If you’ve ever looked at your evening glass of wine or after-work beer and thought “maybe this is becoming a bit of a habit”, you’re definitely not alone. 7 Days Drink Less is an online programme designed to help people cut back on alcohol in just one week, without quitting completely or relying on sheer willpower.

It’s aimed at people who still want to enjoy drinking, just with more control and less dependency.

What Is “7 Days Drink Less”?

At its core, 7 Days Drink Less is a 7-day, step-by-step programme that focuses on changing how you think and feel about alcohol. Instead of strict rules or pressure to stop drinking altogether, the programme works on helping you naturally want less alcohol.

The course is delivered entirely online and typically takes around 25 minutes a day, making it easy to fit into a busy schedule.

Who Created It?

The programme was created by Georgia Foster, an alcohol reduction expert with a background in clinical psychology and hypnotherapy. Her approach is based on understanding the emotional and psychological reasons behind drinking habits, rather than treating alcohol use as a simple lack of self-control.

How It Works — In Plain English

Rather than asking you to “just drink less” and hope for the best, 7 Days Drink Less uses a combination of psychology-based education and guided audio sessions. These include:

• Daily audio talks explaining how drinking habits form and why they’re hard to change
• Hypnosis and subliminal recordings designed to gently influence behaviour at an unconscious level
• Practical strategies to help reduce drinking without feeling deprived or antisocial

Each day focuses on a specific theme, building on what you’ve learned previously. Topics include understanding your internal dialogue around alcohol, creating alcohol-free days, and learning how to respond differently to cravings and routines.

More Than Cutting Back — It’s About Mindset

A key idea behind the programme is that most drinking decisions aren’t fully conscious. They’re often driven by emotional habits, stress responses, or learned behaviours — especially after a long day or during social situations.

By working with the unconscious mind through guided recordings, the programme aims to make moderation feel easier and more natural, rather than something you constantly have to fight.

What’s Included in the Programme

While the exact contents can vary, the programme typically includes:

• A series of daily audio lessons spread over seven days
• Hypnosis and subliminal recordings to reinforce healthier habits
• Guidance on goal-setting, mindset shifts, and understanding your drinking patterns
• Optional extras such as drinker personality insights or supporting reading material

Everything is designed to be private and flexible, allowing participants to continue socialising and enjoying occasional drinks while gradually reducing their overall consumption.

Who Is It For?

7 Days Drink Less is aimed at people who feel their drinking has slowly increased over time — perhaps as a way to relax, cope with stress, or unwind at the end of the day. It’s not intended for people who need medical support for alcohol dependence, but rather for those who want to regain control and build a healthier relationship with alcohol.

Many people report benefits such as drinking less without effort, feeling more in control, improved energy levels, and a greater sense of wellbeing.

Final Thoughts

If you’re looking to drink less without going fully sober, and you’re open to a psychology-based approach rather than strict rules or guilt, 7 Days Drink Less offers a structured but approachable option. The informal tone, short daily commitment, and focus on mindset make it appealing for people who want change without pressure.

As with any lifestyle change, it’s important to choose an approach that fits your personal goals — and if alcohol feels like a serious concern, seeking professional advice is always the right step.