One way to make a change to your current habits is to gradually reduce the amount that you are currently drinking, smoking or using until it reaches a level that you are happier with and more in control of.

If you choose this option, it would mean that you would set a goal that details how much alcohol, pot or speed (or other drugs) you will allow yourself to use, and a date from which this will take effect.  Then, you set some mini-goals in between now and the “reduction date”.  These mini-goals would specify how much each week you will reduce your current levels of alcohol or other drugs until you have reached your ideal level.

If you would prefer this option, choose a “reduction date” that is a month or so away in time.  Then think about how much you would like to reduce your drinking, smoking or using levels by each week until you reach your reduction date.  Write this information down on your Change Plan Worksheet under the section “My main goals for myself in making a change are:”. 

Write something specific down like: “By XXX date, I will reduce my use of alcohol/other drugs, so that I am only using 2 times per week (or XXX amount per day - whatever you choose).  After this date, when I do drink/smoke or use I will have no more than 3 drinks (or 3 cones, or 1 hit, for example) at a time and then I will have no more.  At the moment, I currently drink/smoke/use XXX amount of alcohol/other drugs per day or week.  Between now and my reduction  date, I will reduce my smoking/drinking/using to get ready.  In the first week I will drink/smoke/use no more than XXX amount per day.  In the second week I will reduce this further and drink/smoke/use no more than XXX amount per day…”  Work through the weeks between now and when your quit date will take effect, reducing your levels of alcohol or other drugs by a set amount each week until you reach zero.

If this option suits you, take some time now to write down your goals for cutting down in the space provided on the Change Plan Worksheet.
If this option for cutting down doesn't suit you, click here for other options.

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Reducing use