Cut down or quit? it is all about mindful drinking

Mindful drinking is an 8-week online course helping you achieve your drinking goals, whether you want to cut down, stop for a bit, or quit alcohol for good.

Our mindful drinking course is aimed at anyone who wants to change their drinking habits. You may be drinking a few too many glasses of wine every day, or binging at weekends. Either way, if you feel like you are drinking more than you want to, this course will help you to quit or moderate.

What you will get in this course:

  • 56 daily emails, taking you through the tools and techniques to help you change your drinking
  • Access to the Club Soda community, where you can share your challenges with others doing the same.

I felt in control and can maintain my goals each week. Looking forward I think I can reduce further.


I wasn’t sure I was able to cut down, and am very pleased that I can and I have.


You can change your drinking in 8 weeks too, for just £35.


Based on behaviour change science

Powered by behaviour change science, the mindful drinking course will give you all the tools and techniques that you need to change your drinking habits. It includes 4 weeks of stimulating and practical emails that will help you understand your drinking and how you can go about changing your relationship with alcohol, then another 4 weeks of practice and email revision along with prompts to consolidate your hard work.

Alongside the course, you’ll become part of the Club Soda community. A group of like-minded individuals changing their drinking together and boosting your chances of success.

The course costs only £35.

You can pay by debit card, credit card or PayPal. If you are buying from outside of the UK, PayPal and Stripe will automatically convert the price into your local currency.


Join now

Club Soda has been an enormous support for me. It has been uncanny how the emails seem to be exactly relevant to my experience.


The emails have helped me think about my habits and lifestyle so very much. Thank you for your help. I am not a lost cause yet!


I am much more aware of my drinking habits, triggers and behaviours since doing this course. I plan to continue to use the tools provided in the course.



Your daily emails will cover different topics each day, including:

  • The 5 stages of behaviour change
  • Assessing your current drinking habits
  • Understanding habits
  • Goals and planning
  • Tracking progress
  • Decision-making and biases
  • Social Support
  • Distractions
  • Swapping old habits for new ones
  • Rewards
  • Associations
  • Motivation
  • Self-control
  • Willpower
  • Commitment and confidence
  • Guilt, shame and other emotions
  • How to keep going for the longer term?
  • Behaviour change and nudges

And much more!



The small(ish) print

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

This course is not recommended for physically dependent drinkers. If you think you might be physically dependent on alcohol, you shouldn’t stop drinking suddenly or quit by yourself. Talk to your doctor or another healthcare professional for advice and help with dealing with withdrawal symptoms. This course will still be here when you’re ready to go. In the meantime, you can sign up to our email newsletter to stay in touch. Just click the subscribe button at the top or bottom of this page. 

When will the course start?

You can join the mindful drinking course on any day. You will begin receiving the emails on the day after you make your payment (unless you pay very late in the day, then it may be the day after). If you haven’t received the first email within 48 hours, please check your spam folder first, as sometimes these messages can be mistaken for spam. If you still can’t find the email, please get in touch and we’ll look into it.

Can I change my email address?

You will receive the daily emails into the email account that you use in our online shop. But get in touch if you want to use a different email address.

Who wrote the course?

Dr Jussi Tolvi is a social scientist with expertise in alcohol and behaviour change, and a moderate drinker. Laura Willoughby MBE is the founder of Club Soda, and she gave up drinking in 2012. They have used their own knowledge, and the experiences of Club Soda members to develop this 8-week course.

Is this course about mindfulness or meditation?

People often confuse mindfulness and meditation. Mindfulness is about becoming more aware of ourselves and the world around us. Meditation is useful tool that can help deepen that awareness. This course will help you become more mindful specifically in relation to drinking alcohol, but this course will not teach you to meditate. Meditation can be a helpful practice, and it does get mentioned during the programme. But we’re not meditation experts. We do however know a lot about changing your drinking.

And finally…

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


OK, I’ve read all the small print. I’m in!