The 20-minute rule is as simple as it sounds. When you crave alcohol, you wait 20 minutes until having a drink. This applies both at the start of the night when you think about drinking, as well as between drinks – as soon as you think about pouring or ordering, you stop for 20 minutes.

You can still go ahead and get a drink after those 20 minutes, but the idea is that taking that extra time gives you the chance to think about your craving and reassess whether you actually need or even want another drink before you dive straight in. It breaks the ‘chain’ of drinking which can occur when we’re in the moment – especially when socialising.

And if you’re trying to give up alcohol altogether, the 20-minute rule can be a good reminder to find a distraction or reach for a low- or no-alcohol alternative. It’s almost like a warning system.

The 20-minute rule for alcohol: what is it and how does it work to cut down drinking?