When you decide to drink less, you’re not just removing something from your life; you’re making space for so much more. Think of all the time, energy, and money that gets freed up. This journey is an opportunity to intentionally design a lifestyle that feels genuinely good, filled with activities and connections that align with your values. It’s about rediscovering old hobbies, finding new passions, and waking up on a weekend morning feeling refreshed and ready for the day. This isn't about deprivation. It's about creation. Here, we’ll explore the tangible benefits of changing your drinking habits and offer a practical toolkit for building a fulfilling, vibrant life you’re excited to live.
Key Takeaways
- Your Body Bounces Back Quickly: Expect immediate physical and mental benefits when you stop drinking, from better sleep and more energy in the first few weeks to long-term improvements in heart, liver, and brain health. Your body is resilient and starts healing right away.
- Proactive Planning is Your Best Tool: Lasting change comes from preparation, not just willpower. Have a plan for social events, know your triggers, and build a support system of people and resources you can turn to before challenges arise.
- Focus on What You're Gaining: This journey is less about giving something up and more about creating space for a life you love. Use your newfound time and clarity to explore new hobbies, strengthen relationships, and pursue goals that truly fulfill you.
What Happens When You Stop Drinking? A Timeline
Deciding to stop drinking is a powerful choice, and your body starts responding almost immediately. The journey looks different for everyone, but understanding a general timeline can help you know what to expect and keep you motivated. From the first day to the first year, here’s a look at the incredible ways your body and mind begin to heal and grow stronger.
The First 24 Hours
Your body is incredibly resilient and begins its recovery process almost immediately. In the first 12 to 24 hours after your last drink, you might feel the initial effects of alcohol withdrawal as your system starts adjusting to a new normal. This is a clear sign that your body is already working hard to heal and find its balance again. While this phase can be challenging, remember that it’s temporary. Each hour is a step forward. Be gentle with yourself, stay hydrated, and get plenty of rest as your body begins this important work.
The First Week
As you move through the first week, your body continues to recalibrate. It's common to experience some restlessness or find your sleep patterns are a bit off. This happens as your brain and body relearn how to function without alcohol's sedative effects. The good news is that these feelings usually settle down quickly. By the end of the week, many people report feeling more clear-headed and stable as their system flushes out the last of the alcohol. You’re getting through a major adjustment period, and your body is thanking you for it by re-establishing its natural rhythms.
The First Month
One month in is a huge milestone, and the benefits really start to show. While you might not perceive every change, your body is undergoing significant healing. By the third week, many internal health markers improve. You might also notice a change on the scale; without making other lifestyle changes, it’s possible to lose a few pounds in the first month. This is also a great time to see how your efforts are paying off financially. You can use a sober days counting and cost savings calculator to track how much money you've saved.
The Long-Term Benefits
Committing to an alcohol-free life brings profound, lasting changes. Over time, your liver gets a chance to heal and function more efficiently, which is vital for your overall health. Your risk for developing certain types of cancer also decreases gradually. One of the most incredible changes happens in your brain. After about a year, your brain mass can largely return to what it was before heavy drinking, improving cognitive function and mental clarity. These long-term rewards are a powerful reminder of what you can achieve through sustained mindful drinking practices and commitment to your well-being.
Physical Perks You'll Notice Right Away
When you decide to drink less, your body starts to thank you almost immediately. You don’t have to wait months to see a difference; some of the most encouraging changes happen within the first few days and weeks. From more energy to a healthier glow, these physical benefits can be powerful motivators to keep you going. Let’s look at some of the amazing ways your body begins to repair and reset itself as soon as you cut back on alcohol.
Give Your Liver a Break
Your liver is an incredibly resilient organ, and it gets to work healing itself surprisingly fast. If you haven’t developed a serious condition like cirrhosis, your liver can start repairing itself after just a few days of not drinking. Think of it as giving one of your hardest-working organs a much-needed vacation. Within about three weeks, you can significantly reduce liver fat and inflammation, helping it function much more effectively. This quick turnaround is one of the most immediate and impactful health benefits you’ll experience.
Support Your Metabolism and Manage Weight
Alcohol is full of empty calories that can contribute to weight gain and disrupt your metabolism. When you stop drinking, you might notice a change on the scale without making any other adjustments to your diet or exercise routine. Cutting out those liquid calories can lead to losing a few pounds in the first month alone. This isn't just about weight; it's about giving your metabolism a chance to function properly. You can even calculate the savings in both calories and cash, which adds another layer of motivation to your journey.
Enjoy Deeper Sleep and More Energy
While alcohol might make you feel drowsy, it actually disrupts the quality of your sleep, especially the restorative REM cycle. You might feel a bit restless the first few nights without it, but your body will quickly adjust. Within a few weeks, you’ll likely find yourself enjoying deeper, more restful sleep. Waking up feeling genuinely refreshed instead of groggy is a game-changer. This improvement in sleep quality directly translates to more stable energy levels throughout the day, helping you feel more present and productive.
Strengthen Your Immune System
If you find yourself catching colds often, alcohol could be a contributing factor. It can weaken your immune system, making you more susceptible to getting sick. The good news is that your immune response can bounce back quickly. Within just a few weeks of reducing your alcohol intake, your immune system gets a significant leg up. This is largely thanks to improved gut health, which plays a crucial role in keeping you healthy. A stronger immune system means you’ll spend less time feeling under the weather and more time enjoying life.
Improve Your Heart Health
Cutting back on alcohol is one of the best things you can do for your cardiovascular health. Regular drinking can contribute to high blood pressure (hypertension), putting extra strain on your heart. Remarkably, this is another area where you can see rapid improvement. For many people, blood pressure can begin to return to a normal range within a few weeks of quitting alcohol, even without medication. This simple change reduces your risk for heart disease and stroke, making it a powerful step toward long-term health and well-being.
Clear Your Mind: Mental Health Benefits
Many of us reach for a drink to unwind after a tough day or to ease social anxiety. It can feel like a quick fix for stress, but over time, alcohol can disrupt the very brain chemicals that regulate our mood. This can create a difficult cycle where you drink to feel better, only to find your anxiety or low mood worsening in the long run. The connection between alcohol and mental health is strong, and often not in the way we think.
The good news is that when you decide to drink less, you give your brain a chance to reset and heal. Taking a break from alcohol can lead to incredible improvements in your mental well-being. Think of it as clearing away the fog. You might start to notice a more stable mood, a sharper mind, and a greater sense of control over your emotions. It’s not just about removing a negative; it’s about creating space for genuine mental clarity and emotional resilience to grow. This journey allows you to build healthier coping mechanisms and rediscover what it feels like to be fully present and in charge of your mental state.
Sharpen Your Memory and Brain Function
Regular alcohol consumption can be tough on the brain, impacting everything from memory recall to overall cognitive function. It can even reduce brain volume over time. But here’s the amazing part: your brain has a remarkable capacity for recovery. When you stop drinking, your brain can begin to repair itself, and this process can start surprisingly quickly. Many people notice improvements in their memory and thinking within the first few weeks of abstinence. As your brain heals, you’ll likely find it easier to learn new things, remember important details, and stay focused on tasks. It’s a powerful reminder of your body’s natural ability to bounce back.
Find Your Emotional Balance
If you’ve ever felt like you’re on an emotional rollercoaster, alcohol might be playing a bigger role than you realize. It can disrupt the delicate balance of neurotransmitters in your brain, leading to heightened emotional responses and unpredictable mood swings. When you remove alcohol from the equation, you give your brain the opportunity to recalibrate. This helps you find a more stable emotional baseline, making it easier to manage stress and navigate daily challenges without the highs and lows that alcohol can intensify. You’ll feel more in control of your reactions and better equipped to handle whatever life throws your way.
Ease Symptoms of Anxiety and Depression
It’s a common misconception that alcohol helps with anxiety and depression. While it might offer temporary relief, it often makes symptoms worse over the long term, a phenomenon sometimes called "hangxiety." Alcohol can interfere with sleep, disrupt mood-regulating chemicals, and ultimately fuel the very feelings you’re trying to escape. By choosing mindful drinking or quitting altogether, you can break this cycle. Many people find that their symptoms of anxiety and depression significantly decrease when they stop drinking, allowing them to build more sustainable and effective coping strategies for their mental health.
Gain Mental Clarity and Focus
Do you ever feel like you’re living in a bit of a haze? That brain fog can be a direct side effect of alcohol’s impact on your cognitive function. It can make it difficult to concentrate at work, stay present in conversations, or simply think clearly. When you take a break from drinking, it’s like a light switch gets flipped on. The fog begins to lift, replaced by a renewed sense of mental clarity and focus. You’ll find your attention span improves, your thoughts become sharper, and your productivity naturally increases. This newfound clarity can be one of the most rewarding and empowering benefits of changing your relationship with alcohol.
Make Clearer Decisions
Alcohol impairs judgment—that’s no secret. But its effects on decision-making go deeper than just one night out. Regular drinking can impact your ability to process information, weigh consequences, and make choices that align with your values and long-term goals. When you’re not under the influence of alcohol, your executive functions—the mental skills that help you manage time, pay attention, and plan for the future—get a major upgrade. You’ll be able to approach problems with a clearer head, make more thoughtful decisions, and feel more confident in the path you’re choosing for yourself, both big and small.
How to Handle Early Challenges
Making a big change in your life comes with a learning curve, and the first few weeks of drinking less can feel like the toughest. Your body and mind are adjusting to a new normal. Knowing what to expect and having a plan can make all the difference. Think of these early hurdles not as roadblocks, but as signs that you’re moving in the right direction. Here’s how you can meet these challenges head-on.
What to Expect Physically
As your body begins to clear the alcohol, you might notice some physical symptoms. These often start within 12 to 24 hours after your last drink and can feel most intense around the day-and-a-half mark. You might experience headaches, shakiness, or fatigue as your system recalibrates. This is your body’s way of healing. Remember that this phase is temporary. The good news is that many people start to see positive changes, like better sleep and more energy, as early as one week into their journey.
Handling Emotional Shifts
If you’ve used alcohol to manage your feelings, you might experience some emotional ups and downs when you stop. Over time, the brain’s chemistry adapts to alcohol, so it needs a moment to rebalance itself. You might feel more irritable, anxious, or just a bit low. It’s also common to have trouble sleeping at first. Be patient with yourself during this time. These shifts are a normal part of the process as your brain heals. This is a great time to explore new ways of processing your emotions through practices like mindful drinking.
Outsmart Your Cravings
Cravings are a completely normal part of changing your habits. Often, a craving isn’t just for alcohol itself, but for the relief from a difficult feeling that you think it will provide. The next time a craving hits, take a second to pause and ask yourself: What am I really feeling right now? Am I bored, stressed, or lonely? Instead of reaching for a drink, you can find a new, healthier way to address that feeling. Maybe it’s calling a friend, going for a walk, or spending five minutes on a guided meditation.
Handle Social Pressure and Triggers
Social events can feel like a minefield when you’re trying to drink less. Being around others who are drinking can be a powerful trigger. It helps to go into these situations with a plan. Decide what you’ll drink beforehand—a seltzer with lime or a creative mocktail are great options. Have a response ready for when someone offers you a drink, and know that it’s okay to leave early if you feel uncomfortable. Protecting your peace and your mental health is always the top priority. If you need more specific strategies, our FAQ page offers practical advice.
Build Your Support System
Making a big life change is easier and more sustainable when you have people in your corner. Building a support system means intentionally surrounding yourself with resources, professionals, and loved ones who understand your goals and can offer encouragement when you need it most. You don’t have to do this alone, and creating a network of support is one of the most powerful steps you can take. Your system can include a mix of professional guidance, community connection, digital tools, and personal relationships. Each piece plays a unique role in helping you stay on track, handle challenges, and celebrate your wins along the way.
Explore Professional Support
There is no one-size-fits-all path to changing your relationship with alcohol, so it makes sense that your support plan should be tailored to you. Working with a professional, like a therapist, counselor, or doctor, can provide you with a personalized strategy. They can help you understand the root of your drinking habits and develop healthy coping mechanisms. A professional can also help address any co-occurring mental health concerns, ensuring your plan supports your entire well-being—mind and body. Think of it as having an expert guide who can help you create a roadmap that truly fits your life and your goals.
Find Your Community
Connecting with people who are on a similar journey can make a world of difference. It reminds you that you aren't alone in your experiences or challenges. Support groups, whether online or in-person, offer a safe space to share stories, exchange tips, and find encouragement from others who genuinely get it. Since alcohol use and mental health are often linked, finding a community can be a powerful way to combat feelings of isolation and build new, healthy social connections. Hearing from others who are navigating the same path can be incredibly validating and motivating, providing a sense of belonging that strengthens your resolve.
Use Digital Tools and Resources
In today’s world, support can be right in your pocket. Apps and online resources offer a discreet, flexible, and accessible way to stay committed to your goals. Tools like Reframe are designed with a neuroscience-based approach to help you build new habits that actually stick. With features like progress tracking, educational courses, and built-in communities, you get a comprehensive toolkit to guide you day by day. These digital resources can help you understand your triggers, learn new coping skills, and connect with others, all from the privacy of your own phone.
Lean on Friends and Family
The people closest to you can be your greatest cheerleaders, but they need to know how to help. Consider opening up to a few trusted friends or family members about your decision to cut back on or quit drinking. Be clear about what you need from them—maybe it’s planning activities that don’t involve alcohol, or simply being a listening ear without judgment. If you’ve used alcohol to cope with difficult feelings, having someone to call or text in a tough moment can be a game-changer. This isn't about putting pressure on them, but about inviting them to be part of your support team.
Moving away from alcohol isn’t just about what you’re giving up; it’s about what you’re gaining. This is your chance to intentionally design a life that feels good on your own terms. With more time, energy, and mental clarity, you can reconnect with yourself and build habits that truly support your well-being. Think of it as clearing out space to make room for new passions, deeper connections, and a stronger sense of self.
Instead of letting alcohol dictate your evenings or weekends, you get to decide what fills that time. It’s an opportunity to explore new hobbies, strengthen relationships, and set meaningful goals. This journey is about more than just abstaining—it's about actively creating a lifestyle that you’re excited to wake up to every day. Let’s look at a few ways you can start building that life right now.
Manage Stress with Mindfulness
Many of us reach for a drink to unwind, but alcohol often makes stress worse in the long run by disrupting our natural stress hormones, like cortisol. When you stop drinking, your body gets a chance to rebalance itself. As your cortisol levels return to normal, you’ll likely notice better sleep, a more stable mood, and a greater sense of calm.
Instead of turning to alcohol, you can find healthier ways to cope with daily pressures. This is where mindfulness comes in. It doesn’t have to be complicated. Try taking five minutes for deep breathing exercises, going for a quiet walk without your phone, or using a guided meditation app. These simple practices can help you acknowledge stress without letting it take over, giving you a powerful tool for emotional regulation.
Incorporate More Movement
When you’re not dealing with hangovers, you’ll have more energy for physical activity. Moving your body is one of the best things you can do for your physical and mental health. Exercise releases endorphins, which are natural mood-lifters, and it can be a fantastic outlet for stress or frustration. Plus, as you reduce alcohol, you may find it easier to manage your weight and improve your overall metabolic health.
You don’t have to start training for a marathon. Find a form of movement that you genuinely enjoy. It could be dancing in your kitchen, trying a beginner’s yoga class online, joining a local hiking group, or just taking a brisk walk every day. The goal is to connect with your body and celebrate what it can do.
Focus on Nutrition and Hydration
Alcohol can be tough on your digestive system, making it harder for your body to absorb essential nutrients. The good news is that your gut can recover surprisingly fast. Studies show that the gut barrier can be fully restored after just a few weeks of abstinence, which helps reduce inflammation throughout your body.
Use this time to nourish yourself with good food. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Pay attention to hydration, too—swapping alcoholic drinks for water, herbal tea, or sparkling water with a splash of juice can make a huge difference in your energy levels and skin health. Think of it as fueling your body for this new chapter.
Discover New Social Activities
One of the biggest questions people have when they quit drinking is, "But what will I do for fun?" It can feel like every social event revolves around alcohol, but there’s a whole world of activities out there waiting for you. This is your chance to find hobbies and connections that aren’t centered on drinking.
Explore a local museum, sign up for a pottery class, join a book club, or organize a game night with friends. You might discover a passion for rock climbing, volunteering, or trying every coffee shop in your city. Redefining your social life allows you to form more genuine connections based on shared interests, leading to long-term benefits for your overall health and happiness.
Set and Achieve New Goals
Without the brain fog that often comes with regular drinking, you’ll experience a new level of mental clarity. As your brain heals, your cognitive functions sharpen, making it easier to focus, learn, and solve problems. At the one-year mark, your brain volume will have mostly recovered, bringing your cognitive abilities back to their natural baseline.
What have you always wanted to do? This is the perfect time to set and pursue new goals. Whether it’s learning a new language, starting a side project, going back to school, or planning a big trip, your clear mind and renewed energy will help you get there. Start with small, achievable steps to build momentum and confidence. You’re capable of amazing things.
Track Your Progress
When you decide to change your relationship with alcohol, it’s easy to focus on the big, distant goal. But the real magic happens in the small, daily victories. Tracking your progress is one of the best ways to stay motivated because it helps you see just how far you’ve come. It’s not about perfection; it’s about noticing the positive shifts, big and small, that happen when you put your well-being first.
Think of it as collecting evidence that your hard work is paying off. On days when you feel challenged or wonder if it’s all worth it, you can look back at your progress and see tangible proof of your success. This isn’t just about counting sober days, though that’s a great start. It’s about tuning into the incredible ways your body and mind are healing and growing stronger. You’ll start to notice improvements in your physical health, your mental clarity, your wallet, and even your relationships. Keeping a simple journal or using an app like Reframe can help you capture these wins, creating a powerful reminder of why you started this journey in the first place.
Notice Physical Health Wins
One of the first places you’ll see changes is in your physical health. Your body has an amazing capacity to heal, and giving it a break from alcohol allows it to do just that. Your liver, which works hard to process alcohol, can start to repair itself, leading to better overall function. You might also notice your digestion improving as your gut barrier is restored.
Beyond what you can feel day-to-day, you’re also making a huge investment in your long-term health. Reducing alcohol intake lowers your risk for a number of chronic diseases, including heart issues and certain cancers. Pay attention to how you feel when you wake up. Are you sleeping more deeply? Do you have more energy? These are the health improvements that build on each other, creating a foundation for a healthier life.
Check In on Your Mental Well-being
The connection between alcohol and mental health is strong, and you may be surprised by how quickly you feel a mental shift. Alcohol can disrupt the brain chemicals that regulate our mood, and removing it can help restore balance. Many people find that symptoms of anxiety and depression begin to ease within just a few weeks of cutting back.
Take time to check in with yourself. How is your mood? Do you feel more emotionally stable? You might notice that you have more mental clarity and can focus more easily on tasks. Your memory may even feel sharper. These changes can be subtle at first, so it’s helpful to be intentional about noticing them. Acknowledging these mental wins can be incredibly empowering and reinforce your decision to change your drinking habits.
Calculate Your Financial Savings
Let’s talk about a benefit you can literally count: the money you’ll save. Drinking is expensive. It’s not just the cost of the drinks themselves, but also the related expenses like pricey cocktails at dinner, late-night food orders, or rideshares home. These costs add up quickly, and redirecting that money can be a game-changer for your financial goals.
Take a moment to figure out what you were spending on alcohol each week or month. You can use an alcohol spend calculator to get a clear picture. Seeing that number can be a powerful motivator. Imagine what you could do with that extra cash—plan a vacation, invest in a new hobby, or simply build up your savings. Watching your bank account grow is a concrete reward for all your hard work.
Observe Changes in Your Relationships
Changing your relationship with alcohol often leads to positive changes in your relationships with others. When you’re not drinking, you’re more present and engaged with the people you care about. This can lead to deeper conversations and stronger connections with your partner, family, and friends. You might find that you have more patience and emotional energy to give to your loved ones.
Sobriety can also help you see which relationships are truly supportive. Some friendships may have been built around drinking, and you might find they naturally shift. At the same time, you’ll strengthen the bonds that are based on shared values and genuine connection. These improved relationships are often one of the most rewarding and unexpected benefits of this journey.
Your Toolkit for Long-Term Success
Making the decision to change your relationship with alcohol is a huge first step. But what comes next? Lasting change isn’t just about stopping a behavior; it’s about building a new life where that old habit no longer fits. This is where having a solid toolkit comes in. Think of it as your personal set of strategies for handling challenges, creating new routines, and staying connected to your goals when motivation wavers.
Success isn't about willpower alone. It’s about being prepared. It’s about knowing how you’ll handle a Friday night out with friends, what you’ll do with your newfound free time on a Saturday afternoon, and how you’ll remind yourself of your progress when you’re feeling discouraged. The following strategies are designed to help you create a sustainable, fulfilling lifestyle that supports your well-being for the long haul. By consciously building new habits and having go-to plans for tricky situations, you empower yourself to not just get by, but to truly thrive.
Handle Social Situations with Confidence
Changing your drinking habits doesn’t mean you have to give up your social life. It just means your approach might look a little different. Walking into a party or a bar with a plan can make all the difference. Decide what you’ll drink before you arrive—a club soda with lime, a non-alcoholic beer, or a creative mocktail. If you’re heading to a friend’s house, bring a fun non-alcoholic option to share. Practicing a simple, confident response for when people ask why you’re not drinking can also help ease any anxiety. Something as simple as, “I’m not drinking tonight,” is often all you need to say. The goal is to focus on the connection and conversation, which is the real heart of any social gathering. This shift in focus is a core part of mindful drinking.
Develop New Hobbies and Interests
One of the most exciting parts of cutting back on alcohol is rediscovering all the time and energy you now have. Filling the hours you used to spend drinking with activities you genuinely enjoy is a powerful way to build a life you don’t want to escape from. Think about what you used to love doing or what you’ve always wanted to try. Maybe it’s joining a hiking group, signing up for a pottery class, learning a new language, or finally starting that garden. Finding new hobbies introduces you to new communities and helps you create a sense of purpose and accomplishment that is far more satisfying and sustainable than the temporary buzz from alcohol. It’s a chance to reconnect with yourself and discover new passions.
Build Habits That Stick
Lasting change is built on small, consistent actions that become second nature over time. Instead of focusing on a massive overhaul, think about creating tiny, positive habits that support your goals. This could be starting your day with a glass of water, going for a walk after work instead of reaching for a drink, or practicing a two-minute meditation when you feel stressed. Using a program like Reframe can help you understand the neuroscience behind your habits and provide a structured path to rewiring them. By tracking your progress and learning new coping skills, you actively build new neural pathways that make your healthier choices feel more automatic and natural over time.
Stay Motivated for the Long Haul
Motivation can come and go, which is why it’s so important to have ways to reconnect with your “why.” On tough days, remind yourself of the reasons you started this journey. Was it for better sleep, more energy, or clearer thinking? Keep a running list of the positive changes you’ve noticed since you cut back. Seeing the tangible benefits can be a powerful reminder that your efforts are paying off. Tools like a sober days counting and cost savings calculator can also provide concrete evidence of your progress. Celebrating milestones—whether it’s one week, one month, or one year—reinforces your commitment and helps you stay focused on the incredible life you’re building.
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Frequently Asked Questions
What if I have a drink after deciding to stop? Does that mean I've failed? Absolutely not. Changing a habit is a process, not a single event, and it's rarely a straight line. Think of a slip-up as a learning opportunity, not a failure. It’s a chance to get curious about what triggered you and what you can do differently next time. The most important thing is to be kind to yourself and get right back to your goals the next day. Progress is what matters, not perfection.
How long does it take to feel better after quitting drinking? Everyone’s body is different, so there isn't one single timeline. You might notice some benefits, like waking up without a hangover and having more energy, within the first week. Deeper changes, such as improved mood stability and better sleep quality, often become more consistent after a few weeks. Be patient with your body and mind as they adjust, and remember that every alcohol-free day is contributing to your healing.
Will I really lose weight just by stopping drinking? It’s definitely possible, and many people do. Alcohol contains a surprising number of calories that don't offer any nutritional value, so cutting them out can lead to weight loss without other major changes. It also helps your metabolism function more efficiently. However, it's just one of many physical perks. Focus on how much better you feel overall—the increased energy and clearer skin are fantastic rewards in their own right.
How do I tell my friends I'm not drinking without making it weird? This is a common concern, but you might be surprised by how little people notice. The key is to be casual and confident. Having a non-alcoholic drink in your hand, like a seltzer with lime, usually prevents questions from even coming up. If someone does ask, a simple, "I'm not drinking tonight," is a complete answer. You don't owe anyone a detailed explanation.
I used alcohol to relax after a stressful day. What can I do instead? It's completely normal to look for ways to unwind, and the great news is there are so many effective options that don't involve alcohol. This is your chance to build a new toolkit for managing stress. You could try going for a walk to clear your head, listening to a calming playlist, doing a five-minute guided meditation, or calling a friend to chat. The goal is to find a new, healthy ritual that signals to your brain that it's time to relax.
