Rewriting the Nightly Cocktail Habit
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A nightly cocktail to relax, unwind, or decompress can easily become a learned routine. Over time, our brain and body adapt—expecting that drink as the signal to shift from work mode to rest mode. The more often we use alcohol as the answer to stress or reward, the stronger those cravings become. Eventually, external cues—leaving work, starting dinner, or feeling drained—start whispering, “It’s time to drink.”
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If you’re trying to drink less or not at all, understanding cravings is key. Awareness and compassion are far more effective than white-knuckling your way through resistance. When the end of your day feels like a second shift, and your energy tank is empty, decision fatigue often takes over—and cravings win.
So what helps? Start earlier in the day. Manage your energy, not just your time. Begin with a calm, intentional morning, and check in with yourself at least three times throughout the day. Short pauses—breathing, walking, stretching, or reading—can prevent that “I just need to get this day over with” crash.
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If you still feel that pull when you walk through the door, take a breath. Offer yourself compassion. You’ve trained your brain to expect a drink—it’s learned behavior, not a flaw. Cravings are temporary; they always pass. Each time you do something different, you break the old cycle and begin wiring in a new one.
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Evenings are powerful. What once felt like a reward can be reimagined.
Ask yourself: What else feels like an “I get to”?
I get to call a friend.
I get to listen to music.
I get to make a fresh-pressed juice or a sparkling mocktail.
I get to rest.
Over time, these choices become their own kind of reward—nourishing, not depleting.
With practice, the pattern changes. New routines grow stronger.
Happy practicing.
- Pamela
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