Can ChatGPT Help You Drink Less? How AI Supports Alcohol Moderation This Summer

Summer is here: the season of BBQs, beach days, weddings, rosé on patios, and… temptation. For those of us working on moderation, this time of year can feel like a high-stakes game of “What’ll it be: sparkling water or an IPA?” That’s why more people are turning to unexpected tools like ChatGPT to support their goals.

People in the Moderation Management community have started using ChatGPT and similar AI tools to support alcohol moderation—and they’re getting surprisingly helpful (and sometimes delightfully odd) results.

MM member Renee Williams recently shared in our Facebook group that she had started using ChatGPT to talk through drinking urges. Renee asked it to create a bespoke plan for her 30-day reset, and is now enjoying the “longest consecutive stretch [of alcohol-free days] in her drinking history 😊.”

I gave it a try myself, asking ChatGPT to brainstorm creative alternatives to drinking when stressed. Instead of the usual “go for a walk” advice, I got gems like:

• Create a “crisis costume” (cape, hat, sunglasses—wear it for five minutes to short-circuit stress)
• Dance like a maniac to a Weird Move Playlist
• Talk to the toaster like it’s your therapist
• Start a Petty Grievance Journal (“Dear Diary, the dishwasher betrayed me again.”)

Yes, these are real suggestions. And they can work—not because they’re serious, but because they’re silly enough to snap you out of the usual stress-drink-repeat cycle. (I particularly enjoyed the weird dancing.)

New Tools For Moderation

This use of AI reflects a broader trend: people are customizing their recovery or moderation paths using whatever works for them. Meetings are a central part of MM’s support system, but tools like ChatGPT or Claude can be a great complement—offering quick ideas, emotional support, or a nudge in a better direction between meetings or in the moment when cravings strike.

Of course, AI isn’t a replacement for real connection, community, or professional help. But it can be a low-stakes, no-judgment tool—especially at 9 p.m. on a summer night when everyone else seems to be on their second glass of wine and you’re just trying to keep your cool.

AI Prompts to Try

So if you’re moderating this summer, here are a few things you might try with AI:

• Ask it to roleplay as “Future You” who’s already mastered moderation
• Get a list of 10 silly distractions you can do right now with whatever’s in your kitchen
• Create a personalized ritual or mini routine for Friday nights when temptation hits
• Or just vent. “Hey, I’m annoyed and craving a drink—talk me down.”

You might be surprised at how helpful it is to have a quirky, supportive, always-available thinking partner who never says, “Go on, just have one.”

But don’t stop there.
The real power comes when you combine smart tools with real human connection. Join the conversation in MM’s Facebook group, drop into an online meeting, or message someone who gets it. You don’t have to choose between tech and community—you can have both. And that’s especially good news during the long, sun-soaked, temptation-filled days of summer.