XP TRACKERHow to quit sugary drinks
Most sugary drinks are tied to a moment: the afternoon slump, lunch, the drive home. Keep the moment, change what's in the glass, and taper rather than quit all at once if caffeine is part of it.
Why it's harder than it sounds
A can of soda feels like a small thing, so quitting should be easy. Then 3 p.m. comes round and your hand goes to the fridge. Three things usually get in the way:
- The drink owns a moment. Lunch, the afternoon slump, the drive home, gaming at night. Take the drink away and the moment feels empty.
- Caffeine is part of it. Cola and energy drinks carry caffeine as well as sugar. Stop suddenly and you may get a headache and feel flat for a few days.
- It's everywhere. Every shop, vending machine and petrol station sells them, and many come in a bigger size for not much more.
Start smaller than you think
Your starter habit is swapping one sugary drink a day, the one you'll miss least. Keep the moment and change the drink. If it's the lunchtime can, have a cold sparkling water with lemon at lunch instead.
The cue is the moment itself. Put the replacement where the old drink used to be: in the fridge at eye level, in your bag, in the car. If the swap is cold and ready, you'll reach for it.
An example starter plan
Go down a step only when the one before feels easy. If a week was hard, repeat it.
- Days 1 to 7: count and swap oneNote every sugary drink you have and when. Swap the easiest one each day for something without sugar.
- Days 8 to 14: swap halfReplace half your usual sugary drinks. If they contain caffeine, keep a coffee or tea so you're cutting sugar, not all your caffeine at once.
- Days 15 to 21: one a day at mostKeep one at a set time if you need it, and swap the rest. Stop buying them for the house.
- Days 22 to 30: sugary-drink-free daysAim for most days without one. Decide your rule for special occasions in advance, such as one at a restaurant or party.
What to drink instead
- Sparkling water. The fizz is what many soda drinkers miss. Add lemon, lime or a splash of juice to start.
- Cold unsweetened tea. Brew a jug, keep it in the fridge, add mint or citrus.
- Water with fruit. Berries, cucumber or orange slices make plain water easier to like.
- Diluted juice as a step down. Half juice, half sparkling water, then less juice each week.
Common mistakes
- Swapping soda for juice. Juice, smoothies and many vitamin or sports drinks carry plenty of sugar. Check the label.
- Cutting caffeine and sugar on the same day. If you drink energy drinks or cola, taper over a week or two.
- Keeping a stock at home. If it's in the fridge, you'll drink it at 10 p.m. Buy none for the house.
What to do after a missed day
Had a soda? Enjoy it and move on. The next drink is a new choice, and tomorrow is a normal day.
Look at when it happened. If it was the same moment each time, such as the afternoon slump or the cinema, that moment needs a better swap ready in advance. If you've drifted for a week or more, go back one step. Our guide to getting back on track covers restarts in more detail.
No sugary drinks as a quest in XP Tracker
In XP Tracker, No sugary drinks is one of the optional quests you can add from the library of about 60 (tap + Add a quest). It's an end-of-day check-in: the app asks whether you stayed off them today, and you answer. It runs daily by default. Drink water pairs well with it: you pick a daily goal from 1.5 to 4 litres, tap once per glass, and the quest finishes itself at the goal. Our guide to drinking more water covers that habit.
Each day you confirm earns XP for your hero and damage on the current boss, and the quest keeps its own streak. Skipping a day only costs the XP you didn't earn. For more ideas, see our list of real-life daily quests, or meet the Outlaw, the class that questions the rules you live by, including the 3 p.m. can. The art at the top is the Outlaw's.
Questions people ask
What can I drink instead of soda?
Sparkling water with lemon or lime, cold unsweetened tea, water with fruit or mint, or coffee and tea with less sugar. Many people use diet versions as a bridge while the habit changes.
Is fruit juice a sugary drink?
Yes. Fruit juice, smoothies and many sports, vitamin and flavoured waters contain a lot of sugar. Check the label for sugars per serving and compare it with a can of soda.
Will I get headaches if I stop?
If your drinks contain caffeine, such as cola or energy drinks, stopping suddenly can bring headaches and tiredness for a few days. Cutting down over a week or two, or keeping a coffee or tea, makes that easier.
Are diet drinks okay while I quit?
Many people find a diet version useful as a step down, because it keeps the cold, fizzy moment without the sugar. Decide whether you want it as a bridge or a long-term swap.
How long until I stop craving them?
It varies. Many people find the pull fades over a few weeks once the drink is no longer in the house and their daily moments have a new drink in them.
Start your journey
Pick a class, do the day's quests, and watch your hero level up with you.
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