Switch it up

Keep a glass in hand, but rather than polishing off one cocktail after another, alternate alcoholic beverages with nonalcoholic drinks such as spiced tea or sparkling water. “Try to make the alcohol-free drinks special in some way — by adding fruit or mixing the sparkling water with juice — so you're not just stuck with tap water,” says Wright. Sipping spritzers (white wine and club soda) also helps save you from getting sozzled, says Johnson. Or, if you're ordering a mixed drink like vodka and soda, ask the bartender to go easy on the alcohol, pour more of the bubbly stuff, and add a splash of fruit juice.

Curtail caffeine dependency

Even if you're not usually caffeine crazed, relying on coffee, soda, and other stimulants to power through overscheduled days can quickly become habit. Caffeine may exaggerate the body's response to stress and — when used in excess — result in headaches, anxiety, and nervousness for many people, says Wong. She recommends sticking to a daily caffeine intake of less than 100 mg (approximately one 8-ounce cup of coffee, or two cups of black or green tea) as well as avoiding sugar-packed — or artificially sweetened — energy drinks.

Rest up, work out

“If you find yourself relying on caffeine to get through slumps, take a look at how you're sleeping,” Johnson urges. Getting at least eight hours sleep each night is essential for restoring energy and preventing crashes, as well as sharpening memory and taming inflammation, she explains. If you start to drag midday, try taking a quick walk around the block. “Sometimes when you're reaching for caffeine, what you're really craving is a little movement to get your blood pumping,” Johnson points out.

Energize with herbs

For optimal energy when you're stressed out, adaptogens can work wonders, says Wong. Adaptogenic herbs support adrenal function, offset the ill effects of stress, and boost your cells' access to energy. What's more, several adaptogens — including eleuthero and astragalus — may rev up immunity and protect against viruses, such as those that cause colds and flu. Wong suggests taking ½ teaspoon ashwagandha tincture three times a day and 200 mg rhodiola in capsules once a day or seeking out a supplement formula that contains both.

Inhale

Certain essential oils — such as rosemary, bergamot, eucalyptus, and lemon — can enhance your energy when you smell them, Wong says. For a quick pick-me-up, place a drop or two of oil on a tissue or handkerchief and breathe in deeply, suggests Wong. You can also mix 10 drops of oil per 1 ounce of water in a spray bottle; spritz throughout the room when your energy is low.

Log off, tune in to others

Can't tear yourself away from your computer? That fixation may signal a craving for connection or need to escape a certain feeling or situation. “Oftentimes, that urge to constantly check email or log on to social networking sites reflects a hunger to belong and be part of something,” explains Wright. It might even mask a more serious problem for some people: In a number of studies published in the past few years, scientists have detected a link between Internet dependency and depression. For parents of young kids, Internet obsession can be particularly detrimental to family relationships. By tracking the triggers that send you straight for the screen, says Wright, you can break down your Internet addiction and build deeper, more satisfying connections.

Make contact

Take time each day to catch up with a friend or a loved one — whether it's on a lunch date or over the phone. “Once you get more of that real contact in your life, the old habits begin to drop off,” says Wright. What's more, social connection is known to stave off depression and lessen the risk of Internet addiction.

Set a screen-time schedule

Without establishing a limit to your online time, it's easy to waste hours hopping from site to site. Wright recommends scheduling a few blocks of Internet time each day, and keeping your computer off (laptop closed, monitor covered) at all other times. If you're clacking away at the keyboard till the wee hours of the morning, you may need to reinvent your bedtime routine. Power down earlier, relax, and indulge in a favorite activity. “It helps to give yourself a treat, like taking a bath or reading a few chapters from a book,” says Wright. Plus, bedtime rituals support healthy sleep, something you may need more of, says Wong.

BUDDY UP

Telling the people you trust about your health goals can provide both support and the motivation to push on. “Once you've let people know what you're trying to do, it gives you some social incentive to stay on track,” says James Claiborn, PhD, psychoanalyst and author of The Habit Change Workbook (New Harbinger, 2001). And for extra encouragement, enlist a friend to team up with you on healthy activities like working out and preparing good-for-you meals.

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