“We must have a drink before the end of the year!”

December is a perfect storm for anyone trying to cut back on drinking. Between end-of-year deadlines, work parties, family gatherings and school events, alcohol is suddenly everywhere.

It can make drinking feel not just normal, but expected.

But if you want to drink less (or not at all) this silly season, you don’t have to rely on willpower alone. Having a plan can help.

Some evidence suggests when goals are focused on how you’ll approach something – such as a not-drinking strategy – rather than what you’ll avoid (alcohol), it’s easier to follow through.

So here are some simple strategies, backed by evidence.

1. Make a plan

When making decisions, our brains tend to prioritise immediate goals over long-term ones. Scientists call this “present bias”. This means it’s harder to keep your long-term goal (cutting back on alcohol) in mind when confronted by the chance for immediate gratification (having a drink).

But if you plan when you will and won’t drink in advance, you reduce the need to make this decision in real time – when alcohol is in front of you and your willpower may be lower and you’re more driven by emotion.

Look ahead at your calendar and choose your drinking and non-drinking days deliberately. Committing to the plan ahead of time reduces the chances of opportunistic drinking when social pressure is high.

2. Track your drinks

Tracking when and how much you drink is one of the most effective and well-supported strategies for reducing alcohol use and staying motivated.

You may be surprised how much tracking alone can change your drinking, simply by being more mindful and helping you understand your patterns.

It doesn’t matter how you do it – in an app, a notebook or even on your phone calendar. Writing it down is better than trying to remember. And doing it consistently works best. Aim to record drinks in real time if you can.

There are lots of free, evidence based apps, such Drink Tracker, that can help you track your drinking and drink-free days.

3. Try zero alcohol drinks

For many people, the rise of alcohol-free beer, wine and spirits has made it much easier to enjoy the ritual of drinking at social events, without the intoxication.

But they’re not for everyone – particularly those who find the look, smell and taste of alcohol triggering. Know yourself, see what works, and don’t force it if it’s not helping reach your goals.

4. Slow the pace

If your aim is to cut back, try alternating each alcoholic drink with something non-alcoholic.

Water is best, but zero, low or non-alcoholic drinks can still reduce how much you drink overall – and as a bonus they can also help you stay hydrated, which may reduce the chance of a hangover.

Eating something healthy and filling before and during drinking is also a good idea. It prevents rapid spikes in blood alcohol levels, as well as slowing the absorption of alcohol into your system. This means your body has a better chance of metabolising the alcohol.

Eating well can also help calm the cravings for sugary, fried and salty foods that are often triggered by alcohol.

5. Beware of an all-or-nothing approach

Don’t fall into the “goal violation” trap (sometimes called the abstinence violation effect). That’s the when slipping up makes you abandon your plan altogether.

Maybe someone talks you into “just a splash” – or one drink somehow becomes five – and you tell yourself: “Oh well, I’ve blown it now.”

But a slip is just a slip – it doesn’t mean you have to give up on your goals. You can reset straight away, at the next drink or the next day.

6. Set up accountability

Letting a friend or partner know that you are trying to drink less helps you stay accountable and provides support – even better if they join you.

7. Have responses ready

People may notice you’re not drinking or are drinking less. They may offer you a drink. Try a simple “I’m good” or “I’m pacing myself tonight”. Work out what feels OK to you – you don’t need to give long explanations.

8. Be kind to yourself

When you’re making a big change, it won’t always go smoothly. What matters is how you respond if you slip up. Shame and guilt often lead to more drinking, while self-compassion supports longer-term behaviour change.

Instead of seeing a slip as failure, treat it as information: What made it hard to stick to your goals? What could help next time?

December doesn’t have to derail your goals

Change comes from consistent small steps, even during the busiest month of the year. Focus on developing a relationship with alcohol that you are in control of, not the other way around.

If you are trying to make changes to your drinking, talk to your GP or check out free evidence-based resources such as Hello Sunday Morning, SMART Recovery and the Alcohol and Other Drug Hotline.

This article is republished from The Conversation, a nonprofit, independent news organization bringing you facts and trustworthy analysis to help you make sense of our complex world. It was written by: Katinka van de Ven, UNSW Sydney and Nicole Lee, Curtin University

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Katinka van de Ven is the Research Manager of Hello Sunday Morning. She also works as a paid evaluation and training consultant in alcohol and other drugs. Katinka has previously been awarded grants by state governments and public funding bodies for alcohol and other drug research.

Nicole Lee works as a paid evaluation and training consultant in alcohol and other drugs. She has previously been awarded grants by state and federal governments, NHMRC and other public funding bodies for alcohol and other drug research. She is CEO of Hello Sunday Morning, a government funded not for profit service.