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Program description

To see a short video demo of the program, click here. If the movie opens in a new window or tab in your browser, close that tab or window to return here when you're done.

This program is based on the latest scientific research on what is effective in helping drinkers change their drinking.  For many this means moderate drinking.  For some, however, this means not drinking at all, abstaining.  This program can help you decide which may be most appropriate for you.

If you decide to pursue moderate drinking, you may find this program to be helpful. It's based on the latest scientific research on how to achieve and maintain moderate drinking. There are 3 core activities:

  • Setting goals.
  • Self-monitoring (keeping track of your drinking while you're drinking).
  • Controlling your rate of drinking.
  • Keeping track of your progress over time.

To help you succeed there are 7 additional elements:

  • Increasing your motivation and your self-confidence.
  • Taking an initial vacation from drinking to break your drinking habits.
  • Figuring out your triggers to over drinking.
  • Managing your triggers to over drinking.
  • Developing other ways to get the same "good things" you like from drinking.
  • Coping with lapses back to heavy drinking.
  • Considering abstinence if you're not satisfied with your progress.

If you decide to not drink, there are a number of modules that can help you be successful.  Instead of self-monitoring your drinking, for instance, the program would ask you to keep track of your urges to drink. These other modules may be helpful in maintaining abstinence:

  • Increasing your motivation and your self-confidence.
  • Taking an initial vacation from drinking to break your drinking habits.
  • Figuring out your triggers to over drinking.
  • Managing your triggers to over drinking.
  • Developing other ways to get the same "good things" you like from drinking.
  • Coping with lapses back to heavy drinking.
  • Considering abstinence if you're not satisfied with your progress.

This program is a type of "behavioral self-control training."  Behavioral self-control training has been around since the early 1970's.  It has evolved since then as a result of research in helping people moderate their drinking.  The most current version has been developed by Fred Rotgers and his colleagues, Marc Kern and Rudy Hoeltzel.  Their book, Responsible drinking: The path to moderation is available online and at your local bookstore.

When you register, the program will first help you set goals.  You will always be able to change your goals though. It then will make recommendations about how to continue based on your goals. For instance, if your goal is to cut back on your drinking it can help you learn how to keep track of your drinking and slow it down.  It also will ask you to enter your drinking data each time you log back onto the site.  When you've entered this information, the program will then give you feedback as to how you are progressing towards your goals.

Once you're doing this then consider the additional modules. Go through one or two modules then try out the strategies choose. How you proceed through the program though is really up to you. You are the expert on yourself and know your needs better than anyone. So consider which of the pieces of the program may be most helpful to you. The choice is yours.

Register to use our site.