Clear drinks, clear mind. Choosing simple, unsweetened beverages removes hidden calories, stabilizes energy, and cuts cravings.

What this rule means

• Your default drinks are plain water, unsweetened tea, or black coffee.
• No sugar, creamers, syrups, juice, soda, or alcohol.
• If you need flavor, use lemon, lime, or unsweetened herbal tea.

Why it works

• Fewer liquid calories simplifies weight management.
• Stable blood sugar supports focus and mood.
• Fewer additives reduces appetite swings.
• A simple rule removes decision fatigue in social or work settings.

Daily structure

• Morning: water first, then tea or black coffee if you like caffeine.
• Midday: water with meals, herbal tea between.
• Evening: water or decaf herbal tea to wind down.

How to make it automatic

1. Keep a filled water bottle at arm’s reach all day.
2. Set a small target like one glass on waking and one with each meal.
3. Brew a pot of herbal tea after dinner so the choice is ready.
4. When ordering out, ask for water first before looking at the menu.

Caffeine guidelines

• Cap caffeine by early afternoon to protect sleep.
• Aim for moderate intake, not all day sipping.
• If you feel jittery, switch to decaf or herbal tea.

Upgrades for taste without sugar

• Squeeze of lemon or lime in sparkling or still water.
• Cinnamon stick in hot tea or coffee.
• Cold brew concentrate cut with water for smoother coffee.
• Fresh mint leaves in a pitcher of water.

Social situations

• At restaurants: sparkling water with citrus, unsweetened iced tea, or black coffee.
• At events: carry a bottle, choose the nonalcoholic option early, and stick with it.
• If pressed, say you are on a clarity kick and keeping drinks simple.

Metrics that matter

• Glasses of water per day.
• Sugary or alcoholic drinks this week. Keep at zero.
• Caffeine cutoff time. Keep it at least 8 hours before bed.
• Sleep quality on nights you kept the rule.

Common obstacles and fixes

• Bored with plain water: rotate herbal teas and add citrus or mint.
• Afternoon slump: try a brisk 5 minute walk and a glass of water before coffee.
• Social pressure: decide in advance what you will order and say it first.
• Cravings for sweet drinks: increase protein at meals and keep fruit handy.

A 7 day starter plan

• Day 1: remove sugary drinks from the house. Stock water and herbal tea.
• Day 2: set caffeine cutoff. Write it on a sticky note near the coffee maker.
• Day 3: add lemon to a large water bottle and finish two refills.
• Day 4: try a new herbal blend at night.
• Day 5: order only from the rule list when out.
• Day 6: review sleep and energy. Adjust caffeine timing if needed.
• Day 7: plan next week’s tea and coffee supplies.

Commitment statement

“I drink only water, tea, or black coffee. I keep my inputs clean, my energy steady, and my mind clear.”