How to Practice Mindful Drinking During the Holidays (and Beyond)
The holiday season often brings plenty of opportunities to raise a glass—but it can also lead to overindulgence if we’re not mindful. Practicing moderate drinking doesn’t mean missing out on the fun; it means enjoying yourself without crossing into the territory of regret, hangovers, or health risks.
Below are practical, evidence-based strategies I often share with my clients to help them drink mindfully, maintain control, and feel better—both during the celebration and the next morning.
Step 1: Get Educated About Healthy Limits
Know the Guidelines
According to the National Institutes of Health, moderate-risk drinking is defined as:
Daily limits: No more than 2 drinks for men, and no more than 1 drink for women.
Heavy drinking: For men, 5 or more drinks on any single day or 15 or more drinks per week. For women, 4 or more drinks on any single day or 8 or more drinks per week.
While these are general guidelines, individual tolerance varies. Women are typically more affected by alcohol due to physiological differences, and heavy drinking can have more serious consequences for reproductive and overall health.
Know What Counts as “One Drink”
Beer: 12 ounces (about 5% alcohol) — remember, a pint is 16 oz, so it’s slightly more than one drink.
Wine: 5 ounces (about 12% alcohol) — about 5 glasses per standard bottle.
Liquor: 1.5 ounces (about 40% alcohol) — a single shot.
Tip: Drinks at dinner count, too.
Understand BAC (Blood Alcohol Content)
Keeping your BAC under 0.06% is key to staying in control. Above this level, reasoning becomes impaired, and even those with good intentions are more likely to keep drinking.
Binge drinking: A BAC of 0.08% or higher—about 5 drinks for men (4 for women) within 2 hours.
Step 2: Have a Game Plan Before You Drink
Going in with a plan helps you avoid the “open-ended night” that often leads to overconsumption.
Before you head out, decide:
How long you’ll stay.
Who you’ll be with.
What time you’ll head home.
Step 3: Smart Strategies While Drinking
Eat before you arrive at the event.
Pace yourself—limit to one drink every 30 minutes.
Alternate between alcoholic and non-alcoholic drinks.
Drink water between drinks.
Snack while drinking to slow absorption.
Know how alcohol interacts with any medications you take—many can amplify its effects.
Step 4: Shift Your Mindset
Share your goal of moderate drinking with friends who will be supportive.
Ask yourself: Is this about connection or alcohol? If it’s the latter, reconsider the environment.
Plan activities that don’t revolve around alcohol.
Break the “after work” drinking habit with other activities like exercise, a movie, or a hobby.
Keep your “why” front and center—less money spent, no hangover, more energy, and self-control.
Step 5: Practice Mindfulness With Alcohol
Savor the taste, aroma, and texture of your drink.
Notice the atmosphere and the way people are interacting.
Pay attention to how alcohol affects your body and mood in real time.
Journal your experiences and insights.
Keep a running list of the benefits you’ve noticed from moderate drinking.
Final Thoughts
Like any skill, mindful drinking gets easier with practice. By combining education, preparation, and self-awareness, you can enjoy the social benefits of drinking without the negative consequences.