Check Your Drinking | Alcohol

people on gauge or scale with woman holding the gauge needle Drinking too much alcohol can be harmful. Everyone can benefit from drinking less alcohol or not drinking at all. This tool checks your drinking and can give advice. If you want to drink less, it can also help you build a plan to make healthier choices.

Some questions may be sensitive. Any information you provide is for your personal use only. Your information will not be stored or shared.

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

Estimated Completion Time: 5 - 10 mins

Let’s get started!

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Definition of a standard drink

Thank you. Before answering questions about your alcohol use, let’s go over how to count your drinks.

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.

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

Cancer
Liver disease
High blood pressure
Stroke, heart, and gastrointestinal problems
Mental health issues
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. Do not drink if you are pregnant, might be pregnant, or are trying to get pregnant.

Most U.S. adults of legal drinking age follow the recommended limits. 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!

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

Finished!

In the past 6 months, have you thought about drinking less or not drinking at all?

Yes Sometimes No

Would you like to drink less?

Yes No

How ready are you to drink less?

I don’t plan to drink less in the near future. I’m not sure if now is the right time. I may be ready with some encouragement or support. I have decided to drink less and plan to do so. I have already started to drink less, or I stopped drinking altogether.

Thank you for taking the time to answer these questions about your alcohol use. Uncertainty about change is normal and understandable.

No matter how much you drink, drinking less can improve your short- and long-term health. Even small changes can make a big difference. Making changes can be easier if you break things down into steps.

When you are ready, consider drinking less. In the meantime:

Count your drinks, including how often and how much you drink.
Notice how drinking affects you.
Make a list of pros and cons for drinking less.
Address other priorities that may be in the way.
Ask for support from your healthcare provider, a friend or family member, or someone else you trust.
Take steps to be safe.

Select another option above if you still want to continue with the tool.

Uncertainty about change is normal and understandable. Making a change earlier is likely to be more successful. This tool provides resources to help you.

No matter how much you drink, drinking less can improve your short- and long-term health. Even small changes can make a big difference. Making changes can be easier if you break things down into steps.

Congratulations on your decision to drink less or stop drinking. You’re making a healthier choice.

No matter how much you drink, drinking less can improve your short- and long-term health. Even small changes can make a big difference. Making changes can be easier if you break things down into steps.

Congratulations! Drinking less or eliminating drinking altogether is a healthier choice.

Finished!

Those are good reasons to drink less or stop drinking alcohol altogether. It isn’t always easy to make a change.

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

Stress. I would need to find another way to unwind or forget about my problems. Social situations. Alcohol helps me feel more at ease socially. I worry about fitting in, and I don’t want to miss out on fun times. Alcohol is easy to obtain. People around me drink a lot. It seems that alcohol is sold or offered everywhere. Boredom and loneliness. I need to find alternative activities to do with others. Habit. Drinking during certain times or on special occasions has become routine for me. Coping. I find it hard to deal with sadness or anxiety and often reach for a drink.

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.

Setting a goal to limit how often you will drink and the number of drinks you will have can start you on the path to drinking less.

How many fewer drinks would you like to have per week or per drinking occasion?

1 or 2 3 or 4 5 or 6 7 or more I want to stop drinking alcohol altogether.

Thank you for using this tool and congratulations on setting a goal to drink less.

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

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, go for a walk and chat with a friend or partner instead of having a drink.
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.
How Right Now is a resource designed to promote the emotional well-being and resiliency of people affected by COVID-19 pandemic–related stress, grief, and loss. However, it can help anyone trying to cope with difficult situations. Please visit How Right Now to learn more.
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.
Avoid situations that encourage drinking in excess such as happy hours 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.
If you drink to ease the pain of loneliness, 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.
Each Sunday, 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

Guard against temptation. Steer clear of people and 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 after-work routine to wind down at the end of the day. Light exercise, a short walk, 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.
How Right Now is a resource designed to promote the emotional well-being and resiliency of people affected by COVID-19 pandemic–related stress, grief, and loss. However, it can help anyone dealing with stress and trying to cope with difficult situations. Please visit How Right Now to learn more.
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 multiple health problems such as:

Cancer
Liver disease
High blood pressure
Stroke, heart, and gastrointestinal problems
Mental health issues
Poor sleep.

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

Finished!

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.

Finished!

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.

Finished!

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

Finished!

Check Your Drinking. Make a Plan to Drink Less.

Welcome!

Let’s get started!

How old are you?

Have you ever been treated for an alcohol problem or told by a healthcare provider that you have an alcohol use disorder?

Are you pregnant?

What is your current gender?

Definition of a standard drink

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?

In the past 6 months, have you thought about drinking less or not drinking at all?

Would you like to drink less?

How ready are you to drink less?

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

Other

What are some barriers or roadblocks 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 per week or per drinking occasion?