Photo of a can of pop with a red NO symbol around it.It’s time for the final week without pop (though I think my no-pop streak will continue into the future). Keep in mind: I rarely drink pop, so going without it for a month isn’t a big change. If you’re struggling to resist, don’t get discouraged.

Make a Plan

It’s always a good idea to plan ahead, especially when you know something’s going to be difficult. Figure out what triggers you, what helps distract you from your cravings, and finish it off with a deadline, a goal, and/or a reward. Making a goal and focusing on it every day can help you stay on track.

GOAL: In thirty days I’ll go from one pop a day to one pop a week.

Take Small Steps

If quitting cold turkey isn’t working for you, try to at least limit the amount of pop you drink each week or day. Let your body slowly adjust to lower levels of sugar, caffeine, and high fructose corn syrup. Slowly drink less and less pop as time goes on, and before you know it, that’ll be a glass of water in your hand.


Find a friend or family member who also wants to stop drinking pop and work together. Call them when you’re feeling like giving in. Share tips with each other on what works. Become exercise buddies–it’ll take your mind off pop and improve your health!


One thing that helps me is journaling. It’s a great way to vent your emotions and relieve stress, but it also serves as a record you can look back on. Keep track of your diet, medications, physical activity, mood, sleeping habits, and more (the more the better). Later on, this will help you learn so much about yourself. For example, if you get a stomach ache, you can look back at other times your stomach hurt and see what’s similar on those days. You can find all kinds of patterns and correlations you may not have noticed without having a record.

Photo of Holden's journal.

My journal.

Current weight: 179 lbs.

Mood: Motivated.

Energy level: Medium. I had a busy weekend, so I’m a little tired today.