Practical guide
How to Slow Down Drinking on a Night Out
Slow drinking means changing how often you order or pour alcohol, with the aim of drinking less overall. Start with a smaller or lower-strength serving, choose an alcohol-free drink between alcoholic ones, and step out of rounds. Decide how you will get home before you leave; a slower pace does not make drinking safe for driving.
Choose what will change before you go out
“I’ll take it easy” leaves every decision until you are already at the bar. Make the plan specific enough to follow: what you will order first, what you will choose next and when you will leave. Include an alcohol-free option you actually want.
For example: “I’ll meet everyone for dinner, buy my own drinks and order sparkling water when the next round starts. I’ll take the bus home after the meal.”
Tell one friend the practical part: “I’m slowing down tonight, so please leave me out of the rounds.” You can still sit with the group and join the conversation.
Sources & further reading [1]
Change the serving, not just the speed
Choose a smaller serving or compare alcohol by volume (ABV) and pick a lower-strength option. A smaller glass of the same wine contains less alcohol; a lower-ABV beer contains less alcohol than an equal volume of stronger beer. Check both size and strength.
Make the choice when ordering. Ask what sizes are available, look for the ABV on the menu or label, and avoid treating a large pour as one small drink just because it arrives in one glass.
At home, decide what you are pouring before you sit down. Repeatedly adding a little more makes the evening harder to count. You can leave a finished glass empty while you decide whether you want anything else.
Count alcohol, not only glasses
A US standard drink contains 14 grams of pure alcohol. Examples are 12 US fluid ounces of beer at 5% ABV, 5 ounces of wine at 12%, or 1.5 ounces of spirits at 40%. A bar serving can contain more than one standard drink.
For example, a 16-ounce beer at 8% ABV contains about 2.1 US standard drinks: 16 × 0.08 ÷ 0.6, using 0.6 US fluid ounces of pure alcohol per standard drink. This is a counting example, not a suggested limit. Standard-drink definitions differ between countries.
NIAAA suggests recording each drink before drinking it. A simple note can include the size and strength, rather than only “beer.” Ask about the measure in a cocktail if you are unsure. An unknown pour is not automatically one standard drink.
Step out of rounds and automatic top-ups
Rounds can put someone else in charge of when your next drink arrives. Buy your own so you can order when you choose. You do not need a long explanation, and you do not have to accept a drink because it has been paid for.
Try: “Leave me out of this round; I’m sorted.” If someone offers another: “Thanks, I’m having something alcohol-free next.” If they keep asking: “I’ve decided. Let’s talk about something else.”
For wine at a meal, try: “Please don’t top mine up; I want to keep track.” Say it before the bottle comes around. If someone pours anyway, you can leave the drink unfinished.
A friend may simply be following the usual routine. A clear request gives them something concrete to do differently, without turning the whole evening into a discussion about drinking.
Choose an alcohol-free drink between alcoholic drinks
Have something to eat before drinking, and alternate alcohol with water or another non-alcoholic drink. Pick an alternative you enjoy instead of seeing it as a pause to rush through.
The useful change is replacing an alcoholic order, not squeezing the same number of drinks into the end of the night. If the group moves to another venue, decide what you want before reaching the bar. You can also choose to finish the evening at that point.
Food and water do not remove alcohol from your blood faster. Arrange a non-drinking driver, public transport or a taxi. Keep a backup way home, and do not use a drinks-per-hour rule to decide whether you can drive.
A practical plan for the points where you usually speed up
Choose the row that resembles your evening and adapt it. The aim is to make the next choice easier, not to monitor every minute.
Scroll horizontally to compare all columns.
| Moment | Plan | Words you can use |
|---|---|---|
| Someone starts a round | Order separately and choose your own timing | “I’m buying my own tonight.” |
| The wine bottle comes around | Keep track without topping up a partial glass | “No top-up for me, thanks.” |
| Everyone orders another | Choose the alcohol-free option you planned | “Sparkling water for me this time.” |
| The group suggests another venue | Check your leaving plan before agreeing | “I’m heading home after this stop.” |
Review what helped, then plan the next evening
The next day, write down the moment that changed your plan. Was it joining a round, a stronger drink than expected or staying for another venue? Keep the useful detail and change one part next time.
You can also compare what you spent with your usual night out. Freedom’s alcohol spending calculator estimates costs from your drink choices and quantities; use your own receipts when checking actual spending.
Freedom app lets you record days with or without alcohol and review your calendar. Use that history alongside your evening notes to see how your plans are working. If you repeatedly cannot stick to the limits you choose, consider professional support rather than adding another pacing rule.
Sources & further reading [6]
Questions about slowing down drinking
How can I stop drinking as fast as my friends?
Buy your own drinks instead of joining rounds, and decide your next alcohol-free order in advance. Tell the group once, clearly, so you are not negotiating at every order.
Is one drink an hour a safe pace?
It is not a reliable safety rule. Drink sizes and strengths vary, and people process alcohol differently. If you plan to drive, do not drink.
Does water between drinks help?
It can replace an alcoholic order and create a different routine. It does not cancel alcohol already consumed or make you sober faster.
Does a lower-strength drink always mean less alcohol?
Compare the serving size as well as ABV. A larger serving can offset the difference in strength. Count the amount you actually order.
What if I keep drinking more than I planned?
Talk with a health professional about whether cutting back or quitting is the right approach. If you may be dependent, get help to make the change safely.
Sources & further reading
- Tips on cutting down on alcoholNHS · Checked
- Drink lessNHS Better Health · Checked
- Tips to TryNational Institute on Alcohol Abuse and Alcoholism · Checked
- What’s a standard drink?National Institute on Alcohol Abuse and Alcoholism · Checked
- How alcohol affects your drivingHealth Service Executive · Checked
- To Cut Down or to QuitNational Institute on Alcohol Abuse and Alcoholism · Checked
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