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Episode Summary:
In this episode of the Alcohol Minimalist Podcast, Molly Watts dives into the essential difference between willpower and self-disciplineâand why understanding this distinction can make all the difference in your journey to drinking less.
Using the definition of self-discipline as âthe ability to make yourself do things you know you should do, even when you donât want to,â Molly explains why relying on willpower alone often leads to burnout, frustration, and ultimately, failure.
She also shares practical strategies for building self-discipline, including clarifying your âwhy,â planning ahead for challenging situations, and practicing self-compassion. If youâve ever struggled to follow through on your plans to drink less, this episode will give you the tools to make lasting changesâwithout relying on motivation or perfection.
What Youâll Learn in This Episode:
The Key Difference Between Willpower and Self-Discipline:Why willpower is reactive and short-term.How self-discipline helps you take consistent action toward your goals, even when it feels hard.Why Willpower Alone Isnât Enough:The science behind willpower as a limited resource.How deeply ingrained drinking habits make willpower ineffective for long-term change.How to Build Self-Discipline Around Drinking Less:Clarify your âwhyâ to stay motivated.Plan ahead to avoid relying on willpower in the moment.Practice small, sustainable habits that build momentum over time.Accept discomfort as part of the processâand remind yourself that itâs temporary.The Role of Self-Compassion in Lasting Change:Why beating yourself up after a slip-up undermines self-discipline.How to use curiosity and kindness to get back on track.Quotes to Remember:
âSelf-discipline is the ability to make yourself do the things you know you should do, even when you donât want to.ââWillpower might help you say no once, but self-discipline builds the habits that make saying no unnecessary.ââDiscomfort is temporary, but the pride youâll feel for sticking to your goals will last.âResources Mentioned:
Sunnyside App: Mollyâs favorite tool for tracking and reducing alcohol consumption. Start your free trial today at Sunnyside.com/Molly.Facebook Group: Join the Alcohol Minimalists: Change Your Alcohol Habits community for support and connection.Podcast Listening Guide: New to the podcast? Grab your free guide to explore episodes tailored to your journey.Take Action:
Reflect on your âwhyâ for drinking less. Write it down and revisit it daily.Choose one strategy from this episode to implement this weekâwhether itâs an alcohol-free night, planning ahead, or practicing self-compassion.Share this episode with a friend or loved one who might need support in their own journey.Has this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
In this Think Thursday episode, we're diving deep into the concept of ruminationâthe exhausting cycle of repetitive, negative thinking. Molly breaks down why our beautiful, brilliant human brains get stuck in this mental quicksand and how it can sabotage our progress, especially when trying to change habits like drinking. More importantly, you'll learn science-backed strategies to interrupt this cycle and start moving forward
What is Rumination? Understanding how repetitive negative thinking traps us in unproductive loops.Why Do We Ruminate? Exploring how our brains are wired for survival and how modern-day emotional threats trigger overthinking.The Impact of Rumination: How chronic rumination fuels anxiety, depression, and stress, keeping us stuck in habits that don't serve us.Five Science-Backed Strategies to Stop Rumination:Switch from "Why" to "How": Move from self-criticism to solution-focused thinking.Purposeful Distraction: Engage your mind and body in meaningful activities to break negative loops.Practice Self-Compassion: Speak to yourself kindly and interrupt self-criticism.Set a Problem-Solving Time Limit: Contain overthinking with intentional time boundaries.Name It to Tame It: Label your thoughts to create distance and diminish their power.
Key Topics Covered:Actionable Challenge:
đ Dr. Susan Nolen-Hoeksema â Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life: A powerful guide on how women can overcome the cycle of rumination and take control of their thoughts.
This week, when you catch yourself spiraling into overthinking, visualize a big red stop sign. Pause, breathe, and ask yourself: What kind of thought is this? Then label it without judgment. This simple act is the first step toward lasting change.
Resources Mentioned:
Buy on Amazonđ Dr. Ethan Kross â Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: Discover how to manage your inner voice for better mental well-being.
Buy on Amazonđ Dr. Kristin Neff on Self-Compassion: Explore self-compassion practices and research.
Visit Self-Compassion.orgđ§ Related Episode on Worry: Dive deeper into how to manage worry and anxiety.
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In this insightful episode, Molly Watts dives into the power of challenging and changing your core beliefs about alcohol and yourself. As many navigate Dry January or strive to build a peaceful relationship with alcohol, Molly shares how deeply ingrained beliefs can keep us stuck in unwanted habits. Drawing inspiration from Think Again by Dr. Adam Grant, she discusses how curiosity and resilience can lead to meaningful change.
Key Topics Discussed:
Challenging Dry January Setbacks:Molly encourages listeners not to use one "off-plan" drinking day as proof they can't change.She emphasizes meeting yourself where you are and focusing on small, consistent actions aligned with long-term goals.Core Beliefs About Alcohol:
Molly revisits the five deeply held beliefs about alcohol that often drive drinking habits:Alcohol relieves stress. (Episode 158)Alcohol makes things more fun. (Episode 159)Alcohol creates connections. (Episode 160)Alcohol is a reward. (Episode 161)Alcohol keeps me going. (Episode 163)She explains how these beliefs contribute to desire and how science contradicts many of them.
Self-Limiting Beliefs:Beyond alcohol, Molly discusses the stories we tell ourselves, like "I can't have fun without drinking" or "I've failed before, so I'll fail again."She highlights the importance of questioning whether these beliefs are always true.The Power of Rethinking (Inspired by Think Again):
Molly introduces Dr. Adam Grant's insight:"Most of us spend too much time thinking about how to get people to think like us and too little time thinking about how to get ourselves to think differently."She emphasizes developing mental flexibility by embracing curiosity and the willingness to be wrong.Three-Step Framework for Changing Beliefs:Get Curious: Ask, What if I'm wrong about this?Embrace Being Wrong: Recognize that being wrong isn't failureâit's growth.Practice Resilience: Accept that change takes time and keep moving forward despite setbacks.Rewriting Self-Limiting Beliefs:Molly offers actionable steps to identify and challenge limiting beliefs.Example: Replace "I can't manage stress without drinking" with "I'm learning to manage stress with healthier tools like exercise or mindfulness."The Role of Curiosity and Resilience:Molly stresses that curiosity helps uncover blind spots, while resilience allows us to keep going despite challenges.Recommended Resources:
Book Mentioned: Think Again by Dr. Adam GrantAlcohol Minimalist Programs:Drink-Less Successâ 30-Day Mini-ProgramMaking Peace with Alcohol â 12-Month Group CoachingProof Positive â 12-Week 1:1 Coaching for WomenApp Recommendation: Sunnyside for trackingAction Steps:
Identify One Core or Self-Limiting Belief: Write it down and ask, Is this always true?Challenge and Replace It: Develop a new, empowering belief to practice daily.Stay Curious and Resilient: Keep questioning old stories and be patient with your progress.Connect with Molly:
Website: www.mollywatts.comFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEmail: [email protected]Closing Thoughts:
Molly leaves listeners with this empowering reminder:
"When we change what we think, we change how we feel. When we change how we feel, we change how we act. And when we change how we act, we get different results in our lives."Until next time, choose peace.
Have episode suggestions or questions? Reach out to Molly at [email protected]. Letâs continue this conversation and grow together!
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In this weekâs Think Thursday, Molly dives into the fascinating role of dopamineâa neuromodulator at the core of motivation, habits, and long-term satisfaction. With Dryuary underway, this episode is your guide to understanding how dopamine works, why it influences how you feel during a break from alcohol, and what you can do to naturally boost dopamine levels.
What Youâll Learn:
Why dopamine is more about seeking rewards than experiencing them.How activities like eating, exercise, and alcohol affect dopamine differently.Why Dryuary can leave you feeling flat and how to overcome it.Science-backed strategies to balance dopamine and feel motivated, including movement, mindfulness, and effort-based rewards.Key Takeaways:
Dopamine loves novelty and challengesâuse Dryuary to explore new activities.Movement and creativity are powerful tools to reset your dopamine system.Social connection and gratitude are key to lasting happiness.Celebrate your progress, focus on what youâre gaining, and shift your mindset to boost joy and satisfaction.Resources Mentioned:
Healthy Dopamine Boosters Guide: Download this free guide packed with simple, science-backed ways to support your brain during Dryuary and beyond. [Download here].Sign up for free group coaching sessions during Dryuary: [Subscribe here].Connect with Molly:
WebsiteFacebook Group: Alcohol Minimalists â Change Your Drinking HabitsNext Steps:
If youâre navigating Dryuary or exploring your relationship with alcohol, this episode is a must-listen. For more support, grab the Healthy Dopamine Boosters Guide and join the free coaching sessions this month.Choose peace, and have a great week!
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In this episode of The Alcohol Minimalist Podcast, we're diving deep into the recent advisory issued by the US Surgeon General regarding alcohol and its link to cancer risk. Molly explores the science behind the headlines, unpacking the data and presenting a balanced view to help you make informed decisions about your drinking habits.
We cover:
A breakdown of the Surgeon General's advisory on alcohol and cancer, including the seven types of cancer linked to alcohol consumption.Understanding absolute risk vs. relative risk when evaluating cancer risk associated with alcohol.The carcinogenic effects of ethanol and how alcohol influences our DNA, inflammation, and hormone levels.How taking part in âDry Januaryâ offers more than just a break from alcoholâitâs a chance to evaluate your habits and redefine your relationship with drinking.Why focusing on the why behind your drinking habits can lead to sustainable change.Plus, Molly shares practical tips for navigating your journey as an Alcohol Minimalist, offering strategies to reduce drinking without judgment.
Resources Mentioned in This Episode:
[Surgeon Generalâs Advisory on Alcohol and Cancer Risk (PDF)][Sunnyside App] â Mollyâs top pick for tracking your drinking and creating sustainable change.Podcast Episode on Global RiskKey Takeaways:
Even small amounts of alcohol can increase the risk for specific cancers, including breast cancer for women and esophageal cancer for everyone.The importance of personalizing your approach to Dry Januaryâwhether fully alcohol-free or simply adding more alcohol-free days.How shifting from shame-based narratives about alcohol to informed, science-forward thinking empowers you to take control of your habits.New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Episode Summary:
In this Think Thursday episode, host Molly Watts explores the profound impact of chronic stress on the brain and its implications for behavior change. Molly delves into the role of the amygdala, the brain's stress responder, and how "amygdala hijacking" can derail rational thinking and decision-making. Drawing on concepts from her book Breaking the Bottle Legacy and the insights of Dr. Aditi Nerurkar, Molly explains the science behind chronic stress and offers actionable strategies to manage it effectively. Whether you're working on your relationship with alcohol or tackling other habits, this episode is packed with insights to help you re-engage your logical brain and make intentional choices.What You'll Learn in This Episode:
The Role of the Amygdala:How the amygdala processes emotions, especially fear and anxiety.The concept of "amygdala hijacking" and its impact on rational thinking.Chronic Stress and Its Effects:How chronic stress keeps the amygdala in a state of heightened alertness.The ways chronic stress impairs the prefrontal cortex, making it harder to think clearly and resist impulses.Behavior Change and Chronic Stress:How stress interferes with the Behavior Map-Results Cycle from Breaking the Bottle Legacy.The importance of recognizing and addressing learned stress patterns.Actionable Strategies to Manage Chronic Stress:Mindfulness and Cognitive Reframing: Learn to reframe stress-driven thoughts constructively.Deep Breathing: Activate your parasympathetic nervous system with a simple breathing exercise.Physical Activity: Discover how movement reduces stress hormones and boosts endorphins.Connection: Understand the power of social support in accessing your logical brain.This Weekâs Action Step:
Inhale for 4 counts, hold for 4 counts, and exhale for 6 counts.As you breathe, scan your body for tension and visualize releasing it with each exhale.Do this in the morning, after work, or before bed for a simple yet powerful way to manage stress.
Choose one stress-reducing practice to implement daily this week. Molly recommends starting with deep breathing:If you take on this challenge, share your experience in the Alcohol Minimalist Facebook group or email Molly at [email protected].
Resources Mentioned:
Breaking the Bottle Legacy by Molly WattsDr. Aditi Nerurkarâs work on stress and resilienceAlcohol Minimalist Facebook GroupConnect with Molly:
Website: www.mollywatts.comEmail: [email protected]: Alcohol Minimalists Facebook GroupTake the Next Step:
â Support this podcast â
If you enjoyed this episode, leave a review and share it with someone who might benefit from learning about the science of chronic stress and behavior change. -
This week on the podcast I'm joined by Sally Smith. Sally is a London based psychotherapist supporting people with personal development and she is also a fitness trainer and body transformation coach running her 8 week SHRED program both online and in person 4 times a year.
I've had the opportunity to work with Sally personally and our messages aligned so much that I thought it would be valuable for us to share this conversation.
Listen in as we dive into topics like chronic shame, trauma and how these often lead to alcohol misuse.
Learn more about Sally Smith here:
www.sallysmith.lifewww.blackheath-bootcamp.co.uk
www.theshredprogramme.co.uk
New to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Episode Overview:
Welcome to another Think Thursday episode of the Alcohol Minimalist Podcast! This week, weâre diving into one of my favorite topicsâyour beautiful, brilliant human brain. In this episode, weâll explore some of the incredible things modern science has revealed about the brain, share two inspiring stories from Norman Doidgeâs groundbreaking book The Brain That Changes Itself, and reflect on the mysteries that still surround this extraordinary organ.This episode is all about wonder, hope, and curiosityâeverything you need to appreciate the masterpiece inside your skull.
What Youâll Learn in This Episode:
A brief history of neuroscience and how our understanding of the brain has evolved over the last century.The story of Cheryl Schiltz, who overcame a debilitating loss of balance by retraining her brain to adapt in remarkable ways.The inspiring journey of Dr. Michael Moskowitz, a chronic pain specialist who used his knowledge of neuroplasticity to rewire his brain and overcome relentless pain.Exciting developments in brain science, including how meditation changes brain structure and the potential of brain-computer interfaces to restore lost abilities.A reflection on the mystery of consciousness and the unique, deeply personal nature of your brain.Why You Should Listen:
This episode will leave you feeling inspired and amazed by the adaptability and resilience of your brain. Whether youâre tackling a challenge, learning something new, or simply curious about neuroscience, this conversation is sure to ignite a sense of wonder about what your brain can doâand what it might still be capable of.Key Quotes from the Episode:
"Your brain isnât just a passive recipient of experience; itâs an active participant in shaping it.""Even when something as fundamental as balance is disrupted, the brain can find a way to adapt and heal.""Your brain is not only a scientific marvel; itâs deeply personal. It holds your memories, your dreams, and everything that makes you, you."Resources and Recommendations:
Book Recommendation: The Brain That Changes Itself by Norman Doidge. This book is a fascinating dive into the science of neuroplasticity and the incredible stories of people whoâve harnessed the brainâs ability to heal and adapt.Podcast Episodes on Neuroplasticity: Check out past Think Thursday episodes where weâve explored the science of how your brain can change itself.Connect with Molly:
Website: Alcohol MinimalistJoin the conversation in the Alcohol Minimalists Facebook Group for more inspiration and community support.Follow on Instagram for daily tips and insights.Call to Action:
If you enjoyed this episode, donât forget to subscribe, rate, and review the Alcohol Minimalist Podcast. Share this episode with anyone who could use a little inspiration about the power of their brain!Closing Thought:
â Support this podcast â
âYour brain is capable of incredible things. Keep wondering, keep learning, and keep appreciating the beautiful, brilliant brain that powers your life.â -
This week on the podcast I'm joined by friend of show, Monica Reinagel, to talk about the science behind alcohol recovery drinks. We're diving into two products, Zbiotics and Sure Shot, to discuss the science behind them and whether or not we should believe the claims they are making.
Resources mentioned:
Nutrition Diva Podcast
Change Academy Podcast
Learn more about Monica: https://www.wellnessworkshere.comNew to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Welcome to Think Thursday from The Alcohol Minimalist Podcast! Think Thursday dives into brain health, neuroscience, and the transformative power of mindset. This week, weâre exploring groundbreaking research by Dr. Alia Crum, a health psychologist from Stanford University, and her studies on how our beliefs and mindsets influence physical and psychological reality.
Key Topics Covered
The Science of Mindset:Discover how Dr. Alia Crum's pivotal studies reveal that mindset is not just a mental state but a powerful force that shapes our biology and behavior.Learn how Dr. Crum's early inspiration came from her mentor, Dr. Ellen Langer, who suggested exercise could be a placebo.Breakthrough Studies:The Hotel Housekeepers Study: How reframing physically demanding work as exercise led to measurable health benefits, including weight loss and reduced blood pressure, without changes in behavior.The Milkshake Experiment: Participants' hunger hormones responded to the perceived calorie content of identical milkshakes, showcasing the body's biological response to mindset.Stress Reframing: Viewing stress as a tool for growth helped participants manage physical symptoms better and feel more engaged in their work.Practical Applications for Your Relationship with Alcohol:Reframe challenges as growth opportunities. Instead of "I canât drink," try "I choose not to drink because it aligns with my goals."Celebrate small wins, such as opting for a non-alcoholic drink, to reinforce positive beliefs and behaviors.Daily Exercises to Empower Your Mindset:Visualization: Spend 2-3 minutes daily imagining your success.Affirmations: Repeat empowering phrases like âEvery choice is a chance.âJournaling: Document three gains each day to rewire your brain for positivity.Featured Experts & Resources
Dr. Alia Crum
Learn more about her studies on mindset and health: Stanford Mind & Body Lab.Dr. Ellen Langer
Explore her pioneering work on mindfulness: Langer Mindfulness Institute.Additional Recommendations:Neuroplasticity insights from Dr. Andrew Huberman's research: Huberman Lab Podcast.The placebo effect explored by Dr. Fabrizio Benedetti: PubMed Articles.Dr. Carol Dweck's book Mindset on fostering growth-oriented beliefs: Buy on Amazon.Molly's Takeaway:
Mindset is your superpower. By consciously choosing and repeating thoughts, you can reshape your brain and behaviors. Whether it's stress, alcohol, or life goals, your beliefs directly impact your reality. Start todayâreframe your next challenge and visualize your best self.
Links & Community
Join our private Facebook group: Alcohol Minimalists: Change Your Alcohol HabitsAccess free resources and tools to support your journey: Alcohol Minimalist Resources.Call to Action:
What belief can you shift today to align closer with your goals? Share your thoughts and wins with us in the group or tag @alcoholminimalist on Instagram!
For more episodes on the science behind alcohol and mindset, subscribe to The Alcohol Minimalist Podcast on your favorite platform:
Apple PodcastsSpotify.Choose peace, and weâll see you on Monday! đ
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What is the difference between binge drinking and high-intensity drinking? Tune in to this episode and learn what the terms mean. AND ask yourself if the holidays have traditionally created opportunities for you to indulge in either binge drinking or high-intensity drinking.
New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Welcome to Think Thursday on the Alcohol Minimalist Podcast!
This week, we dive into the fascinating intersection of neuroscience, mindset, and visualization. Inspired by a powerful episode of the Mel Robbins Podcast featuring Dr. James Doty, a neurosurgeon and mindfulness expert, this episode unpacks how tools like visualization and mindfulness reshape our brains and lead us toward intentional, compassionate lives.
In This Episode:
How visualization and mindfulness create new neural pathways and empower behavior change.The science of neuroplasticity: rewire your brain to foster healthier habits, including your relationship with alcohol.Practical tips to counter negative self-talk and develop a growth mindset.Why staying present is crucial for breaking old patterns and creating new opportunities.Actionable steps to start visualizing your goals effectively, including incorporating all five senses.Donât Miss:
Dr. Dotyâs expert insights into harnessing the power of the mind, and how these techniques can help you achieve goalsâwhether itâs drinking less or navigating challenging social situations with confidence.
Resources Mentioned:
Listen to the Mel Robbins Podcast featuring Dr. James Doty: Mel Robbins PodcastLearn more about Dr. James Doty and his work: Center for Compassion and Altruism Research and Education (CCARE) â Support this podcast â -
This week on the podcast I'm getting ready for all the opportunities to overdrink in December and revisiting an episode from early 2023 that has been a very popular episode over time called Chasing the Buzz. We're talking science, but we're also talking about mindset and belief.
Ready to set yourself up for success in December? This episode just might help.
Resources mentioned:
Podcast Episode #77New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Introduction:
Think Thursday focuses on neuroscience, brain health, and mindset.This episode highlights the transformative power of consistency, especially during Decemberâa month of distractions.Challenge: Practice consistency daily in small, manageable ways, not necessarily alcohol-related.Key Points Discussed:
Why Your Brain Thrives on Consistency:
Cognitive Efficiency: Your brain is an energy-saving machine that loves consistent patterns because they strengthen neural pathways, making actions easier and faster over time (neuroplasticity).Positive Feedback Loop: Each small win releases dopamine, reinforcing behavior and motivating repetition.Insights from Key Books:
Atomic Habits by James Clear:Start Small: Small, consistent changes lead to extraordinary results (e.g., the 1% rule).Habit Stacking: Build new habits by anchoring them to existing ones (e.g., gratitude journaling while coffee brews).The Compound Effect by Darren Hardy:Consistency Over Time: Small actions, like replacing one drink per week with sparkling water, compound into significant, lasting changes.Why Consistency Is a Superpower:
Engages the Prefrontal Cortex:Strengthens the brain's executive functions, enabling better decision-making, self-control, and goal focus.Consistent choices, like replacing alcohol with water, help shift behavior from autopilot to intentional.Research-Backed Insights:A study in the European Journal of Social Psychology shows habits take, on average, 66 days to form.Perfection Isnât Required: Consistency is about showing up regularly, even after setbacks. Forgiveness for slip-ups improves long-term success.Breaking Habits That Donât Serve You:
The Double-Edged Sword of Consistency: Your brain automates all consistent actions, even unhelpful habits like overdrinking.Why Breaking Habits Feels Hard:Strong Neural Pathways: Long-standing habits require time to rewire.Dopamine Dependence: The brain still craves the rewards associated with old habits.Effortful Thinking: Breaking habits forces the brain to engage the energy-intensive prefrontal cortex.The Solution: Replace unhelpful habits with new, intentional ones and apply consistent effort.Example: Replace drinking to relax with deep breathing or non-alcoholic alternatives.Celebrate small wins to create a positive feedback loop for the new habit.4 Strategies to Harness the Power of Consistency:
Start Small: Begin with tiny, manageable habits (e.g., write three daily wins in a journal).Track Progress: Use a habit tracker or journal to visualize streaks and stay motivated.Celebrate Wins: Acknowledge every small success to reinforce the habit.Plan for Imperfection: Slip-ups are part of the processâreturn to your habit without guilt or shame.Final Takeaway:
Consistency is the foundation for change and key to breaking unhelpful habits.This December, choose one small habit to start or one to replace and practice it daily.Donât wait until Januaryâstart now, and build momentum for a transformative new year.Closing Remarks:
Thank you for listening! If this episode resonated with you, share it with a friend or leave a review.Together, weâre building a more intentional life, healthier brains, and better relationships with alcohol.Stay curious, stay consistent, and remember: small steps add up to big changes.
â Support this podcast â -
This week on the show I'm talking with Ian Andersen, Sunnyside co-founder and CGO all about the independent peer-reviewed study from 2024.
Sunnyside demonstrated to reduce weekly alcohol consumption by 33% in 12 weeks. We're talking about what's new and what's coming in 2025 for people who want to change their drinking habits.New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
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Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
This special Thanksgiving episode of Think Thursday explores the profound impact of gratitude on mental, emotional, and physical well-being, and how it intersects with managing alcohol habits. Here's what was covered:
Science of Gratitude:Boosts happiness by shifting focus to positives, as shown in Dr. Robert Emmons' studies.Reduces stress by lowering cortisol levels, promoting heart health, better sleep, and stronger immunity.Increases gray matter density in the brain, improving emotional regulation and mental resilience.Simple Gratitude Practices:Gratitude Journals: Write three things you're thankful for daily.Express Gratitude: Write thank-you notes and verbalize appreciation.Reframe Challenges: Find lessons in difficulties to build emotional resilience.Mindful Gratitude Moments: Set daily reminders to focus on gratitude.Gratitude and Alcohol Minimalism:Practicing gratitude reduces reliance on alcohol for emotional relief.Helps appreciate benefits like better sleep, energy, and relationships during the journey to mindful drinking.Call to Action:Reflect on what you're thankful for and share it via email or the Alcohol Minimalist Facebook group.Explore related content like the Live Happier, Longer podcast episode on gratitude (linked in show notes). https://open.spotify.com/episode/2f7uCmewRQFuvs3RlSI8Jg?si=84186241320e46f8Gratitude is framed as a skill and a mindset, capable of transforming lives and supporting healthier habits.
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This week on the podcast I'm talking all about Alcohol & Grief.
I'm discussing different types of grief, the stages of grief and why alcohol can delay healing from grief.
Resources mentioned:
Grief Share
The Dougy Center
Whatâs Your GriefNew to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Introduction
Welcome to Think Thursday on the Alcohol Minimalist Podcast.Focus: Using neuroscience and mindset to understand behavior and create change.Preview of todayâs topic: Behaviorceuticalsâhow behaviors act as medicine for the brain.Segment 1: The Power of Action vs. Inertia
Discusses a powerful quote from Elizabeth Benton (Chasing Cupcakes): "Action is the antidote to inertia. Itâs not just thinking; itâs doing that drives results."Importance of shifting from "sensing" the problem to actively solving it.Connection to mindful drinking: Are you practicing drinking less or only thinking about it?Segment 2: Introduction to Behaviorceuticals
Definition: Behaviors that act like medicine for the brain, improving its health and function.Neuroscience underpinning: Engaging in new, challenging, or rewarding activities reshapes the brain (neuroplasticity).Benefits for habit change: Creates positive emotional momentum.Helps develop healthier alternatives to drinking.Segment 3: Learning from Driving Rats
Highlight of a quirky neuroscience study from the University of Richmond: Rats trained to drive tiny cars for food rewards (Froot Loops!).Results: Reduced stress and increased dopamine (feel-good chemical).Key takeaway: Learning new skills reduces stress and builds resilience.Segment 4: Applications to Mindful Drinking
How to use behaviorceuticals to reduce drinking: Replace drinking habits with activities that stimulate and reward the brain.Suggestions: Learn a new skill, rekindle an old hobby, or try something unfamiliar.Emphasis on progress over perfection.Segment 5: The Role of Mindfulness
Discusses how engaging in purposeful activities keeps you present, reducing mindless behaviors like drinking.Example: You canât autopilot through driving a tiny carâor mastering a new habit.Conclusion and Weekly Challenge
Challenge: Identify one action to take this week that could serve as a âbehaviorceutical.â Suggestions: Trying something creative, solving a puzzle, or engaging in physical activity.Reminder: Action rewires the brain, creating lasting change.Closing thought: Focus on progress, not perfection.Subscribe to the Alcohol Minimalist Podcast for more insights on mindful drinking.Join our Facebook group for additional support: Alcohol Minimalists: Change Your Alcohol Habits.Explore resources and courses at mollywatts.com. â Support this podcast â -
This week on the show I'm sharing an episode from Change Academy Podcast that I recorded with host Monica Reinagel.
We're talking all about how going off routine can sound like freedom, but in reality it's often our routines that really provide peace.
Check out the Change Academy podcast here: https://changeacademypodcast.com/
You can also listen to Monica on the Nutrition Diva podcast.New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Today for Think Thursday we're talking about mindset. We're focusing specifically on reframing our past with a gain mindset.
Molly Watts discusses the importance of mindset in driving behavior and outcomes, emphasizing the shift from a "gap" to a "gain" perspective. She references Dr. Benjamin Hardy's book "Personality Isn't Permanent" and Dr. Dan Sullivan's concept of "The Gap and The Gain." The gap focuses on what's missing, leading to dissatisfaction, while the gain celebrates progress, fostering momentum and resilience. Watts also introduces Dr. Dan McAdams' narrative identity, which suggests our past, present, and future are interconnected and evolving. She shares her personal story of reframing her mother's alcohol dependence to empower her own journey, encouraging listeners to reframe their past experiences to foster growth and positive change.
Action Items
[ ] Choose one story or experience from your past that you would like to view differently.[ ] Ask yourself what you gained from that experience and how your future self would view it.[ ] Start a "gain journal" to track your progress and small wins.[ ] Periodically revisit and rewrite the story you've reframed to reinforce your growth.Mindset and Its Impact on Life
Molly Watts introduces the concept of Think Thursday, focusing on neuroscience, brain health, and mindset.She emphasizes the importance of mindset in determining how we feel, act, and the results we achieve in life.Molly mentions the positive feedback she has received from listeners and expresses her excitement about the topic.The episode will cover powerful mindset shifts, primarily from the book "Personality Isn't Permanent" by Dr. Benjamin Hardy.Introduction to "The Gap and The Gain"
Molly introduces Dr. Dan Sullivan's concept of "The Gap and The Gain" to describe different ways of measuring progress.The "Gap" focuses on what is missing and how far one is from an ideal, leading to dissatisfaction.The "Gain" perspective involves measuring progress from where one started, appreciating the journey and recognizing growth.Molly explains how shifting from the "Gap" to the "Gain" can lead to a sense of accomplishment and momentum.The Importance of Acknowledging Small Wins
Molly discusses the significance of acknowledging small wins and how they contribute to big changes.She explains that focusing on progress, even incremental, can empower and motivate one to take the next step.Molly emphasizes that the sense of happiness comes from how we view our progress and experiences, not from achieving perfection.Living in the "Gain" helps build psychological momentum and motivation to keep moving forward.Narrative Identity and Reframing Past Experiences
Molly introduces Dr. Dan McAdams' concept of narrative identity, which involves the stories we tell ourselves to make sense of our lives.She explains that our narrative identity integrates our past, present, and future into a coherent story that shapes our sense of self.Molly highlights that our narrative identity is not fixed and can be reinterpreted to empower ourselves.Reframing past experiences in a positive light can help us grow and empower ourselves.Personal Story of Reframing Past Experiences
Molly shares her personal story of reframing her relationship with alcohol, particularly her mother's alcohol dependence.She initially felt jealous and envious of other women with close relationships with their mothers.By understanding her mother's struggles and reinterpreting her past, Molly gained resilience and determination.This mindset shift allowed her to take control of her life and help others change their relationships with alcohol.Practical Steps to Apply the Gain Mindset
Molly provides practical steps to apply the gain mindset in everyday life.Step 1: Choose one story and identify a specific past experience viewed as a setback or limitation.Step 2: Ask what was gained from this experience, focusing on any positives or lessons learned.Step 3: Imagine future self and how they would view past experiences as steps to growth.Step 4: Keep a gain journal to track daily moments of growth, positive choices, or small wins.Step 5: Revisit and rewrite the narrative periodically to reinforce growth and empowerment.Conclusion and Challenge
Molly concludes by emphasizing that the gain mindset is about creating a sustainable shift in how we view our lives.She encourages listeners to take one story and apply the gain mindset, asking themselves what they learned and how it shaped them.Molly invites listeners to email her with ideas for future Think Thursday episodes.She reminds listeners that they are the ones writing their story and encourages them to focus on the gain, celebrate progress, and embrace the person they are becoming. â Support this podcast â - Mehr anzeigen
