Check Your Drinking | Alcohol

You can use this tool to check your drinking. If you want to drink less, you can build a personalized plan that you can print or save.

Some questions may be sensitive. CDC will not share your information or store it in any way after you exit the website.

This tool is for adults 18 years or older. It is not intended for medical diagnosis or treatment.

Estimated Completion Time: 5 - 10 minutes

Let’s get started!

Don’t use your browser's back button. Instead, use the "Previous" and "Next" buttons to navigate through the tool.

First, let’s go over how to count your drinks. Then you can answer a few questions about your alcohol use.

One standard drink is equivalent to a 12-ounce beer, a 5-ounce glass of wine, or a drink with one shot of liquor. If your drinks are larger or stronger, count them as more than one drink.

Graphic outlining the standard drink.

Alcohol by volume (ABV) refers to the strength of the alcoholic beverage.

Below is personalized feedback about your alcohol use. In the following pages, you can answer questions that will help build your customized plan for drinking less.

Drinking less is better for your health than drinking more. For individuals who do not drink alcohol, it is not recommended they start drinking for any reason.

Nonpregnant adults of legal drinking age can choose not to drink, or to drink in moderation by limiting consumption to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed. This is according to the Dietary Guidelines for Americans.

Drinking above these recommended limits increases the risk for injuries and health problems such as:

Cancer
Liver disease
High blood pressure
Stroke, heart disease, and digestive problems
Mental health conditions
Poor sleep

There is no known safe amount of alcohol to drink while pregnant and there is no safe time to drink alcohol during pregnancy. All types of alcohol can be harmful, including all wines and beer.

Most adults in the United States of legal drinking age (21 years and older) follow the recommended limits by not drinking or drinking in moderation. If this surprises you, keep in mind that we tend to spend time with people who drink similar amounts.

graphic showing 3 in 6 people do not drink; 1 in 6 people drink in moderation; and 2 in 6 people exceed moderate drinking.

You should also avoid alcohol if you are taking medications that interact with alcohol, if you have a health condition made worse by drinking, or you plan to drive a vehicle or operate machinery.

Drinking less can decrease your risks!

Making changes can sometimes be challenging.

What are some barriers you face in drinking less alcohol? (Select all that apply or write in your own barrier.)

Stress. Example: I would need to find another way to unwind or forget about my problems. Social situations. Example: Alcohol helps me feel more at ease socially. I feel pressured by others to drink. Alcohol is easy to obtain. Example: People around me drink a lot. I often see alcohol being sold or offered, such as where I shop or in my community. Boredom. Example: I would need to find alternative activities. Habit. Example: Drinking during certain times or on special occasions has become routine for me. Coping. Example: I use alcohol to deal with sadness or anxiety.

Other*

* If you don’t select at least one barrier from the list, your plan will not include tips for overcoming the barriers you face.

Let's set a goal.

How many fewer drinks would you like to have?

per week per drinking occasion

You have taken an important step by setting a goal to drink less.

Don’t feel discouraged if it takes several attempts to reach your goal. Everyone has setbacks. Success is about how you respond to setbacks.

If you have trouble reaching your goal, consider reaching out to a trusted healthcare provider for help.

Drinking too much impacts your mind, your body, and your life. The effects of drinking may also be felt by others.

Here are the motivations you chose to help you drink less:

Here are the barriers you face in drinking less alcohol along with tips for overcoming them.

Stress

Pick up a new hobby or revisit an old one. Painting, board games, playing a musical instrument, woodworking — these and other activities, including exercise, are great alternatives to drinking that can reduce stress.
To unwind at the end of the day, instead of having a drink, go for a walk, connect with nature, or chat with a friend or family member.
Monitor your feelings. When you're worried, lonely, or angry, you may be tempted to reach for a drink. Try to find new, healthier ways to cope with stress, including staying active, meditating, or talking to friends and family.
CDC’s Emotional Well-Being website offers information to help improve emotional well-being, build resiliency, and cope with difficult emotions.
Remind yourself what motivates you to drink less.

Alcohol is easy to obtain

Don't keep alcohol in your house.
Practice ways to say no politely. You don’t have to drink just because others are, and you shouldn't feel obligated to accept every drink you're offered.
Plan social outings to places that don’t serve alcohol, or spend more time with family or friends who will support you in drinking less.
Avoid situations that encourage drinking in excess such as certain bars or clubs, and open bar venues.
Remind yourself what motivates you to drink less.

Boredom

Keep busy. Take a walk, play sports, go out to eat, or catch a movie.
Make a conscious effort to connect socially with friends and family.
Try to find new, healthier activities that are mentally and emotionally nourishing, and that bring you joy, such as a book club, art class, or finding ways to connect with nature.
Each week, plan activities to limit (or eliminate) alcohol for the week. Schedule activities, especially activities with others, to avoid getting bored or lonely and reaching for a drink.
Remind yourself what motivates you to drink less.

Habit

Avoid temptations. Limit time with people and in places that make you want to drink. If you associate drinking with certain events, such as holidays or vacations, develop a plan for managing them in advance, including substituting with non-alcoholic drinks.
When you're at home, pick up a new hobby or revisit an old one. Exercising, painting, board games, playing a musical instrument, woodworking — these and other activities are great alternatives to drinking.
Choose alcohol-free days where you decide in advance not to drink. You may want to abstain for a week or a month to see how you feel physically and emotionally without alcohol in your life. Taking a break from alcohol can be a good way to start drinking less.
Create a new routine to wind down at the end of the day. Light exercise, a short walk, connect with nature, meditation, or even a relaxing bath may do the trick!
If you typically have a drink in hand while doing certain activities, try switching to a non-alcoholic drink.
Remind yourself what motivates you to drink less.

Coping

Ask for support. Dealing with problems or trauma while cutting down on your drinking may not always be easy. Let friends and family members know that you need their support. Your doctor, counselor, or therapist may also be able to offer help.
Try to spend more time with family or friends who will support you in drinking less.
CDC’s Emotional Well-Being website offers information to help improve emotional well-being, build resiliency, and cope with difficult emotions.
Watch out for anger, resentment or grudges. Try navigating these feelings with exercise, talking the situation through with a trusted friend, getting rest, and choosing a “live and let live” mindset instead of drinking.
Remind yourself what motivates you to drink less.

Can you think of other strategies to help you overcome your barriers?

Drinking less is better for your health than drinking more.

For individuals who do not drink alcohol, it is not recommended they start drinking for any reason.

Nonpregnant adults of legal drinking age can choose not to drink, or to drink in moderation by limiting consumption to 2 drinks or less in a day for men or 1 drink or less in a day for women, on days when alcohol is consumed.

Drinking less reduces the risk for injuries and health problems such as:

Cancer
Liver disease
High blood pressure
Stroke, heart disease, and digestive problems
Mental health conditions
Poor sleep

Persistence is key! Don’t feel discouraged if it takes several attempts to reach your goal.

Thank you for visiting this site. This tool is intended for adults 18 years or older. Please talk to your healthcare provider or another trusted adult if you have concerns about your drinking.

Thank you for visiting this site. This tool is not designed to help people who have a history of alcohol use disorder. Please contact your personal healthcare provider if you would like to talk with someone about your drinking. Other resources include SAMHSA’s Substance Abuse Treatment Facility Locator, NIAAA's Alcohol Treatment Navigator, and the National Drug and Alcohol Treatment Referral Routing Service available at 1-800-662-HELP.

Thank you for using this tool. Please also visit the following sites to learn more about having a healthy and safe pregnancy.

Check Your Drinking. Make a Plan to Drink Less.

Tool to Check Your Alcohol Use

Welcome!

How old are you?

Have you ever been diagnosed with alcohol use disorder?

Are you pregnant?

What sex were you assigned at birth, on your original birth certificate?

How do you describe your current gender?

How often do you have a drink containing alcohol?

How many drinks containing alcohol do you have on a typical day when you are drinking?

How often do you have 4 or more drinks on one occasion?

What motivates you to drink less or stop drinking? (Select all that apply or write in your own reason.)

Other

What are some barriers you face in drinking less alcohol? (Select all that apply or write in your own barrier.)

Other*

How many fewer drinks would you like to have?