The drink-less playbook.
Practical, science-informed guides on drinking less alcohol, feeling better, and making it stick, from the makers of the colorful alcohol tracker.
Why Tracking Your Drinks Works: The Science of Habit Change
Self-monitoring is one of the best-studied behavior-change tools there is. Here's why writing it down makes you drink less.
Mindful drinkingWhat Does “Sober Curious” Mean? A Beginner's Guide
You don't need a rock bottom to rethink your drinking. What sober curiosity is, where it came from, and how to try it.
HealthHow Much Alcohol Is Too Much? What the Guidelines Actually Say
Units, standard drinks, weekly limits, decoded. What health authorities recommend and how to know where you stand.
Mindful drinkingMindful Drinking: What It Is and How to Start Today
Drinking with intention instead of on autopilot. A practical starter guide to mindful drinking, tonight.
ChallengesDry January: The Complete Guide to a Month Off Alcohol
Everything you need to make 31 days alcohol-free actually happen, prep, pitfalls, payoffs, and what to do on February 1st.
Health15 Benefits of Not Drinking Alcohol, Backed by Science
Better sleep, brighter skin, fuller wallet, happier liver. What the research says you gain when the drinks stop.
TipsHow to Drink Less Alcohol: 12 Practical Strategies That Actually Work
Real-world tactics for cutting back, no willpower heroics required, just smarter defaults and a streak worth protecting.
ChallengesSober October: Your Complete Guide to a Month Off Alcohol
Everything you need for a month off alcohol: the benefits, how to prep, a week-by-week plan, and what to do on November 1.
HealthWhat Happens When You Stop Drinking Alcohol? A Week-by-Week Timeline
From the first night of better sleep to the three-month glow-up, what your body actually does when the drinks stop.
ScienceWhy You Crave a Drink: Alcohol, Dopamine, and Habits
Why you reach for a drink at 6pm. How alcohol hijacks your reward system, and why cravings fade when you cut back.
TipsThe Best Non-Alcoholic Drinks and Mocktails to Order
The best alcohol-free drinks to order at a bar or make at home, from mocktails to non-alcoholic beer and spirits.
TipsHow to Say No to a Drink: 10 Scripts That Actually Work
Turning down a drink without the awkwardness. 10 simple, tested lines for parties, work events, and pushy friends.
TipsHow to Stop Drinking Every Night: Breaking the Daily Habit
Why the nightly wine or beer becomes automatic, and practical steps to break the every-night pattern for good.
HealthAlcohol and Your Skin: What Changes When You Cut Back
Alcohol dehydrates skin and triggers redness. What drinking does to your face, and how it changes when you cut back.
HealthDoes Cutting Back on Alcohol Help You Lose Weight?
Does drinking less help you lose weight? How alcohol calories and stalled fat-burning add up, and what changes.
HealthAlcohol and Anxiety: What Causes Hangxiety and How to Beat It
Why alcohol makes anxiety worse the next day. The science of hangxiety and how to break the drink-anxiety loop.
HealthAlcohol and Sleep: Why You Sleep Worse After Drinking
Alcohol helps you fall asleep but wrecks the rest that follows. How it disrupts REM, and how cutting back restores sleep.
HealthHow Long Does Alcohol Stay in Your System?
How long alcohol stays in your blood, breath, and urine, and why sleeping it off doesn't always work.
HealthWhat Is a Standard Drink? Units and Measures Explained
What counts as one standard drink, US drinks vs UK units, and why the pour in your glass is often more than you think.
HealthHow Many Calories Are in Alcohol? A Drink-by-Drink Guide
How many calories are in beer, wine, and spirits, why they add up fast, and how cutting back helps.
Put the playbook into practice
Drylendar turns drinking less into a colorful calendar you'll actually want to fill. Free on iPhone.
