Alcohol
Alcohol cravings: make the next decision smaller
Cravings often arrive with a story: “one will not matter,” “today was too hard,” or “I deserve it.”
Safety first: alcohol withdrawal and withdrawal from some drugs can be medically dangerous. If you are a heavy or regular user, have had withdrawal before, or feel unwell when stopping, seek medical advice.
Name the situation
After work, alone, angry, celebrating, around particular people or passing a familiar place — the context often matters more than arguing about alcohol in general.
Use a short interval
If the evening feels too large, choose 30 or 60 minutes and make access less convenient while the urge changes.
Escalate support when needed
Strong repeated cravings, withdrawal or loss of control can mean self-help is not enough.
Use the tool: choose a realistic next interval, return and answer honestly. A NO does not erase previous choices. The timer is not a substitute for medical treatment.
Sources and further reading