Alcohol action plan

We also have a printable version of the action plan.

Simply, download and print the PDF version available below, review each action and tick the relevant columns. Make a start once you've chosen the actions you are ready to do now.  

Alternate your alcoholic drinks with low kilojoule drinks, such as tap water or plain mineral water. 

Alternate your alcoholic drinks with low kilojoule drinks, such as tap water or plain mineral water. 

Alternating drinks helps to lower your alcohol intake. Try these refreshing options:

  • a light spritzer made of mineral water with ice and chopped fruit
  • add mint, lemon or cucumber to water.

Find out about the best drinks options for your heart health.

Where possible, dilute your alcoholic drink with plain mineral water or soda water. 

Where possible, dilute your alcoholic drink with plain mineral water or soda water. 

Bring back the shandy! Put your own spin on it by trying plain mineral water or soda water with beer. Do the same with wine for a spritzer.  This is a great way to reduce the amount of alcohol you drink.

Use only half measures of spirits. 

Use only half measures of spirits. 

Using a half measure will still provide the taste, but with half the alcohol. That cuts helps cut alcohol and kilojoules from your drink.

Learn about alcohol measures.

Choose a low alcohol or light beer. 

Choose a low alcohol or light beer. 

Opting for low alcohol or light beer can help to reduce the total amount of alcohol you drink. Use the ‘standard drink’ label on the bottle or can to choose lower alcohol beer. Look for beers with less than 1.0 standard drink per bottle or can.

When you are thirsty, drink cold water instead of alcohol.

When you are thirsty, drink cold water instead of alcohol.

Have easy, healthier options on hand to quench your thirst, instead of an alcoholic drink. Keep water in the fridge so you can have cold water to drink whenever you're thirsty. Have a jug of water on the table when dining at home or out.

Establish one or two alcohol-free days per week. 

Establish one or two alcohol-free days per week. 

Choose two days in advance and mark them in your diary. Keep chilled tap or mineral water on hand so that choosing a healthier non-alcoholic drink is easier.

When stressed, take a walk or exercise instead of drinking. 

When stressed, take a walk or exercise instead of drinking. 

Consider healthy options for dealing with stressful situations. When you feel like a drink, try taking a walk, or doing some yoga or breathing exercises instead. These small changes can make a big difference – for your heart and your mood.

Healthy men and women – limit alcoholic drinks to two standard drinks per day. 

Healthy men and women – limit alcoholic drinks to two standard drinks per day. 

We recommend that healthy men and women drink no more than two standard alcoholic drinks a day. If you don’t already drink alcohol, or drink less than these limits, don’t drink more. Healthy drinks include tap and mineral water, along with tea and coffee.

Learn more about how much a standard alcoholic drink is.

If you have high blood pressure or are taking blood pressure medicine, not drinking alcohol is the safest option. Check with your doctor if you have any concerns.   

If you have high blood pressure or are taking blood pressure medicine, not drinking alcohol is the safest option. Check with your doctor if you have any concerns.   

Drinking less alcohol can help to manage your blood pressure, and lower your risk of coronary heart disease, stroke, and many other problems.

Learn more about alcohol and heart health and choosing healthier drinks here.

  • At least one action needs a decision made.

Well done on making a great start. You're already doing many of these actions already. It's good to go back and check the things you're already doing. For example, use a food diary track your progress, whether it's actions you're already doing, or ready to do now.

The tips below can help you plan each step in your recovery.

Well done on making a great start. You're already doing many of these actions already. You can help keep yourself on track by using a diary to track your progress, whether it's actions you're already doing, or ready to do now.

The tips below can help you plan your next step toward recovery.

Well done on making a great start. You're already doing many of these actions already. You can help keep yourself on track by using a diary to track your progress, whether it's actions you're already doing, or ready to do now.

Don't worry about not being ready to take action on some things. Recovery is not a race. Remember every step you take counts.

The tips below can help you plan your next step toward recovery.

Well done on starting your action plan. It's great that you're ready to take action on so many things. Sometimes, it's challenging when you have a long list of things to do. You can help keep yourself on track by using a diary to track your progress as you go.

The tips below can help you plan your next step toward recovery.

Well done on making a start. It's great that you're ready to take action on so many things. Sometimes, it's challenging when you have a long list of things to do. You can help keep yourself on track by using a diary to track your progress as you go.

The tips below can help you plan your next step toward recovery, even if you think you're not ready.

It's great that you're ready to take action on so many things. Sometimes, it's challenging when you have a long list of things to do. You can help keep yourself on track by using a diary to track your progress as you go.

Don't worry about not being ready to take action on some things. Recovery is not a race. Remember every step you take counts.

The tips below can help you plan your next step toward recovery.

Well done on starting your action plan. Making a plan is an important step in your recovery. Even though you don't feel ready to make a start with most actions, don't worry. Recovery is not a race. Every step you take counts – even if it's just one.

Take your time. The tips below can help you plan your next step toward recovery, even if you think you're not ready.

The tips below can help you plan your next step toward recovery, even if you think you're not ready.

Well done on making a start. Making a plan is an important step in your recovery. Even though you don't feel ready to make a start with most actions, don't worry. Recovery is not a race. Every step you take counts – even if it's just one.

Take your time. The tips below can help you plan your next step toward recovery, even if you think you're not ready.

Well done on starting your action plan. It's great that you're ready to take action, no matter how many steps you're ready to take action on.

Making a plan is an important step in your recovery.

Even though you don't feel ready to make a start with most actions, don't worry. Recovery is not a race. Every step you take counts – even if it's just one.

Take your time. The tips below can help you plan your next step toward recovery, even if you think you're not ready.

Already doing this

You haven’t selected anything that you’re ‘already doing’. Don’t worry, just choose something you’re ‘ready to do now’ and focus on that. If you need advice, you can call the Heart Foundation Helpline on 1300 36 27 87.

You’ve already started these actions. Great work. When you get started, keep track of your progress using a diary and the will become part of your routine in no time.

You’ve already started these actions. Great work. Keep track of your progress using a diary and the will become part of your routine in no time.

Ready to do now

You haven’t selected anything that you’re ‘ready to do now’. If you’re not sure what to do next, talk to a friend, your health care professional about steps you can take to improve your heart health. If you need advice, you can call the Heart Foundation Helpline on 1300 36 27 87.

It’s great you’re ready to start this action. Take your time getting it right, then select a new action to try. The tip below can help you make this action plan work for you.

It’s great you’re ready to start these actions. Take your time getting them right, then select a new action to try. The tips below can help you make this action plan work for you.

Not ready yet / Undecided

You haven’t selected anything you’re ‘not ready to do’. Well done, it looks like you’re making great progress. Follow the tips above for things you’re ‘ready to do now’. If you need a new challenge, ask a health care professional about more ways to improve your heart health. If you need advice, you can call the Heart Foundation Helpline on 1300 36 27 87.

You’ve listed the below item as something you’re not ready to do yet. Give this action a try when you’re ready.

You’ve listed the below items as something you’re not ready to do yet or you may not have selected it at all. Give one of these actions a try when you’re ready

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Alcohol action plan (pdf)

​Print and fill in your alcohol action plan

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