Hair loss from wearing ponytails too much

I used to wear ponytails all the time. I used to wear elastic hair bands every day really tight, then I switched to scrunches, still wearing them tight. This went on for at least a year.

Then one day I sent my mom a selfie and she expressed concern that my hairline was receding. I looked it up and I guess I have traction alopecia. From what I’ve heard it can be reversible if managed early.

I’ve read that wearing your hair down instead of putting it up all the time is the best way to stop traction alopecia, but how often do I have to do it? When working I usually have my hair up every other day, because when I’m running out of time I throw it in a ponytail instead of brushing it. Is that enough days of me having my hair down, or should I strive for always wearing my hair down or only doing ponytails once a week? Also are there any other ways to stop traction alopecia other than wearing your hair down?