Refreshing swaps that hit the spot

Change can feel subtle at first. It might be quiet, but it’s real — here’s what to notice.

Here’s what people often notice first:

• Better sleep. Even just one less can change how you wind down — and how you wake up.
• Less fog. Your brain might feel a bit sharper. Less clunky mid-afternoon.
• More awareness. That moment of “Do I actually want this?” — that’s a shift.

Still not sure? That’s normal too. But you’re not where you were last week.

Cutting back isn’t all-or-nothing — you call the shots. It’s about choosing less when it feels right.

• Set limits. Pick numbers that work for you.
• Pick moments. Choose when to skip, when to say yes.
• Stay flexible. You call the shots.

Cutting back isn’t about perfection. It’s about trying, learning, and adjusting. When nights don’t go to plan, here’s how to reset.

• Reframe. One night doesn’t undo your efforts.
• Reflect. What triggered it?
• Reset. Tomorrow is another choice.