The adaptable choosability of a multigraph G, denoted ch a (G), is the smallest integer k such that any edge labelling, τ , of G and any assignment of lists of size k to the vertices of G permits a list colouring, σ, of G such that there is no edge e = uv where τ (e) = σ(u) = σ(v).Here we show that for a multigraph G with maximum degree ∆ and no cycles of length 3 or 4, ch a (G) ≤ (2 √ 2 + o(1)) ∆/ ln ∆. Under natural restrictions we can show that the same bound holds for the conflict choosability of G, which is a closely related parameter recently defined by Dvořák, Esperet, Kang and Ozeki.