You've probably heard the phrase. Maybe on TikTok. Maybe from that one mate who reads wellness blogs. Zebra striping.
It sounds like a 1980s hairstyle. It's actually one of the easiest ways to drink less without giving anything up.
So what is it?
One drink with alcohol. One without. Repeat. Black, white, black, white. Like a zebra. Or a Newcastle shirt. Or a very well-behaved piano.
That's it. No app, no programme, no sign-up page with a smiling woman holding a smoothie.
Why it works
I spent ten years in public health trying to get people to do the healthy thing. The big lesson? Willpower is rubbish. It runs out by Wednesday. Mine runs out by Tuesday lunch.
What works is making the good choice the easy one. Zebra striping does exactly that. You don't have to say no. You just say “and one of those”.
The empty glass problem
Most of us don't drink because we're desperate for alcohol. We drink because our hand's empty. An empty glass is a vacuum, and nature, and your mate at the bar, abhor a vacuum.
Keep your hand full and the night slows down. You stay sharp, you remember the funny bits, and on Monday you tell the story instead of being in it.
A word of warning
Zebra striping is a gateway. First you're alternating drinks. Then you're feeling great on Sunday mornings. Then you're buying running shoes. Next thing you know, you're doing five-hour runs and nobody's seen you at the pub since 2024. You've swapped hangovers for hamstrings. Still out the game. Just with better calves.
Stripe responsibly.
Who's it for?
Anyone who likes a drink but wants a bit less of it. People who don't want to stop, but are fed up of Sunday feeling like a hostage situation. Drivers. Early starters. Anyone who'd like to remember the end of the night.
The secret ingredient
A stripe only works if it's something you actually want. Warm lemonade isn't a stripe, it's a punishment. Alcohol-free beer is perfect: it looks like a pint, tastes like a pint, and nobody's checking your can. Try Forgot To Take My Pils or Fierce Beer 1983.
The deal bit
Mix any 6 drinks and save 5%, up to 15% for 24. For more, read our zebra striping guide.
The serious bit
Zebra striping is about drinking less, not more. Every drink shows its exact ABV, and 0.0% means zero. If you're worried about your drinking, your GP is a great first call, and the NHS website has support.
