Do you take over-the-counter or prescription drugs without medical indication to stay alert during the day? Do you take medication to relax before sleep? Do you regularly use legal or illegal substances to relax, enhance performance, or for other reasons? How often do you use them, and since when?

Reduce substance consumption as much as possible. While we cannot discuss the effects and side effects of all substances in detail, regular use of substances should be approached with caution. Many drugs may offer short-term benefits, such as relaxation, alertness, or joy, but can have adverse effects on health and mind with prolonged or heavy use. Another concern is psychological dependence, where one believes they can only function properly under the influence of the substance, which can be problematic. Additionally, substances can interact with medically indicated drugs, potentially causing adverse effects. If in doubt, consult your GP about the substances you consume.

Do you smoke cigarettes, cigars, or use other tobacco-based products? How many years have you engaged in this habit? How many tobacco products do you consume on an average workday and weekend day? Have you tried replacing this habit with an alternative or stopping altogether?

Smoking is one of the most harmful health-related habits linked to disease and mortality for both smokers and those exposed to second-hand smoke. It is never too late to quit, and every day you don’t smoke lowers your risk of severe disease over time. If you have never tried quitting, set a future goal you want to witness or achieve and imagine yourself healthy and able to breathe freely at that event. Use this or other mental images for motivation. Seek expert support if you have tried quitting and failed. Keep trying, and remember that every cigarette not smoked is a victory.

Have you ever consumed five or more units of alcohol on one occasion, such as during an evening out with friends? One unit of alcohol is a small beer or a small glass of wine. If this occurs or has occurred regularly, how often do you drink five or more units in one sitting? Once per week, once per month, or less often?

While social norms may suggest that drinking five or more units of alcohol in one evening is acceptable, the toxic effects of heavy alcohol consumption should not be underestimated. Regular binge drinking can lead to serious health issues, including early-age dementia and other harmful effects on the body and mind. If you engage in heavy alcohol consumption regularly, we strongly recommend reducing consumption using various strategies or stopping altogether. Speak with your GP if you feel you would benefit from expert support to reduce this harmful behaviour.

Do you regularly stay up past your bedtime to message, watch videos, or engage with other online content? How often does this happen – once a month, once or more a week, or daily? How much sleep do you lose per night due to this behaviour?

Social media platforms and smartphone apps are designed to be addictive, causing measurable physical reactions to notifications and new messages. While engaging with online content is rewarding in the short term, sleep deprivation negatively impacts memory, focus, mood, and overall health. Over time, lack of sleep can lead to high blood pressure and weight gain. Try moving some activities offline by putting your phone in another room or leaving it at home, disabling notifications, or uninstalling the most addictive apps. Consider making a group pact with friends and family to avoid phone use altogether or limit it to emergencies during evenings out or other activities.