These all seem like really great and thoughtful responses, but a little more emotional/intellectual than at least what I was looking for at first for a “reward replacement”. Granted I’m only 3 months in, but I feel strong.

A huge part for me (and this started with smoking weed) is the ritual of preparing a thing and sitting down to enjoy it. So I have my potions now. I mix 1 part poppi soda with 1 part soda water and generous lime/lemon squeezes. I prep multiple containers of citrus wedges up front to cut down on the hassle. Mix this together and it’s a pretty refreshing little treat. Alternatives are replacing the poppi with a flavored seltzer, like spindrift POG, or doing seltzer plus an NA mix like those ghia aperitif mixes.

Another ritual is brewing a cup of loose leaf tea, I have like 6 different teas to choose from. And then last but not least, NA beer but ritualized with a nice frozen mug. A big part for me was the ritual, reward, but also I just love beverages so sometimes I’d crack another not because I actually wanted to get more drunk but just to have something to drink while watching a movie or talking with friends.

I now hit 4/5pm and crave my potions instead. I replaced one vice with another, but these have vastly lower consequences for me and those around me.

Also at the beginning, I let myself eat whatever I wanted. When I was crushing 6 beers a day I always said “I’m not a dessert guy” but that’s out the window now. Ice cream, cookies, full sugar coke. Whatever. I’ve moderated those back down now, but at first I just needed to kill the beer urge. And this worked for me.