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Alcohol Reduction for Health

An honest drinking baseline, a safe goal agreed with your doctor, unit tracking and alcohol-free days, liver checks, and plans for the evenings, weekends and celebrations where drinking happens.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Alcohol Reduction for Health, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you organise your own health. It is not medical advice and does not replace a doctor, nurse, pharmacist or other qualified professional. Check any change to treatment, medicine or diet with them first, and get urgent care if you feel unwell.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🩺 Physical Health

Alcohol Reduction for Health

Cutting down or stopping drinking for physical health reasons, with unit tracking, alcohol-free days, liver checks and plans for social situations.

  1. Two-week honest drinking diary
  2. Counting units and standard drinks
  3. AUDIT drinking questionnaire self-check
  4. Withdrawal safety check before cutting down
  5. Choosing between cutting down, a break or stopping
  6. Personal reasons for drinking less card
  7. Baseline liver and blood tests with your doctor
  8. Weekly limit and alcohol-free days plan
  9. Resetting the drinks kept at home
  10. Telling your household about the plan
  11. Sunday units tally in a metrics log
  12. Alcohol-free days tracker
  13. Monthly drinking review
  14. Evening routine at the usual drinking hour
  15. Craving and urge log
  16. Money not spent on drink savings pot
  17. Quarterly body markers check
  18. Thursday weekend drinking plan
  19. Annual alcohol-free month
  20. Annual alcohol and health review with your doctor
  21. Reading drink labels for strength and measure
  22. What alcohol does to the liver, heart and blood pressure
  23. Mapping your personal drinking triggers
  24. Turning down a drink with ready phrases
  25. Delay and distract techniques for cravings
  26. Alcohol and your medicines check with a pharmacist
  27. Sleep before and after cutting down
  28. Calories in your usual drinks
  29. Finding alcohol-free drinks you actually enjoy
  30. Smaller glasses and home measures
  31. Changing the wine-with-dinner habit
  32. Replacing the after-work drink ritual
  33. Asking about medicines that reduce the urge to drink
  34. Choosing support for cutting down
  35. Slip plan for after a heavy night
  36. Three-month rethink of moderation or stopping
  37. Ninety-day progress check and repeat blood test
  38. Wedding or big celebration drinking plan
  39. Holiday plan for drinking less
  40. Festive season plan
  41. Work drinks, conferences and client dinners
  42. Alcohol when pregnant or trying to conceive
  43. Cutting down in later life
  44. Drinking less at university or in your twenties
  45. Evenings after the children's bedtime
  46. Drinking less on shift work
  47. Supporting a partner who is cutting down
  48. Social life that does not centre on drinking
  49. Medically supported withdrawal planning
  50. One-year alcohol-free health markers comparison

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Two-week honest drinking diary

Most people underestimate their drinking by a third or more, because home pours are bigger than pub measures and the odd midweek glass is forgotten by Friday. Writing down every drink for fourteen days, with time, place, size and who you were with, gives you and your doctor a real starting number instead of a guess.

First tasks

  • Set up a note on your phone for logging each drink as you pour it
  • Measure what your usual wine glass and spirit pour actually hold
  • Log every drink for fourteen days without trying to cut down
  • Total each week and mark the heaviest day and the usual setting

Counting units and standard drinks

Guidelines are written in units or standard drinks, but bottles are labelled in percentages and millilitres, so the numbers rarely meet. Learning the simple sum your country uses, and the values of the five drinks you have most often, lets you count accurately without an app in the room.

First tasks

  • Look up how your health service defines a unit or standard drink
  • Work out the units in a bottle of the wine you buy most often
  • Write a card with the values of your five most common drinks
  • Recalculate the diary totals using the card

AUDIT drinking questionnaire self-check

Doctors use the AUDIT, a ten-question screening tool from the World Health Organization, to judge how risky a pattern of drinking is. Completing it honestly at the start, and keeping the score, gives you a recognised measure to share with your doctor and to repeat later, rather than relying on how you feel about your drinking.

First tasks

  • Find the official AUDIT questionnaire from your health service
  • Answer all ten questions with the drinking diary open beside you
  • Write down the score, the date and the band it falls in
  • Send the score to your practice or bring it to an appointment

Make it yours.

Install Alcohol Reduction for Health, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.