It may seem a little lame to jot down every alcoholic drink you have. But it can be informative and helpful for a whole host of reasons. Many you may not even realise.
More and more of us are having problems with alcohol. Turning to it when we’re stressed, seeing it as a go-to in order to socialise, or having a pint or two (or three) on far too regular occasions. It’s why more and more people are needing help from professionals, going through alcohol detoxification and therapy to get back on track. So, actually understanding your relationship with alcohol is far from lame, certainly if you care for your physical and mental health, anyway.
There are tons of reasons why starting a notebook, or alcohol journal as they are sometimes known, can be beneficial, so if it’s something you’ve never thought about, but may consider, here are five of those reasons to get you started…
It Helps You Build Awareness of Your Patterns
Most of us drink out of habit more than choice. You might open a bottle of wine on autopilot after work or order another drink at the pub without thinking. A notebook allows you to see these patterns clearly rather than relying on vague memories or assumptions.
By recording what you drink, when you drink, and how much, you begin to notice trends. Perhaps your drinking increases when you’re stressed, lonely, or bored. Maybe weekends are your weak spot, or maybe certain people or environments make abstaining more difficult. Awareness is the foundation of change. Once you can see your patterns on paper, you’re better able to make informed decisions about what you want to adjust.
It Encourages Mindful Drinking Rather Than Automatic Drinking
Writing things down slows the process and helps you pause before pouring a drink. Even knowing that you will record it can prompt a moment of reflection: “Do I really want this, or is it just habit?” This shift towards more mindful choices can reduce unnecessary drinking and help you prioritise what you genuinely enjoy rather than what you consume automatically.
A notebook also helps you recognise the difference between drinking for pleasure and drinking for relief. When you notice a pattern of reaching for alcohol when stressed or upset, you can begin exploring healthier coping strategies, such as taking a walk, phoning a friend, or practising grounding techniques.
It Helps You Track Your Progress Over Time
Progress often happens gradually, and without a written record, it can be easy to overlook how far you’ve come. A notebook provides a visual history of your efforts, something you can look back on and feel proud of.
Perhaps you’ve reduced your weekly intake, gone more days alcohol-free, or noticed improvements in your sleep or mood. When you see these changes recorded, it boosts motivation and reinforces the benefits of your choices. It also helps you identify what’s working, so you can continue with strategies that support you and adjust the ones that don’t.
It Connects Your Drinking Habits to Your Emotions and Wellbeing
One of the most powerful uses of a drinking notebook is tracking not only what you drank, but how you felt before and after. Noting down emotions, stress, anxiety, loneliness, celebration, boredom, can reveal the emotional triggers behind your drinking. It also helps you see how alcohol actually affects your wellbeing rather than how you think it does.
You may notice patterns such as poor sleep after drinking, increased anxiety the following morning, or feeling more sluggish after heavier evenings. Equally, you may discover that alcohol-free days leave you feeling clearer, more energetic, or more confident. These insights help you approach drinking from a place of self-understanding rather than self-judgement.
It Gives You a Sense of Control and Accountability
Keeping a notebook gives you tangible evidence that you’re taking charge of your drinking rather than letting it control you. The act of documenting your intake creates a sense of accountability, not in a punitive way, but in a supportive, empowering way.
It can also help you set goals. Whether your aim is to drink fewer units each week, increase alcohol-free days, or complete a period of abstinence, your notebook becomes a companion that keeps you steady, motivated, and honest with yourself.
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