Scientific References

The Science That Helps You Heal

Change isn't just about willpower — it's about understanding how your mind and body recover.

Here you'll find real scientific studies that show what happens when we quit — whether it's alcohol, nicotine, sugar, or even social media.

These aren't opinions or quick tips — they're insights from doctors and researchers studying recovery and habit change.

If you're curious about what's happening inside you, or simply want to know that healing is real — this page is for you.

A meta-analysis of smoking cessation interventions: Prochaska JJ, 2004 — https://pubmed.ncbi.nlm.nih.gov/15612860/
Self-efficacy and smoking cessation outcomes: Gwaltney CJ, 2008 — https://pmc.ncbi.nlm.nih.gov/articles/PMC3829471/
Neurobiological considerations for tobacco use disorder: Chawla M et al, 2018 — https://pmc.ncbi.nlm.nih.gov/articles/PMC6519951/
Nicotine Replacement Therapy, withdrawal timeline and treatment: StatPearls, 2023 — https://www.ncbi.nlm.nih.gov/books/NBK493148/

Brain structure and function in recovery from alcohol use disorder: Nixon SJ, 2020 — https://pmc.ncbi.nlm.nih.gov/articles/PMC7703868/
Long-term sustainability of non-drinking after alcohol use disorder treatment: Witkiewitz K et al, 2021 — https://pmc.ncbi.nlm.nih.gov/articles/PMC8044251/

Systematic review of withdrawal effects and exercise-related symptoms: Bao K, 2024 — https://pubmed.ncbi.nlm.nih.gov/38213003/
Nicotine Replacement Therapy: StatPearls, 2023 — https://www.ncbi.nlm.nih.gov/books/NBK493148/

Critical review of caffeine withdrawal: Juliano LM, 2004 — https://pubmed.ncbi.nlm.nih.gov/15448977/
Caffeine withdrawal diagnosis and support: StatPearls, 2023 — https://www.ncbi.nlm.nih.gov/books/NBK430790/

Dietary sugar consumption and health: BMJ umbrella review, 2023 — https://www.bmj.com/content/381/bmj-2022-071609
About sugar addiction and health impacts: PMC, 2025 — https://pmc.ncbi.nlm.nih.gov/articles/PMC12257121/

One-week abstinence improves depression and anxiety (RCT): Lambert J et al, 2022 — https://pubmed.ncbi.nlm.nih.gov/35512731/
Effects of social media abstinence on affective well-being: Nature/Scientific Reports, 2025 — https://www.nature.com/articles/s41598-025-90984-3

Systematic review of treatment outcomes for gambling disorder: Pickering D et al, 2017 — https://pmc.ncbi.nlm.nih.gov/articles/PMC5836978/
Cohort study of gambling disorder outcomes: Muller KW et al, 2017 — https://pubmed.ncbi.nlm.nih.gov/28365465/

Brain recovery timeline, neurobiology of addiction: StatPearls, 2023 — https://www.ncbi.nlm.nih.gov/books/NBK597351/