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Last Updated on November 27, 2020

How to Quit Drinking for a Healthier Body and Mind

How to Quit Drinking for a Healthier Body and Mind

Drinking alcohol is a big part of the social fabric of many cultures. Drinking is a way to celebrate, to relax, to socialize, and to fill time. However, if an occasional drink goes to being a daily drinking habit or alcohol addiction, you may want to learn how to quit drinking in order to improve your body and mind.

If you’ve made the decision to stop drinking, you’re already on the right path. Once the decision is made, it’s time to take action.

Here we will look at the consequences of drinking too much and some steps you can take to quit drinking.

How Much Is Too Much?

This is a great question to ask in our discussion of how to quit drinking for a healthy body and mind. Let’s look how much drinking is too much and when it can become a problem.

A recent 2018 study of nearly 600,000 alcohol drinkers found that those who drank less than 100 grams of alcohol per week (about 6 glasses of wine) had the lowest levels of mortality[1].

The study suggested that those who drink more than 100 grams of alcohol per week had increased risk of stroke, heart disease, heart failure, fatal hypertensive disease, and fatal aortic aneurysm.

Occasionally going over 100 grams of alcohol a week likely won’t do lasting harm, but if you find that you’re consistently passing this threshold, or that you can’t go more than a couple of days without a drink, it may be time to learn how to quit drinking.

How to Quit Drinking Alcohol

When you want to quit drinking, it’s all about changing habits. Here are some steps to help you get started.

1. Admit You Have a Problem

Awareness is the first step in wanting to change any situation, and it’s just as true here. This is often the most difficult step as your brain wants to continue on the familiar path it’s on. If you can overcome this and admit that you want to change, you’ve done a great thing.

When you find yourself thinking more and more often that drinking is creating problems in your life, it’s probably time to admit you have an issue with drinking too much.

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There is no shame in admitting it. Many people have issues doing too much of lots of things.

2. Think About Why You Should Quit

When we think about the long-term effects of drinking too much alcohol, such as cirrhosis of the liver, it’s not usually enough to make us quit. The reason is because it’s not real yet.

Think about the very real, short-term effects drinking has. If you drink four drinks at a time, three days a week, and each time it takes two hours, you’ve “lost” six hours a week to drinking. Add in the cost of the alcohol, say $30 a week (and that’s being generous), times 52 weeks a year, and you realize you’re spending over $1500 a year on alcohol.

When you toss in the things you miss out on by drinking, it becomes much more real.

It may help to make a list of your motivations to quit drinking. That way, you can go back to it when you start finding it difficult to quit drinking.

If you’re not sure how to find your “why,” check out this article.

3. Change Your Environment

This is a tough step. You have to change multiple things that have been central to the way you live your life.

You’ll need to shift your social life by not going to happy hours or other similar get togethers. You’ll most likely have to cut certain people out of your life, as well as alter the places you go.

If you know that you will inevitably drink when you go see a specific friend, it’s time to have a talk with that friend. If they’re not willing to support your decision, it’s time to spend more time with other friends who will.

If you know you won’t be able to resist a drink if you go to your coworker’s birthday party, you may need to excuse yourself until next time, when you’re more prepared to being around other people who are drinking.

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4. Adjust Your Attitude

When drinking is a big part of your life, it’s difficult, under the best of circumstances, to quit.

You will get mad at people who think they are “helping” you. You will most likely get down on yourself and beat yourself up internally. You might have trouble falling asleep, and your mind will think about drinking a lot.

Keep pumping yourself up and know that you are working towards a goal that you know is right for you.

Try participating in positive activities, such as a group sport, meditation, or an online class. These things will help you refocus your attention and feel good about the things you’re doing.

5. Get Help From Rehab or Support Groups

Many people are not able to quit drinking on their own. Alcohol abuse and alcoholism are serious illnesses, and if the addiction has been in charge of your life for quite a while, your brain will have a particularly hard time giving it up.

If you find yourself unable to quit drinking on your own, it may be time to check into a rehab treatment facility. Another option is joining a support group such as Alcoholics Anonymous. The support of a group of people with a similar problem will help you feel like you’re not alone.

There are a variety of support groups and rehab facilities that can help you if you want to learn how to quit drinking.

6. Keep Going

If you decide to remove alcohol from your life for good, it will be an ongoing process. Once you get through the initial stage and become a non-drinker, you will have to work on it as long as you want to stay away from alcohol.

This isn’t as bad as it sounds though. This is really true of any situation you want bad enough.

If you want to be in great shape, that takes ongoing commitment to exercise. If you want to make a million dollars, that takes consistent and ongoing hard work and hustle.

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Any major life improvement is constant, hard work. Keep reminding yourself why you’ve made this change and how it’s benefiting you. Find friends and family members who will continually support your struggle in case you have days where it feels particularly difficult.

If you need more motivation to keep going, you can check out the benefits you’ll receive when you learn how to quit drinking alcohol.

What Happens When You Quit Drinking

Here are numerous negative effects of alcohol, and many  ways your body and mind benefit when you decide to quit drinking. Here are just some of them.

How to quit drinking: What a month off drinking does for your body

    You Will Sleep Better

    This benefits both your body and your mind. Many people believe that alcohol helps you sleep because it makes you feel tired, but one scientific review found that alcohol consumption “increases the quality and quantity of NREM sleep during the first half of the night,” but that it disrupts sleep during the second half, which is when your deepest sleep occurs[2].

    When you quit drinking, your body will rest better, which will improve your energy levels, concentration, mood, and mental performance.

    You’ll Lose Weight

    Alcohol is full of empty calories. An average beer contains approximately 150 calories. If you are a weekend drinker and typically have five beers on Friday and 5 beers on Saturday, that’s 1500 calories saved in a week. That’s pushing a full days worth of calories right there.

    Your Skin Will Look Better

    Since alcohol is a diuretic, you urinate more when drinking on a regular basis. This causes you to be less hydrated than you should be. When you quit drinking, you’ll be more hydrated, and this shows up on your skin in a positive way.

    You Will Be Able to Concentrate More

    Several studies have suggested that your concentration levels can improve up to 18% and your work performance can go up by 17% after a month of not drinking any alcohol[3].

    That’s a substantial boost to your mental health!

    Your Immune System Will Improve

    Heavy drinking makes you more

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    susceptible to serious infections like tuberculosis and pneumonia because alcohol suppresses both the innate and the adaptive immune systems.

    One study specified that “alcohol’s combined effects on both innate and adaptive immunity significantly weaken host defenses, predisposing chronic drinkers to a wide range of health problems, including infections and systemic inflammation”[4].

    When you quit drinking, your body is much better at fighting off infections because the immune system is no longer suppressed.

    You Will Feel More Alert

    Alcohol can disrupt the way neurotransmitters work in your brain. You chalk up the foggy brain to a hangover, but there’s more happening than that.

    Your neurotransmitters aren’t working as well, especially if you’ve been a heavy drinker for a long time.

    After you’ve put alcohol in the rear view mirror for several months, your head will feel more clear than it has in a long time.

    Your Muscles Will Thank You

    If you are someone who works out and enjoys staying in shape, your muscles could benefit if you quit drinking. For one thing, you put a lot of hard work into building up muscle and staying in shape.

    Drowning your muscles in beer and wine only helps add empty calories. There has also been recent studies that suggests that alcohol my decrease the production of human growth hormone, which is a key part of muscle building and repair[5].

    The Bottom Line

    We’ve taken a look at how to quit drinking for a healthier body and mind. It’s readily apparent how much alcohol is woven into the fabric of our society. Like most things in life, you can control whether you pick up a drink or not. It’s not impossible to stop!

    If you decide that drinking isn’t for you, you are on your way to a healthier body and mind.

    More on How to Quit Drinking

    Featured photo credit: Zach Kadolph via unsplash.com

    Reference

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    On a mission to share about how communication in the workplace and personal relationships plays a large role in your happiness

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    Last Updated on February 17, 2021

    50 Ways to Increase Productivity and Achieve More in Less Time

    50 Ways to Increase Productivity and Achieve More in Less Time

    If you feel like you don’t have enough time to do everything you want to do, maybe it’s time to check-in with your time management skills.

    No one is born to be very good at time management, so that’s okay if you think you’re bad in it. But everyone can learn to boost their productivity and achieve more!

    Here are 50 ways to increase productivity and add hours to your day.

    1. Set a Timer

    Estimate the time you need to tackle different tasks and set a timer for each of your tasks. How you go about this is up to you as there are many different ways. There is the Pomodoro technique where you focus on a task for 25 minutes followed by a five minute break afterwards.

    In the event that you have a task that will take much longer than that, you can consider one of the many timer-based apps. One that comes to mind is Clockify. It’s used for freelancers and entrepreneurs alike, however it’s a good way to be setting yourself a timer. It provides reports and you can serve as a project manager of sorts too. Best of all, it’s free.

    2. Eliminate All Distractions

    Distractions include the phone, email notifications and having multiple web browsers open on the desktop. Just as it’s important to be organized offline, it’s key to have things organized online as well. This free guide End Distractions And Find Your Focus is a good tool to help you. With this guide, you’ll learn how to get rid of distractions and boost productivity. Grab your free guide here.

    You can also learn more on how to get rid of all distractions in this guide: How to Focus and Maximize Your Productivity (the Definitive Guide)

    3. Listen to Music That Boosts Productivity

    Distractions should be avoided, but sometimes a bit of music in the background can help you focus.

    Of course, it doesn’t need to be heavy rock music, but a bit of Beethoven may do you some good.

    Here’s a complete guide to help you pick the right music for better productivity: How To Maximize Your Productivity With Music: A Complete Guide

    4. Find Meaning in What You Do (And Love What You Do)

    Enjoying what you do is the ultimate way to increase your productivity.

    If you aren’t sure what you love doing yet, don’t worry. Leo Babauta has some unique ways to help you: How to Find Your Passion

    5. Prioritize your tasks ahead of time.

    By listing your tasks in order of importance, you can make sure that you finish all of your most important tasks during the day.

    Learn a unique technique to Prioritize Right in 10 Minutes and Work 10X Faster.

    6. Batch Similar Tasks into a Single Batch.

    Tasks like blog writing, phone calls, email and errands can be grouped into a single batch. You will save time by completing similar tasks in one session. One way to help you with organizing all of those things is through the app Todoist. It’s an easy and simple way for you to plan out your day, set reminders, and group all of your most important tasks in a convenient spot.

    7. Complete Your Most Dreaded Tasks First Thing in the Morning.

    Whichever activity you are dreading the most is probably the one you need to complete first thing in the morning.

    Many people tend to check emails in the morning because after checking a list of emails, they feel fulfilled. But that’s just an illusion of having achieved more.

    Doing simple tasks like checking emails first in the morning is bad for you. Instead, do the difficult tasks because you have more energy in the morning to tackle them!

    8. Reward Yourself for Finishing a Big Task

    To stay motivated for whatever you do, reward yourself every now and then.

    Keep track of your small wins and milestones and celebrate them. So whenever you struggle about your progress, you see how far you’ve come!

    Find out more about this 2-Step Approach to Self-Motivation: Track Small Wins and Reward Yourself.

    9. Don’t Multitask

    Research has shown that multitasking is not productive. If you think you can multitask, think again.

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    For optimum productivity, focus on one thing at a time.

    10. Step Away from the Computer

    The Internet has become one of the number one distraction. To increase your productivity, try to do as much of your work offline as possible.

    I do this a lot when I try to brainstom new ideas and have found it to be very beneficial to simply unplug.

    11. Use Focus Tools

    Make good use of apps and technology to help you remove distractions.

    Here’re 18 Best Time Management Apps and Tools to help you stay focused. This way, you’re not distracted by the web, e-mail, or IM.

    Also, join the free Fast-Track Class – Overcoming Distraction, and you’ll learn the one simple method to work even when you’re surrounded by distractions. Join the free session now!

    12. Just Start

    Often times, starting is the hardest part. People tend to wait for the perfect time with perfect condition to start. But there’s no perfect condition.

    Once you get going, you will quickly get into a rhythm that could last for hours.

    13. Find out Your Productive Hours

    Everyone has a certain time of the day in which they are more productive than others. For me, it’s the morning.

    Find out when your prime time is for productivity and optimize your work schedule accordingly.

    14. Keep a Notebook and Pen on Hand at All Times

    This way, you can write down your thoughts, to-dos and ideas at any time. The key is to get everything out of your head and onto paper. Your subconscious mind won’t be reminding you about it every other second. Another consideration is getting the app Evernote. Not only does this save you on ink and paper, Evernote is a convenient place for you to jot down notes and thoughts and then share them with the team. In certain circumstances, this can prove useful if you’re the type of person that has a lot of ideas that you want to share.

    15. Write a Blog to Chronicle Your Own Personal Development and Achievements

    The blog keeps you accountable and always working towards self improvement and personal growth.

    When you write down all the small achievements you’ve been having, you’re also more motivated to move forward.

    And you know what, this is how I started Lifehack too! What also helped me in starting Lifehack is WordPress, which allows people to set up a website for free. WordPress has simplified a lot of the process of building a site to the point that virtually anyone can build a website now.

    16. Write out a To-Do-List Each Day

    I like to plan my day the night before. This way, I can get started on my most important tasks as soon as I wake up. The Full Life Planner is a nice tool to help you organize your days and get things that matter done. Check out the planner here and start to plan your day ahead easily!

    Make sure you don’t make any of these common to-do-list mistakes!

    17. Write Your Most Important Tasks and To-Dos on a Calendar.

    The key to good time management is knowing where to be and what to be doing there at any given time. Effective calendar management goes hand in hand with good task list management.

    Learn here How to Use a Calendar to Create Time and Space.

    18. Reflect on Your Productivity Constantly

    As you go throughout your day, repeatedly ask yourself:

    “Am I currently making the best possible use of my time?”

    This one simple question can be an excellent boost to your productivity.

    19. Get up Early Before Anyone Else

    I know it could be difficult for some to wake up early in the morning but nothing beats a quiet house!

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    Here’s How to Start Your Day at 5:00 AM and some Simple Things Early Risers Do to make waking up early easier.

    20. Get Plenty of Sleep

    When you work online, sleep can become a long lost memory. However, it’s important to get plenty of sleep so that your working hours can be as productive as possible.

    Try out this night routine which I highly recommend for productivity: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

    21. Exercise

    Research has shown that midday exercise boosts productivity and morale in the workplace.

    Take a short walk at lunch or do some simple stretches during your break to maximize your productivity.

    Here I have some exercises recommendations for you:

    22. Outsource as Much as Possible

    If you want to achieve more in less time, learn to delegate or outsource work. Here are just a few of the companies that will help you outsource your everyday tasks:

    Also, read this guide to learn how to delegate effectively: How to Delegate Work (the Definitive Guide for Successful Leaders)

    23. Set Some Exciting Goals

    Without worthy goals, you will never be motivated to get things done.

    Set goals that are challenging and achievable. The best goal setting framework is a SMART goal. That said, there are other tools that can help you out as well. For example, The Dreamers’ Guide To Reaching Your Goal is a great guide to help you set and reach goals effectively. Grab your free guide and learn how to make your goals happen this year!

    24. Tell Other People About Your Goals

    When you tell others about your goals, you will instantly be held accountable.

    25. Listen to Podcasts

    Listen to educational podcasts or audio books while you’re driving to work, cleaning the house, exercising, or cooking dinner.

    Audio learning has the power to add hours to your day. Not to mention, your cranium is sure to thank you for it.

    Some recommendations for you: 11 Podcasts To Inspire Yourself

    26. Read David Allen’s best-selling book Getting Things Done

    This is one of the most important productivity books you will ever read. Read it, apply the tips in your daily lives and get more things done.

    Here’re more great books about productivity too: 35 Books on Productivity and Organizational Skills for an Effective Life

    27. Learn to Speed Read

    When you can read faster, you will read and learn more! Check out these 10 Ways to Increase Your Reading Speed.

    You can also make use of the app OutRead to help speed up your reading speed!

    28. Learn to Skip When You Read

    When you’re reading a book, just read the parts that you need and skip the rest. But you have to read with a purpose.

    Learn how to make it work here: How to Read 10X Faster and Retain More

    29. Focus on Result-Oriented Activities

    Pareto’s law (also known as the 80 20 rule) states that 80% of the outputs result from 20% of the inputs. This means that 20% of our actions result in 80% of the results.

    We must find the 20% that is creating the 80% of our desired outcomes and focus solely on those activities.

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    30. Take a Break

    You can’t always be working at optimum productivity. Instead, you should shoot for working in short bursts at your most productive times.

    31. Start a Polyphasic Sleep Schedule

    What is polyphasic sleep?

    Polyphasic sleep is a sleep pattern specification intended to compress sleep time to 2-5 hours daily.[1] This is achieved by spreading out sleep into short (around 20-45 minute) naps throughout the day. This allows for more waking hours with relatively high alertness.

    While you can learn more about it here, you’re recommended to take some naps during the day to recharge your energy too.

    32. Learn to Say “No”.

    We can’t do everything and therefore we must learn when to say no in order to save our sanity.

    Learn the Gentle Art of Saying No from Leo Babauta.

    33. Go on an Information Diet

    Most of the world lives on information overload. We must eliminate mindless Internet surfing.

    Stop reading three different newspapers a day and checking your RSS feeds multiple times a day. Otherwise, you’ll never get anything done.

    The key is to limit yourself only to information that you can immediately take action on. Here’re some simple tips you can try: 10 Simple Productivity Tricks To Manage Overloaded Information

    34. Organize Your Office

    The piles of paper around your desk can be a huge barrier on your productivity. Optimize your time by organizing your office, setting up a system and dumping the junk.

    Check out these 21 Tips to Organize Your Office and Get More Done and 20 Easy Home Office Organization Ideas to Boost Your Productivity.

    35. Find a Mentor

    By modeling after those who have already achieved success, you will save yourself a lot of time and energy.

    A good mentor is hard to find, so here’s a guide to help you: What to Look for in a Mentor

    36. Learn Keyboard Shortcuts

    With technology’s help, you can double your work efficiency. Even better, you learn all the shortcuts when using technology, for example keyboard shortcuts.

    When you use keyboard shortcut, you gain 64 hours every year!

    Not sure what shortcuts to lear? Check out these 22 Tricks That Can Make Anyone A Keyboard Ninja.

    Besides learning the shortcuts, you can also create keyboard shortcuts with AutoHotKey.

    37. Improve Your Typing Speed to Save Time

    Do you know you can save 21 days per year just by typing fast?

    You don’t really need to take some serious courses to type faster, try these typing games online:

    38. Work from Home and Avoid the Daily Commute

    If your job is a flexible one, consider working from home. This saves you the commute time and you’ll find yourself more energetic throughout the day as you have saved the long ride.

    Take a look at these tips to help you stay productive while working from home:

    How to Work from Home and Stay Ultra-Productive

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    39. Get Rid of Time Wasters

    Common time wasters include Instant Messenger, video games, Flickr, checking your stats 10 times a day, television and extraneous Internet surfing.

    Don’t rely on your willpower, make use of some of these useful tools to help you stay focus: 10 Online Apps for Better Focus

    40. Plan Your Meals in Advance

    Plan out all of your meals a week ahead and make your grocery list accordingly. This allows you to focus on the necessary – saving you time and money. You can also save yourself even more time through a wide variety of apps. One app that I find helpful is Mealime. It’s an app that provides you with a wide selection of recipes and also a convenient spot for your grocery list as well.

    Considering the fact that over 4 million users have this app, it goes to show that there is a good selection of meal plans that you can follow and that the app is friendly to use.

    41. Cook Your Meals in Bulk

    When you cook your meals in bulk, you will have plenty of leftovers. This can avoid having to cook everyday.

    Find out more about how to make cooking in bulk works: Once a Month Cooking: Productivity Hack or Overrated Time Suck?

    42. Protect Yourself from Unnecessary Phone Time with Caller ID

    The minutes you spend on picking up unnecessary phone calls are time wasted. You can prevent that from happening.

    Check out this detailed guide how you can deal with those unnecessary phone calls: How To Lose the Useless Items that Weigh Down Your Day – Cellphone Calls

    43. Take Shorter Showers

    This one may sound silly but it’s actually something I struggle with. I spend up to 30 minutes in the shower. Think of the time I could save simply by speeding up a bit.

    44. Save the Trips to Bank by Taking Direct Deposit

    Many employers now offer direct deposit. If yours does, then be sure and take advantage of it and save yourself from a number of trips to the bank.

    45. Auto Pay Your Bills

    How many times have you been worried about whether you missed the bills deadline?

    Auto paying your bills will save you time and eliminate late fees and increased interest rates.

    46. Shop Online

    Whenever possible, avoid going to the store. When you shop online, you can be more focus about what you’re getting.

    47. Speed up your Internet With a Broadband Connection

    Many people are aware of the slow speed of internet but aren’t doing anything about it. In fact, this is the number one Internet time-saver!

    If you must use dial-up, then you can use accelerators like Propel and SlipStream to double or even triple your speed.

    48. Keep up the Speed of Your Computer

    If you’re a Windows user, use Windows hibernation feature to avoid the slowdown of exiting and restarting Windows.

    Or maybe, consider switching to Mac as there’re plenty of Advantages You Probably Don’t Know About Switching To Mac From PC.

    49. Turn off the TV

    The average American watches more than 4 hours of television every day. Over a 65-year life, that’s 9 years glued to the tube.

    For better health and productivity, turn off the TV. Here’re 11 more reasons to tell you to stop watching TV so often.

    Turn off the TV and you are sure to get more out of life.

    50. Use a Tivo or DVR

    This can help you cut an hour-long television show down to just 40 minutes. You can save time while not missing the fun.

    So, here’s the ultimate list of techniques you should learn to boost productivity. Pick the techniques that work for you and make them your daily habits. As time goes, you’ll find yourself being a lot more productive.

    More Time Management Tips

    Featured photo credit: Pexels via pexels.com

    Reference

    [1] Medical News Today: What is biphasic and polyphasic sleep?

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