Everyday drinking routines
How to Stop Drinking When Bored: Make a Plan for Tonight
If you keep reaching for a drink because the evening feels empty, start with the part of the day you want to change. Choose something you would like to do, make it easy to begin and have another option ready. A plan for the gap after dinner is more concrete than promising to “stay busy” all evening.
Find the part of the evening that needs a plan
“I drink when I’m bored” can describe different situations: the hour after work, dinner alone, a quiet Saturday or scrolling in front of the television. Pick one you recognize. Where are you, what has just finished and what would you like to happen next?
NIAAA’s planning worksheet pairs situations or cues with an alternative response. You can use that simple structure to prepare for a familiar empty stretch of time. For example: “After dinner, when I usually pour a drink and keep scrolling, I’ll start the film I chose earlier.”
Write the plan somewhere you will find it. It can be a line in a notebook or a phone note. You can also decide who to invite or what to put within reach before that part of the evening arrives.
Sources & further reading [1]
Choose something you actually want to do
The NHS includes finding another activity among its suggestions for drinking associated with boredom. Start with your available energy, money and space. A useful option can be quiet, social, creative or simply pleasant.
If you have spent the day doing things for other people, another list of chores may not appeal. You could choose a familiar game, an album you want to hear or something to make with your hands. These are ideas to adapt, rather than a prescribed set of recovery activities.
Scroll horizontally to compare all columns.
| What you would like | An idea to try | Prepare the first step |
|---|---|---|
| Some company | A call while you both make dinner. | Ask a friend about a time before the evening starts. |
| Something to get absorbed in | A puzzle, drawing, a game or a small repair. | Leave the materials out where you will use them. |
| A change of scene | A walk, a library visit or an evening class that suits you. | Check access, opening times and the way home. |
| A low-effort evening | A familiar film, music or an audiobook. | Choose it in advance so you can start when you sit down. |
Sources & further reading [2]
Make the first few minutes easy
NIAAA suggests developing or returning to activities and friendships when drinking has occupied a lot of your time. Begin with something you already know you like.
“Learn to cook” leaves a lot to decide. “Make that noodle recipe tonight, with the ingredients already bought” gives you a place to begin. If you are tired after work, keep an easy meal and a film as another option.
Sources & further reading [3]
An example for the gap after dinner
Here is one possible evening. Adapt the example to your own interests and circumstances.
“The difficult gap is after I clear the plates. Before dinner, I’ll put my sketchbook on the table and choose an audiobook. After washing up, I’ll make tea, sit at the table and draw while I listen. If drawing doesn’t appeal tonight, I’ll watch the film I saved instead.”
Your version might involve a friend, a project, a quiet activity or leaving home for somewhere you want to go. Name a starting point and one available option. Tomorrow, you can ask which part you actually began and whether you would choose it again.
Give yourself something to look forward to
North Tees and Hartlepool NHS advises people who identify boredom as a reason for drinking to plan activities they can look forward to and keep in touch with supportive people. A recurring arrangement can give your week a specific date to anticipate.
You might ask, “Would you like to cook together on Thursday?” or “Can we play a game online after dinner?” Offer a particular activity and time so the other person can answer. If they are unavailable, keep an option you can do on your own.
If meeting other people who are changing their drinking appeals to you, a peer group is another possibility. Our guide explains different online meeting formats, privacy questions and what to check before joining.
Sources & further reading [4]
If the evening still feels flat
One disappointing activity gives you something specific to adjust. Was it too demanding, did you want company, or would you simply prefer something else? Keep the part you liked and change the part that did not fit.
NIAAA recommends trying a different approach when the first one is not working. You do not need to keep repeating an activity you dislike just because it appeared on a list.
A brief note about the evening can help you remember your own answer. Keep track of what you enjoyed as well as whether you drank. If you want a record of days with and without alcohol, Freedom’s calendar can hold that history; it does not automatically identify why you drank.
Sources & further reading [3]
When another activity is not enough
If you repeatedly drink more than intended, struggle to control your drinking or worry about its effects, speak with a health professional or local alcohol service. Describe what happens on an ordinary evening; you do not need a label for yourself first.
A health professional can assess withdrawal risk and discuss support. An evening activity cannot do that.
If the immediate problem is a strong urge to drink, our separate night-cravings guide covers actions for that moment and when to seek medical help.
Sources & further reading [5]
Questions about drinking out of boredom
What can I do tonight instead of drinking?
Choose one available activity you would like to do and decide when to begin: a call after dinner, a familiar game, making something or watching a film you have already picked. Prepare a simpler backup. If stopping could cause withdrawal, get medical advice before making a sudden change.
Do I need to find a new hobby?
You can return to something you already enjoy. NIAAA includes renewing activities and friendships among its suggestions. A new interest is an option, but you can also start with a familiar activity and the time or equipment you already have.
Does drinking when bored mean I am dependent on alcohol?
That reason alone does not establish a diagnosis. If controlling your drinking is difficult, it is causing problems or you feel unwell when you delay a drink, discuss this with a health professional. They can assess what support you need.
How long will it take to enjoy evenings without alcohol?
This guide cannot give you a reliable deadline. Try activities that fit your interests and circumstances, then adjust based on your experience. If you are struggling to enjoy things or cope with everyday life, speak with a health professional instead of relying on an activity list alone.
Sources & further reading
- Handling Urges to Drink: Plan Your StrategiesNational Institute on Alcohol Abuse and Alcoholism · Checked
- Drink less alcoholNHS Better Health · Checked
- Tips to TryNational Institute on Alcohol Abuse and Alcoholism · Checked
- Reducing Your Alcohol IntakeNorth Tees and Hartlepool NHS Foundation Trust · Checked
- Alcohol supportNHS · Checked
Look at a familiar drinking routine
Freedom’s short habit lessons explore the situation, what you expect from a drink and another action you could prepare. See what the exercises include.