The Moderation Playbook: Practical Rules That Work

Is Moderation Right for You?

Moderation works best for people who:

• Have not developed physical dependence
• Can go several days without drinking without distress
• Want to reduce consumption for health or lifestyle reasons
• Have a support system in place

If you experience withdrawal symptoms when you stop, please consult a healthcare provider before attempting moderation.

The Rules

1. Set Hard Limits Before You Start

Decide your maximum drinks BEFORE the first sip. Write it down. Tell someone. The prefrontal cortex that makes good decisions is the first thing alcohol impairs.

2. The Two-Drink Maximum

Research consistently shows that health risks increase significantly above 2 standard drinks per occasion. Make this your ceiling, not your target.

3. Drink Days vs. Dry Days

Designate specific days as alcohol-free. Start with 3-4 dry days per week and build from there. This prevents daily drinking from becoming automatic.

4. The Water Rule

Alternate every alcoholic drink with a full glass of water. This slows consumption, reduces total intake, and keeps you hydrated.

5. No Drinking Before 5 PM

Setting a time boundary prevents day-drinking and reduces the window for consumption.

6. Track Everything

Use ResetPoint to log every drink. Awareness is the foundation of change. Most people significantly underestimate their consumption until they start tracking.

7. Choose Quality Over Quantity

Invest in one good glass of wine instead of a bottle of cheap stuff. Savor it. Make drinking an intentional experience rather than an automatic behavior.

When Moderation Isn't Working

If you consistently exceed your limits, find yourself negotiating with your own rules, or feel anxious about dry days — it may be time to consider a period of abstinence. There's no shame in adjusting your approach.