Choose the closest alcohol situation
Scan the situations below and choose the page that matches the next decision point.
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Start here
I Want to Drink Right NowFacing a drink or about to choose one? Start here when the next pour, open, or order is close.
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Craving Alcohol Right Now
In the loudest part of the craving? Lower the body intensity first, then decide from the other side of the peak.
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About to Relapse Tonight?
If tonight feels risky because drinking looks like the fastest relief, slow the room and the decision down first.
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Want to Drink After Work?
Just got home and the routine is starting? Change the arrival sequence before the first drink.
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Drinking Urge at Night?
Night making the old routine feel automatic? Add light, move the cue, and interrupt the first step.
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Want to Drink When Alone?
Alone and tempted to drink? Add an outside interruption before the first step happens quietly.
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Drinking Urge on Weekends?
Weekend free time making drinking feel like the default? Change the first cue before the pattern starts.
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Craving Alcohol When Stressed
Stress making alcohol look like relief? Lower the pressure first so the next choice is not just a stress reaction.
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Can't Stop Thinking About Drinking
Stuck in the drinking thought loop? Name it once, move the cue, and give your attention a different job.
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Why Do I Want to Drink So Bad?
Trying to understand why the urge feels so strong? Name the likely trigger, then pause before analyzing.