Month-long alcohol abstinence challenges like Sober October and Dry January are popular social media trends, but “wet” months — during which you commit to drinking less, if not completely quitting — are also gaining traction. And for good reason: While The World Health Organization says that no alcohol consumption is safe, studies also show that there are health benefits to even a small reduction in alcohol intake, including lowering blood pressure and having a lower risk of certain cancers.

Want to drink less? Yahoo Life asked several addiction and substance abuse experts for their top tips on how to cut back on alcohol. Here’s what they said.

Take a break from drinking first

Experts pointed to a period of total sobriety as an important first step.

“The best way to curb alcohol consumption is to stop drinking for four weeks, and then after this period of abstinence, return to drinking with a specific plan for moderation,” says Dr. Anna Lembkedirector of the Stanford Addiction Medicine Dual Diagnosis Clinic. “Believe it or not, clinical experience has shown that it is easier to stop drinking for a period and then resume at lower amounts than it is to try to cut back.”

“Over the past decade, we’ve seen dramatic increases in people participating in abstinence challenges like Dry January and Sober October,” Suzanne Colbyassociate director of the Center for Alcohol and Addiction Studies at Brown University, tells Yahoo Life. “While some people stop drinking altogether, many find that taking a break is helpful in regaining control of their drinking and continue to drink less for six months afterwards.”

“You can set the goal of having abstinent days one day at a time, or one week or one month at a time,” adds Tim Stockwella scientist at the Canadian Institute for Substance Use Research. “This helps you get into a better space and to learn coping strategies that you can use flexibly in the future.”

But note if you find even short periods of sobriety difficult

If taking a break from alcohol turns out to be more difficult than you expected, it may mean you need a little extra help from a professional. Stockwell says almost anyone can choose not to drink for a day or two or even a week. But the stronger you have a drinking habit, the more difficult it can be to cut down.

“If stopping drinking for a day or two results in you feeling sweaty or shaking, see a doctor or addiction treatment provider for help to make sure you’re detoxing safely.” Christopher Kahlerdirector of the Center for Alcohol and Drug Abuse Studies at Brown University, tells Yahoo Life.

Share your moderate drinking goals with a friend

Setting clear goals and sharing them with a partner or friend can help you stay on track.

“The most important step to cutting back is setting an intention,” says Kahler. “Set a goal and share it with someone close to you.”

“Plan coping strategies to help you stick to the plan (eg, share the plan with your partner or a friend who can support you),” Stockwell agrees.

And it doesn’t necessarily have to be a close companion; Colby says there’s evidence that being accountable to others via social media can also make cutting back easier.

“Research has also shown that there is a benefit to formally signing up to participate in abstinence challenges and using the free resources available, signing up for daily emails, following campaigns on social media and using apps linked to the campaigns “, she says.

Put “barriers” in place

In her book The Dopamine Nation: Finding Balance in the Age of Indulgencethat tackles all kinds of addictions, from alcohol to shopping to social media, Lembke discusses a strategy called “self-binding,” which involves intentionally creating barriers to moderate your behavior.

“Self-binding recognizes that our willpower only goes so far and that in order to stop or moderate consumption, we must anticipate cravings and put literal and metacognitive barriers in place before we feel the urge to consume. For alcohol, self-binding can occur at the literal level of space (such as get all the alcohol out of the house), at the chronological level (such as only consuming on special occasions) and at the molecular level (such as using a medication to block cravings), to name a few,” explains Lembke.

Decide in advance when you can treat yourself

If your plan is to cut back on your drinking rather than give it up entirely, decide ahead of time “when you would most enjoy a drink or two rather than seeking pleasure routinely,” says Stockwell. And if you’re going to an event where you know there will be drinking, plan how long you’ll stay or how many drinks you’ll have so you’re not tempted to overdo it right now.

“Set goals for how many days a week you’ll drink and how much per day or occasion; for an easy diary of how you’re doing,” says Stockwell. “It can also be a good idea to limit the times and contexts you plan to drinking (eg not drinking alone at home, only drinking a little while socializing or celebrating).”

Find alcohol substitutes that work for you

Colby says there’s still a lot of unknowns about whether that occurs “mocktail culture” can have potential downsides – such as putting people in vulnerable situations, such as spending time in bars, where they may be at higher risk of relapse to alcohol. But, she notes, mocktails overall are a great development for people who want to avoid drinking, especially if having a drink in hand helps them feel like they’re still part of the party.

“When you know you’re going to drink alcohol, think about what you’re going to drink and what your limit will be, and then use some effective strategies to help you succeed,” says Kahler. “For example, you can choose to switch between alcohol and (non-alcoholic) drinks. There are many great drink options now available that are non-alcoholic.”

Stockwell adds: “When drinking, try to always have a glass of water or soft drink close at hand, or choose drinks like (non-alcoholic) beer, wine or cocktails.”

Think about why you drink

Assess why you choose to drink alcohol in the first place – and find a healthier alternative.

“Some people who drink for a particular purpose (eg, to reduce social anxiety) may benefit from learning relaxation techniques or seeking therapy,” says Stockwell.

Keep track of the benefits you experience from not drinking

When you cut back on drinking, experts say, you’re likely to experience a host of improvements in everything from your health to your relationships; note these benefits, which may motivate you to continue with your new routine.

“Research on Dry January has found that people who take a break from drinking tend to experience a range of positive effects,” says Colby. “Participants report improved physical well-being, weight loss, better sleep, more energy and better ability to concentrate. Importantly, they also feel more in control. Noticing these positive effects can help sustain drinking changes and frame the behavior change as something good you do for yourself.”

And don’t overlook the impact on your wallet, says Stockwell: “Keep a record of how much money you’re saving each week—and treat yourself to something as a reward.”

Have you managed to reduce your drinking? We want to hear what worked. Please share your best tips and takeaways here, and they may be used in a future article. Registration closes on November 12.