of alcohol by 1 liter per capita increases the divorce rate by 20%. Conversely, an increase in divorce rates also leads to an increase in alcohol consumption. But which came first?
• ‍Divorce rates are 15.5% for those with AUD in the past year, compared to 4.8% for those with no AUD. Besides AUD, other causes included tobacco use disorder, other substance abuse, having had a spouse with AUD in the past, or stressful life events. Stress often leads people to drink more, which turns into a vicious cycle.
• Heavy drinking is found in 55% of divorces. This is over half of divorces, showing that even if it’s not the main instigator for the divorce, it certainly may have something to do with it.
• Heavy drinkers are 20% more likely to get divorced than the general population. Ironically, this number is even higher in substance abuse counselors than among those in other occupations.
• Around 50% of divorces are brought about by alcohol abuse. Whether it’s the husband or wife who abuses the alcohol, it spells trouble either way. 
• Alcohol consumption rates are generally lower among married people than among single or divorced people. Marrying someone with no history of AUD decreases the risk of developing AUD, for reasons such as health-monitoring interactions with our spouse.
• Heavy drinking is associated with lower marital satisfaction. This could be due to negative parenting behaviors and lack of emotional intimacy among other things. It is one of the main reasons couples seek marriage counseling.
• There is a higher divorce rate among couples where only one spouse drinks heavily versus where both spouses drink heavily, or where neither spouse drinks. In fact, couples where both spouses drink are two-thirds less likely to get divorced than those where only one partner drinks. Couples where both spouses drink heavily also report higher marital satisfaction than couples where only one spouse drinks.
• Men suffer from alcoholism more than women, with 7.6% of men 18 and up having AUD compared to 4.1% of women. One study found that men release more dopamine while drinking than women do, which would explain this discrepancy. 
• In Russia, 70% of divorces cite alcohol abuse as a leading cause. Russia also has some of the highest rates of AUD in the world. Russia and Belarus have some of the highest divorce rates in the world. Alcohol isn’t solely to blame for this, however, as there are other factors at play such as less social stigma surrounding divorce, more equal wages between men and women, and easier divorce processes.
• Countries with low alcoholism rates also tend to have low divorce rates. This includes countries such as India, Peru, and Vietnam. Of course, cultural norms, religion, government regulations, and economics all play a role, but the numbers still line up with what we know about alcohol and divorce.

The numbers speak for themselves, but it’s not the booze alone that causes dissatisfaction in a marriage. Alcohol use disorder causes a chain reaction of behaviors that are toxic to relationships, especially marriages where children are involved. Let’s go into more detail as to why alcoholism has such a negative impact on marriage.

Alcohol’s Impact on Marriage

Let’s explore what happens in between the drinking and the divorcing, starting with the effects of living with an alcoholic spouse:

• Communication breakdown. Miscommunications are among the primary causes of divorce in the U.S. Alcohol contributes to this if there is criticism or defensiveness involved, among other communication conflicts. Also, trying to have a meaningful conversation with an intoxicated spouse doesn’t work well, and emotional connection suffers.
• Neglect and unmet needs. Drinking takes time, whether it’s time at the bar or time nursing a hangover. Choosing alcohol over time with loved ones or neglecting responsibilities because of alcohol spells divorce.
• Trust issues. Alcohol decreases our self-control and can lead us to do risky things, infidelity being among them. This behavior can cause irreparable trust issues between spouses, especially if alcohol remains present in the relationship.
• Emotional and psychological effects. Having to “walk on eggshells” around an intoxicated spouse can make us feel unsafe or insecure in a marriage.
• Effects on children. A parent suffering from alcoholism can be a bad influence on children, both by exposing them to risky behavior and by continuing a family history of alcoholism. In fact, children of parents with alcoholism are four times more likely to develop alcoholism than others. This is due to both genetic and environmental factors.
• Violence/lashing out. Verbal abuse can easily happen under the influence. Over time, the apologies just aren’t enough anymore, and continued abuse can damage emotional intimacy and connection, both to the spouse and the children if there are any.
• Financial strain. Alcohol costs money, and for couples on a budget, this can affect their financial stability. Between a third and half of all marriages end because of money issues, and increased spending on booze only adds to the strain.
• Physiological and personality changes. “Who are you, and what have you done with my spouse?” Alcohol alters our brain chemistry and can affect our mood, memory, and decision-making ability. Regular alcohol abuse can change our personality and make us more reactive and hostile to the point where our spouse may not recognize us anymore.

It’s not hard to imagine how any of these problems could lead to divorce; for many of us, it’s all too real. Unfortunately, however, the problem doesn’t end when we sign the papers.

Long-Term Problems

Besides the actual breakdown of a marriage, there are other problems:

• Custody battles. When children are involved, things get even messier. The spouse suffering from alcoholism is more likely than their partner to lose custody rights in a custody battle. In fact, if one spouse is proven to have alcohol misuse, they are often denied unsupervised visits with their child.
• Division of assets. Depending on the case, the assets may go mostly to the nondrinker, under the argument that the drinker ran up excessive bills from alcohol use.
• Spousal support. If one spouse spends all the money on their addiction, the other spouse may be entitled to more spousal support than they would otherwise. The decision depends on the case, though, and sometimes the spouse suffering from alcoholism actually gets more spousal support than the unaffected one. This can be to help them find treatment or get back on their feet. Either way, money comes into question and can bring a lot of complications and resentment with it.
• Social stigma. Many people see divorce as a failure, and having to explain to a potential new spouse that your last one divorced you because of alcohol abuse isn’t a great first impression.

If the thought of divorce is looming in your mind, don’t panic just yet. It may not be too late to fix your marriage. 

How To Help an Alcoholic Spouse

Fortunately, there are ways to help your marriage before it’s time to call it quits. Let’s explore how to live with an alcoholic spouse and how to help them get their alcoholism under control.

• Early intervention. Have an honest conversation with your spouse when you first start noticing excessive alcohol use. Communicate to them that this behavior makes you uncomfortable, and try to work something out.
• Marriage counseling. Maybe there is something else going on that is making your spouse unhappy in the marriage and causing them to hit the bottle. Try out marriage counseling to see if there are underlying issues and see if it helps you reconnect with your spouse.
• Treatment for alcoholism. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) website has information about research and resources for those suffering from alcoholism. Consider treatment options for your spouse that will help them quit or cut back.

Hopefully one of these will work for you and your spouse before it’s too late. All of us here at Reframe are here to help you, and we’re rooting for you and the success of your marriage!

Key Takeaways

Alcohol is addictive, and when we begin choosing it over our relationships, we suffer the consequences. Fortunately, there are things we can do to stop this from happening. Treating alcoholism takes commitment, just like a marriage does. When we wake up every morning, we commit to our spouse, and we also commit to our health and being the best version of ourselves. This doesn’t happen overnight, but by communicating openly with our spouse and continuously committing to ourselves and our marriage, we can save something that was meant to last a lifetime.

If you’re reading this, you may be feeling like it’s time for a change. You aren’t happy anymore, and your marriage just doesn’t have the feeling it used to. Perhaps alcohol is involved, and you’re wondering if that has anything to do with your marital satisfaction. Your friend recently divorced their spouse because of alcoholism, and you wonder if your marriage is headed down the same path. Today, we’ll take a look at the connection between alcohol and divorce and explore some ways you and your spouse can get help and reconnect.

Statistics on Alcoholism and Divorce Rates

Alcoholism, also known as alcohol use disorder (AUD), is the inability to stop or control alcohol use despite negative social, professional, or health consequences. Approximately 29.5 million people over age 12 in the U.S. had AUD in a 2022 survey. In addition to being a leading cause of liver disease and other health problems, alcoholism is a leading cause of divorces worldwide. 

Let’s take a look at some statistics to see just how prevalent alcoholism is in divorce cases.

Sobering Statistics

• Increasing the consumption of alcohol by 1 liter per capita increases the divorce rate by 20%. Conversely, an increase in divorce rates also leads to an increase in alcohol consumption. But which came first?
• ‍Divorce rates are 15.5% for those with AUD in the past year, compared to 4.8% for those with no AUD. Besides AUD, other causes included tobacco use disorder, other substance abuse, having had a spouse with AUD in the past, or stressful life events. Stress often leads people to drink more, which turns into a vicious cycle.
• Heavy drinking is found in 55% of divorces. This is over half of divorces, showing that even if it’s not the main instigator for the divorce, it certainly may have something to do with it.
• Heavy drinkers are 20% more likely to get divorced than the general population. Ironically, this number is even higher in substance abuse counselors than among those in other occupations.
• Around 50% of divorces are brought about by alcohol abuse. Whether it’s the husband or wife who abuses the alcohol, it spells trouble either way. 
• Alcohol consumption rates are generally lower among married people than among single or divorced people. Marrying someone with no history of AUD decreases the risk of developing AUD, for reasons such as health-monitoring interactions with our spouse.
• Heavy drinking is associated with lower marital satisfaction. This could be due to negative parenting behaviors and lack of emotional intimacy among other things. It is one of the main reasons couples seek marriage counseling.
• There is a higher divorce rate among couples where only one spouse drinks heavily versus where both spouses drink heavily, or where neither spouse drinks. In fact, couples where both spouses drink are two-thirds less likely to get divorced than those where only one partner drinks. Couples where both spouses drink heavily also report higher marital satisfaction than couples where only one spouse drinks.
• Men suffer from alcoholism more than women, with 7.6% of men 18 and up having AUD compared to 4.1% of women. One study found that men release more dopamine while drinking than women do, which would explain this discrepancy. 
• In Russia, 70% of divorces cite alcohol abuse as a leading cause. Russia also has some of the highest rates of AUD in the world. Russia and Belarus have some of the highest divorce rates in the world. Alcohol isn’t solely to blame for this, however, as there are other factors at play such as less social stigma surrounding divorce, more equal wages between men and women, and easier divorce processes.
• Countries with low alcoholism rates also tend to have low divorce rates. This includes countries such as India, Peru, and Vietnam. Of course, cultural norms, religion, government regulations, and economics all play a role, but the numbers still line up with what we know about alcohol and divorce.

The numbers speak for themselves, but it’s not the booze alone that causes dissatisfaction in a marriage. Alcohol use disorder causes a chain reaction of behaviors that are toxic to relationships, especially marriages where children are involved. Let’s go into more detail as to why alcoholism has such a negative impact on marriage.

Alcohol’s Impact on Marriage

Let’s explore what happens in between the drinking and the divorcing, starting with the effects of living with an alcoholic spouse:

• Communication breakdown. Miscommunications are among the primary causes of divorce in the U.S. Alcohol contributes to this if there is criticism or defensiveness involved, among other communication conflicts. Also, trying to have a meaningful conversation with an intoxicated spouse doesn’t work well, and emotional connection suffers.
• Neglect and unmet needs. Drinking takes time, whether it’s time at the bar or time nursing a hangover. Choosing alcohol over time with loved ones or neglecting responsibilities because of alcohol spells divorce.
• Trust issues. Alcohol decreases our self-control and can lead us to do risky things, infidelity being among them. This behavior can cause irreparable trust issues between spouses, especially if alcohol remains present in the relationship.
• Emotional and psychological effects. Having to “walk on eggshells” around an intoxicated spouse can make us feel unsafe or insecure in a marriage.
• Effects on children. A parent suffering from alcoholism can be a bad influence on children, both by exposing them to risky behavior and by continuing a family history of alcoholism. In fact, children of parents with alcoholism are four times more likely to develop alcoholism than others. This is due to both genetic and environmental factors.
• Violence/lashing out. Verbal abuse can easily happen under the influence. Over time, the apologies just aren’t enough anymore, and continued abuse can damage emotional intimacy and connection, both to the spouse and the children if there are any.
• Financial strain. Alcohol costs money, and for couples on a budget, this can affect their financial stability. Between a third and half of all marriages end because of money issues, and increased spending on booze only adds to the strain.
• Physiological and personality changes. “Who are you, and what have you done with my spouse?” Alcohol alters our brain chemistry and can affect our mood, memory, and decision-making ability. Regular alcohol abuse can change our personality and make us more reactive and hostile to the point where our spouse may not recognize us anymore.

It’s not hard to imagine how any of these problems could lead to divorce; for many of us, it’s all too real. Unfortunately, however, the problem doesn’t end when we sign the papers.

Long-Term Problems

Besides the actual breakdown of a marriage, there are other problems:

• Custody battles. When children are involved, things get even messier. The spouse suffering from alcoholism is more likely than their partner to lose custody rights in a custody battle. In fact, if one spouse is proven to have alcohol misuse, they are often denied unsupervised visits with their child.
• Division of assets. Depending on the case, the assets may go mostly to the nondrinker, under the argument that the drinker ran up excessive bills from alcohol use.
• Spousal support. If one spouse spends all the money on their addiction, the other spouse may be entitled to more spousal support than they would otherwise. The decision depends on the case, though, and sometimes the spouse suffering from alcoholism actually gets more spousal support than the unaffected one. This can be to help them find treatment or get back on their feet. Either way, money comes into question and can bring a lot of complications and resentment with it.
• Social stigma. Many people see divorce as a failure, and having to explain to a potential new spouse that your last one divorced you because of alcohol abuse isn’t a great first impression.

If the thought of divorce is looming in your mind, don’t panic just yet. It may not be too late to fix your marriage. 

How To Help an Alcoholic Spouse

Fortunately, there are ways to help your marriage before it’s time to call it quits. Let’s explore how to live with an alcoholic spouse and how to help them get their alcoholism under control.

• Early intervention. Have an honest conversation with your spouse when you first start noticing excessive alcohol use. Communicate to them that this behavior makes you uncomfortable, and try to work something out.
• Marriage counseling. Maybe there is something else going on that is making your spouse unhappy in the marriage and causing them to hit the bottle. Try out marriage counseling to see if there are underlying issues and see if it helps you reconnect with your spouse.
• Treatment for alcoholism. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) website has information about research and resources for those suffering from alcoholism. Consider treatment options for your spouse that will help them quit or cut back.

Hopefully one of these will work for you and your spouse before it’s too late. All of us here at Reframe are here to help you, and we’re rooting for you and the success of your marriage!

Key Takeaways

Alcohol is addictive, and when we begin choosing it over our relationships, we suffer the consequences. Fortunately, there are things we can do to stop this from happening. Treating alcoholism takes commitment, just like a marriage does. When we wake up every morning, we commit to our spouse, and we also commit to our health and being the best version of ourselves. This doesn’t happen overnight, but by communicating openly with our spouse and continuously committing to ourselves and our marriage, we can save something that was meant to last a lifetime.

Avoid Hangovers With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Can you guess which one of these three common sayings is a lie?

• Darker alcohols cause worse hangovers.
• Chugging pickle juice can relieve hangover symptoms.
• Drinking coffee prevents hangovers.

Like playing the game “Two Truths and a Lie,” trying to separate fact from fiction can be tricky when navigating what really works to prevent or cure alcohol hangovers. But when it comes to your health, you deserve more than just guessing games. Let’s cut through the clutter with some science and dive into the top 20 hangover questions, so you can get the straight answers you need to feel your best.

1. Does “Hair of the Dog” Really Cure a Hangover?

No. It’s a common misconception that drinking more alcohol known as “hair of the dog” helps cure a hangover. However, more alcohol just means our body has more alcohol to get rid of. This can prolong our recovery time, and make it more likely that we’ll end up overdoing it again.

Tip: Take small sips of water, eat a nutritious meal, get some extra minutes of rest, and supplement with vitamins to wait it out. 

2. What Exactly Causes a Hangover?

We commonly hear the suggestion to drink plenty of water while consuming alcohol, but hangovers are caused by more than just dehydration. While dehydration plays a major role, the primary cause of a hangover is the buildup of acetaldehyde (a toxic byproduct of alcohol metabolism). Drinking more alcohol than our body can get rid of causes acetaldehyde to build up, leading to the negative side effects known as a hangover.

Tip: Stay hydrated, track your alcohol consumption, and set limits to practice more mindful drinking, decreasing the chances of experiencing a hangover. 

3. How Much Alcohol Does It Take to Cause a Hangover?

It depends on the person. It’s a misconception that we only get hangovers when we drink a large amount of alcohol. But even moderate drinking can lead to hangover symptoms, especially if we drink quickly or on an empty stomach. Sensitivity to alcohol varies from person to person, so what counts as a “large” amount can differ based on many individual factors such as body size, gender, and type of alcohol consumed.

Tip: We all react to alcohol differently, so tune in to how you feel when you drink and avoid comparing yourself to others. Additionally, apply the “Drinking Triggers Assessment Tool” to identify personal triggers that may lead you to go overboard.

4. Can Coffee Prevent Hangovers?

No. Caffeine is a stimulant that can make us feel more awake, but it doesn’t affect how our liver processes alcohol. It’s also a mild diuretic, which adds to the dehydrating effects of alcohol, a main component that exacerbates hangovers. Not only can it make hangovers worse, but the combo of caffeine (stimulant) and alcohol (depressant) sends mixed signals to our brain, leading to potentially dangerous effects because we may not feel alcohol’s effects while we’re drinking. Check out “The Side Effects of Mixing Caffeine and Alcohol” to learn more about the risks.

Tip: Instead of coffee, opt for water or electrolyte drinks to help stay hydrated. 

5. Does Eating Greasy Food Prevent a Hangover?

No. This suggestion is based on the misconception that greasy foods line the stomach and absorb alcohol, leading to less severe hangovers. However, greasy foods can actually cause inflammation and further irritate our gut, increasing the risk of bloating, nausea, and stomach pain. 

Tip: Eat a balanced meal with complex carbs, plenty of fiber, quality protein, and healthy fats to avoid drinking on an empty stomach. Try oatmeal with fruits and nuts or a quinoa salad with chicken.

6. Does Drinking Pickle Juice Cure a Hangover?

No, but it may help relieve some symptoms. Wondering where this suggestion came from? The idea is that since pickle juice contains sodium and potassium, which are electrolytes that get lost while drinking alcohol, it could cure hangovers. Pickle juice can help restore electrolyte imbalance, but that isn’t the only cause of hangovers.So, it may be helpful, but it won’t completely cure a hangover.

Tip: Instead of assuming you can have pickle juice later, practice mindful drinking through moderation to prevent the hangover in the first place.

7. Can Taking Painkillers Before Bed Prevent a Hangover?

No. Painkillers may relieve some symptoms of a hangover such as headache and muscle aches, but they don’t prevent a hangover. Taking them after drinking can also irritate the stomach lining and potentially worsen nausea and other gastrointestinal symptoms. Also, it can be dangerous to take some painkillers while alcohol is still in our system, so it’s best to avoid them until the alcohol is processed.

Tip: Rather than relying on painkillers, address the root causes of a hangover by setting limits and drinking water between alcoholic beverages.

8. Does Mixing Different Types of Alcohol Make Hangovers Worse?

It can but not always, depending on what we mix. The severity of hangovers is more about the amount and the type of alcohol we drink rather than the combination of different kinds of alcohol. Darker-colored alcohols have more congeners (byproducts of fermentation), which have been found to cause worse hangovers.

Tip: Stick to lighter-colored alcohols, track the number of drinks using standard drink measurements, or better yet, opt for alcohol-free alternatives.

9. Is It True That Some People Don’t Get Affected by Alcohol?

Not necessarily. We’re all “affected”; it’s just that some of us are less likely to experience hangovers. However, that doesn’t mean the detrimental physical, mental, and emotional effects don’t still occur. In fact, research shows that those who have a higher alcohol tolerance are more likely to develop alcohol dependence and alcohol use disorder, making drinking even more dangerous.

Tip: Regardless of whether or not we experience hangovers, we should aim to follow or fall below moderation guidelines to limit the adverse effects of drinking.

10. Can Exercise “Sweat Out” a Hangover?

No. Exercise does release endorphins, which can boost our mood and energy levels and help us feel better, but it doesn’t eliminate hangover symptoms. In fact, working out with a hangover can exacerbate symptoms such as dehydration and nausea, dragging out the discomfort. The best way to recover from a hangover is to focus on rest, hydration, and nourishing our body.

10. Can Exercise “Sweat Out” a Hangover?



No. Exercise does release endorphins, which can boost our mood and energy levels and help us feel better, but it doesn’t eliminate hangover symptoms. In fact, working out with a hangover can exacerbate symptoms such as dehydration and nausea, dragging out the discomfort. The best way to recover from a hangover is to focus on rest, hydration, and nourishing our body.

Tip: Instead of hitting the gym, prioritize drinking plenty of water, eating a balanced meal, and resting. If you’re feeling up for it, try gentler forms of movement such as walking and stretching.

11. Do “High-End” Liquors Cause Less Severe Hangovers?

Not necessarily. The severity of a hangover is more influenced by the amount of alcohol we drink and how our body processes it rather than the price of the alcohol. Some “higher-end” liquors may go through additional filtration processes to reduce the amount of congeners, but this doesn’t guarantee a hangover-free experience.

Tip: Focus on the alcohol by volume (ABV) and drinking moderately over the price of the liquor.

12. Does Sleeping Longer Help You Recover Faster?

It can, but the hangover still needs time. Sleep is essential for recovery, but it doesn’t necessarily speed up the process of metabolizing alcohol or relieving hangover symptoms. The quality of sleep also matters. Alcohol causes disruptions to our REM sleep, so even if we get 8 to 10 hours of sleep, we might not actually be well rested.

Tip: Focus on getting quality sleep by ending the night with meditation, limiting distractions, and trying natural sleep aids whether it’s the night after drinking or the night of the hangover. If you are using sleep aids, be careful because some of them might interact with alcohol if it’s still in our system.

13. Are Wine Hangovers Worse Than Beer Hangovers?

Yes, they can be. While wine has antioxidants, the negative effects of alcohol far outweigh any health benefits. Since wines are typically higher in congeners and average ABV, they may cause slightly worse hangovers than beer.

Tip: When going for wine, opt for lighter colored wines or non-alcoholic wines that are made to mimic the look and taste of wine without the consequences. Glass size also matters. Bigger glasses can lead to bigger pours, so keep that in mind.

14. Will Throwing Up Help You Sober Up?

No. Vomiting doesn’t actually remove the alcohol from our system. It might provide temporary relief from nausea, but the alcohol has already been absorbed into our bloodstream in as little as 10 minutes. We throw up because alcohol is toxic to our body and irritates the stomach lining, sending a signal to our brain to get rid of it. Forced vomiting is also dangerous and can lead to dehydration, which can worsen hangover symptoms.

Tip: Try sipping on ginger tea or clear broth to settle your stomach.

15. Can Eating a Big Breakfast Cure a Hangover?

No, but it may help with some symptoms. It’s a common belief that a big breakfast soaks up the alcohol, curing a hangover. However, a big breakfast doesn’t necessarily mean a nutritious breakfast. And while a nutritious breakfast helps replenish our body with essential nutrients and vitamins that are depleted by alcohol, it doesn’t remove the alcohol from our system.

Tip: Focus on the quality of nutrition instead by having a lighter, balanced meal. Along with eating, continue drinking plenty of water and electrolyte-rich fluids to stay hydrated.

16. Does Age Make Hangovers Worse?

Yes. It might seem as if our hangovers would get milder as we age given our increased tolerance for alcohol over time. However, hangovers actually get worse as we age because our body becomes less efficient at metabolizing alcohol. We may also experience a natural decline in liver function and hydration. But that’s not all! Alcohol can even contribute to aging. Check out “How Does Alcohol Affect the Aging Process?” to learn how.

Tip: Get “sober curious” and consider ditching alcohol for good to live a healthier and longer life. 

17. Do Sugary Drinks Cause Hangovers?

Yes. Sugary drinks can make a hangover worse, but it’s not the main cause of a hangover. They do contribute to hangovers because they can spike blood sugar levels and cause increased dehydration, creating the perfect storm for a horrible hangover.

Tip: Be careful when drinking higher-sugar alcohols such as champagnes and liqueurs, and choose low-sugar mixers such as soda water or unflavored coconut water.

18. Does Milk Before Drinking Prevent a Hangover?

No. Drinking milk can coat our stomach so we’re not drinking on an empty stomach, but it doesn’t prevent hangovers. Hangovers result from a buildup of acetaldehyde, dehydration, and electrolyte imbalances, not just an empty stomach.

Tip: Eat a balanced meal before drinking to replenish lost nutrients and slow alcohol absorption. 

19. Do Men and Women Experience Hangovers Differently?

Yes, they can. Due to variations in body composition, metabolism, and hormonal differences, men and women can experience hangovers differently. Research also shows that women have lower levels of alcohol dehydrogenase (an enzyme that helps break down alcohol), causing more buildup of acetaldehyde and leading to worse hangovers.

Tip: Aside from gender, we may all experience hangovers differently. Drink in moderation, choose alcohol-free alternatives, and stay hydrated to reduce the risk of a nasty hangover.

20. Can You Avoid a Hangover by Drinking Spirits Instead of Beer?

No. The CO2 in beer can contribute to increased alcohol absorption, but that doesn’t mean it’ll cause a worse hangover than spirits. Spirits typically have a much higher ABV (40% vs. 5% for a standard beer), so it’s considerably more alcohol that our body needs to process. This means that drinking spirits are more likely to cause a worse hangover than beer.

Tip: A cocktail made with spirits can easily amount to 2 to 3 standard drinks. Instead, choose from a list of mocktail options you can order at any bar. 

With these questions answered, hopefully you have more information to get relief from a hangover. At the end of the day, however, the best hangover cure is prevention and moderation.

The Bottom Line

Hangover myths are like urban legends — often passed around, rarely questioned, but not always grounded in truth. From old wives’ tales to trending tips, the advice on how to handle a hangover can be overwhelming and, at times, misleading. As much as we’d love a quick fix, the truth is that the only reliable remedy for a hangover is time, rest, and hydration. By understanding the facts behind common hangover myths, we can make informed choices that help us feel our best. So, let’s toast to the truth — and wake up feeling brighter and more clearheaded!

Can you guess which one of these three common sayings is a lie?

• Darker alcohols cause worse hangovers.
• Chugging pickle juice can relieve hangover symptoms.
• Drinking coffee prevents hangovers.

Like playing the game “Two Truths and a Lie,” trying to separate fact from fiction can be tricky when navigating what really works to prevent or cure alcohol hangovers. But when it comes to your health, you deserve more than just guessing games. Let’s cut through the clutter with some science and dive into the top 20 hangover questions, so you can get the straight answers you need to feel your best.

1. Does “Hair of the Dog” Really Cure a Hangover?

No. It’s a common misconception that drinking more alcohol known as “hair of the dog” helps cure a hangover. However, more alcohol just means our body has more alcohol to get rid of. This can prolong our recovery time, and make it more likely that we’ll end up overdoing it again.

Tip: Take small sips of water, eat a nutritious meal, get some extra minutes of rest, and supplement with vitamins to wait it out. 

2. What Exactly Causes a Hangover?

We commonly hear the suggestion to drink plenty of water while consuming alcohol, but hangovers are caused by more than just dehydration. While dehydration plays a major role, the primary cause of a hangover is the buildup of acetaldehyde (a toxic byproduct of alcohol metabolism). Drinking more alcohol than our body can get rid of causes acetaldehyde to build up, leading to the negative side effects known as a hangover.

Tip: Stay hydrated, track your alcohol consumption, and set limits to practice more mindful drinking, decreasing the chances of experiencing a hangover. 

3. How Much Alcohol Does It Take to Cause a Hangover?

It depends on the person. It’s a misconception that we only get hangovers when we drink a large amount of alcohol. But even moderate drinking can lead to hangover symptoms, especially if we drink quickly or on an empty stomach. Sensitivity to alcohol varies from person to person, so what counts as a “large” amount can differ based on many individual factors such as body size, gender, and type of alcohol consumed.

Tip: We all react to alcohol differently, so tune in to how you feel when you drink and avoid comparing yourself to others. Additionally, apply the “Drinking Triggers Assessment Tool” to identify personal triggers that may lead you to go overboard.

4. Can Coffee Prevent Hangovers?

No. Caffeine is a stimulant that can make us feel more awake, but it doesn’t affect how our liver processes alcohol. It’s also a mild diuretic, which adds to the dehydrating effects of alcohol, a main component that exacerbates hangovers. Not only can it make hangovers worse, but the combo of caffeine (stimulant) and alcohol (depressant) sends mixed signals to our brain, leading to potentially dangerous effects because we may not feel alcohol’s effects while we’re drinking. Check out “The Side Effects of Mixing Caffeine and Alcohol” to learn more about the risks.

Tip: Instead of coffee, opt for water or electrolyte drinks to help stay hydrated. 

5. Does Eating Greasy Food Prevent a Hangover?

No. This suggestion is based on the misconception that greasy foods line the stomach and absorb alcohol, leading to less severe hangovers. However, greasy foods can actually cause inflammation and further irritate our gut, increasing the risk of bloating, nausea, and stomach pain. 

Tip: Eat a balanced meal with complex carbs, plenty of fiber, quality protein, and healthy fats to avoid drinking on an empty stomach. Try oatmeal with fruits and nuts or a quinoa salad with chicken.

6. Does Drinking Pickle Juice Cure a Hangover?

No, but it may help relieve some symptoms. Wondering where this suggestion came from? The idea is that since pickle juice contains sodium and potassium, which are electrolytes that get lost while drinking alcohol, it could cure hangovers. Pickle juice can help restore electrolyte imbalance, but that isn’t the only cause of hangovers.So, it may be helpful, but it won’t completely cure a hangover.

Tip: Instead of assuming you can have pickle juice later, practice mindful drinking through moderation to prevent the hangover in the first place.

7. Can Taking Painkillers Before Bed Prevent a Hangover?

No. Painkillers may relieve some symptoms of a hangover such as headache and muscle aches, but they don’t prevent a hangover. Taking them after drinking can also irritate the stomach lining and potentially worsen nausea and other gastrointestinal symptoms. Also, it can be dangerous to take some painkillers while alcohol is still in our system, so it’s best to avoid them until the alcohol is processed.

Tip: Rather than relying on painkillers, address the root causes of a hangover by setting limits and drinking water between alcoholic beverages.

8. Does Mixing Different Types of Alcohol Make Hangovers Worse?

It can but not always, depending on what we mix. The severity of hangovers is more about the amount and the type of alcohol we drink rather than the combination of different kinds of alcohol. Darker-colored alcohols have more congeners (byproducts of fermentation), which have been found to cause worse hangovers.

Tip: Stick to lighter-colored alcohols, track the number of drinks using standard drink measurements, or better yet, opt for alcohol-free alternatives.

9. Is It True That Some People Don’t Get Affected by Alcohol?

Not necessarily. We’re all “affected”; it’s just that some of us are less likely to experience hangovers. However, that doesn’t mean the detrimental physical, mental, and emotional effects don’t still occur. In fact, research shows that those who have a higher alcohol tolerance are more likely to develop alcohol dependence and alcohol use disorder, making drinking even more dangerous.

Tip: Regardless of whether or not we experience hangovers, we should aim to follow or fall below moderation guidelines to limit the adverse effects of drinking.

10. Can Exercise “Sweat Out” a Hangover?

No. Exercise does release endorphins, which can boost our mood and energy levels and help us feel better, but it doesn’t eliminate hangover symptoms. In fact, working out with a hangover can exacerbate symptoms such as dehydration and nausea, dragging out the discomfort. The best way to recover from a hangover is to focus on rest, hydration, and nourishing our body.

10. Can Exercise “Sweat Out” a Hangover?



No. Exercise does release endorphins, which can boost our mood and energy levels and help us feel better, but it doesn’t eliminate hangover symptoms. In fact, working out with a hangover can exacerbate symptoms such as dehydration and nausea, dragging out the discomfort. The best way to recover from a hangover is to focus on rest, hydration, and nourishing our body.

Tip: Instead of hitting the gym, prioritize drinking plenty of water, eating a balanced meal, and resting. If you’re feeling up for it, try gentler forms of movement such as walking and stretching.

11. Do “High-End” Liquors Cause Less Severe Hangovers?

Not necessarily. The severity of a hangover is more influenced by the amount of alcohol we drink and how our body processes it rather than the price of the alcohol. Some “higher-end” liquors may go through additional filtration processes to reduce the amount of congeners, but this doesn’t guarantee a hangover-free experience.

Tip: Focus on the alcohol by volume (ABV) and drinking moderately over the price of the liquor.

12. Does Sleeping Longer Help You Recover Faster?

It can, but the hangover still needs time. Sleep is essential for recovery, but it doesn’t necessarily speed up the process of metabolizing alcohol or relieving hangover symptoms. The quality of sleep also matters. Alcohol causes disruptions to our REM sleep, so even if we get 8 to 10 hours of sleep, we might not actually be well rested.

Tip: Focus on getting quality sleep by ending the night with meditation, limiting distractions, and trying natural sleep aids whether it’s the night after drinking or the night of the hangover. If you are using sleep aids, be careful because some of them might interact with alcohol if it’s still in our system.

13. Are Wine Hangovers Worse Than Beer Hangovers?

Yes, they can be. While wine has antioxidants, the negative effects of alcohol far outweigh any health benefits. Since wines are typically higher in congeners and average ABV, they may cause slightly worse hangovers than beer.

Tip: When going for wine, opt for lighter colored wines or non-alcoholic wines that are made to mimic the look and taste of wine without the consequences. Glass size also matters. Bigger glasses can lead to bigger pours, so keep that in mind.

14. Will Throwing Up Help You Sober Up?

No. Vomiting doesn’t actually remove the alcohol from our system. It might provide temporary relief from nausea, but the alcohol has already been absorbed into our bloodstream in as little as 10 minutes. We throw up because alcohol is toxic to our body and irritates the stomach lining, sending a signal to our brain to get rid of it. Forced vomiting is also dangerous and can lead to dehydration, which can worsen hangover symptoms.

Tip: Try sipping on ginger tea or clear broth to settle your stomach.

15. Can Eating a Big Breakfast Cure a Hangover?

No, but it may help with some symptoms. It’s a common belief that a big breakfast soaks up the alcohol, curing a hangover. However, a big breakfast doesn’t necessarily mean a nutritious breakfast. And while a nutritious breakfast helps replenish our body with essential nutrients and vitamins that are depleted by alcohol, it doesn’t remove the alcohol from our system.

Tip: Focus on the quality of nutrition instead by having a lighter, balanced meal. Along with eating, continue drinking plenty of water and electrolyte-rich fluids to stay hydrated.

16. Does Age Make Hangovers Worse?

Yes. It might seem as if our hangovers would get milder as we age given our increased tolerance for alcohol over time. However, hangovers actually get worse as we age because our body becomes less efficient at metabolizing alcohol. We may also experience a natural decline in liver function and hydration. But that’s not all! Alcohol can even contribute to aging. Check out “How Does Alcohol Affect the Aging Process?” to learn how.

Tip: Get “sober curious” and consider ditching alcohol for good to live a healthier and longer life. 

17. Do Sugary Drinks Cause Hangovers?

Yes. Sugary drinks can make a hangover worse, but it’s not the main cause of a hangover. They do contribute to hangovers because they can spike blood sugar levels and cause increased dehydration, creating the perfect storm for a horrible hangover.

Tip: Be careful when drinking higher-sugar alcohols such as champagnes and liqueurs, and choose low-sugar mixers such as soda water or unflavored coconut water.

18. Does Milk Before Drinking Prevent a Hangover?

No. Drinking milk can coat our stomach so we’re not drinking on an empty stomach, but it doesn’t prevent hangovers. Hangovers result from a buildup of acetaldehyde, dehydration, and electrolyte imbalances, not just an empty stomach.

Tip: Eat a balanced meal before drinking to replenish lost nutrients and slow alcohol absorption. 

19. Do Men and Women Experience Hangovers Differently?

Yes, they can. Due to variations in body composition, metabolism, and hormonal differences, men and women can experience hangovers differently. Research also shows that women have lower levels of alcohol dehydrogenase (an enzyme that helps break down alcohol), causing more buildup of acetaldehyde and leading to worse hangovers.

Tip: Aside from gender, we may all experience hangovers differently. Drink in moderation, choose alcohol-free alternatives, and stay hydrated to reduce the risk of a nasty hangover.

20. Can You Avoid a Hangover by Drinking Spirits Instead of Beer?

No. The CO2 in beer can contribute to increased alcohol absorption, but that doesn’t mean it’ll cause a worse hangover than spirits. Spirits typically have a much higher ABV (40% vs. 5% for a standard beer), so it’s considerably more alcohol that our body needs to process. This means that drinking spirits are more likely to cause a worse hangover than beer.

Tip: A cocktail made with spirits can easily amount to 2 to 3 standard drinks. Instead, choose from a list of mocktail options you can order at any bar. 

With these questions answered, hopefully you have more information to get relief from a hangover. At the end of the day, however, the best hangover cure is prevention and moderation.

The Bottom Line

Hangover myths are like urban legends — often passed around, rarely questioned, but not always grounded in truth. From old wives’ tales to trending tips, the advice on how to handle a hangover can be overwhelming and, at times, misleading. As much as we’d love a quick fix, the truth is that the only reliable remedy for a hangover is time, rest, and hydration. By understanding the facts behind common hangover myths, we can make informed choices that help us feel our best. So, let’s toast to the truth — and wake up feeling brighter and more clearheaded!

Track Drinking with Wearables

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

In today's digital age, managing and tracking drinking habits has never been easier, thanks to the advent of wearable technology. Wearables, combined with advanced tracking apps, offer a seamless and effective way to monitor alcohol consumption, set goals, and make healthier lifestyle choices. This article explores how wearable technology can be used to monitor drinking habits, the types of wearables available, and how they integrate with tracking apps.

Key Takeaways

• Wearable technology offers a convenient and accurate way to track alcohol consumption.
• Integration with tracking apps enhances the ability to monitor drinking habits and set personalized goals.
• Various wearables such as alcohol monitoring bracelets and smartwatches provide different functionalities for tracking alcohol intake.

Introduction

Tracking drinking habits is essential for individuals who want to manage their alcohol consumption effectively. Whether the goal is to reduce intake, maintain moderation, or simply understand drinking patterns, various tools and methods can help. Wearable technology has emerged as a powerful tool in this domain, providing real-time data and insights that can significantly aid in managing drinking habits.

The Role of Wearable Technology in Tracking Drinking Habits

Wearable technology refers to electronic devices that are worn on the body, often in the form of bracelets, watches, or patches. These devices can monitor various health metrics, including alcohol consumption. Here’s how wearable technology can help track drinking habits:

Types of Wearable Devices

1. Alcohol Monitoring Bracelets
2. Alcohol monitoring bracelets are designed to detect alcohol levels through the skin. These devices continuously monitor alcohol consumption by measuring the alcohol content in sweat. The data collected is then transmitted to a connected app for further analysis.
3. • How They Work: Alcohol monitoring bracelets use transdermal alcohol sensors to detect ethanol molecules excreted through the skin. The sensor sends data to a mobile app, which logs the alcohol levels over time.
   • Benefits: Continuous monitoring, real-time data, and integration with tracking apps.
4. For more details, check out What Is the Purpose of Alcohol Monitoring Bracelets and How Do They Work?.
5. Smartwatches and Fitness Trackers
6. Many modern smartwatches and fitness trackers come with features that can help monitor alcohol consumption indirectly by tracking related metrics such as sleep quality, heart rate variability, and overall activity levels. These devices can sync with alcohol tracking apps to provide a comprehensive view of one's health and drinking habits.
7. • How They Work: Smartwatches and fitness trackers use sensors to monitor various health parameters. When integrated with alcohol tracking apps, they can provide insights into how alcohol affects sleep, heart rate, and daily activity.
   • Benefits: Multifunctional, easy to use, and integration with other health metrics.

Integration with Tracking Apps

Wearable devices are most effective when used in conjunction with tracking apps. These apps can log data from wearables, provide insights, set goals, and offer support. Here are some popular apps that integrate well with wearable technology:

1. Reframe
2. Reframe is an innovative app known for its effective approach to alcohol-related habit change. It offers personalized drink tracking, evidence-based behavior change programs, and a supportive community. The app's foundation in neuroscience empowers users to make lasting changes to their drinking habits.
3. • Features: Personalized tracking, behavior change programs, community support.
   • Integration: Syncs with various wearable devices to provide comprehensive tracking.
4. Learn more about the benefits of tracking your drinking habits with Reframe here.
5. DrinkControl
6. DrinkControl helps users monitor their drinking habits and stay within moderate alcohol limits. It allows users to log drinks, track expenses, and view drinking history through a calendar. The app provides insights into alcohol consumption compared to health guidelines and syncs data with Apple Health.
7. • Features: Logging drinks, tracking expenses, viewing drinking history.
   • Integration: Syncs with Apple Health for comprehensive tracking.
8. Discover more about the top 12 apps to help you quit alcohol.
9. Sunnyside
10. Sunnyside helps individuals monitor their alcohol consumption, set goals, and understand the impact of drinking on health. It offers features like easy tracking, privacy assurance, and analytics to support users in their mindful drinking journey.
11. • Features: Easy tracking, privacy assurance, health impact analytics.
    • Integration: Compatible with various wearable devices for holistic tracking.

Benefits of Using Wearable Technology for Tracking Drinking Habits

1. Real-Time Monitoring
2. Wearable devices provide real-time monitoring of alcohol consumption, which can help individuals make informed decisions about their drinking habits. This immediate feedback can be crucial for those looking to reduce their alcohol intake or maintain moderation.
3. Accurate Data Collection
4. The sensors in wearable devices offer accurate data collection, ensuring that users have reliable information about their alcohol consumption. This accuracy is vital for setting realistic goals and tracking progress over time.
5. Comprehensive Health Insights
6. When integrated with tracking apps, wearable devices can provide comprehensive health insights. Users can see how their alcohol consumption affects other health metrics like sleep quality, heart rate, and physical activity, allowing for a more holistic approach to health and well-being.
7. Motivation and Accountability
8. The data and insights provided by wearable devices can serve as a powerful motivator. Seeing tangible progress and having concrete data can help users stay accountable to their goals and make necessary adjustments to their drinking habits.

Strategies for Effectively Using Wearable Technology to Track Drinking Habits

1. Set Clear Goals
2. Before starting to use wearable technology, it's essential to set clear and realistic goals. Whether it's reducing alcohol intake, maintaining moderation, or understanding drinking patterns, having specific objectives can guide the use of wearable devices and tracking apps.
3. Consistent Monitoring
4. Consistency is key when using wearable technology to track drinking habits. Regularly wearing the device and logging data ensures that the information collected is accurate and comprehensive.
5. Analyze Data Regularly
6. Regularly analyzing the data collected by wearable devices can provide valuable insights into drinking habits. Look for patterns, triggers, and areas for improvement. Use the insights to adjust goals and strategies as needed.
7. Seek Support
8. Many tracking apps, like Reframe, offer community support and resources. Engaging with a supportive community can provide encouragement, share experiences, and offer tips for managing drinking habits.

FAQs about Using Wearable Technology to Monitor Drinking Habits

How can wearable technology help in tracking drinking habits?

Wearable technology provides real-time monitoring and accurate data collection on alcohol consumption. When integrated with tracking apps, these devices offer comprehensive health insights, helping users set goals, track progress, and stay motivated.

What types of wearable devices are available for tracking alcohol consumption?

Common wearable devices for tracking alcohol consumption include alcohol monitoring bracelets and smartwatches. These devices use sensors to detect alcohol levels or related health metrics and sync data with tracking apps.

Are there any privacy concerns with using wearable technology for tracking drinking habits?

Privacy is a significant concern when using wearable technology and tracking apps. It's essential to choose devices and apps that prioritize user privacy and data security. Always review the privacy policies and data-sharing practices of the devices and apps you use.

How do wearable devices integrate with tracking apps?

Wearable devices sync with tracking apps through Bluetooth or other wireless technologies. The data collected by the wearable device is transmitted to the app, where it is logged, analyzed, and presented to the user in an accessible format.

What are the benefits of using tracking apps with wearable technology?

Tracking apps enhance the functionality of wearable devices by providing a platform to log data, set goals, analyze insights, and offer support. This integration allows for a more comprehensive and effective approach to managing drinking habits.

Conclusion

Wearable technology offers a powerful and convenient way to track drinking habits. By providing real-time monitoring, accurate data collection, and comprehensive health insights, wearable devices can significantly aid individuals in managing their alcohol consumption. When used in conjunction with tracking apps like Reframe, DrinkControl, and Sunnyside, wearable technology can help users set goals, stay motivated, and make informed decisions about their drinking habits. Embrace the benefits of wearable technology and take control of your drinking habits today.

In today's digital age, managing and tracking drinking habits has never been easier, thanks to the advent of wearable technology. Wearables, combined with advanced tracking apps, offer a seamless and effective way to monitor alcohol consumption, set goals, and make healthier lifestyle choices. This article explores how wearable technology can be used to monitor drinking habits, the types of wearables available, and how they integrate with tracking apps.

Key Takeaways

• Wearable technology offers a convenient and accurate way to track alcohol consumption.
• Integration with tracking apps enhances the ability to monitor drinking habits and set personalized goals.
• Various wearables such as alcohol monitoring bracelets and smartwatches provide different functionalities for tracking alcohol intake.

Introduction

Tracking drinking habits is essential for individuals who want to manage their alcohol consumption effectively. Whether the goal is to reduce intake, maintain moderation, or simply understand drinking patterns, various tools and methods can help. Wearable technology has emerged as a powerful tool in this domain, providing real-time data and insights that can significantly aid in managing drinking habits.

The Role of Wearable Technology in Tracking Drinking Habits

Wearable technology refers to electronic devices that are worn on the body, often in the form of bracelets, watches, or patches. These devices can monitor various health metrics, including alcohol consumption. Here’s how wearable technology can help track drinking habits:

Types of Wearable Devices

1. Alcohol Monitoring Bracelets
2. Alcohol monitoring bracelets are designed to detect alcohol levels through the skin. These devices continuously monitor alcohol consumption by measuring the alcohol content in sweat. The data collected is then transmitted to a connected app for further analysis.
3. • How They Work: Alcohol monitoring bracelets use transdermal alcohol sensors to detect ethanol molecules excreted through the skin. The sensor sends data to a mobile app, which logs the alcohol levels over time.
   • Benefits: Continuous monitoring, real-time data, and integration with tracking apps.
4. For more details, check out What Is the Purpose of Alcohol Monitoring Bracelets and How Do They Work?.
5. Smartwatches and Fitness Trackers
6. Many modern smartwatches and fitness trackers come with features that can help monitor alcohol consumption indirectly by tracking related metrics such as sleep quality, heart rate variability, and overall activity levels. These devices can sync with alcohol tracking apps to provide a comprehensive view of one's health and drinking habits.
7. • How They Work: Smartwatches and fitness trackers use sensors to monitor various health parameters. When integrated with alcohol tracking apps, they can provide insights into how alcohol affects sleep, heart rate, and daily activity.
   • Benefits: Multifunctional, easy to use, and integration with other health metrics.

Integration with Tracking Apps

Wearable devices are most effective when used in conjunction with tracking apps. These apps can log data from wearables, provide insights, set goals, and offer support. Here are some popular apps that integrate well with wearable technology:

1. Reframe
2. Reframe is an innovative app known for its effective approach to alcohol-related habit change. It offers personalized drink tracking, evidence-based behavior change programs, and a supportive community. The app's foundation in neuroscience empowers users to make lasting changes to their drinking habits.
3. • Features: Personalized tracking, behavior change programs, community support.
   • Integration: Syncs with various wearable devices to provide comprehensive tracking.
4. Learn more about the benefits of tracking your drinking habits with Reframe here.
5. DrinkControl
6. DrinkControl helps users monitor their drinking habits and stay within moderate alcohol limits. It allows users to log drinks, track expenses, and view drinking history through a calendar. The app provides insights into alcohol consumption compared to health guidelines and syncs data with Apple Health.
7. • Features: Logging drinks, tracking expenses, viewing drinking history.
   • Integration: Syncs with Apple Health for comprehensive tracking.
8. Discover more about the top 12 apps to help you quit alcohol.
9. Sunnyside
10. Sunnyside helps individuals monitor their alcohol consumption, set goals, and understand the impact of drinking on health. It offers features like easy tracking, privacy assurance, and analytics to support users in their mindful drinking journey.
11. • Features: Easy tracking, privacy assurance, health impact analytics.
    • Integration: Compatible with various wearable devices for holistic tracking.

Benefits of Using Wearable Technology for Tracking Drinking Habits

1. Real-Time Monitoring
2. Wearable devices provide real-time monitoring of alcohol consumption, which can help individuals make informed decisions about their drinking habits. This immediate feedback can be crucial for those looking to reduce their alcohol intake or maintain moderation.
3. Accurate Data Collection
4. The sensors in wearable devices offer accurate data collection, ensuring that users have reliable information about their alcohol consumption. This accuracy is vital for setting realistic goals and tracking progress over time.
5. Comprehensive Health Insights
6. When integrated with tracking apps, wearable devices can provide comprehensive health insights. Users can see how their alcohol consumption affects other health metrics like sleep quality, heart rate, and physical activity, allowing for a more holistic approach to health and well-being.
7. Motivation and Accountability
8. The data and insights provided by wearable devices can serve as a powerful motivator. Seeing tangible progress and having concrete data can help users stay accountable to their goals and make necessary adjustments to their drinking habits.

Strategies for Effectively Using Wearable Technology to Track Drinking Habits

1. Set Clear Goals
2. Before starting to use wearable technology, it's essential to set clear and realistic goals. Whether it's reducing alcohol intake, maintaining moderation, or understanding drinking patterns, having specific objectives can guide the use of wearable devices and tracking apps.
3. Consistent Monitoring
4. Consistency is key when using wearable technology to track drinking habits. Regularly wearing the device and logging data ensures that the information collected is accurate and comprehensive.
5. Analyze Data Regularly
6. Regularly analyzing the data collected by wearable devices can provide valuable insights into drinking habits. Look for patterns, triggers, and areas for improvement. Use the insights to adjust goals and strategies as needed.
7. Seek Support
8. Many tracking apps, like Reframe, offer community support and resources. Engaging with a supportive community can provide encouragement, share experiences, and offer tips for managing drinking habits.

FAQs about Using Wearable Technology to Monitor Drinking Habits

How can wearable technology help in tracking drinking habits?

Wearable technology provides real-time monitoring and accurate data collection on alcohol consumption. When integrated with tracking apps, these devices offer comprehensive health insights, helping users set goals, track progress, and stay motivated.

What types of wearable devices are available for tracking alcohol consumption?

Common wearable devices for tracking alcohol consumption include alcohol monitoring bracelets and smartwatches. These devices use sensors to detect alcohol levels or related health metrics and sync data with tracking apps.

Are there any privacy concerns with using wearable technology for tracking drinking habits?

Privacy is a significant concern when using wearable technology and tracking apps. It's essential to choose devices and apps that prioritize user privacy and data security. Always review the privacy policies and data-sharing practices of the devices and apps you use.

How do wearable devices integrate with tracking apps?

Wearable devices sync with tracking apps through Bluetooth or other wireless technologies. The data collected by the wearable device is transmitted to the app, where it is logged, analyzed, and presented to the user in an accessible format.

What are the benefits of using tracking apps with wearable technology?

Tracking apps enhance the functionality of wearable devices by providing a platform to log data, set goals, analyze insights, and offer support. This integration allows for a more comprehensive and effective approach to managing drinking habits.

Conclusion

Wearable technology offers a powerful and convenient way to track drinking habits. By providing real-time monitoring, accurate data collection, and comprehensive health insights, wearable devices can significantly aid individuals in managing their alcohol consumption. When used in conjunction with tracking apps like Reframe, DrinkControl, and Sunnyside, wearable technology can help users set goals, stay motivated, and make informed decisions about their drinking habits. Embrace the benefits of wearable technology and take control of your drinking habits today.

Begin Your Journey

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Reducing alcohol consumption is a significant health goal for many individuals. Excessive drinking can lead to various health issues, including liver disease, heart problems, and mental health disorders. This article explores various strategies and resources available to help individuals cut down on their alcohol intake. The information is derived from reputable sources, including government health agencies and health organizations.

Key Takeaways

• Awareness: Understanding personal drinking habits is crucial for making changes.
• Planning: Setting goals and planning alcohol-free days can help reduce consumption.
• Support: Seeking help from professionals and support groups can provide necessary guidance.

Strategies to Reduce Alcohol Consumption

1. SAMHSA's National Helpline

The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a confidential helpline that provides information and referrals for individuals seeking help with alcohol-related issues. The helpline is available 24/7 and can connect individuals with local treatment services.

Core Vocabulary:

• Helpline: A telephone service that provides support and information.
• Confidential: Information that is kept private and not shared without permission.

Key Takeaway: If you or someone you know is struggling with alcohol use, reaching out to a helpline can be a crucial first step.

2. Rethinking Drinking

This resource emphasizes the importance of tracking alcohol intake and setting personal goals for drinking. It suggests strategies such as:

• Measuring drinks to understand consumption.
• Planning alcohol-free days.
• Identifying triggers that lead to drinking.

Core Vocabulary:

• Triggers: Situations or feelings that prompt a desire to drink.

Key Takeaway: Understanding your drinking habits and planning can significantly help in reducing alcohol consumption.

3. Harvard Health

Harvard Health provides practical tips for individuals concerned about their drinking. Recommendations include:

• Making a list of reasons to cut back.
• Setting limits on drinking.
• Keeping a diary to track consumption.

Core Vocabulary:

• Diary: A personal record of daily events and experiences.

Key Takeaway: Keeping a diary can help individuals become more aware of their drinking patterns and motivate them to change.

4. Alcohol. Think Again

This Australian resource focuses on educating the public about the health risks associated with alcohol. It provides tools for reducing drinking and understanding alcohol guidelines. Key strategies include:

• Avoiding keeping alcohol at home.
• Drinking slowly and choosing lower-strength beverages.

Core Vocabulary:

• Guidelines: Recommended practices or rules.

Key Takeaway: Educating oneself about alcohol and its effects can empower individuals to make healthier choices.

5. NHS Tips on Cutting Down

The National Health Service (NHS) offers tips for individuals who consume more than 14 units of alcohol per week. Suggestions include:

• Making a drinking plan.
• Staying hydrated with non-alcoholic beverages.
• Gradually reducing intake.

Core Vocabulary:

• Units: A measure of the amount of alcohol in a drink.

Key Takeaway: Gradual reduction and planning can lead to sustainable changes in drinking habits.

6. CDC Proven Strategies

The Centers for Disease Control and Prevention (CDC) highlights effective strategies to prevent excessive alcohol use. These include:

• Regulating alcohol outlet density.
• Implementing community-based interventions.

Core Vocabulary:

• Interventions: Actions taken to improve a situation, especially in health.

Key Takeaway: Community support and regulations can play a significant role in reducing alcohol consumption.

7. Health.gov

This resource emphasizes the importance of consulting a doctor before making changes to drinking habits, especially for heavy drinkers. It suggests developing a clear plan that includes:

• Setting goals.
• Identifying triggers.
• Establishing strategies for avoiding temptation.

Key Takeaway: Professional guidance can help individuals safely reduce or quit alcohol.

8. PBS on Dry January

The concept of "Dry January" encourages individuals to abstain from alcohol for the month of January. This initiative has led to increased awareness of alcohol's effects and has shown that many people are opting to reduce their intake. Benefits of reducing alcohol consumption include improved sleep quality and better overall health.

Core Vocabulary:

• Abstain: To refrain from doing something.

Key Takeaway: Participating in initiatives like Dry January can motivate individuals to reconsider their drinking habits.

FAQs about Reducing Alcohol Consumption

What are effective strategies for reducing alcohol consumption?

Effective strategies include tracking intake, setting goals, seeking professional help, and participating in initiatives like Dry January. Understanding personal triggers and planning alcohol-free days can also be beneficial.

How can community support help in reducing alcohol use?

Community interventions and regulations, such as controlling alcohol outlet density and implementing public health campaigns, can create an environment that supports healthier drinking habits.

What are the health benefits of reducing alcohol consumption?

Benefits include improved mood, better sleep, reduced risk of liver disease, heart problems, and mental health disorders. Reduced alcohol intake can also lead to better overall physical and mental well-being.

What specific resources are available for individuals struggling with alcohol addiction?

Resources include SAMHSA's National Helpline, local support groups, treatment centers, and online tools like Reframe, which offers personalized drink tracking and behavior change programs.

How can family and friends support someone trying to reduce their alcohol consumption?

Family and friends can provide support by encouraging healthy habits, participating in alcohol-free activities, and being understanding and patient. They can also help by being informed about the risks of alcohol and the benefits of reducing intake.

What are the long-term effects of reducing alcohol consumption on mental health?

Reducing alcohol consumption can lead to long-term improvements in mental health, including reduced anxiety and depression, better stress management, and enhanced cognitive function. More research and information on this topic can provide valuable insights.

By utilizing these strategies and resources, individuals can take meaningful steps toward reducing their alcohol consumption and improving their overall health.

Reducing alcohol consumption is a significant health goal for many individuals. Excessive drinking can lead to various health issues, including liver disease, heart problems, and mental health disorders. This article explores various strategies and resources available to help individuals cut down on their alcohol intake. The information is derived from reputable sources, including government health agencies and health organizations.

Key Takeaways

• Awareness: Understanding personal drinking habits is crucial for making changes.
• Planning: Setting goals and planning alcohol-free days can help reduce consumption.
• Support: Seeking help from professionals and support groups can provide necessary guidance.

Strategies to Reduce Alcohol Consumption

1. SAMHSA's National Helpline

The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a confidential helpline that provides information and referrals for individuals seeking help with alcohol-related issues. The helpline is available 24/7 and can connect individuals with local treatment services.

Core Vocabulary:

• Helpline: A telephone service that provides support and information.
• Confidential: Information that is kept private and not shared without permission.

Key Takeaway: If you or someone you know is struggling with alcohol use, reaching out to a helpline can be a crucial first step.

2. Rethinking Drinking

This resource emphasizes the importance of tracking alcohol intake and setting personal goals for drinking. It suggests strategies such as:

• Measuring drinks to understand consumption.
• Planning alcohol-free days.
• Identifying triggers that lead to drinking.

Core Vocabulary:

• Triggers: Situations or feelings that prompt a desire to drink.

Key Takeaway: Understanding your drinking habits and planning can significantly help in reducing alcohol consumption.

3. Harvard Health

Harvard Health provides practical tips for individuals concerned about their drinking. Recommendations include:

• Making a list of reasons to cut back.
• Setting limits on drinking.
• Keeping a diary to track consumption.

Core Vocabulary:

• Diary: A personal record of daily events and experiences.

Key Takeaway: Keeping a diary can help individuals become more aware of their drinking patterns and motivate them to change.

4. Alcohol. Think Again

This Australian resource focuses on educating the public about the health risks associated with alcohol. It provides tools for reducing drinking and understanding alcohol guidelines. Key strategies include:

• Avoiding keeping alcohol at home.
• Drinking slowly and choosing lower-strength beverages.

Core Vocabulary:

• Guidelines: Recommended practices or rules.

Key Takeaway: Educating oneself about alcohol and its effects can empower individuals to make healthier choices.

5. NHS Tips on Cutting Down

The National Health Service (NHS) offers tips for individuals who consume more than 14 units of alcohol per week. Suggestions include:

• Making a drinking plan.
• Staying hydrated with non-alcoholic beverages.
• Gradually reducing intake.

Core Vocabulary:

• Units: A measure of the amount of alcohol in a drink.

Key Takeaway: Gradual reduction and planning can lead to sustainable changes in drinking habits.

6. CDC Proven Strategies

The Centers for Disease Control and Prevention (CDC) highlights effective strategies to prevent excessive alcohol use. These include:

• Regulating alcohol outlet density.
• Implementing community-based interventions.

Core Vocabulary:

• Interventions: Actions taken to improve a situation, especially in health.

Key Takeaway: Community support and regulations can play a significant role in reducing alcohol consumption.

7. Health.gov

This resource emphasizes the importance of consulting a doctor before making changes to drinking habits, especially for heavy drinkers. It suggests developing a clear plan that includes:

• Setting goals.
• Identifying triggers.
• Establishing strategies for avoiding temptation.

Key Takeaway: Professional guidance can help individuals safely reduce or quit alcohol.

8. PBS on Dry January

The concept of "Dry January" encourages individuals to abstain from alcohol for the month of January. This initiative has led to increased awareness of alcohol's effects and has shown that many people are opting to reduce their intake. Benefits of reducing alcohol consumption include improved sleep quality and better overall health.

Core Vocabulary:

• Abstain: To refrain from doing something.

Key Takeaway: Participating in initiatives like Dry January can motivate individuals to reconsider their drinking habits.

FAQs about Reducing Alcohol Consumption

What are effective strategies for reducing alcohol consumption?

Effective strategies include tracking intake, setting goals, seeking professional help, and participating in initiatives like Dry January. Understanding personal triggers and planning alcohol-free days can also be beneficial.

How can community support help in reducing alcohol use?

Community interventions and regulations, such as controlling alcohol outlet density and implementing public health campaigns, can create an environment that supports healthier drinking habits.

What are the health benefits of reducing alcohol consumption?

Benefits include improved mood, better sleep, reduced risk of liver disease, heart problems, and mental health disorders. Reduced alcohol intake can also lead to better overall physical and mental well-being.

What specific resources are available for individuals struggling with alcohol addiction?

Resources include SAMHSA's National Helpline, local support groups, treatment centers, and online tools like Reframe, which offers personalized drink tracking and behavior change programs.

How can family and friends support someone trying to reduce their alcohol consumption?

Family and friends can provide support by encouraging healthy habits, participating in alcohol-free activities, and being understanding and patient. They can also help by being informed about the risks of alcohol and the benefits of reducing intake.

What are the long-term effects of reducing alcohol consumption on mental health?

Reducing alcohol consumption can lead to long-term improvements in mental health, including reduced anxiety and depression, better stress management, and enhanced cognitive function. More research and information on this topic can provide valuable insights.

By utilizing these strategies and resources, individuals can take meaningful steps toward reducing their alcohol consumption and improving their overall health.

Scroll Safely and Drink Less With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Back in 2019, White Claw hard seltzer took the internet by storm. Social media was flooded with memes, videos, and tweets about the drink, including the catchphrase “Ain’t no laws when you’re drinking Claws.”

And while it’s safe to say that most of us wouldn’t take this bit of social media influence literally, the Norwood, Ohio, Police Department wasn’t taking any chances. The agency responded with their own Facebook post saying “Ain’t no laws when you’re drinking claws” wouldn’t hold up in court and wasn’t a valid defense for whatever mischief you might get into after throwing back a few cans.

Social media influence expands into nearly all aspects of our life. As writer Ana Claudia Antunes observes, “Facebook asks me what’s on my mind. Twitter asks me what’s going on. LinkedIn wants me to reconnect with my colleagues. And YouTube tells me what to watch.” And if the content is about alcohol, it’s easy to fall into the trap of glamorizing booze along with our favorite influencers.

That said, when it comes to drinking habits, social media isn’t necessarily the “bad guy” planting unhealthy seeds in our minds. How has social media impacted society over the years? And what are the latest trends? Let’s explore how social media influences our drinking habits in 2024, contributing both to the “Drinkstagram” culture on one extreme and the “trending” sober curious movement on the other.

Booze Goes Online: Social Media Impacts on Drinking Habits

In the Digital Age, recording every aspect of our lives is easier than ever. And in the words of Graydon Carter, “Recorders also tend to be oversharers, and with Facebook, Instagram, Twitter, and Pinterest, they can do so on a grand scale.” And one of the main topics that gets overshared? You guessed it — drinking.

“Hey Everyone, I’m Drunk!”

As more and more of us were able to get our hands on devices to record and share our Friday night pub crawls and drunken shenanigans, alcohol-related content went viral. In the early years, many of the trends glamorized alcohol and minimized its dangers: booze and social media formed a devious pair that made it all too easy to fall into unhealthy drinking habits. (However, stay tuned for some powerful shifts in a healthier direction!) 

Here are a few notable trends:

• Early alcohol-related content tended to be booze-positive. In 2014, a research team published a study titled “‘Hey Everyone, I'm Drunk.’ An Evaluation of Drinking-Related Twitter Chatter.” They found that pro-alcohol Tweets outnumbered anti-alcohol Tweets by more than a factor of 10, with many of those 280-character nuggets glamorizing heavy drinking or talking about wanting, needing, or planning to drink.
• Drunk and blackout tweeting became a thing. A team of scientists analyzed 3.5 million blackout Tweets (ones that didn’t ring a bell the next morning) and 591 million alcohol Tweets (ones that did) written between 2009 and 2020. While these numbers alone should give us pause, there were some additional trends behind them. Both drunk and blackout tweeting peaked in the evenings and mostly happened on weekends. Blackout tweets also clustered around Thanksgiving, contributing to the boozy fallout of Blackout Wednesday.
• Viral booze challenges appeared on the scene. In the mid-2000s, some YouTube content creators took beer chugging to a new level. One guy attempted to down six beers in 40 seconds by using a leaf blower in a “beer chug” challenge. Others took to Twitter’s equally dangerous “Neknominate” challenge, which called for participants to knock back a pint of beer in a single gulp and “nominate” someone else to do the same.
• Wine moms took to the web. The “wine mom” trend emerged on platforms like Facebook and Instagram, with memes and posts humorously depicting wine as a go-to remedy for the stresses of parenting. Phrases like “mommy juice” and “It’s wine o’clock” became popular, normalizing potentially dangerous drinking habits.
• “Quarantine cocktails” sprung up during COVID. In those uncertain and isolating days of the pandemic, drinking skyrocketed and the number of alcohol-related deaths rose by 38%, climbing from 78,927 to 108,791 from 2020 to 2022. Unfortunately, social media played a role: cooped up inside, many people were bitten by the mixology bug, flooding social media platforms with their “quarantini” recipes. And the alcohol industry jumped on the opportunity: with many people spending more time than ever online, social media advertising of booze spiked as well. One study found that liquor companies took to Instagram and Facebook during the pandemic years, leading to higher consumption rates. Plus, home delivery of alcohol didn’t help matters! 
• Alcohol education also went digital. At the same time, social media also created unique opportunities for alcohol education and interventions. The very nature of social media — its accessibility and appeal to the younger generation — made it a fertile ground for planting the seeds of change. And there’s research that says it works!

Want to dive deeper into the subject? Check out “How Social Media Has Influenced Drinking Behaviors.” For now, let’s dive deeper into the science behind the way social media affects us.

The Science Behind Social Media and Drinking

Since the earliest days of social media (MySpace, anyone?), scientists have been studying its effects on our thoughts, emotions, and behaviors. And yes, some of the research has focused on the way it affects our drinking patterns.

• Portrayal of alcohol in social media can take a toll on mental health. As writer Rajiv Malhotra observes, “In an era of instant access, social media has confused people between knowledge, opinion and popularity; whatever is popular is assumed to be true.” Seeing alcohol glamorized on social media has been linked to dangerous drinking patterns. Moreover, seeing the highlight reel (as opposed to the aftermath or anything less Instagram-worthy going on behind the scenes) of parties and boozy vacations can lead to FOMO (fear of missing out), isolation, and drinking alone.
• Young people are especially vulnerable. Back in the day, Big Tobacco targeted the young with full force: Philip Morris based its strategy on the fact that “today’s teenager is tomorrow’s potential regular consumer.” And while smoking is no longer “cool,” underage drinking has been rampant. Science shows that young people are especially vulnerable to social media’s influence on alcohol use, with research indicating that adolescents are more likely to engage in risky drinking patterns after seeing it on various platforms. One study found that posting alcohol-related tweets is common among youngsters, and that doing so is associated with higher — and riskier — drinking levels. Another discovered that daily Facebook and Instagram use in particular was linked to dangerous drinking patterns in American, Finnish, South Korean, and Spanish youths.
• Drinking and posting is a two-way street. Social media posts might nudge us toward a drink, but posting under the influence is a force in itself. “Drunk tweeting” can result in impulsive posts we might later regret, and while we can delete posts, screenshots are forever! Plus, we might share personal information we’d think twice about before announcing through a digital loudspeaker when sober. And since alcohol is notorious for causing memory gaps, we might wake up to an unpleasant surprise the next day with no recollection of setting it in motion. (A classic example? Charlie Sheen accidentally posting his real phone number in a 2011 Tweet.)
• Drinking and social media form an addictive tag team. Social media itself can be addictive. As Cliff Jones Jr. writes in Dreck, ​​“I can’t disconnect, you know? It’s like a drug. For one reason or another, I keep coming back.” And, of course, so is booze. By artificially boosting the neurotransmitter dopamine, alcohol hijacks our brain’s reward system, making it easy to get hooked. With both alcohol and social media in the picture, the pleasure-seeking drive gets that much stronger.
• Both can throw a wrench in our social life if we’re not careful. In the words of writer Mouloud Benzadi, “In the age of social media, friends are like snowflakes. They descend in their thousands. They disappear in seconds.” And the same is true about alcohol: although many see it as “social glue,” studies show that it’s not conducive to healthy interactions or lasting bonds.
• Social media can also be used as a tool for change. It’s not all doom and gloom! Research shows that social media can be used to spread the word on the risks of drinking and encourage healthier patterns, especially among youth.

For more information check out “Understanding the Impact of Social Media on Drinking Habits and How to Navigate It.” But now let’s jump forward in time and look at where we are today when it comes to social media influence on the alcohol industry and on our drinking patterns in 2024.

Social Media Influence: Where We Are Today

Today, social media is still a mixed bag — but one that’s filled with more promising content. Some voices continue to glamorize alcohol and encourage us to partake. However, social media is also fueling the sober curious movement, the mocktail craze, and other trends that are helping reshape our relationship with booze.

1. Liquor Still Gets Instagram “Likes” — but Sobriety Is Trending

Instagram these days has many faces. On one hand, it can still spell trouble when it comes to how alcohol gets portrayed:

• Drinkstagram is still going strong. As the name suggests, “Drinkstagram” culture is all about using social media — Instagram in particular — to post alcohol-related content, whether that’s partying or showing off new alcoholic drinks or new liquors. And in 2024, it’s still going strong. We still have many “alcohol influencers” out there.
• Influencers promote specific brands. It’s not just about posting jewel-toned martinis and sleek wine bottles — there’s a marketing element in “Drinkstagram” culture. Some influencers promote certain types of alcohol, creating a sense of community around booze while putting extra cash in their own pockets. Celebrity alcohol brands are also growing in popularity.

That said, things are also changing — sobriety is trending! In fact, some rising Instagram voices are part of the alcohol-free (or sober curious) community. Here are some examples: 

• Russell Brand tops the list. With 4.2 million followers, writer, comedian, and motivational coach Russell Brand is helping balance out “Drinkstagram” culture with alcohol recovery stories and advice.
• “Sober moms” are on the rise. For every “wine mom” out there, there’s a “sober mom” ready to help others stay on track.
• Laura Van Antwerp is “your sober pal.” Founder of “Your Sober Pal Adventures” and author of “Your Sober Pal Affirmation Card Deck,” Laura Van Antwerp is the master of bite-size sobriety inspiration. Here’s one of her favorites: “I embrace the authentic magic of life by not numbing or enhancing the moment with alcohol.”
• Mocktail masters are creating a splash. Mocktail-focused accounts are helping make mocktails fun, contributing to this healthy alternative to booze.

Are these “sober influencers” having a tangible effect on our drinking habits? Science says yes! A recent study showed that engaging with relapse and recovery stories in social media had a positive effect on participants’ recovery journeys by increasing their perseverance and encouraging interactions with others in the same boat.

2. Snapchat Steals the (Boozy) Spotlight

If Instagram is more about showcasing curated content, Snapchat is the opposite — quick snaps, fun filters, and videos that disappear before we even have time to second-guess them. And when it comes to boozy content, this “here today, gone tomorrow” format can spell a different kind of trouble. 

A recent study found a “significant relationship” between risky drinking and viewing alcohol-related content by peers. Another uncovered a relationship between Snapchat usage and drunkorexia behaviors in young college-aged women. Participants tended to have higher body comparison levels when engaging with the platform, which made them more likely to restrict food intake in the context of drinking to avoid gaining weight.

Part of the reason Snapchat and booze make for a devious pair is that both engage our impulsive tendencies. Moreover, the fact that the images disappear into the internet ether might make it psychologically easier to share our overindulgence in alcohol knowing our prospective employer (or our judgy mother-in-law) won’t come across it years later — a trap that’s all too easy to fall into with platforms such as Facebook, where records of our boozy nights might lurk on our timeline for years if we forget to delete them.

That said, like Instagram, Snapchat isn’t all about sharing pictures of yourself holding a bottle of Grey Goose. There are more and more “sober snaps” out there, as well as accounts dedicated to living a booze-free life. Still, if we’re trying to stay away from booze, it’s best to tread with caution.

3. Young People Are Still at Risk — and TikTok Trends Can Be a Trap

Research shows that adolescents these days are still vulnerable to the negative effects of social media when it comes to drinking habits. A recent study found that “problematic social media use” in youngsters — characterized by compulsive tendencies that draw the user in much like alcohol or another addictive substance — is associated with higher drinking levels. Why? Getting into “binge mode” when watching YouTube or TikTok videos might engage the same dopamine-boosting mood-altering pathways triggered by booze (especially in young people, since our brain takes about 25 years to fully develop). 

Research also shows that even though the younger generation is drinking less than their parents (or grandparents), many college students still tend to view alcohol as a key part of the college experience. One research team analyzed a whopping 1151 social media posts by college students and found that the booze-positive ones are still drawing more likes and engagement. Another found that college students are more likely to drink after viewing alcohol-related content on social media. The reason? All those mid-party selfies make the poster appear social — and it’s easy to forget that the brief boost of boozy confidence often ends in a post-party crash. 

TikTok in particular tends to be rife with potential traps. It’s still the home of potentially dangerous booze-related challenges, with one of the latest being BORG — blackout rage gallon. It sounds intense (and not in a good way), and it is. The viral challenge that’s been “raging” through college campuses involves mixing hard liquor with water and sometimes caffeinated electrolyte powder, consuming it throughout the night, which may very well end in a blackout — or worse.

4. Twitter and Facebook Step Up to the Plate

Yes, blackout tweets still happen and Facebook has its share of booze-glamorizing posts. However, both have also developed a prominent sober curious streak. 

Twitter (aka X) has been leading the way in spreading the word about challenges such as Dry January. One study found that 74% of the 3,145 tweets related to Dry January that were examined expressed “encouragement and support” for the challenge, and many promoted non-alcoholic drinks while touting the benefits of going booze-free for a month.

Facebook, in turn, has a number of groups for the sober curious as well as for those who’ve ditched alcohol for good.

5. Alcohol Memes Are Still a Thing — But Sober Memes Are Drawing Healthier Laughs

A social media staple, memes — if you stumble upon one that hits the spot — can make your day. Whether it’s a nugget of wisdom or a hilarious bit of sarcasm, the right meme can capture the spirit of a cultural moment in just the right way.

In spite of the dangers that come with drinking, the “funny drunk” trope is still out there, and there are hundreds of memes to prove it. However, it’s not all “mommy juice” or “Drunk Dora” anymore: sober memes are catching up! With captions such as “Namastay Sober” adorned with yoga-inspired elements, the booze-free corner of the web is tapping into the power of memes. 

And this is great news: science says that humor is a powerful aid in recovery. In addition to boosting dopamine and helping stave off cravings, it’s a powerful way to increase our learning and memory capacity, reduce stress, and create social bonds. (And these days, the traditional “guy walks into a bar” joke can end with the guy not drinking — and be just as funny.)

6. Alcohol Reduction Apps Are Gaining Traction


Another healthy benefit of the digital world? Alcohol reduction apps like Reframe are gaining traction, serving as a powerful ally for those trying to quit or drink less. Many have a social media component in the form of discussion forums, meme sharing, and other ways of interacting with the community and posting our thoughts. 

And there’s science behind them! Research shows that the self-monitoring features offered by apps like Reframe make them powerful allies in the alcohol journey. It’s all about putting us in the driver’s seat when it comes to our drinking habits. By tracking, setting goals, and engaging with the digital community, we can make changes that fit our needs and are sustainable in the long run.

When You Like What You See, You See (More of) What You Like

One important fact to keep in mind when considering the influence of social media is that much of it is driven by algorithms. Creators of these platforms want us to find what we like — and then find more of it.

Watched one beer chug challenge on YouTube? Here’s a queue of five more. Liked a cocktail demo on TikTok? Here’s an endless list to keep watching. By the same token, “liking” a Dry January post means Dry July might make an appearance. The feedback loop is subtle but powerful when it comes to shaping our views about alcohol and influencing our drinking habits.

So what can we do about it? Let’s explore some ways to be savvy about social media.

“Click With Caution”: Tapping Into Technology’s “Good Side”

As poet Abhijit Naskar puts it, “To click or not to click, that’s the trillion dollar mental health question in the internet age.” Our answer? Click with caution. Here are some tips — along with some words of wisdom for the journey.

1. Approach With Intention

“You don't need to renounce technology to live a healthy and happy life, you just need to reorganize its purpose in your life.” 

Another pearl of wisdom from Abhijit Naskar, this piece of advice is a useful reminder that it’s not social media itself that’s the problem — it’s how we use it. If we approach it with healthy intentions, it can be our ally.

2. Question What You See

“Especially with Facebook and Instagram and Twitter, I can't tell necessarily the nitty gritty of what you're really up to. I’m just seeing the performance of all the work you’re doing and the look you’re giving; it’s very hard to get to the center. It’s very hard to see what's what.” — Casey Wilson

Keep in mind that what you’re seeing on social media is a highlight reel, and that appearances can be deceiving. 

3. Channel Your Creativity

“I think people are feeling more artistic and creative with something like Instagram that makes editing easy. That’s a good thing for sure.” — Tom Anderson

With these words, Tom Anderson reminds us that we can use social media to bring out our inner artist (and get some dopamine flowing to help us coast through cravings while we’re at it!). Did you find (or create) something inspiring? Share the nuggets of wisdom on the Reframe forum!

4. Get in the Moment

“In the past, people have looked at photos as a record of memory. The focus has been on the past tense. With Instagram, the focus is on the present tense.” — Kevin Systrom 

And being in the present can be a good thing! The practice of mindfulness — observing the present moment without judgment — is a science-backed way to engage the prefrontal cortex and keep cravings at bay. Using social media to soak in a meaningful (sober) moment and share it with others helps us get in the habit of observing and appreciating the world around us.

5. Practice Digital Minimalism

“For a better mental health, just turning off the unwanted notifications, getting rid of the social apps that you don’t really need to have will help you in different ways.” — Jyoti Patel 

While we can use social media to engage with content that helps us on the alcohol journey, it’s just as important to know when to disconnect.

Own Your Story

All in all, social media — like any other form of communication — can support our alcohol journey or derail it. But we have the power to make sure that it’s a positive presence in our lives.

Want to keep exploring the impact of social media on society, while learning how it can support your alcohol journey? “The Role of Social Media in Shaping Drinking Behaviors and How to Use It Positively.” And remember, Reframe is here to help you stay on track in the digital world.

Back in 2019, White Claw hard seltzer took the internet by storm. Social media was flooded with memes, videos, and tweets about the drink, including the catchphrase “Ain’t no laws when you’re drinking Claws.”

And while it’s safe to say that most of us wouldn’t take this bit of social media influence literally, the Norwood, Ohio, Police Department wasn’t taking any chances. The agency responded with their own Facebook post saying “Ain’t no laws when you’re drinking claws” wouldn’t hold up in court and wasn’t a valid defense for whatever mischief you might get into after throwing back a few cans.

Social media influence expands into nearly all aspects of our life. As writer Ana Claudia Antunes observes, “Facebook asks me what’s on my mind. Twitter asks me what’s going on. LinkedIn wants me to reconnect with my colleagues. And YouTube tells me what to watch.” And if the content is about alcohol, it’s easy to fall into the trap of glamorizing booze along with our favorite influencers.

That said, when it comes to drinking habits, social media isn’t necessarily the “bad guy” planting unhealthy seeds in our minds. How has social media impacted society over the years? And what are the latest trends? Let’s explore how social media influences our drinking habits in 2024, contributing both to the “Drinkstagram” culture on one extreme and the “trending” sober curious movement on the other.

Booze Goes Online: Social Media Impacts on Drinking Habits

In the Digital Age, recording every aspect of our lives is easier than ever. And in the words of Graydon Carter, “Recorders also tend to be oversharers, and with Facebook, Instagram, Twitter, and Pinterest, they can do so on a grand scale.” And one of the main topics that gets overshared? You guessed it — drinking.

“Hey Everyone, I’m Drunk!”

As more and more of us were able to get our hands on devices to record and share our Friday night pub crawls and drunken shenanigans, alcohol-related content went viral. In the early years, many of the trends glamorized alcohol and minimized its dangers: booze and social media formed a devious pair that made it all too easy to fall into unhealthy drinking habits. (However, stay tuned for some powerful shifts in a healthier direction!) 

Here are a few notable trends:

• Early alcohol-related content tended to be booze-positive. In 2014, a research team published a study titled “‘Hey Everyone, I'm Drunk.’ An Evaluation of Drinking-Related Twitter Chatter.” They found that pro-alcohol Tweets outnumbered anti-alcohol Tweets by more than a factor of 10, with many of those 280-character nuggets glamorizing heavy drinking or talking about wanting, needing, or planning to drink.
• Drunk and blackout tweeting became a thing. A team of scientists analyzed 3.5 million blackout Tweets (ones that didn’t ring a bell the next morning) and 591 million alcohol Tweets (ones that did) written between 2009 and 2020. While these numbers alone should give us pause, there were some additional trends behind them. Both drunk and blackout tweeting peaked in the evenings and mostly happened on weekends. Blackout tweets also clustered around Thanksgiving, contributing to the boozy fallout of Blackout Wednesday.
• Viral booze challenges appeared on the scene. In the mid-2000s, some YouTube content creators took beer chugging to a new level. One guy attempted to down six beers in 40 seconds by using a leaf blower in a “beer chug” challenge. Others took to Twitter’s equally dangerous “Neknominate” challenge, which called for participants to knock back a pint of beer in a single gulp and “nominate” someone else to do the same.
• Wine moms took to the web. The “wine mom” trend emerged on platforms like Facebook and Instagram, with memes and posts humorously depicting wine as a go-to remedy for the stresses of parenting. Phrases like “mommy juice” and “It’s wine o’clock” became popular, normalizing potentially dangerous drinking habits.
• “Quarantine cocktails” sprung up during COVID. In those uncertain and isolating days of the pandemic, drinking skyrocketed and the number of alcohol-related deaths rose by 38%, climbing from 78,927 to 108,791 from 2020 to 2022. Unfortunately, social media played a role: cooped up inside, many people were bitten by the mixology bug, flooding social media platforms with their “quarantini” recipes. And the alcohol industry jumped on the opportunity: with many people spending more time than ever online, social media advertising of booze spiked as well. One study found that liquor companies took to Instagram and Facebook during the pandemic years, leading to higher consumption rates. Plus, home delivery of alcohol didn’t help matters! 
• Alcohol education also went digital. At the same time, social media also created unique opportunities for alcohol education and interventions. The very nature of social media — its accessibility and appeal to the younger generation — made it a fertile ground for planting the seeds of change. And there’s research that says it works!

Want to dive deeper into the subject? Check out “How Social Media Has Influenced Drinking Behaviors.” For now, let’s dive deeper into the science behind the way social media affects us.

The Science Behind Social Media and Drinking

Since the earliest days of social media (MySpace, anyone?), scientists have been studying its effects on our thoughts, emotions, and behaviors. And yes, some of the research has focused on the way it affects our drinking patterns.

• Portrayal of alcohol in social media can take a toll on mental health. As writer Rajiv Malhotra observes, “In an era of instant access, social media has confused people between knowledge, opinion and popularity; whatever is popular is assumed to be true.” Seeing alcohol glamorized on social media has been linked to dangerous drinking patterns. Moreover, seeing the highlight reel (as opposed to the aftermath or anything less Instagram-worthy going on behind the scenes) of parties and boozy vacations can lead to FOMO (fear of missing out), isolation, and drinking alone.
• Young people are especially vulnerable. Back in the day, Big Tobacco targeted the young with full force: Philip Morris based its strategy on the fact that “today’s teenager is tomorrow’s potential regular consumer.” And while smoking is no longer “cool,” underage drinking has been rampant. Science shows that young people are especially vulnerable to social media’s influence on alcohol use, with research indicating that adolescents are more likely to engage in risky drinking patterns after seeing it on various platforms. One study found that posting alcohol-related tweets is common among youngsters, and that doing so is associated with higher — and riskier — drinking levels. Another discovered that daily Facebook and Instagram use in particular was linked to dangerous drinking patterns in American, Finnish, South Korean, and Spanish youths.
• Drinking and posting is a two-way street. Social media posts might nudge us toward a drink, but posting under the influence is a force in itself. “Drunk tweeting” can result in impulsive posts we might later regret, and while we can delete posts, screenshots are forever! Plus, we might share personal information we’d think twice about before announcing through a digital loudspeaker when sober. And since alcohol is notorious for causing memory gaps, we might wake up to an unpleasant surprise the next day with no recollection of setting it in motion. (A classic example? Charlie Sheen accidentally posting his real phone number in a 2011 Tweet.)
• Drinking and social media form an addictive tag team. Social media itself can be addictive. As Cliff Jones Jr. writes in Dreck, ​​“I can’t disconnect, you know? It’s like a drug. For one reason or another, I keep coming back.” And, of course, so is booze. By artificially boosting the neurotransmitter dopamine, alcohol hijacks our brain’s reward system, making it easy to get hooked. With both alcohol and social media in the picture, the pleasure-seeking drive gets that much stronger.
• Both can throw a wrench in our social life if we’re not careful. In the words of writer Mouloud Benzadi, “In the age of social media, friends are like snowflakes. They descend in their thousands. They disappear in seconds.” And the same is true about alcohol: although many see it as “social glue,” studies show that it’s not conducive to healthy interactions or lasting bonds.
• Social media can also be used as a tool for change. It’s not all doom and gloom! Research shows that social media can be used to spread the word on the risks of drinking and encourage healthier patterns, especially among youth.

For more information check out “Understanding the Impact of Social Media on Drinking Habits and How to Navigate It.” But now let’s jump forward in time and look at where we are today when it comes to social media influence on the alcohol industry and on our drinking patterns in 2024.

Social Media Influence: Where We Are Today

Today, social media is still a mixed bag — but one that’s filled with more promising content. Some voices continue to glamorize alcohol and encourage us to partake. However, social media is also fueling the sober curious movement, the mocktail craze, and other trends that are helping reshape our relationship with booze.

1. Liquor Still Gets Instagram “Likes” — but Sobriety Is Trending

Instagram these days has many faces. On one hand, it can still spell trouble when it comes to how alcohol gets portrayed:

• Drinkstagram is still going strong. As the name suggests, “Drinkstagram” culture is all about using social media — Instagram in particular — to post alcohol-related content, whether that’s partying or showing off new alcoholic drinks or new liquors. And in 2024, it’s still going strong. We still have many “alcohol influencers” out there.
• Influencers promote specific brands. It’s not just about posting jewel-toned martinis and sleek wine bottles — there’s a marketing element in “Drinkstagram” culture. Some influencers promote certain types of alcohol, creating a sense of community around booze while putting extra cash in their own pockets. Celebrity alcohol brands are also growing in popularity.

That said, things are also changing — sobriety is trending! In fact, some rising Instagram voices are part of the alcohol-free (or sober curious) community. Here are some examples: 

• Russell Brand tops the list. With 4.2 million followers, writer, comedian, and motivational coach Russell Brand is helping balance out “Drinkstagram” culture with alcohol recovery stories and advice.
• “Sober moms” are on the rise. For every “wine mom” out there, there’s a “sober mom” ready to help others stay on track.
• Laura Van Antwerp is “your sober pal.” Founder of “Your Sober Pal Adventures” and author of “Your Sober Pal Affirmation Card Deck,” Laura Van Antwerp is the master of bite-size sobriety inspiration. Here’s one of her favorites: “I embrace the authentic magic of life by not numbing or enhancing the moment with alcohol.”
• Mocktail masters are creating a splash. Mocktail-focused accounts are helping make mocktails fun, contributing to this healthy alternative to booze.

Are these “sober influencers” having a tangible effect on our drinking habits? Science says yes! A recent study showed that engaging with relapse and recovery stories in social media had a positive effect on participants’ recovery journeys by increasing their perseverance and encouraging interactions with others in the same boat.

2. Snapchat Steals the (Boozy) Spotlight

If Instagram is more about showcasing curated content, Snapchat is the opposite — quick snaps, fun filters, and videos that disappear before we even have time to second-guess them. And when it comes to boozy content, this “here today, gone tomorrow” format can spell a different kind of trouble. 

A recent study found a “significant relationship” between risky drinking and viewing alcohol-related content by peers. Another uncovered a relationship between Snapchat usage and drunkorexia behaviors in young college-aged women. Participants tended to have higher body comparison levels when engaging with the platform, which made them more likely to restrict food intake in the context of drinking to avoid gaining weight.

Part of the reason Snapchat and booze make for a devious pair is that both engage our impulsive tendencies. Moreover, the fact that the images disappear into the internet ether might make it psychologically easier to share our overindulgence in alcohol knowing our prospective employer (or our judgy mother-in-law) won’t come across it years later — a trap that’s all too easy to fall into with platforms such as Facebook, where records of our boozy nights might lurk on our timeline for years if we forget to delete them.

That said, like Instagram, Snapchat isn’t all about sharing pictures of yourself holding a bottle of Grey Goose. There are more and more “sober snaps” out there, as well as accounts dedicated to living a booze-free life. Still, if we’re trying to stay away from booze, it’s best to tread with caution.

3. Young People Are Still at Risk — and TikTok Trends Can Be a Trap

Research shows that adolescents these days are still vulnerable to the negative effects of social media when it comes to drinking habits. A recent study found that “problematic social media use” in youngsters — characterized by compulsive tendencies that draw the user in much like alcohol or another addictive substance — is associated with higher drinking levels. Why? Getting into “binge mode” when watching YouTube or TikTok videos might engage the same dopamine-boosting mood-altering pathways triggered by booze (especially in young people, since our brain takes about 25 years to fully develop). 

Research also shows that even though the younger generation is drinking less than their parents (or grandparents), many college students still tend to view alcohol as a key part of the college experience. One research team analyzed a whopping 1151 social media posts by college students and found that the booze-positive ones are still drawing more likes and engagement. Another found that college students are more likely to drink after viewing alcohol-related content on social media. The reason? All those mid-party selfies make the poster appear social — and it’s easy to forget that the brief boost of boozy confidence often ends in a post-party crash. 

TikTok in particular tends to be rife with potential traps. It’s still the home of potentially dangerous booze-related challenges, with one of the latest being BORG — blackout rage gallon. It sounds intense (and not in a good way), and it is. The viral challenge that’s been “raging” through college campuses involves mixing hard liquor with water and sometimes caffeinated electrolyte powder, consuming it throughout the night, which may very well end in a blackout — or worse.

4. Twitter and Facebook Step Up to the Plate

Yes, blackout tweets still happen and Facebook has its share of booze-glamorizing posts. However, both have also developed a prominent sober curious streak. 

Twitter (aka X) has been leading the way in spreading the word about challenges such as Dry January. One study found that 74% of the 3,145 tweets related to Dry January that were examined expressed “encouragement and support” for the challenge, and many promoted non-alcoholic drinks while touting the benefits of going booze-free for a month.

Facebook, in turn, has a number of groups for the sober curious as well as for those who’ve ditched alcohol for good.

5. Alcohol Memes Are Still a Thing — But Sober Memes Are Drawing Healthier Laughs

A social media staple, memes — if you stumble upon one that hits the spot — can make your day. Whether it’s a nugget of wisdom or a hilarious bit of sarcasm, the right meme can capture the spirit of a cultural moment in just the right way.

In spite of the dangers that come with drinking, the “funny drunk” trope is still out there, and there are hundreds of memes to prove it. However, it’s not all “mommy juice” or “Drunk Dora” anymore: sober memes are catching up! With captions such as “Namastay Sober” adorned with yoga-inspired elements, the booze-free corner of the web is tapping into the power of memes. 

And this is great news: science says that humor is a powerful aid in recovery. In addition to boosting dopamine and helping stave off cravings, it’s a powerful way to increase our learning and memory capacity, reduce stress, and create social bonds. (And these days, the traditional “guy walks into a bar” joke can end with the guy not drinking — and be just as funny.)

6. Alcohol Reduction Apps Are Gaining Traction


Another healthy benefit of the digital world? Alcohol reduction apps like Reframe are gaining traction, serving as a powerful ally for those trying to quit or drink less. Many have a social media component in the form of discussion forums, meme sharing, and other ways of interacting with the community and posting our thoughts. 

And there’s science behind them! Research shows that the self-monitoring features offered by apps like Reframe make them powerful allies in the alcohol journey. It’s all about putting us in the driver’s seat when it comes to our drinking habits. By tracking, setting goals, and engaging with the digital community, we can make changes that fit our needs and are sustainable in the long run.

When You Like What You See, You See (More of) What You Like

One important fact to keep in mind when considering the influence of social media is that much of it is driven by algorithms. Creators of these platforms want us to find what we like — and then find more of it.

Watched one beer chug challenge on YouTube? Here’s a queue of five more. Liked a cocktail demo on TikTok? Here’s an endless list to keep watching. By the same token, “liking” a Dry January post means Dry July might make an appearance. The feedback loop is subtle but powerful when it comes to shaping our views about alcohol and influencing our drinking habits.

So what can we do about it? Let’s explore some ways to be savvy about social media.

“Click With Caution”: Tapping Into Technology’s “Good Side”

As poet Abhijit Naskar puts it, “To click or not to click, that’s the trillion dollar mental health question in the internet age.” Our answer? Click with caution. Here are some tips — along with some words of wisdom for the journey.

1. Approach With Intention

“You don't need to renounce technology to live a healthy and happy life, you just need to reorganize its purpose in your life.” 

Another pearl of wisdom from Abhijit Naskar, this piece of advice is a useful reminder that it’s not social media itself that’s the problem — it’s how we use it. If we approach it with healthy intentions, it can be our ally.

2. Question What You See

“Especially with Facebook and Instagram and Twitter, I can't tell necessarily the nitty gritty of what you're really up to. I’m just seeing the performance of all the work you’re doing and the look you’re giving; it’s very hard to get to the center. It’s very hard to see what's what.” — Casey Wilson

Keep in mind that what you’re seeing on social media is a highlight reel, and that appearances can be deceiving. 

3. Channel Your Creativity

“I think people are feeling more artistic and creative with something like Instagram that makes editing easy. That’s a good thing for sure.” — Tom Anderson

With these words, Tom Anderson reminds us that we can use social media to bring out our inner artist (and get some dopamine flowing to help us coast through cravings while we’re at it!). Did you find (or create) something inspiring? Share the nuggets of wisdom on the Reframe forum!

4. Get in the Moment

“In the past, people have looked at photos as a record of memory. The focus has been on the past tense. With Instagram, the focus is on the present tense.” — Kevin Systrom 

And being in the present can be a good thing! The practice of mindfulness — observing the present moment without judgment — is a science-backed way to engage the prefrontal cortex and keep cravings at bay. Using social media to soak in a meaningful (sober) moment and share it with others helps us get in the habit of observing and appreciating the world around us.

5. Practice Digital Minimalism

“For a better mental health, just turning off the unwanted notifications, getting rid of the social apps that you don’t really need to have will help you in different ways.” — Jyoti Patel 

While we can use social media to engage with content that helps us on the alcohol journey, it’s just as important to know when to disconnect.

Own Your Story

All in all, social media — like any other form of communication — can support our alcohol journey or derail it. But we have the power to make sure that it’s a positive presence in our lives.

Want to keep exploring the impact of social media on society, while learning how it can support your alcohol journey? “The Role of Social Media in Shaping Drinking Behaviors and How to Use It Positively.” And remember, Reframe is here to help you stay on track in the digital world.

Manage Your Drinking

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Tracking drinking habits is essential for individuals who want to manage their alcohol consumption effectively. Whether the goal is to reduce intake, maintain moderation, or simply understand drinking patterns, various tools and methods can help. This article provides a step-by-step guide on creating a personalized plan to track alcohol consumption, including setting goals, choosing the right tools, and maintaining consistency.

Key Takeaways

• Set Clear Goals: Define what you want to achieve by tracking your drinking habits.
• Choose the Right Tools: Utilize apps and other resources to log and monitor your alcohol consumption.
• Maintain Consistency: Regularly update your tracking tools and reflect on your progress.

Introduction

Understanding and managing your alcohol consumption can lead to a healthier lifestyle, better sleep, and improved overall well-being. But how do you get started? Creating a personalized tracking plan is a practical and effective way to monitor your drinking habits. This guide will walk you through setting goals, selecting the right tools, and maintaining consistency in your tracking efforts.

Step 1: Set Clear Goals

Before you start tracking your drinking habits, it's crucial to establish clear and realistic goals. These goals will serve as a roadmap and help you stay focused and motivated.

Identify Your Motivation

Ask yourself why you want to track your drinking habits. Common motivations include:

• Reducing alcohol consumption for health reasons.
• Understanding drinking patterns to make more informed decisions.
• Preparing to quit drinking altogether.
• Saving money by cutting down on alcohol expenses.

Define Specific Goals

Once you understand your motivation, define specific, measurable, achievable, relevant, and time-bound (SMART) goals. For example:

• "I want to reduce my alcohol intake to no more than three drinks per week over the next two months."
• "I will track my drinking habits daily for the next three months to understand my patterns better."

Step 2: Choose the Right Tools

Selecting the right tools is essential for effective tracking. Various apps and resources can help you log your drinks, set goals, and gain insights into your drinking habits.

Drink Tracking Apps

1. MyDrinkaware App

The MyDrinkaware app is a free tool designed to help users track their alcohol consumption, set goals, and make healthier lifestyle choices. It allows users to monitor their drinking habits by tracking units, calories, and sleep quality.

2. DrinkControl App

DrinkControl is another alcohol tracking app that helps users monitor their drinking habits and stay within moderate alcohol limits. It allows users to log drinks, track expenses, and view drinking history through a calendar.

3. Reframe App

Reframe is an innovative app recognized for its effective approach to alcohol-related habit change. It offers personalized drink tracking, evidence-based behavior change programs, and a supportive community to help users reduce their alcohol consumption.

Habit-Tracking Apps

General habit-tracking apps can also be useful for monitoring drinking habits. Apps like "Streaks" and "I Am Sober" emphasize user privacy and effective tracking.

Printable Tools

If you prefer a more hands-on approach, printable tracking tools like the Rethinking Drinking Tracker Cards can be beneficial. These cards allow you to log and reflect on your drinking habits manually.

Step 3: Maintain Consistency

Consistency is key to effective tracking. Regularly updating your tracking tools and reflecting on your progress will help you stay on track and achieve your goals.

Daily Logging

Make it a habit to log your drinks daily. This can be done through an app or a printable tracker. Consistent logging will provide accurate data on your drinking habits and help you identify patterns.

Weekly Reviews

Set aside time each week to review your logs. Reflect on your progress, identify any triggers or patterns, and adjust your goals if necessary. This reflection can help you stay motivated and make informed decisions about your drinking habits.

Seek Support

Consider joining a supportive community or seeking help from friends, family, or healthcare providers. Support from others can provide motivation and accountability, making it easier to stick to your tracking plan.

Benefits of Tracking Your Drinking Habits

Tracking your drinking habits offers numerous benefits, including:

• Increased Awareness: Understanding your drinking patterns can help you make more informed decisions about your alcohol consumption.
• Improved Health: Reducing alcohol intake can lead to better physical and mental health, including improved sleep and reduced risk of alcohol-related illnesses.
• Financial Savings: Cutting down on alcohol can result in significant financial savings over time.
• Achieving Goals: Tracking helps you stay focused on your goals and measure your progress effectively.

For more detailed insights on the benefits of tracking your drinking habits, check out What Are the Benefits of Tracking Your Drinking and How Can You Start?.

FAQs About Tracking Drinking Habits

How can I track my drinking habits effectively?

Using apps like MyDrinkaware and DrinkControl can help log and monitor alcohol consumption. These tools provide insights into your drinking patterns and help you set and achieve your goals.

What strategies can I use to reduce my alcohol intake?

Setting limits, keeping a diary, and finding alternative activities are effective strategies. Additionally, seeking support from friends, family, or healthcare providers can provide motivation and accountability.

Are there privacy concerns with habit-tracking apps?

Yes, many apps share user data with third parties, which raises privacy concerns. It's essential to choose apps that prioritize user privacy and provide transparent data policies.

What are the health benefits of reducing alcohol consumption?

Reducing alcohol can lead to improved health, better sleep, and financial savings. It can also reduce the risk of alcohol-related illnesses and improve overall well-being.

How do I stay motivated to track my drinking habits?

Setting clear and realistic goals, regularly reviewing your progress, and seeking support from others can help you stay motivated. Additionally, reflecting on the benefits of reducing alcohol consumption can provide further motivation.

By utilizing these resources and strategies, individuals can effectively track their drinking habits and make informed decisions about their alcohol consumption.

Tracking drinking habits is essential for individuals who want to manage their alcohol consumption effectively. Whether the goal is to reduce intake, maintain moderation, or simply understand drinking patterns, various tools and methods can help. This article provides a step-by-step guide on creating a personalized plan to track alcohol consumption, including setting goals, choosing the right tools, and maintaining consistency.

Key Takeaways

• Set Clear Goals: Define what you want to achieve by tracking your drinking habits.
• Choose the Right Tools: Utilize apps and other resources to log and monitor your alcohol consumption.
• Maintain Consistency: Regularly update your tracking tools and reflect on your progress.

Introduction

Understanding and managing your alcohol consumption can lead to a healthier lifestyle, better sleep, and improved overall well-being. But how do you get started? Creating a personalized tracking plan is a practical and effective way to monitor your drinking habits. This guide will walk you through setting goals, selecting the right tools, and maintaining consistency in your tracking efforts.

Step 1: Set Clear Goals

Before you start tracking your drinking habits, it's crucial to establish clear and realistic goals. These goals will serve as a roadmap and help you stay focused and motivated.

Identify Your Motivation

Ask yourself why you want to track your drinking habits. Common motivations include:

• Reducing alcohol consumption for health reasons.
• Understanding drinking patterns to make more informed decisions.
• Preparing to quit drinking altogether.
• Saving money by cutting down on alcohol expenses.

Define Specific Goals

Once you understand your motivation, define specific, measurable, achievable, relevant, and time-bound (SMART) goals. For example:

• "I want to reduce my alcohol intake to no more than three drinks per week over the next two months."
• "I will track my drinking habits daily for the next three months to understand my patterns better."

Step 2: Choose the Right Tools

Selecting the right tools is essential for effective tracking. Various apps and resources can help you log your drinks, set goals, and gain insights into your drinking habits.

Drink Tracking Apps

1. MyDrinkaware App

The MyDrinkaware app is a free tool designed to help users track their alcohol consumption, set goals, and make healthier lifestyle choices. It allows users to monitor their drinking habits by tracking units, calories, and sleep quality.

2. DrinkControl App

DrinkControl is another alcohol tracking app that helps users monitor their drinking habits and stay within moderate alcohol limits. It allows users to log drinks, track expenses, and view drinking history through a calendar.

3. Reframe App

Reframe is an innovative app recognized for its effective approach to alcohol-related habit change. It offers personalized drink tracking, evidence-based behavior change programs, and a supportive community to help users reduce their alcohol consumption.

Habit-Tracking Apps

General habit-tracking apps can also be useful for monitoring drinking habits. Apps like "Streaks" and "I Am Sober" emphasize user privacy and effective tracking.

Printable Tools

If you prefer a more hands-on approach, printable tracking tools like the Rethinking Drinking Tracker Cards can be beneficial. These cards allow you to log and reflect on your drinking habits manually.

Step 3: Maintain Consistency

Consistency is key to effective tracking. Regularly updating your tracking tools and reflecting on your progress will help you stay on track and achieve your goals.

Daily Logging

Make it a habit to log your drinks daily. This can be done through an app or a printable tracker. Consistent logging will provide accurate data on your drinking habits and help you identify patterns.

Weekly Reviews

Set aside time each week to review your logs. Reflect on your progress, identify any triggers or patterns, and adjust your goals if necessary. This reflection can help you stay motivated and make informed decisions about your drinking habits.

Seek Support

Consider joining a supportive community or seeking help from friends, family, or healthcare providers. Support from others can provide motivation and accountability, making it easier to stick to your tracking plan.

Benefits of Tracking Your Drinking Habits

Tracking your drinking habits offers numerous benefits, including:

• Increased Awareness: Understanding your drinking patterns can help you make more informed decisions about your alcohol consumption.
• Improved Health: Reducing alcohol intake can lead to better physical and mental health, including improved sleep and reduced risk of alcohol-related illnesses.
• Financial Savings: Cutting down on alcohol can result in significant financial savings over time.
• Achieving Goals: Tracking helps you stay focused on your goals and measure your progress effectively.

For more detailed insights on the benefits of tracking your drinking habits, check out What Are the Benefits of Tracking Your Drinking and How Can You Start?.

FAQs About Tracking Drinking Habits

How can I track my drinking habits effectively?

Using apps like MyDrinkaware and DrinkControl can help log and monitor alcohol consumption. These tools provide insights into your drinking patterns and help you set and achieve your goals.

What strategies can I use to reduce my alcohol intake?

Setting limits, keeping a diary, and finding alternative activities are effective strategies. Additionally, seeking support from friends, family, or healthcare providers can provide motivation and accountability.

Are there privacy concerns with habit-tracking apps?

Yes, many apps share user data with third parties, which raises privacy concerns. It's essential to choose apps that prioritize user privacy and provide transparent data policies.

What are the health benefits of reducing alcohol consumption?

Reducing alcohol can lead to improved health, better sleep, and financial savings. It can also reduce the risk of alcohol-related illnesses and improve overall well-being.

How do I stay motivated to track my drinking habits?

Setting clear and realistic goals, regularly reviewing your progress, and seeking support from others can help you stay motivated. Additionally, reflecting on the benefits of reducing alcohol consumption can provide further motivation.

By utilizing these resources and strategies, individuals can effectively track their drinking habits and make informed decisions about their alcohol consumption.

Explore Tracking Tools

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Tracking drinking habits is essential for individuals aiming to manage their alcohol consumption effectively. Whether the goal is to reduce intake, maintain moderation, or simply understand drinking patterns, various tools and methods can help. This article compiles a list of the best alcohol tracking apps available, highlighting their features, user experiences, and effectiveness in helping individuals monitor their drinking habits.

Key Takeaways

• Effective Tracking Tools: Discover top apps like MyDrinkaware, DrinkControl, and Sunnyside that offer comprehensive tracking and goal-setting features.
• Strategies for Reduction: Learn practical strategies to curb alcohol consumption, such as setting limits and keeping a diary.
• Privacy Concerns: Understand the importance of privacy when using habit-tracking apps and how to choose apps that prioritize user data protection.

Introduction

Monitoring alcohol consumption is a critical step for anyone looking to make healthier lifestyle choices. With the rise of digital tools and mobile apps, tracking drinking habits has become more accessible and effective. This article explores the best ways to track drinking habits, focusing on top alcohol tracking apps and practical strategies to help individuals achieve their goals.

Top Alcohol Tracking Apps

MyDrinkaware App

The MyDrinkaware app is a free tool designed to help users track their alcohol consumption, set goals, and make healthier lifestyle choices. It allows users to monitor their drinking habits by tracking units, calories, and sleep quality. The app provides insights into how alcohol affects behavior, relationships, and overall well-being. Users can log drinks by type and size, set realistic goals, and receive notifications and expert advice to stay motivated.

DrinkControl App

DrinkControl is another alcohol tracking app that helps users monitor their drinking habits and stay within moderate alcohol limits. It allows users to log drinks, track expenses, and view drinking history through a calendar. The app provides insights into alcohol consumption compared to health guidelines and syncs data with Apple Health. Premium features include customizable reminders and detailed statistics.

Sunnyside App

The Sunnyside app helps individuals monitor their alcohol consumption, set goals, and understand the impact of drinking on health. It offers features like easy tracking, privacy assurance, and analytics to support users in their mindful drinking journey.

Other Habit-Tracking Apps

Habit-tracking apps like "Streaks" and "I Am Sober" are gaining popularity, especially for New Year’s resolutions. These apps can help users stay accountable, but privacy concerns are significant, especially for individuals with substance-use disorders. These apps emphasize user privacy and effective tracking.

Effective Strategies for Tracking and Reducing Alcohol Consumption

Setting Limits

One of the most effective ways to manage alcohol consumption is by setting clear limits on the number of drinks per day or week. This strategy helps individuals stay within moderate drinking guidelines and avoid excessive intake.

Keeping a Diary

Maintaining a diary to log daily alcohol consumption can provide valuable insights into drinking patterns and triggers. This method encourages self-reflection and helps identify situations or emotions that lead to drinking.

Seeking Support

Having a support system is crucial for individuals looking to reduce their alcohol intake. Friends, family, or healthcare providers can offer encouragement and accountability. Joining a supportive community, like the one offered by Reframe, can also be beneficial.

Practical Tips

• Avoid Keeping Alcohol at Home: Reducing the availability of alcohol can help limit consumption.
• Find Alternative Activities: Engaging in hobbies or physical activities can distract from the desire to drink.
• Use Printable Tracker Cards: Tools like the Rethinking Drinking initiative’s tracker cards can help monitor and reflect on drinking habits.

Privacy Concerns with Habit-Tracking Apps

While habit-tracking apps offer numerous benefits, privacy concerns are significant, particularly for individuals with substance-use disorders. Many apps share user data with third parties, which can be problematic. It's essential to choose apps that prioritize user data protection and offer clear privacy policies.

Benefits of Reducing Alcohol Consumption

Reducing alcohol intake can lead to numerous health benefits, including improved sleep, better mental health, weight loss, and financial savings. Tracking drinking habits can help individuals make informed decisions and achieve these benefits.

FAQs about Tracking Drinking Habits

How can I track my drinking habits effectively?

Using apps like MyDrinkaware and DrinkControl can help log and monitor alcohol consumption. These apps offer features like drink logging, goal setting, and insights into drinking patterns.

What strategies can I use to reduce my alcohol intake?

Effective strategies include setting limits on drinks per day or week, keeping a diary to track consumption, avoiding keeping alcohol at home, and finding alternative activities to stay busy. Seeking support from friends, family, or healthcare providers can also be beneficial.

Are there privacy concerns with habit-tracking apps?

Yes, many habit-tracking apps share user data with third parties, raising privacy concerns. It's important to choose apps that prioritize user data protection and offer clear privacy policies.

What are the health benefits of reducing alcohol consumption?

Reducing alcohol intake can lead to improved health, better sleep, weight loss, and financial savings. It can also enhance mental health and overall well-being.

By utilizing these resources and strategies, individuals can effectively track their drinking habits and make informed decisions about their alcohol consumption.

Tracking drinking habits is essential for individuals aiming to manage their alcohol consumption effectively. Whether the goal is to reduce intake, maintain moderation, or simply understand drinking patterns, various tools and methods can help. This article compiles a list of the best alcohol tracking apps available, highlighting their features, user experiences, and effectiveness in helping individuals monitor their drinking habits.

Key Takeaways

• Effective Tracking Tools: Discover top apps like MyDrinkaware, DrinkControl, and Sunnyside that offer comprehensive tracking and goal-setting features.
• Strategies for Reduction: Learn practical strategies to curb alcohol consumption, such as setting limits and keeping a diary.
• Privacy Concerns: Understand the importance of privacy when using habit-tracking apps and how to choose apps that prioritize user data protection.

Introduction

Monitoring alcohol consumption is a critical step for anyone looking to make healthier lifestyle choices. With the rise of digital tools and mobile apps, tracking drinking habits has become more accessible and effective. This article explores the best ways to track drinking habits, focusing on top alcohol tracking apps and practical strategies to help individuals achieve their goals.

Top Alcohol Tracking Apps

MyDrinkaware App

The MyDrinkaware app is a free tool designed to help users track their alcohol consumption, set goals, and make healthier lifestyle choices. It allows users to monitor their drinking habits by tracking units, calories, and sleep quality. The app provides insights into how alcohol affects behavior, relationships, and overall well-being. Users can log drinks by type and size, set realistic goals, and receive notifications and expert advice to stay motivated.

DrinkControl App

DrinkControl is another alcohol tracking app that helps users monitor their drinking habits and stay within moderate alcohol limits. It allows users to log drinks, track expenses, and view drinking history through a calendar. The app provides insights into alcohol consumption compared to health guidelines and syncs data with Apple Health. Premium features include customizable reminders and detailed statistics.

Sunnyside App

The Sunnyside app helps individuals monitor their alcohol consumption, set goals, and understand the impact of drinking on health. It offers features like easy tracking, privacy assurance, and analytics to support users in their mindful drinking journey.

Other Habit-Tracking Apps

Habit-tracking apps like "Streaks" and "I Am Sober" are gaining popularity, especially for New Year’s resolutions. These apps can help users stay accountable, but privacy concerns are significant, especially for individuals with substance-use disorders. These apps emphasize user privacy and effective tracking.

Effective Strategies for Tracking and Reducing Alcohol Consumption

Setting Limits

One of the most effective ways to manage alcohol consumption is by setting clear limits on the number of drinks per day or week. This strategy helps individuals stay within moderate drinking guidelines and avoid excessive intake.

Keeping a Diary

Maintaining a diary to log daily alcohol consumption can provide valuable insights into drinking patterns and triggers. This method encourages self-reflection and helps identify situations or emotions that lead to drinking.

Seeking Support

Having a support system is crucial for individuals looking to reduce their alcohol intake. Friends, family, or healthcare providers can offer encouragement and accountability. Joining a supportive community, like the one offered by Reframe, can also be beneficial.

Practical Tips

• Avoid Keeping Alcohol at Home: Reducing the availability of alcohol can help limit consumption.
• Find Alternative Activities: Engaging in hobbies or physical activities can distract from the desire to drink.
• Use Printable Tracker Cards: Tools like the Rethinking Drinking initiative’s tracker cards can help monitor and reflect on drinking habits.

Privacy Concerns with Habit-Tracking Apps

While habit-tracking apps offer numerous benefits, privacy concerns are significant, particularly for individuals with substance-use disorders. Many apps share user data with third parties, which can be problematic. It's essential to choose apps that prioritize user data protection and offer clear privacy policies.

Benefits of Reducing Alcohol Consumption

Reducing alcohol intake can lead to numerous health benefits, including improved sleep, better mental health, weight loss, and financial savings. Tracking drinking habits can help individuals make informed decisions and achieve these benefits.

FAQs about Tracking Drinking Habits

How can I track my drinking habits effectively?

Using apps like MyDrinkaware and DrinkControl can help log and monitor alcohol consumption. These apps offer features like drink logging, goal setting, and insights into drinking patterns.

What strategies can I use to reduce my alcohol intake?

Effective strategies include setting limits on drinks per day or week, keeping a diary to track consumption, avoiding keeping alcohol at home, and finding alternative activities to stay busy. Seeking support from friends, family, or healthcare providers can also be beneficial.

Are there privacy concerns with habit-tracking apps?

Yes, many habit-tracking apps share user data with third parties, raising privacy concerns. It's important to choose apps that prioritize user data protection and offer clear privacy policies.

What are the health benefits of reducing alcohol consumption?

Reducing alcohol intake can lead to improved health, better sleep, weight loss, and financial savings. It can also enhance mental health and overall well-being.

By utilizing these resources and strategies, individuals can effectively track their drinking habits and make informed decisions about their alcohol consumption.