As we settle into 2024, cutting down on alcohol is still at the top of many of our to-do lists, and for good reason. As fun as it may be to down tequila shots with friends on a night out, we’ve become more aware than ever of the impact drinking can have on both our short- and long-term health – let alone how rubbish it can make us feel the next day.

But while some people are now ‘sober curious’ – using challenges such as Dry January and Sober October to reassess their relationships with alcohol – many more of us are simply looking for ways to cut down our consumption and drink more mindfully. And that’s where the 20-minute rule comes in. 

If you struggle to limit the number of drinks you have over the course of one night, following the 20-minute rule can be an effective way to break the habit of ordering for the sake of it. You don’t need to be out at a bar to use this rule, either. 

It’s just as effective at preventing those nights with friends when you make it through a bottle of wine before you even realise it. Here’s everything you need to know about the rule, including expert insight into how it works. 

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. 

According to Dr Sarah Griffiths, lead behavioural insights specialist at Bupa UK, the 20-minute rule works by giving us space to think. “The average craving lasts for around six minutes, so the thought is that if you can distract yourself for 20 minutes, there’s a good chance the feelings will pass,” she says. “The rule also allows you to acknowledge your urge, step back from it and really think about whether you’d still like a drink, as well as think about the reason why you want a drink in the first place.”

Taking a moment to step back also allows you to assess how sitting with your urge makes you feel – is it something that makes you feel restless or agitated, or are you OK not drinking for a moment? Assessing what’s going on can help you to learn more about your relationship with alcohol.

“When you sit with your urge before acting on it, you may find the desire comes from feeling bored, stressed or emotional,” Dr Griffiths adds. 

“Taking that 20 minutes to identify and accept the feelings in your body could be enough time to help the desire subside, and it may help you spot patterns and habits linked to your urges. For example, you might find yourself wanting a drink at certain times of the day, like at the end of the day when you’re watching TV.” 

In short, the 20-minute rule helps to break the link between a feeling and an action – helping you to gain more control over the choices you make around alcohol. From there, you can be more conscious about what’s going on when you’re drinking and make choices that reflect that. A win-win, right? 

Images: Getty