Six Steps for Not-Quite Alcoholics

How to quit alcohol with meditation


Six Steps for Not Quite Alcoholics is a free ebook with tips, strategies and guided meditations to make cutting down or quitting alcohol easier.

The book offers:

  • Six Steps to help you cut down or quit drinking 
  • How meditation helps you make good decisions
  • Tips and strategies for making quitting easier 


  • Complete do-it-yourself guide to quitting alcohol with meditation
  • Free 3-day trial of We Meditate To Quit Alcohol guided meditation course (no credit card required)
  • Detailed options for further support



What are the Six Steps for Not-Quite Alcoholics?

Find a summary of the Six Steps below. Download the free ebook above for the full description.


Who is this for?


Not-Quite Alcoholics are regular drinkers who have realised their best drinking days are behind them. They haven’t yet reached rock bottom – nor do they want to. They don’t see themselves as powerless in the face of alcohol, but would like help finding a path away from it.


If all of the following statements apply to you, you may be a Not-Quite Alcoholic (NQA):


  • With alcohol, I can take it or leave it – but I take it more often than I’d like 
  • I’ve reached a point where the negatives of alcohol usually outweigh the positives 
  • Although I like to drink, I’m not addicted*


*If your drinking problem is severe and you think you might be addicted, you should seek professional guidance from a doctor. You can find more information about Alcohol Use Disorder here.



STEP 1: Accept that life would be better, overall, with less alcohol

  • You’re not denying you’ve had fun with alcohol in the past or that you could enjoy it in the future, you’re simply accepting you’d feel better more of the time if you drank less
  • Acceptance is the key – you can know something to be generally true without accepting it to be true for you. To complete this step you need to accept it one hundred percent. As in the five stages of grief, acceptance often only comes after denial, anger, bargaining and depression  
  • You don’t have to decide yet whether you are quitting completely or just cutting down – stay open to all possibilities
  • Get a clear picture in your mind about what a better life looks like for you – in successful habit change, it’s more effective to work toward a positive goal than to avoid a negative outcome 


STEP 2: Believe in the wise version of you to steer you back on course

  • There’s no need to surrender to a higher power or go to support meetings every week. You have the power to change course on your own
  • No matter how many bad choices you’ve made, there is part of you that’s capable of making wise choices – you wouldn’t find yourself reading this if there wasn’t
  • Understand that this version of you can lead you to a life where drinking isn’t an issue


STEP 3: Put the wise version of you in charge through meditation

  • The wise version of you is readily available if you close your eyes for 10-20 minutes and move towards stillness 
  • Meditation quietens the needy parts of you and strengthens the part that has will power and makes good decisions 
  • Meditation is easier than you think – try the free accompanying guided meditations


STEP 4: Re-write your personal story so it’s headed somewhere you want to go

  • We all have a personal story we tell ourselves that shapes our past, present and future
  • While we cannot change the events of our pasts, we can change the meaning and significance they have for us
  • By changing your personal storyline, you can free yourself from negative past habits and beliefs and plot a new path to a happier future 


STEP 5: Create a habit to keep the wise part of you in charge

  • Habits are the invisible building blocks of our lives
  • When we replace bad habits like drinking with good ones like meditation, we keep the wise version of ourselves in the driving seat 
  • The more we do something, the more we embody it and the easier it becomes
  • A non-negotiable habit is easier to maintain than a sporadic one


STEP 6: Share your story and inspire others 

  • There’s an old adage that says: If you want to learn something, teach it 
  • By sharing what you’ve learned with others, you become a reference point for them which makes it easier for you to stick with your goal 
  • The more the outside world sees you as being a non (or moderate) drinker, the more it will become part of your identity, both public and private
  • Helping others will make you feel good and create friendships that don’t revolve around alcohol – the more people around you in control of alcohol, the better