You've heard the advice. “Have a few drink-free days a week.” Usually from someone in a fleece who's never had a bad day at work in their life.
I know. I used to be one of those people. Well, I worked in public health for ten years. I didn't wear the fleece. Much.
But here's the thing: they're right. Here's why drink-free days matter, and how to do them without turning into a fleece person.
What the NHS says
The NHS advises no more than 14 units a week if you drink, spread over three or more days. And if you want to cut down, have several drink-free days each week.
That's the official bit. Now the useful bit.
Willpower is a scam
Ten years of behaviour change taught me one thing. Willpower runs out. Usually around Wednesday at 6pm, right next to the fridge.
What works is making the good choice the easy one. You don't beat a habit. You swap it. Same time, same glass, same sofa. Different drink.
Pick your days (not Friday)
Don't start with Friday. That's like learning to swim in the Atlantic. Start with Monday and Tuesday, when nothing ever happens. Literally nothing. Has anything good ever happened on a Monday?
Same days every week. After a few weeks, it stops being a decision. It's just what Mondays look like.
Keep the ritual
A cold Athletic Upside Dawn after work. A Pearsons and tonic. A Pierre Zéro Merlot 20cl with your tea. The sigh as you sit down is the same. The morning after is not.
Notice how you feel
Pay attention to Wednesday mornings. More energy? Better mood? Nicer to your colleagues? Write it down. On a rubbish day, read it back.
Fair warning, though. Some people feel so good they start running. Then it's five-hour runs every Sunday and you never see them again. Swapped hangovers for hamstrings. Still out the game.
The deal bit
Mix any 6 drinks for 5% off, up to 15% for 24. More ideas in our weeknight swap guide.
The serious bit
The NHS is clear there's no completely safe level of drinking. Drink-free days are one of the simplest ways to drink less. If you're worried about your drinking, your GP is a great first call.
