Intentional Drinking

A Mindful Approach to Alcohol

How to reevaluate your relationship with alcohol to improve your mental and physical health.

Written by Emma Nagle, LCSW | May 8, 2025

For many people, drinking has become something we do without thinking… after work, at social events, to wind down, or to avoid discomfort physically or emotionally. It’s so woven into daily life that we rarely pause to ask why we’re reaching for a drink in the first place. Have you ever caught yourself agreeing to “one more” just because?

What if we brought more awareness to the role alcohol plays in our lives?

In recent years, more people are reexamining their relationship with alcohol. Not necessarily to quit, but to feel more in control. This shift towards ‘rethinking the pour’ is fueled by new research highlighting the physical and mental health effects of even moderate drinking (2 drinks per day for men and one drink per day for women), along with a broader cultural movement toward mindful, intentional living. A new 2025 federal study done by Interagency Coordinating Committee for the Prevention of Underage Drinking (ICCPUD) shows that health effects due to alcohol consumption include greater risk of certain cancers and diseases and a reduced life-expectancy, just to name a few. 

Intentional drinking is one way to meet that desire for change or improvement with your health. Intentional drinking is not about rules or restriction—it’s about paying attention. It is the practice of being mindful and deliberate about your relationship with alcohol. Rather than drinking out of habit, social pressure, or to escape discomfort, intentional drinkers pause to ask:

Why am I drinking? Do I really want this? How will it make me feel afterward?

This approach encourages self-awareness over autopilot, and curiosity over judgment. It’s not about abstinence (though it can be for some), but about making choices that align with your values, mental health, and physical well-being. 

So, how do we actually begin? 

Follow these steps below for building a healthier, more empowered relationship with alcohol. 

1. Get Clear on Your “Why”

Before you drink, pause and ask yourself: Why do I want this right now? Is it to connect? To cope? To avoid? Simply building awareness around your motivations can help shift unconscious habits. You can also consider why you are wanting to make changes with your relationship to alcohol and why you’d like to be more mindful about your consumption.

2. Notice the Effects

Start paying attention to how alcohol affects your mood, energy, and relationships—not just in the moment, but the day after. Tracking patterns (mentally or in a journal) can help you make choices that better support your well-being. You are not alone if you experience heightened anxiety the day after consuming a few drinks. 

3. Reclaim Your Yes and No

You don’t have to say yes just because it’s offered, expected, or “just one.” Give yourself full permission to say no when it doesn’t feel aligned and yes, when it does. Even though ‘no’ is a full sentence, most will not feel comfortable with such directness. If that is you, rehearsing how you might decline a drink in a social setting can help you feel more prepared.  

For many, it really is about the drinking experience! If that is part of your ‘yes,’ use those opportunities to practice mindfulness and to savor each sip: Admire the flavors of your drink, notice the texture or carbonation in it, the glassware specifically chosen for the beverage, and bonus points if you consider the minds and hands behind the alcohol and creation of the drink.

4. Create Rituals That Don’t Rely on Alcohol

Build other ways to unwind, celebrate, or socialize that don’t center around drinking. Find sober activities! Think mocktails, movement, book clubs, art, or time in nature—whatever brings real joy and connection. Also consider who in your life holds similar values and might want to join you in finding interests outside of bar culture or  want to take a more mindful approach to how they consume alcohol. You might be surprised by who in your life has become more curios about sobriety or limiting the amount or occasions in which they choose to drink.

5. Set Boundaries That Support You

This could mean limiting how often, how much, or where you drink. Boundaries aren't about punishment, they're about clarity and care. Perhaps you are open to having a drink to celebrate a big life event like a wedding or a job promotion, but keeping liquor in the home is an unnecessary trigger for mindless consumption. If you experience social anxiety and often reach for alcohol to cope, getting more selective about the types of social events you attend is one way of taking care of yourself with an appropriate boundary.

Tempering, switching to low or no-alcohol content beverages, is another way to create boundaries or limits with your drinking. Consider the ABV and volume of your beverage. Knowing what the standard one drink equates to might help you make informed decisions. For reference: 1.5 fluid ounces of a distilled spirit is equivalent to 5 fluid ounces of wine and 12 fluid ounces of a 5% beer. Given the growing trend towards sobriety and intentional drinking, there are now many beverage options available that give you a similar experience, but remain zero-proof. 

6. Lead with Curiosity, Not Shame

If you notice discomfort when trying to drink more intentionally, you’re not doing it wrong, you’re just becoming more conscious. That discomfort is often a sign that you're beginning to disrupt old habits and bring more awareness to parts of your life that were previously automatic. It can feel awkward, uncertain, or even emotional—and that’s okay.

Healthy change isn’t about perfection. It’s not about rigid rules, all-or-nothing thinking, or needing to “get it right.” Real growth is often nonlinear and messy. There may be moments when you default to old patterns, feel unsure of your choices or receive unwanted feedback about your approach. What matters is not staying stuck there, but meeting yourself with honesty and self-compassion.

This process is less about controlling your behavior and more about understanding yourself. Be curious. Be patient. Let discomfort be a teacher, not a reason to give up. You're practicing something new and that deserves gentleness.

The Takeaway

Intentional drinking isn’t about following strict rules or striving for perfection. It’s about bringing awareness to your choices and aligning them with how you truly want to feel. By pausing to reflect, honoring your needs, and staying curious about your habits, you can build a healthier, more empowered relationship with alcohol. One that supports your well-being, not just your routines.

Please Note: If you experience cravings for alcohol, a compulsion to drink or withdrawal symptoms, intentional drinking may not be for you. In some cases where there is concern for an Alcohol Use Disorder, working with a professional to address your relationship with alcohol may be more appropriate. Treatment options are available and include: detoxification, inpatient rehabilitation, intensive outpatient programming, medication assisted treatment (MAT) and mutual support meetings.

To find help for an addiction or other substance use needs, please visit SAMHSA for resources and finding support.

If you have a loved one you’d like to speak to about their substance use, check out this article, How To Support a Loved One With Addiction, for more information.