By the third drink you've stopped counting. The note counts for you, and the morning version of you reads it.
In a trial of 5,602 people who were drinking more than is good for them and wanted to cut down, the ones pointed to an app built around logging drinks drank about two fewer UK units a week after six months than the ones sent to NHS advice. Evidence: decent Units are the UK's standard measure of alcohol. That's a modest effect. Counted the strictest way, it shrank to about one unit and could have been chance. Evidence: decent A note on your phone is the same idea without the app. The note itself wasn't what was tested. Evidence: worth trying
Counting doesn't tell you to stop. It just stops the number being a guess.
If you drink heavily every day, don't stop suddenly. Talk to a doctor first. Coming off alcohol all at once can cause seizures. Evidence: solid
Same theme: Drinking
Drinking
Decide the drink before you get home
Before you leave work, write one if-then line for the evening. If I want a second beer, I drink a glass of water first, then decide.
2 minEvidence: worth trying
Drinking
Pick the drink-free days before the week starts
On Sunday, choose the days this week you won't drink and put them in the calendar. Then Wednesday at six isn't a decision.
2 minEvidence: worth trying
Drinking
Take the three-question check
Search for AUDIT-C and answer the three questions for an ordinary week, not your best one. Or ask your doctor to go through it with you.
2 minEvidence: solid