Set a quit date
Remove sugary drinks and caffeinated drinks from your home, car, and workspace
Replace them with water, sparkling water, or unsweetened tea
Drink a full glass of water when cravings hit
Keep a reusable water bottle with you at all times
Cut back gradually if stopping suddenly feels too hard
Reduce caffeine slowly to avoid headaches and fatigue
Avoid buying drinks when you are hungry, tired, or stressed
Eat regular meals to reduce cravings
Get enough sleep
Identify your trigger times and plan alternatives
Choose unsweetened versions of drinks
Read labels and avoid hidden sugar and caffeine
Limit visits to places where you usually buy these drinks
Brush your teeth after meals to reduce the desire for sweet drinks
Use herbal tea, lemon water, or flavored water as substitutes
Track your progress each day
Reward yourself for meeting your goals
Ask friends or family to support your goal
Avoid keeping “just one” bottle or can around
Prepare replacement drinks in advance
Manage stress with walking, breathing, or stretching instead of drinking
If you slip, restart immediately without guilt