Pick the drink-free days before the week starts

In a study of 857 UK adults who chose to take January off drinking, the "Dry January" idea, people were drinking less six months later, and bouncing back to more was uncommon. Evidence: decent

The catch: they signed up themselves. When the same lead researcher compared them with drinkers who didn't take the month off, the Dry January people had started out drinking more and more worried about it, and the other drinkers didn't see the same changes. Evidence: decent So a month off doesn't prove that cutting down works for everyone. It seems to help the people who chose it. That was also a month, not a few days in a week. The weekly version hasn't been tested. Evidence: worth trying

Which is the reason to pick the days yourself, not have them picked for you.

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