Mindful Drinking: How Cutting Down Can Change Your Life

by Rosamund Dean

Everybody knows they should drink a bit less, but good intentions are hard to keep. MINDFUL HOW CUTTING DOWN WILL CHANGE YOUR LIFE shows not only why you should, but also how you can, in a way that will change your life forever.

Ever woken up worrying that you said the wrong thing at work drinks the night before? Felt frustrated with yourself for polishing off the entire bottle of wine when you only intended to have one glass? The emotional pull of alcohol is strong, but Mindful How Cutting Down Will Change Your Life is here to help us cultivate a new, healthy and more mindful relationship with alcohol.

Journalist Rosamund Dean combines scientific expertise with practical advice in a game-changing four step The Problem, The Incentive, The Clean Break and The End Game. Drinking less will improve your mood, your skin and your body as well as reduce stress and anxiety for the long term.

Genres: Nonfiction, Health, Self Help, Personal Development, Alcohol, Personal Growth, Audiobook

192 pages, Paperback

Published April 20, 2021

Reviews

[Katherine · Rating 4 out of 5]

A useful book, helping to keep me motivated in my quest to be a mindful drinker! It’s fairly short, so I listened to this over a few mornings when getting ready for the day ahead.

[Taron · Rating 4 out of 5]

I think it wasn't an easy think for Dean to try to explain mindfulness in a few chapters to a British audience, but she does a pretty good job. She takes the reader through a really good way to re-frame your relationship to alcohol. Most of us might not abuse it to excess all the time, but it's very common to have some bad habits when it comes to alcohol. And I think there's a tendency when you get a little tired of hangovers or weight gain to think the only option is to give up booze entirely, but that isn't always realistic. I am a big fan of mindful eating and this fit right in with my philosophy.

[Heather Mckay · Rating 5 out of 5]

more books like this please

so many books on complete abstinence and not enough on cutting down/mindful drinking. the psychology of drinking has been fully understood and conveyed by the author something i feel many of us can relate to. honestly written with good advice given.

[Jen Brodehl · Rating 2 out of 5]

2 Stars- I love a good cocktail and also books that help teach you about how to be mindful of alcohol. This book just felt like a bunch of regurgitation of books I’ve already read and I skipped a lot. Not very interesting or helpful.

[Sarah Rayman · Rating 3 out of 5]

Solid and pretty helpful but didn’t blow my mind

[Kenneth · Rating 4 out of 5]

Listened to the audiobook read by the author, and that's the version I'd recommend to anyone. The author has a wonderful and friendly voice, like having a conversation with a close friend.

I'll give this another listen later when I try to follow her instructions :)

[Riane · Rating 4 out of 5]

Very interesting read! Thought provoking - realizing how the expectation to drink alcohol is tied to so many human experiences, and how strange it is to decline. I like that she encourages mindful enjoyment and doesn’t completely reject enjoying a drink when the occasion calls for it. (I did not read the second half, the practical application part because I rarely drink these days! But validating, to see some experiences are very normal after having a few drinks, such as anxiety the next day, etc.)

[Michelle · Rating 5 out of 5]

Good tips for cutting back, legit reasons for doing so, all from a non-shaming perspective. Enjoyable reading as well.

[Ana · Rating 4 out of 5]

Helpful tips!

As someone who wants to cut back on my drinking, this was a helpful, non-judgmental book with some tips I’ve not seen before.

[Grace · Rating 3 out of 5]

I’ve given this three stars because the author’s aim for the book is sound and needed. I guess we all come to the process of reducing alcohol consumption from different starting points, and I found a lot of the advice to be common sense. I do think this book would be the perfect preparatory reading for dry January. Probably every drinker should read it.

[Jung · Rating 5 out of 5]

Rosamund Dean’s "Mindful Drinking: How Cutting Down Can Change Your Life" explores a practical approach to reducing alcohol consumption without complete abstinence. The book is aimed at individuals who feel that their drinking habits may not be healthy but are not necessarily addicted. It presents mindful drinking as a way to create a healthier relationship with alcohol by understanding triggers, making conscious choices, and recognizing the impact of drinking on mental and physical well-being. Dean’s approach is about awareness rather than restriction, helping individuals enjoy alcohol in moderation without guilt or dependence.

Many people drink out of habit, social pressure, or as a coping mechanism for stress and anxiety. Alcohol is deeply ingrained in social culture, making it difficult to recognize when consumption becomes excessive. The book encourages readers to ask themselves why they drink, identifying underlying emotional triggers. It explains how drinking can be linked to perfectionism, people-pleasing, or even societal expectations, particularly for women who face unique pressures. Dean also discusses “hangxiety,” the heightened anxiety that follows drinking, and how alcohol’s effects on serotonin levels create a cycle of dependence. Understanding these psychological patterns allows individuals to take control and break free from unhealthy drinking habits.

Mindful drinking is not just about cutting down; it’s about making intentional decisions. By learning to pause and reflect before drinking, individuals can create new habits that align with their goals. Dean highlights the numerous benefits of reducing alcohol, including better sleep, improved memory, clearer skin, weight loss, and enhanced emotional well-being. She emphasizes the importance of mindfulness—being present in the moment and aware of one’s choices—rather than simply following routines or social norms. By incorporating mindfulness into daily life, individuals strengthen their ability to make conscious decisions rather than drinking out of habit.

To implement mindful drinking, Dean suggests starting with a 28-day alcohol-free challenge. This temporary break serves as a reset, allowing individuals to evaluate their habits without external pressures. During this period, tracking drinking patterns and emotions can provide insight into personal triggers. While social situations without alcohol may feel awkward at first, the book suggests alternative drinks and activities to make the transition easier. It also emphasizes the importance of having a plan for moderation after the 28 days, such as the "rule of three"—drinking only three days a week, never on consecutive days, and limiting drinks per occasion. These structured guidelines help individuals maintain control without feeling deprived.

Maintaining long-term mindful drinking requires self-reflection and regular check-ins. After 12 weeks, Dean recommends evaluating progress, identifying challenges, and adjusting strategies as needed. Mindfulness remains a key tool, not just in drinking but in all aspects of life. Developing healthier habits—such as exercise, hobbies, or socializing in alcohol-free settings—helps replace old drinking patterns with positive alternatives. Reframing the process as a lifestyle improvement rather than a restriction makes it more sustainable. Slip-ups are expected, but rather than viewing them as failures, Dean encourages learning from them and continuing forward.

Ultimately, "Mindful Drinking" provides a practical, flexible approach to reducing alcohol consumption without giving it up entirely. By understanding personal motivations, setting boundaries, and practicing mindfulness, individuals can enjoy drinking in a way that enhances rather than detracts from their well-being. The book promotes self-awareness, self-compassion, and a healthier, more intentional lifestyle that prioritizes long-term happiness over short-term indulgence.

[Laura J. · Rating 5 out of 5]

Great help for anyone who wants to cut down, not quit!

As my husband has reminded me, I have tried to cut down many times with no success; that is until I read/listened to and acted on Rosamund’s excellent advice about how to drink mindfully. I went her recommended 28 days (I actually went 30) sans any wine, which is my drink of choice, which helped me to break me of my knee jerk pour wine every night habit and help me to realize the health benefits I gain by adapting a moderate, mindful plan of drinking. I’ve pretty much gone with her Rule of 3 and do not have wine Monday through Wednesday and committed to shoot for one or two Thursday through Sunday, however never have more than 3 glasses (and that is over many hours of sipping and really enjoying it). I feel like this really did the trick for me and I keep the list of benefits/incentives of mindful drinking, e.g., firmer skin, improved memory, stronger immunity to name just a few, in my daily journal to remind myself of the positive impact my new, improved drinking plan brings. Thank you Rosamund for being so open about your own challenges and sharing your solutions.

[Caren · Rating 4 out of 5]

I'll say 3.5 stars for this one. It was recommended to me by a friend who knows I want to cut back on my drinking and even though I haven't put the practices into use yet, I'm glad I read the book because it seems like it will be helpful in my process. The author describes very clear steps to take to moderate your drinking.

One of the things I didn't like about it is that there was a lot of focus on losing weight/ getting thin/ looking better as a reason to stop drinking. Yes, those things might be true (although, I've been doing dry January and have definitely upped my sweets intake since losing alcohol, so I haven't lost any weight), but I didn't like the message she was sending about how it's desirable to lose weight/get thin/ look better. Also, I recommend the book to a male friend halfway through and then realised that the whole book is written to an audience of women, so I'm not sure if it'll speak to men in the same way.

Overall, though, I liked the book am definitely going to use the tools she outlines. Just felt I'd be remiss if I didn't mention those issues.

[Synthia Salomon · Rating 3 out of 5]

Drinking isn’t a problem for me but this was the Blinkist book of the day

My healthy habit of reading daily brought me here and I pleased it did. “mindful drinking is a fresh, practical approach to rethinking your relationship with alcohol. It’s not about quitting but finding balance – empowering you to drink less while still enjoying life.

The approach involves doing an honest accounting of your drinking patterns and understanding your motivations for turning to alcohol. In recognizing the incentives, it helps you to make intentional, thoughtful choices about every drink, guided by personal goals and values. With benefits like improved health, better relationships, deeper sleep, weight loss, and increased productivity, you can stay focused on what you’re gaining, not on what you’re giving up.

By starting with a 28 day period of abstinence, followed by a strict plan, such as the rule of three, you’ll be setting yourself up for a manageable lifestyle that comes with transformative changes.”

[Colin Marks · Rating 5 out of 5]

I've been meditating now for a couple of years, and have been significantly over-drinking for three decades, so when Kevin Rose (a guy I have a lot of time for) mentioned this book on his podcast I thought I'd give it a try. One key aspect of this book is it's not about stopping drinking, it's about reducing your intake. I drink too much, but I like it, and though alcohol is a large part of my life which I have no desire to lose, I am happy to shed a few dozen units a week.

If you're not into meditation or mindfulness, which is basically consciousness of your thoughts and self-querying, this book probably won't work for you. For me, however, it was a fun read with some good tips. Why are you reaching for the gin? If it's to mask a problem, that problem will still be there tomorrow, so will the gin help more than say a clean tonic or mint tea!?

Simple advice in a chatty self-deprecating style, this is very readable, fun and helpful.

[Jennifer Campaniolo · Rating 4 out of 5]

After reading the US surgeon general’s recommendation to put a cancer warning on all alcohol, I paused and thought about my own drinking habits. I am doing Dry January as a reset, but am not interested in teetotaling forever. The streamlined format of this book made it an easy and quick listen and I like that the author didn’t preach or suggest total abstinence as the only way to handle alcohol if you’re a moderate drinker (she is still a light drinker herself). Her recommendations of set limits, tricks to avoid drinking or drink less, and alternatives to alcohol on no-drinking days seemed really reasonable and doable. And if you want to quit entirely you can still get good ideas from this book, too.

[Jessica Casey · Rating 4 out of 5]

3.5 stars. The content was a bit simple, mostly common sense stuff, but it did a good job putting me in the mood to start cutting back, which is a goal of mine for this year. I like that it focuses on drinking in moderation but not completely cutting alcohol out, since so many books on the topic are focused on quitting drinking entirely (which isn't something I particularly need or desire to do). The only thing was there was a lot of focus on social drinking, which isn't something I do since I'm not particularly social. I bet that's helpful for many people, but those sections were a bit of a waste of time for me to read since it wasn't applicable.

[Gary · Rating 5 out of 5]

It works!

I had been looking for a way to cut back on drinking but not stop entirely - and that’s what this book is all about. The author presents the topic logically, yet with a great touch of British humor and good examples of how she struggled with doing this. She touched on many of my “hot button” issues with an an approach that - so far - is working for me. If you’ve wanted to drink less but weren’t sure about how to approach and implement this goal - this book is for you!

[Maya · Rating 5 out of 5]

Great book. Not only does it provide helpful tips to drink mindfully, but advice and ideas about how you should be treating the people around you in general! Everyone should read this, it provides information that helps you shift your mindset and then how to take action. While this is almost like a book that you complete activities with, I’m sure they are beneficial, however I didn’t nessicarily participate and it was still very useful. Helps you recognize you’re not alone and how to make better and healthier choices.

[Book Grocer · Rating 5 out of 5]

Purchase Mindful Drinking here for just $10!

Rosamund Dean uses her journalistic background to investigate our relationship to alcohol. She provides good advice and looks into the psychological affects and reasons behind why we drink. Very interesting and easy to understand.

Elisa - The Book Grocer

[Diltsify · Rating 5 out of 5]

Practical Advice

Finally! A good, practical book on Mindful Drinking and not becoming completely sober. Lots of good advice, tips and tactics are covered along with a plan to cut down drinking without cutting it completely out. I like most “self help” books, this one does not beat a dead horse. It gives you the advice, and then the books ends. No need to repeat the same info for 100 more pages. Love it and will keep it as a tool to refer back to.

[Sofia Aguilar · Rating 5 out of 5]

if you want to rethink your relationship with alcohol read this!

I loved this book because it is very straight forward and real. I did the 28 days without drinking and now I am hoping to follow the 3 X 3 rule that the author taught me. Drinking 3 days of the week and up to only 3 drinks each time. This book teaches you to rethink each drink you attempt to have and it’s is filled with truths. I strongly recommend it.

[Leah Rich · Rating 5 out of 5]

This was a great book! I loved that it was short with no filler. If you’re sober curious and/or starting a journey of drinking less, this book is a great, approachable, not cringy, place to start. I would also say, that a big journey like this requires more than one book, so don’t expect it to do evvverything.
I listened to the audio and it was less than 4 hours. I will likely listen to it again in a couple months.

[Samantha Reed · Rating 4 out of 5]

interesting

This was an interesting read for me. I didn’t expect it to be framed around people who drink daily looking to change their habits. I do not drink daily, but still want to change my habits and become more mindful. Nevertheless, the book had some good tips and tricks to try to drink more mindfully.

[Garth Hamilton · Rating 4 out of 5]

Accessible introduction to both developing a healthier relationship with alcohol and mindful living. Downsides are the crude language and the fact that it's overwhelmingly geared towards women. That said, there are countless helpful takeaways here for anyone who feels prompted to take back control of their consumption. I'd gladly recommend this book to anyone who wants to cut back.

[Ross Cato · Rating 4 out of 5]

Good approach to rethinking booze. It's everywhere. Essentially having a plan for when/where/why you're going to drink will make it easier to do so. Not every social occasion needs to be accompanied by alcohol. The pandemic changed how I interacted with alcohol so it was nice to read this and have a new framework for how to approach it.

[SiSiLou · Rating 3 out of 5]

3 stars.
Lots of very interesting points and data! but i just didnt connect/engage that much, probably because I realised im not the kind of problem drinker that she is targeting, i dont drink each day and i dont drink because of kids or stress or work functions.

[Ms Maria Hutchings · Rating 3 out of 5]

Easy read, fairly useful.

Was expecting s little more depth to this book, but nevertheless I found it s useful read, and will refer back to it, read it again. It is short which is probably a good thing, easier to digest.

[Holly Crocker · Rating 4 out of 5]

I listened to this, continuing the theme of listening to books about not drinking / drinking less... a great listen. Very mindful! Entertaining, informative, engaging and not too preachy. A very good concise book - well done - I feel the objective set out to be achieved was 100%.

[Nicholas Peter · Rating 4 out of 5]

Nothing revolutionary here but a good read while doing dry January. Pretty easy to follow and light on the platitudes from other self help style books that I don't particularly enjoy. Read at your own convenience or not.