Fewer Sugary Drinks
Swap one sugary drink a day for water or unsweetened tea, then two.
For people who drink soda or sweetened tea during the day. Each week you swap one more sugary drink for water or unsweetened tea, which takes a minute a day.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 8:00Take a bottle of waterWater · Every day
When you pack your bag, put a full bottle of water in it. When it is at hand, you will reach for it before a soda.
Caution. If your doctor has limited your fluids, for example because of your heart or kidneys, follow their advice, not this program.
Midday
- 12:00Swap a sugary drink250 ml · Water · Every day
When you want a soda with lunch, have water or unsweetened tea instead. A slice of lemon or some mint helps.
How much sugar. WHO recommends free sugars below 10% of energy, ideally below 5%, which is about 25 g a day (WHO).
Afternoon
- 16:00Swap your afternoon drink250 ml · Water · Every day
When an afternoon craving for something sweet to drink comes, have water or unsweetened tea. Skip this task in the first week; from the second week you swap two drinks a day, and from the third, keep sugary drinks for the weekend only.
One missed day. According to the UCL study, missing once did not meaningfully affect habit formation (UCL 2009).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Swapping sugary drinks follows the WHO recommendation to keep free sugars below 10% of energy, ideally below 5%.
The program changes one drink at a time, and a missed day is fine, because missing a single day did not affect habit formation.