-- A plan to drink less needs something to check it against. For adults trying alcohol moderation, a record of Friday's orders can show where a soda replaced a cocktail and where an extra round was added.
Photo Credit: George Morina
Researchers call it "zebra striping" when drinkers alternate alcoholic and nonalcoholic orders. In their 2024 UK report, KAM and alcohol-free beer brand Lucky Saint also counted people who had both during pub or bar visits without alternating. The combined figure for 18- to 24-year-olds was 78%.
María Camila Atehortúa, a clinical cognitive behavioral psychologist and chief operating officer of Unconscious Moderation (UM), suggests looking for the point at which a drinking plan changed.
"The useful detail may be that your plan changed when somebody else ordered a round. Put that next to the drink count. Now you have a situation to prepare for, rather than a vague promise to drink less next time."
UM is an alcohol moderation app with a 90-day program of guided hypnotherapy, journaling, mindful movement and daily reading. Its drink tracker lets users plan a session, log drinks and review their entries afterward. Journal prompts invite them to examine what influenced those choices.
The tracker records spending too. Someone reviewing the week can look at what they spent alongside what they drank, then decide what they want to change before their next outing.
Keeping a record is among the strategies recommended by the National Institute on Alcohol Abuse and Alcoholism. Its guidance suggests noting each drink before consuming it, which may help people slow down. A paper card or phone note can serve that purpose; an app is one way to keep the entries together.
Counting glasses has its limits. NIAAA notes that alcohol strength and serving size vary, and a serving may differ from a standard drink. Recording those details makes it possible to compare the amount of alcohol consumed, even when the drinks themselves change.
About Unconscious Moderation
Unconscious Moderation (UM) offers adults a 90-day alcohol moderation program. A drink tracker and guided journal are built into the app.
UM is not medical treatment or a substitute for professional care. Moderation is not appropriate for everyone; a healthcare professional can advise on a suitable approach.
Contact Info:
Name: Camila Atehortua
Email: Send Email
Organization: Unconscious Moderation
Website: https://um.app/
Release ID: 89204237
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