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   Plus, reflection questions to ask yourself
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                           <i>
                            This newsletter was written by Life Kit producer Clare Marie Schneider.
                           </i>
                           <br/>
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                              In our first email, we shared the many benefits of taking a break from alcohol. Who doesn't want better sleep, a happier life and more confidence?
                              <br/>
                              <br/>
                              But it isn't as easy as declining a drink or pouring that wine down the kitchen sink. Drinking is so ingrained in every aspect of our culture. We use alcohol to celebrate and mark important milestones such as weddings, birthdays, graduations and retirements.
                              <br/>
                              <br/>
                              To set yourself up for success, you'll need to create an intentional plan, says George Koob, director of the National Institute on Alcohol Abuse and Alcoholism. "Otherwise, you're kind of flying by the seat of your pants."
                              <br/>
                              <br/>
                              Koob and other experts share strategies to help you reach the finish line.
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                           <i>
                            A quick note: If alcohol use is causing you stress or harm, seek medical advice. There are a variety of treatments, including counseling, medications and support groups, to help people who want to end that dependency. This includes Alcoholics Anonymous, which has helped countless people. This
                            <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="">
                             <b>
                              guide from the National Institute on Alcohol Abuse and Alcoholism
                             </b>
                            </a>
                            <b>
                            </b>
                            can help you find a program that’s right for you
                           </i>
                           <b>
                            .
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                                <i>
                                 Beck Harlan/NPR
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                              <span style="color:#2A7079;">
                               <span style="font-size:22px;">
                                5 to-dos before the countdown begins
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                          Preparation for your alcohol-free month starts before Day 1. Here's what you can do to reduce the temptation to drink at home and stay motivated ahead of your journey.
                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           Task 1: 🍺 Move your alcohol out of sight
                          </h3>
                          Remove any cues associated with alcohol if possible, says Koob. Being around alcohol can elicit cravings, so try to minimize that desire to drink as much as possible.
                          <br/>
                          <br/>
                          If you usually display your special liquors on a bar cart in the living room, "put all your alcohol in the pantry," says Koob, "in the back." Or consider giving it away. You can always replenish your stock at the end of your alcohol-free month.
                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           Task 2: 👭 Find an accountability buddy
                          </h3>
                          One of the most powerful "rewards and reinforcers" when trying to achieve a challenging goal is to connect with other people who have similar intentions as you, says Koob. "If you can find other human beings who are doing what you're doing, that's a huge support network right there."
                          <br/>
                          <br/>
                          Ask a friend whether they would be interested in joining your alcohol-free month. You can forward the friend this email as a way to start the conversation. Koob says having a friend to do this with can keep you accountable, especially in moments of doubt or frustration.
                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           Task 3: 📅 Keep a calendar
                          </h3>
                          Use a visual to track your success. Koob recommends putting an X through each day you don't drink. Keeping track of your no-alcohol days in this tangible way can help with motivation throughout the month. "If you're wavering in the middle of the month and you look at all those X's, then the rest of the X's don't seem so bad after all," he says.
                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           Task 4: 🤔 Evaluate your relationship to alcohol
                          </h3>
                          Think about what's motivating you to take a break. It may help you stay committed to the journey. To begin the process, consider starting a journal. Rachel Kazez, a licensed clinical social worker and therapist with
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="All Along">
                           All Along
                          </a>
                          , told NPR's Allison Aubrey that it helps to begin with some basic questions to get a little perspective.
                          <br/>
                          <div style="margin-left: 40px;">
                           <b>
                            ⭐ How often and how much am I drinking?
                            <br/>
                            ⭐ What are the reasons I drink?
                            <br/>
                            ⭐ How do I feel before I drink?
                            <br/>
                            ⭐ How do I feel afterward?
                           </b>
                          </div>
                          <br/>
                          There's no right or wrong answer — and no judgment. Given that alcohol is so ubiquitous in our culture, some people drink out of habit and haven't taken the time to take note of its effects. A break from drinking will give you this opportunity.
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                          Got a friend who might be interested in taking a break from drinking?
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                       <h3 dir="ltr" style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                        Task 5: 🧠 Brainstorm activities to replace the habit of drinking
                       </h3>
                       <p dir="ltr">
                        For some people, drinking is a habit. So you'll want to replace it with other activities, says Koob. He offers helpful swaps for common situations when you might be tempted to drink. Keep some of these ideas in your back pocket to try throughout your alcohol-free month.
                       </p>
                       <p dir="ltr" style="margin-left: 40px;">
                        <b>
                         💼 If you drink after work to unwind …
                        </b>
                        <br/>
                        <br/>
                        Replace that habit with activities that help you de-stress, like walking the dog. And do them at the same time you'd normally have your drink, says Koob.
                        <br/>
                        <br/>
                        <b>
                         🍻 If drinking puts you at ease in social settings …
                        </b>
                        <br/>
                        <br/>
                        Get a seltzer and put a little lime in it, says Koob. Having a drink in your hand can help minimize the anxiety of feeling like you don't fit in. Plus, if you have a drink in your hand already, you're less likely to have to deal with questions about why you aren't drinking.
                        <br/>
                        <br/>
                        <b>
                         🛏️ If you drink before bed …
                        </b>
                        <br/>
                        <br/>
                        Try swapping that before-bed glass of wine for … a glass of milk. Yes, that's right, a glass of milk. "Everybody is going to laugh, but a glass of milk works really well," says Koob. If drinking something before sleep is part of your nighttime ritual, a healthy swap like milk can be a good idea.
                        <br/>
                        <br/>
                        You can also eat a little snack too, says Koob. You don't want to eat a full meal before bed, but quelling a rumbling stomach before bed with an apple or some crackers can help.
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                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           <span style="color:#2A7079;">
                            <span style="font-size:22px;">
                             Homework: 🧠 Assess how you feel — and keep track of any positive changes
                            </span>
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                       <p dir="ltr">
                        As you go through your alcohol-free month, check in with yourself periodically to assess your physical and mental well-being.
                        <br/>
                        <br/>
                        It can be a big transition to cut alcohol out of your life, and that might feel uncomfortable at first. But within a week, you can start to evaluate how you feel without it. "If you feel better when you're not drinking, then your body is trying to tell you something," says Koob.
                        <br/>
                        <br/>
                        Grab a notebook and pen, and ask yourself these questions:
                       </p>
                       <p dir="ltr" style="margin-left: 40px;">
                        <b>
                         ⭐ Are interactions with my loved ones improving?
                         <br/>
                         ⭐ Do I generally feel less anxious or irritable?
                         <br/>
                         ⭐ Has my sleep improved?
                         <br/>
                         ⭐ Do I notice any other positive changes in my body?
                         <br/>
                         ⭐ Am I procrastinating less?
                         <br/>
                         ⭐ Do I have more energy?
                         <br/>
                         ⭐ Any other noticeable changes?
                        </b>
                       </p>
                       <p dir="ltr">
                        <br/>
                        Koob says you want to pay attention to subtle changes. Maybe your mind feels fresher and clearer in the mornings. Maybe you feel less wiped out at the end of a long day.
                        <br/>
                        <br/>
                        Noting positive changes can help keep up your motivation throughout the month. What other transformations might occur if you keep going?
                        <br/>
                        <br/>
                        We'd love to hear about any changes you've noticed — send an email to
                        <b>
                         <a alias="lifekit@npr.org" conversion="false" data-linkto="mailto:" style="color:#2A7079;text-decoration:underline;" title="lifekit@npr.org">
                          lifekit@npr.org
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                        and tell us how your month without alcohol is going. And join the conversation on Instagram at
                        <b>
                         <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="@NPRLifeKit">
                          @NPRLifeKit
                         </a>
                        </b>
                        .
                        <br/>
                        <br/>
                        Cheers,
                        <br/>
                        — Clare Marie
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                       <i>
                        This newsletter was created with NPR reporting from Allison Aubrey. This newsletter was edited by Malaka Gharib, Emily Barocas, Beth Donovan, Meghan Keane and Preeti Aroon. The visual editor is Beck Harlan.
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