Phase 1
Understand
- What alcohol does to your body and brain
- What it does to your sleep
- Why willpower keeps failing
- What it's really costing you
Couch to Control™
From autopilot on the sofa to drinking on your terms.
Get the skills and mindset to cut back and enjoy the drinks you consciously choose, with an online course and a one‑to‑one call with Alastair to review your drinking pattern.
- Three-phase online course
- 30-minute one-to-one strategy call
- Personalised strategy recommendations
- £99 one-off payment
Instant access. Start today.
What cutting back gives you
- Better sleep
- More energy
- Clearer mornings
- Money saved
“It hasn't been difficult at all. I've saved money, I've lost weight, and my skin has improved.”
Louise, 54, Registered NurseAlcohol Reduction Coach™ client
An alternative to Sober October and Dry January that lasts all year
- An unprepared dry month can turn into a white‑knuckle endurance test and a countdown to the finish, with some people even increasing their consumption afterwards
- A joyless month off shows you can stop for a while, but it doesn't teach the skills you need for the other eleven months you want to be in control
- Moderation skills work all year, and breaks from drinking become something you choose as part of your life rather than something you have to get through at a set time
Is Couch to Control™ right for you?
It's for you if
- You drink more than you'd like and want to cut back without giving up
- A weeknight glass has crept in for no real reason
- You enjoy a drink and want to keep enjoying it
- You want to go into the party season in control
If your drinking feels harder to shift
- If you drink most nights and find it hard to stop, you may need more support than a course. Your call will show which fits, and if Alcohol Reduction Coach™ is right for you, the full £99 comes off its price when you join within three months.
- You drink in the morning, feel shaky without a drink, or get anxious when you can't have one. Please speak to your GP first, or contact WithYou.
The three phases of Couch to Control™
- 17lessons
- 16strategies
- 5mindset modules
- 6infographics
- 3video explainers
- 7stage pathway
Short, mobile-friendly lessons, with 12 months' access.
Phase 2
Strategies
- Knock out the no-reason drinks
- Fine dining wine practices that help you drink less at home
- Tactics for nights out
Phase 3
Mindset
- Alcohol as a dial, not a switch
- How your day shapes your evening
- Choice O'Clock™
Expert moderation guidance video call included
- A drinking pattern review before your call
- Talk in confidence about your relationship with alcohol with an experienced moderation coach
- Confidential and GDPR compliant, with nothing you share going any further
- Get a professional perspective on where you are at
- Leave with the strategies matched to your drinking pattern
- Build clear accountability, better understanding and motivation
- A private 30‑minute session, booked at a time to suit your schedule
- A written summary of your recommended strategies after the call
How soon you'll see results
From day one
Fewer no-reason drinks, as soon as you start using the strategies
Within 7 to 10 days
Better sleep, clearer mornings and more energy
Over a month
Repetition turns the strategies into habits, until choosing becomes second nature
Everyone's different, and results depend on how consistently you apply the strategies.
Who's behind Couch to Control™
Alastair Cassie, the Alcohol Reduction Coach™
- Founder of the Alcohol Moderation Coaches Association™
- Accredited coach specialising in behavioural science and alcohol moderation
- 30+ years in the wine trade
- CPD provider, with published research indexed on Google Scholar
- Practises what he teaches: he drinks in moderation himself
“Move over willpower. These are some of the techniques I use with my Alcohol Reduction Coach™ clients, built on behavioural science and neuroscience best practice.”
Alastair
What you get
- Short, mobile-friendly lessons
- Video explainers
- Infographics
- A personal drinking pattern review
- A 30-minute call with Alastair
- A written summary of your recommended strategies
Your call with Alastair
- Built around your drinking pattern review
- Work out which strategies suit you best
- See where your drinking sits
- Completely confidential, with your data handled under UK GDPR
- Talk openly about your drinking: it's data, not judgement
- Alastair takes on a limited number of new clients each month, so every call gets his full attention
Why pay for a course when so much is free?
- Structured strategies instead of information overload and conflicting advice
- A coach with 30+ years in the drinks world instead of algorithms and AI chat
- A course you've invested in instead of another app you stop opening
- Save £12.50 a week on alcohol and Couch to Control™ pays for itself in eight weeks
Buy Couch to Control™
Learn how to cut back and enjoy the drinks you consciously choose, with an online course and a one‑to‑one call with Alastair to review your drinking pattern.
- Three-phase online course, with instant access for 12 months
- A drinking pattern review before your call
- 30-minute one‑to‑one strategy call with Alastair
- A written summary of your recommended strategies after the call
£99
One-off payment. No subscription.
Instant access to the course.
Introductory price until 31st December 2026.
Start now and your strategies will be in place before the festive season.
Buy now for £99Secure checkout with Stripe opens in a new tab. Straight after payment you'll get your course password and a link to book your call. Your details are kept confidential and handled under UK GDPR. Terms and conditions | Privacy policy
Any questions? Email hello@cutbackdrinking.com,
call 020 3916 5869 or WhatsApp 07719 513014
Frequently asked questions
How is this different from Sober October or Dry January?
A dry month takes alcohol away for 30 days, and many people go straight back to where they started, often with a rebound. Couch to Control™ teaches skills that last beyond one month, so a dry spell becomes something you choose whenever you want one.
Do I have to stop drinking?
No. The course is about drinking less and enjoying it more. The strategies focus on the drinks that happen for no real reason, so the ones you keep feel like a choice.
Is this for me if I drink most nights?
If you drink most nights out of habit and find it hard to stop, you may need more support than a course. Your call will show which fits, and if Alcohol Reduction Coach™ is right for you, the full £99 comes off its price when you join within three months.
How soon will I see results?
Most people notice fewer no-reason drinks straight away, and better sleep, clearer mornings and more energy within 7 to 10 days. Lasting change comes from repetition, so allow at least a month. Everyone's different, and results depend on how consistently you apply the strategies.
What happens on the strategy call?
It's a 30-minute one-to-one call on Google Meet, booked online at a time that suits you. After booking, you'll get a short questionnaire about your typical week, which Alastair reviews before the call. Together you'll work out which strategies suit you best, and afterwards you'll receive a written summary of your recommended strategies.
Can I move on to an Alcohol Reduction Coach™ programme later?
Yes. If you join an Alcohol Reduction Coach™ programme within three months of buying Couch to Control™, the full £99 is taken off the price.
Is it confidential and GDPR compliant?
Yes. Nothing you share on the call goes any further. Your personal details are handled in line with UK GDPR, anything you tell us about your drinking is only recorded with your consent and only used to support your coaching, and your data is never sold. Full details are in our privacy policy.
Is Alastair insured?
Yes. Alastair holds professional indemnity insurance and third‑party liability insurance, both with worldwide cover.
Alastair drinks. Isn't that unusual for a moderation coach?
It's the point. Alastair has spent more than 30 years in the wine trade and drinks in moderation himself, using the same strategies he teaches. He understands what you enjoy about drinking and what you don't want to give up.
How long do I have access?
You have 12 months of access to the online lessons and videos, and the downloads are yours to keep.
What if I'm worried I might be dependent on alcohol?
If you drink in the morning, feel shaky without a drink, or get anxious when you can't have one, please speak to your GP before making any changes, or contact WithYou. Stopping suddenly can be dangerous for anyone who is physically dependent.
Can I get a refund?
Yes, within 14 days of purchase, as long as you haven't accessed the course or taken your call. Full details are in the terms and conditions.