Quit, Cut Back, Prevent: Small Intentional Changes Can Make a Big Impact

multigenerational family barbecue
As parents, caregivers, prevention specialists, or other adults, what we do influences the young people around us. Kids notice the role alcohol plays in our everyday routines, our celebrations, and how we cope with stress. When adults pause their use of alcohol, they model healthy decision making and lifestyle choices.
Whether you drink alcohol socially, daily, or occasionally, or you’re “sober-curious,” there are good reasons to take a break. If you have young people in your life, we encourage you to be intentional about creating spaces and situations that aren’t centered around alcohol.

Why take a break?

  • Model healthier ways to have fun and cope
    Avoiding alcohol during social events, or after a long day, shows young people that having fun and managing stress don’t require substance use.
  • Be an example of honesty and openness around substances
    When adults examine their own relationship with alcohol, it sets the stage for open and honest conversations with youth about the benefits of not using. This empowers them to think critically about their decisions.
  • Support your physical and mental health
    Reducing or eliminating alcohol has huge physical and mental health benefits. It can boost energy levels, improve sleep, help you maintain a healthy weight, improve liver function, blood pressure, and heart health, improve your cognitive function, lower cancer risk, and improve mental health.
  • Self-Reflect
    Taking an intentional break provides greater understanding of your habits and their impact on your life, enabling you to make healthier choices moving forward.
  • Be Present
    For the young people in your life and all of your important relationships, taking a break from alcohol can mean you are fully attentive, engaged, and showing up as your best self.

Thinking about a change?

Whether you want to quit completely, cut back, or take a break, changing alcohol habits can be tough to navigate. And depending on how much you drink, it could be unsafe. Here are some tips to get started:

  • Talk with someone you trust about your plans. This can help to relieve internalized pressure and get support. You may find someone willing to cut back with you.
  • Think about the times you will be most likely to want to drink, and make a plan for how you can navigate that.
  • If you are concerned about your health, check out the resources below to make a plan. Consider talking with your doctor before you stop.
Resources for a Deeper Dive

The Guest Interview: Benefits and Tips for Success Host Julie Yerkes, Community Engagement Director for The Partnership, interviews guest Judith about her decision to cut out alcohol.

Preventing Youth Alcohol Use in NH: Learn about alcohol in NH and you can support youth prevention, whether you are a parent, caregiver, or professional.

Rethinking Drinking: Learn how much alcohol is too much for you, what a standard drink size is, and how you can cut back.

12 Ways to Curb Your Drinking: Practical tips to reduce the amount you drink.

Reframe App: Downloadable app to help you track your drinking habits, and learn strategies to cut back.

Hazelden Betty Ford Foundation: Resources and tips to safely reduce alcohol use.

The Doorway New Hampshire: Support or services across NH regarding substance use and mental health. Call 2-1-1 or visit their website to find a location near you.

It’s Up to You

Making positive change doesn’t require a specific start date–it’s up to you. By taking a pause and reflecting on your habits this summer, you may see things you never had–and gain insights into changes you want to make. Together we can model the skills needed to prevent youth tobacco, alcohol, and other drug use, whether it’s at the dinner table, a celebration, a sporting event, or a summer barbeque.