Moderation Journal

A Moderation Journal will help you stay focused on your goals. It is important to set clear, measurable goals. The more specific you are, the more likely you are to achieve them. Approach this from a black-and-white perspective: the grayer the boundaries, the less likely you are to reach your goal.

See our helpful tips for moderation and other articles on moderation.

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Decide your weekly number of drinks (per week), using the standardized drinking chart as a reference — for example, 7 standard drinks.

Decide your daily use or drink — for example, 1 standard drink per day.

Daily Journal — each day (Sunday through Saturday), record:

• •Number of standard drinks / amount used
• •Type of drink or substance
• •Time I plan to start
• •Time I plan to stop
• •Special events this week. If I use more, what day(s) will I cut back?
• •Total drinks or use this week
• •Mood before my use

Weekly Review

How many days were you at or below your goal?

Were you at or under your weekly goal?

What factors led to your success?

• •People you were with
• •Places I was at
• •Mood I was in
• •Locations I was at
• •My activity level
• •Other

If you were not successful, what changes do you plan to make?

Reflect on what you would do differently next week.