How to Change Your Drinking

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How to Change Your Drinking is a free introductory course from Club Soda. If you want to change your drinking, discover new alcohol-free options or make the connections that will help you grow, you’re in the right place.

Discover how to change your drinking

Changing your drinking can feel daunting, but How to Change Your Drinking will get you started with some simple and easy first steps. You’ll get access to our comprehensive self-assessment survey, with personalised feedback on your drinking habits. You’ll learn about alcohol-free drinks and how they can help you change your drinking, tackle cravings and build a better social life. And you’ll also get a crash course in mindful drinking, discovering the basic skills you need to pay attention to your drinking and make plans for change that really work.

If you’ve been struggling with problem drinking, worried you’re an alcoholic or are just curious about alcohol-free drinks, How to Change Your Drinking is for you.

Choose an alcohol-free drink

If you pace yourself with this course over the next few days, it’s a great opportunity to take a break from drinking. Taking regular breaks is good for you, and it gives you some time and space to think and plan for change. You can also use the time to experiment with some new alcohol-free drinks.

Taking a complete break isn’t for everyone though. Stopping drinking suddenly can be dangerous if you are physically dependent on alcohol. If that’s you, you can still do this course, but you’ll want to cut down gradually instead. The onboarding survey will help you make a decision about what’s best for you.

Connect with others

Everyone starting How to Change Your Drinking is invited to join our private Facebook group for Club Soda members. It’s full of people at every stage of their journey of change, from people starting out to others who are celebrating long-term success. So it’s an excellent place to get the inspiration you need to change your drinking, your way.

Our research shows that being part of a community is a vital element of changing your drinking. Connections with others help you grow in confidence and commitment. And change is easier if you’re surrounded by like-minded people. There’s so much to learn from listening to other people’s experiences and sharing your own.

What other people say about Club Soda’s courses

How to Change Your Drinking is just the beginning of the journey. Club Soda can help you change your drinking, your way. So we’ll also invite you to join one of our longer courses:

  • How to Drink Mindfully if you want to cut down your drinking and experiment with changing your drinking, your way
  • How to Stop Drinking if you want to take an extended break from drinking to reset, refresh and review your relationship with alcohol.

Beyond How to Change Your Drinking, committing to longer-term change could make a real difference. This is what other people say about Club Soda and our courses.

The free introductory course helped kickstart a longer challenge for me with helpful insights and tools


I am very proud of myself for getting this far and couldn’t have done it without the help of the Club Soda course.


For me the best thing was that little introductory nudge to step back and think about what drinking is done for me.


What you’ll get from How to Change Your Drinking

How to Change Your Drinking is a completely free introductory course. You’ll get:

  • Personalised feedback on your drinking habits
  • Thought-provoking online learning materials
  • Advice about choosing alcohol-free drinks
  • Mindfulness exercises and questions to help you pay attention
  • Daily motivational email reminders for the next three days
  • PLUS access to our private Facebook group just for Club Soda members


Is there any reason I shouldn’t do the course?

You must not stop drinking suddenly if you think you are physically dependent on alcohol. If you complete the survey at the beginning of the course, we’ll give you personalised feedback on your drinking habits to help you assess your risk, so you can decide how you want to proceed.

However, How to Change Your Drinking is not a substitute for medical advice. If you are concerned that you might be physically dependent on alcohol, talk to your doctor. And if you experience alcohol withdrawal symptoms at any point during the course, you must seek medical help.

When will the course start?

You can join this course at any time. Just follow the links to enrol for free. We’ll email you a receipt and a welcome message so you’ll know you’re signed up.

Once you’re enrolled, you’ll find the course materials on this page. If you don’t see them, our website might have logged you out. Just log in to start your course.

If you can’t log in or you don’t receive any emails from us, please check your spam folder first. And if you still can’t find the email, please get in touch and we’ll look into it.

How does the course work?

All the course materials for How to Change Your Drinking are hosted on a secure and private part of our website. The course is divided into three lessons, which you can progress through at your own pace. We suggest one lesson a day. But you can take your time; your access to this course doesn’t expire.

What about emails?

You’ll receive a motivational reminder email every morning for the next three days. If you find this daily inspiration helpful, you can continue to get it by joining one of our paid courses.

To get any emails from us, you need to be subscribed to our newsletter – we use the same system to send everything. You can subscribe when you enrol in the course or sign up for the email newsletter here.

How do I join the Facebook group?

You’ll find a link to join the group in your course welcome email. When you follow the link, make sure you answer all the questions and agree to the rules – this is a requirement of joining the group. Club Soda’s Facebook group is private and only for our members, so you can share your experiences with people at different stages of changing their drinking. You are welcome to be a member of the group for as long as it’s helpful to you.

Do I have to sign up for a longer course?

You don’t, though we hope you will! You can learn some valuable things in How to Change Your Drinking, but long-term change takes practice. Our longer courses help you pay attention to your drinking habits, understand your motivations, build the life you imagine living and make practical plans that work for the long term.

How to Change Your Drinking is free, and there’s nothing to pay until you upgrade to one of our other courses.

Who’s behind the course?

How to Change Your Drinking has been developed by Dru Jaeger, one of the co-founders of Club Soda and the author of How to Be a Mindful Drinker. Dru is a writer, researcher, facilitator and coach with more than a decade of experience in healthcare policy – and he’s a mindful drinker who drinks little and occasionally. The course also draws on Club Soda’s research into the experiences of our members who have changed their drinking

And finally…

While we make every effort to run this course as advertised, we reserve the right to change the course content if necessary. We also reserve the right to suspend any member who does not keep to our Club rules and terms and conditions.

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