Start by being aware the moment a drink becomes automatic. Understand what set it off, then pause for ten minutes and do something mindful instead. The loop breaks through small repeated pauses, not sheer willpower.

It means you are questioning your drinking without labelling yourself sober. You drink less or have alcohol-free days, and stay curious about why you were reaching for it in the first place.

If you have tried to cut back and found it harder than you expected, or you drink without really deciding to, that is worth paying attention to. It does not have to be rock bottom to be worth changing.

The first few days can feel flat - depending oh how much you were drinking. Most women notice calmer mornings and steadier energy within a week or two, and the evenings settle once new routines replace the old drinking patterns.

No. This booklet looks at an approach starting with a break, not a lifetime commitment. A clear break tends to show you how impactful your drinking has been on your life.

Anyone who suspects their drinking has become automatic and want to understand what's going on without feeling guilty or judged. It is written by Gillian Cockburn, a certified and experienced sobriety and life coach and founder of Finding You Coaching.