How I Learned to Drink Wine in Moderation

For years, I struggled to control my drinking. I would start my evening with the intention of having just one or two glasses of wine, but inevitably, I’d end up finishing the entire bottle. No matter how many times I promised myself that I would cut back or moderate my drinking, I felt stuck in a cycle of overindulgence.

Like many people, I tried setting limits, taking breaks from alcohol, and even attempting to quit altogether, but nothing seemed to work in the long run. Every time I tried to moderate, it felt like a battle of willpower—one that I often lost. I wanted to be someone who could enjoy a glass of wine without feeling the need to have more, but I didn’t know how to get there.

 The Struggle with Moderation

Before I found a real solution, my attempts at moderation were exhausting. I would tell myself, Only two glasses tonight, but by the time I reached that second glass, I wanted more. I was constantly negotiating with myself, feeling frustrated that I couldn’t just stop after a couple of drinks like other people seemed to do so easily.

At the same time, I didn’t want to completely give up wine. I loved the idea of having a glass with dinner or enjoying a drink with friends on special occasions. But without an "off switch," I couldn’t trust myself to stop once I started.

What Finally Helped Me Drink in Moderation

In 2017, I discovered the Sinclair Method (TSM), a treatment approach that changed everything. Unlike traditional methods that focus on quitting alcohol entirely, this method allowed me to continue drinking while gradually reducing my desire for alcohol. Over time, my brain relearned how to experience wine in a balanced way. I could have one or two glasses and feel genuinely satisfied—without feeling deprived or having to rely on sheer willpower.

This approach works by addressing the way the brain responds to alcohol. For people who struggle with overdrinking, alcohol creates an intense reinforcement in the brain’s reward system. This can lead to cravings and an inability to stop after just one or two drinks. By making a small but significant change in how I approached drinking, I was able to gradually retrain my brain and regain control.

What Moderate Drinking Looks Like for Me Now

Today, I still enjoy wine, but in a way that feels natural and effortless. I typically have a couple of glasses a few times a month, rather than finishing a bottle every night. I don’t have to fight cravings or obsess over whether I should drink—I simply drink when I feel like it and stop when I’ve had enough.

One of the biggest differences is how I feel about alcohol. I used to think about drinking constantly—when I would have my next drink, how much I would allow myself, and whether I could stop at a reasonable amount. Now, alcohol is just another option in life, not something that occupies my thoughts or dictates my choices.

Lessons I Learned Along the Way

If you're trying to drink wine in moderation, here are a few things that helped me:

• Be patient with yourself. Changing long-standing habits takes time. Don’t expect an overnight transformation, but know that small changes add up.

• Create new routines. If drinking was part of your daily routine, find other enjoyable activities to replace it. I started incorporating walks, reading, and self-care rituals into my evenings.

• Pay attention to your body’s cues. As I relearned how to drink in moderation, I started noticing when I felt satisfied and no longer wanted more. Learning to listen to those signals helped me develop a healthier relationship with wine.

• Take a mindful approach. Instead of rushing through a glass of wine, I learned to sip slowly and truly enjoy the experience. This made drinking feel more intentional rather than automatic.

Finding Balance

For so long, I believed that my only choices were either complete abstinence or struggling with overdrinking forever. But learning to drink wine in moderation showed me that there was another way—a way that allowed me to keep alcohol in my life without it controlling me thanks to effective neuroscience treatments.

If you’ve struggled with moderation in the past, know that change is possible. It doesn’t have to be a constant battle of willpower. By understanding how your brain responds to alcohol and making gradual shifts, you can regain control and enjoy wine in a balanced, effortless way.

Curious to learn more about this moderate drinking approach? Click here.

Medical Disclaimer: This content is not for medical advice, diagnosis, or treatment. Consult a healthcare professional for any medical concerns. Do not ignore or delay seeking medical advice based on what you read here.