Swap the evening drink for an alcohol-free ritual that still gives you a clear...

https://rafaelsbrilliantthoughtss.urbanvellum.com/posts/how-fast-do-patterns-show-up-when-tracking-evening-cravings-for-a-week

Swap the evening drink for an alcohol-free ritual that still gives you a clear transition out of work, a sense of reward and permission to relax. Use simple sensory cues to make winding down feel satisfying and easier to repeat.