Episodios
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Have you ever said to yourself, âThis habit feels unbreakableâ?
Whether itâs procrastination, nighttime snacking, or pouring that end-of-day drink, it often feels like these behaviors are wired into our identity. But what if the real thing holding you back isnât the habit itselfâbut the story youâre telling yourself about it?
In this Think Thursday episode, weâre exploring why some habits feel impossible to changeâand why negative self-talk might be quietly reinforcing the loop. Weâll unpack the science behind the negativity bias, the way your brain treats repeated thoughts as evidence, and how to finally start rewriting the narrative using the 4-S New Belief System.
This is the real workânot just changing what you do, but changing what you believe is possible for you.
What Youâll Learn:
Why your brain defaults to old habits even when they no longer serve youHow the negativity bias evolvedâand how it keeps you hyper-focused on mistakesWhat research tells us about the impact of self-critical thinking on behavior changeWhy the story you tell yourself becomes the blueprint for your identityA step-by-step breakdown of the 4-S New Belief System:See the beliefSoothe the inner criticSeparate fact from fictionShift into a next-best thoughtMentioned in the Episode:
Clinical Psychology Review (2010): Research on negative self-talk and health outcomesJournal of Behavioral Medicine: Study linking self-talk to follow-through and stressThe Alcohol Minimalists Facebook Group â Join hereMaking Peace with Alcohol Group Coaching â Support this podcast â -
In this compelling episode of the Alcohol Minimalist Podcast, Molly reconnects with Katie Lain, founder of Thrive Alcohol Recovery, to explore the power of neuroscience-based strategies for changing your relationship with alcohol. Katie shares her personal recovery story and how the Sinclair Method, a treatment protocol that uses the medication naltrexone, gave her a new lease on life.
This conversation goes beyond the medication to highlight the vital role of mindset, habit formation, and long-term commitment to behavior change. Molly and Katie discuss the real-world challenges people face in recovery, the importance of self-compassion, and how small, sustainable steps create the most lasting transformation.
What Youâll Learn in This Episode:
How the Sinclair Method works and why itâs effective for both binge and daily drinkersWhy medication is a support tool, not a standalone solutionThe mental space that opens up when cravings start to fadeThe average timeline to regain control and build a peaceful relationship with alcoholUnique challenges for binge drinkers, including compliance and thought patternsThe critical importance of mindset and identifying unconscious beliefsWhat to expect on the journey: setbacks, progress, and learning to keep goingWhy self-compassion and curiosity are non-negotiables for long-term changeKey Message:
Naltrexone can be a powerful part of the journey, but it must be paired with thought work, intentional habit-building, and a willingness to take small steps forwardâeven after setbacks. There is no one-size-fits-all approach, and both Molly and Katie emphasize that you donât have to wait until alcohol becomes a serious problem to start creating change.Resources Mentioned:
Learn more about Thrive Alcohol Recovery: thrivealcoholrecovery.comKatie Lain on YouTube, Instagram, and other social platformsMollyâs coaching programs and podcast archive: www.mollywatts.comLetâs Connect:
Website: www.mollywatts.com
Instagram: @alcoholminimalist
Facebook: Join the Alcohol Minimalists GroupLow 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. -
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This Think Thursday episode may just become one of your favorites. Molly explores the overlooked but powerful connection between water and brain health. From hydration to hydrotherapy, sound to sensation, this episode unpacks four science-backed ways water supports your brain, helps regulate your emotions, and contributes to meaningful, lasting behavior change.
Whether you love a hot bath, play ocean waves to fall asleep, or are curious about cold plunges, you'll come away with practical tools and deeper insight into how water can shift your mindset and support your alcohol minimalist journey.
In This Episode, Youâll Learn:
Why staying hydrated is foundational for mental clarity and emotional regulationHow the sound of water activates your parasympathetic nervous system and enhances alpha brain wave activityThe role of warm water immersion in releasing oxytocin and reducing cortisolHow brief exposure to cold water can support your nervous system and build emotional resilienceKey Insight
"You donât always have to fight your thoughts. Sometimes, you can just let them flow."
Molly brings her signature blend of neuroscience and real-world practicality to show how water is more than just a basic needâitâs a regulating, mindset-shifting, nervous-system-supporting tool. With each method, she explains how and why it works, and encourages listeners to build small rituals that support lasting change.
Try This:
Drink a full glass of water when you're feeling mentally foggy or emotionally off balanceUse water sounds during journaling, meditation, or focus timeTake a hot shower or bath as a way to downshift your nervous system and activate self-compassionExplore cold water exposure for mood regulation and alertness (even a 30-second burst can help)Resources Mentioned:
Think Thursday Hydration EpisodeMollyâs go-to sound apps for sleep and calm https://www.bettersleep.com/Further reading and brain-supportive tools at www.mollywatts.com â Support this podcast â -
In this special Alcohol Awareness Month episode, Molly Watts sits down with Ben Kramer, a licensed psilocybin facilitator and educator in Oregon. As the state pioneers legal psilocybin services, this insightful conversation unpacks how this once-taboo compound is emerging as a powerful therapeutic option for mental health and substance use struggles. Ben, a veteran of the U.S. Marine Corps and former firefighter, shares his personal and professional journey to becoming a facilitator and advocate for psychedelic-assisted therapy.
What psilocybin is and how it's being used legally and safely in OregonBenâs personal experience with psilocybin and how it changed his lifeThe critical role of preparation and integration in therapeutic psilocybin useHow psilocybin can support individuals dealing with PTSD, depression, anxiety, OCD, and substance misuseThe growing movement toward alternative, science-based mental health treatmentsHow psilocybin experiences are structured legally, ethically, and professionallyThe challenges and opportunities of working in a newly legalized, uncharted therapeutic field
What You'll Learn:Why This Episode Matters
Alcohol Minimalist is rooted in using science and compassion to help listeners develop a peaceful relationship with alcohol. This conversation offers a fresh, thought-provoking perspective on healing and transformation, especially for those whoâve tried conventional tools without success. Whether you're curious about psilocybin or skeptical, this episode offers a grounded, informative discussion worth hearing.
Resources Mentioned:
Oregon Psilocybin ServicesClinical Cognitive Facilitator TrainingUphold Our Troops (scholarship organization for veterans)Connect with Ben:
www.fungimentalpdx.comConnect with Molly:
Website: www.mollywatts.com
Facebook Group: Alcohol Minimalists: Change Your Drinking HabitsLow 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 episode of Think Thursday, weâre diving into the psychology and neuroscience of reminiscing. Why does it feel so comforting to revisit our past? What is actually happening in our brains when we do it? And how can we intentionally use this experience to feel more grounded, present, and connected?This isnât just about nostalgiaâitâs about using our memories as a powerful tool for self-awareness, emotional regulation, and identity reinforcement. Youâll learn why reminiscing matters, what research says about its benefits, and how to intentionally evoke it to support a life of peace, meaning, and alignment.
In this episode, youâll learn:
How the brainâs default mode network supports self-reflection and memoryWhy reminiscing lights up the brainâs reward system and releases dopamineThe therapeutic power of reminiscence and its effect on mood and stressFive ways to trigger positive, intentional reminiscingHow reminiscing supports personal growth, especially in midlife and beyondThe role of life review and reflection in building wisdom and inner calmResearch Highlights:
Speer et al., 2014 (Cognitive, Affective & Behavioral Neuroscience): Positive memory recall activates the ventral striatum, part of the brainâs reward system2013 study in Social Cognitive and Affective Neuroscience: Reminiscing increases self-esteem, social connection, and perceived life meaningMeta-analysis in Aging & Mental Health (2014): Structured reminiscence therapy improves mood and well-being in both clinical and non-clinical groupsHarvard Grant Study: Individuals who reflect on life with curiosity and compassion report higher satisfaction in later yearsErik Eriksonâs theory of psychosocial development: Life review in midlife and later years is a key developmental task for achieving wisdom and integrationPractice This Week:
Take ten minutes to intentionally revisit a positive memory.
Play a song from your younger yearsLight a candle or smell that reminds you of homeLook through old photographsHold a personal keepsakeCall a friend and share a âremember whenâ moment
Choose one of the following:Then ask yourself:
What strengths or values were alive in me during that memory?What part of myself am I reconnecting with?What could I bring forward into today?Reminiscing is not about living in the past. Itâs about building strength and clarity in the present by remembering who youâve always been.
Support the Show:
If this episode resonated with you, consider sharing it with a friend or leaving a review on Apple Podcasts or Spotify. It helps others find the show and keeps the conversation going.For more episodes, resources, and support for building a peaceful life through mindset, science, and habit change, visit www.mollywatts.com.
â Support this podcast â -
In this episode kicking off Alcohol Awareness Month, Molly Watts dives into the subtleties of emotional drinking, helping listeners uncover unconscious patterns and build emotional resilience to disrupt them. Drawing inspiration from an episode by Corinne Crabtree on emotional eating, Molly makes powerful parallels to alcohol habits many listeners may not even recognize as emotionally driven.
What Youâll Learn in This Episode:
A clear definition of emotional drinkingâand why it may not look like you expect.How seemingly harmless habits, like a nightly glass of wine, might actually reflect emotional needs.Why emotional drinking is more about mental load and reward beliefs than willpower.How subtle daily rituals become signals of self-worth and stress relief.The truth about shame cycles, secrecy, and the false binary of being either âgoodâ or âbadâ with alcohol.The connection between alcohol and emotional regulation, and how to begin shifting the cycle.Key Concepts Discussed:
Emotional drinking doesnât require dramaâif youâre using alcohol to relax, cope, or mark the end of the day, emotions are involved.Emotional resilience is foundationalânot just for changing your drinking, but also for improving your relationship with yourself.Common beliefs like âI deserve thisâ or âthis is my timeâ are tied to deeper unmet needs.The parallels between secret eating and emotional drinking: both serve as a way to signal âI matter.âMentioned in This Episode:
Sunnyside App â A science-backed tool Molly recommends that focuses on:Pre-commitment and intention settingConscious interference through trackingPositive reinforcement with coaching support
Try Sunnyside Free for 15 DaysLosing 100 Pounds with Corinne PodcastPowerful Quote:
âIf youâre pouring a drink to shift emotional gearsâwhether to relax, reward, or disconnectâyou are emotionally drinking. And thatâs not a problem, itâs just a place to get curious.â
Letâs Connect:
Website: www.mollywatts.com
Instagram: @alcoholminimalist
Facebook: Join the Alcohol Minimalists GroupLow 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. -
If you've ever thought, âI know what to doâwhy am I not doing it?â, this episode is for you.
In this Think Thursday edition of the Alcohol Minimalist podcast, Molly breaks down the Hierarchy of Competency, a science-backed framework that explains why sustainable behavior change can feel frustratingâand why that doesnât mean youâre doing it wrong. From the origins of the model in the 1970s to how neuroscience confirms its relevance today, youâll discover a practical roadmap for moving from struggle to sustainability.
To bring this to life, we follow the fictional story of Mary, a woman who wants to build an exercise habit after years of being sedentary. As Mary progresses through the four stagesâfrom Unconscious Incompetence to Unconscious Competenceâyouâll see how this framework applies to any change you're working on, including drinking less, improving your mindset, or adding healthier habits to your routine.
You'll walk away understanding:
The 4 stages of the Hierarchy of Competency and why each one mattersWhat neuroscience tells us about habit formation and identity changeHow to identify which stage youâre inâand how to move forwardWhy struggle is not failureâitâs a necessary step on the path to peaceIf you're trying to change your relationship with alcohol, shift your mindset, or add a positive habit to your life, this episode will help you stop shaming yourself and start supporting yourself like a learnerânot a perfectionist.
What You'll Learn:
Why âI know better, but Iâm not doing betterâ is not a personal flawHow the Hierarchy of Competency explains the emotional rollercoaster of changeWhat behavior change research and neuroscience (including BJ Fogg and Lally et al., 2010) reveal about how long it really takes to form habits5 clear action steps you can take this week to keep moving forwardResources + Mentions:
The Hierarchy of Competency model (originally attributed to Noel Burch, Gordon Training International)Research on habit formation by Dr. Phillippa Lally, University College LondonConcepts inspired by BJ Foggâs behavior model and the Stages of Change frameworkJoin the free Facebook group: Alcohol Minimalists: Change Your Drinking HabitsConnect with Molly:
Email: [email protected]: www.mollywatts.comReady to Go Deeper?
Explore the Making Peace with Alcohol coaching programâdesigned to help you move from Conscious Incompetence to lasting transformation.
â Support this podcast â -
In this episode, Molly kicks off Alcohol Awareness Month by shining a light on five pervasive myths about alcohol that many people still believeâand why they matter. These arenât opinion-based takes or moralistic warnings. Theyâre data-backed truths designed to help you reassess your relationship with alcohol through the lens of science, compassion, and practicality.
Molly revisits commonly held beliefs like âred wine is good for your heartâ and the idea that thereâs a universally âsafeâ level of drinking. She also unpacks the misconceptions surrounding alcohol dependence, the blurred line between moderate and excessive drinking, and why conscious choiceânot unconscious habitâis the cornerstone of peaceful drinking.
If youâre someone whoâs been âjustifyingâ your nightly pour with old headlines or fuzzy statistics, this episode is your call to reframe, recalibrate, and realign your drinking decisions with factsânot feelings.
What Youâll Learn in This Episode:
The truth behind the red wine âheart healthâ narrativeWhy âmoderateâ drinking might not be as safe as you thinkWhat the data says about alcohol and disease riskThe reality that 9 out of 10 excessive drinkers are not alcohol dependentWhy the language we use around alcohol can keep us stuckHow science supports self-awareness over abstinence mandatesKey Quote:
"Itâs not about shame or absolutes. Itâs about awareness, choice, and a willingness to meet yourself where you areâwithout pretending alcohol is something itâs not." âMolly Watts
Episode 111: Global Burden of DiseaseEpisode 31: Using Science to Guide Your Alcohol DecisionsAlcohol Truths 2023 (Free eBook)Breaking the Bottle Legacy (Book)
Mentioned in This Episode:Take It Further:
â Download the Alcohol Core Beliefs guide to uncover the unconscious thoughts keeping your drinking stuck.
â For deeper change, explore the Making Peace with Alcohol 12-month coaching group program.Letâs Connect:
Website: www.mollywatts.com
Instagram: @alcoholminimalist
Facebook: Join the Alcohol Minimalists GroupLow 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. -
March is National Sleep Awareness Month, and in this Think Thursday episode, weâre revisiting one of the most overlookedâbut absolutely essentialâpillars of brain health: sleep.
Molly shares compelling new research from a December 2024 Yale School of Medicine study showing that sleeping too much or too little is linked to measurable brain changes that can precede stroke and dementia. If you're working to change your drinking habits or build better behaviors, understanding the role of sleep in neuroplasticity is critical.
This episode unpacks the science behind sleep and habit change, especially how sleep disruptionâoften caused by alcoholâcan interfere with your ability to rewire your brain. You'll walk away with science-backed tools to make better sleep part of your alcohol minimalist journey.
How neuroplasticity is strengthened during sleepWhy 7 to 9 hours of sleep is the âsweet spotâ for brain healthWhat white matter hyperintensities and fractional anisotropy reveal about long-term cognitive risksHow alcohol interferes with deep and REM sleep, increasing cortisol and reducing emotional resiliencePractical ways to improve your sleep and support your behavior change goals
In This Episode Youâll Learn:Scientific Insight
âSleeping too much or too little is associated with silent brain injuries that clinicians know to foreshadow stroke and dementia years before their onset.â
â Journal of the American Heart Association, December 2024Key Takeaways
Aim for 7 to 9 hours of sleep per night to optimize brain function and long-term healthConsider sleep a core pillar of your wellness strategy, alongside mindful drinking and thought workUnderstand the reinforcing relationship between reducing alcohol and improving sleep qualityTake small, consistent steps to support better sleepâstart by limiting screens or swapping a nightly drink for herbal teaResources and Links
Listen to the original Think Thursday episode on sleep and neuroplasticity (September 2024) https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/6e94ccc6/85d6d4a2.mp3Explore Alcohol Minimalist programs like Making Peace with Alcohol www.mollywatts.com/workwithmeSupport the Show
If this episode was helpful, please take a moment to rate and review the podcast. Your support helps more people discover the science-based, judgment-free work of the Alcohol Minimalist.
Closing Message
â Support this podcast â
Sleep well. Think better. Keep choosing peace. -
In this episode, Molly revisits one of the most important conversations around changing your relationship with alcoholâhow shame can keep you stuck, and how to break free from the shame spiral.
This episode is a spring break replay, and for good reasonâitâs one of Mollyâs favorites and a foundational message for anyone working to become an alcohol minimalist.
What shame really is and how itâs different from guiltWhy shame is especially destructive for daily habit drinkersThe role shame played in Mollyâs personal journey with alcoholHow shame often masks itself as âpowerlessnessâ and leads to hiding, isolation, and more drinkingWhy understanding your thoughts is the key to disrupting shameThree science-informed strategies to stop the shame spiral: Name it â acknowledging shame takes away its powerSelf-compassion â treating yourself like youâd treat a friendSeparate your thoughts from your identity â you are not your drinking behavior
In this episode, youâll learn:Youâll also hear:
A powerful quote from BrenĂŠ Brown on the unspeakable nature of shameHow common narratives (like the AA concept of âpowerlessnessâ) may unintentionally reinforce shameWhy living in the gains rather than the gap is essential for motivation and long-term changeTakeaway Message:
Shame doesnât help you change. In fact, it keeps you stuck. The pathway to lasting transformation starts with understanding your thoughts, practicing self-compassion, and learning how to disrupt the automatic cycles that have been running your drinking habit.
BrenĂŠ Brownâs definition of shamePrevious episodes on âThe Gap and The Gainâ (Think Thursday episodes)Tools for becoming a better thinker and understanding your brain
Resources Mentioned:Want more support?
Check out our programs at www.mollywatts.com or join our free Facebook group Alcohol Minimalists: Change Your Drinking Habits. Youâre not aloneâand you are absolutely capable of creating peace with alcohol.Low 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. -
Hey there, and welcome back to Think Thursday from the Alcohol Minimalist Podcast!
Today's episode explores why March might actually be a better time to start new habits than January. If you've struggled with keeping those ambitious New Yearâs resolutions, this might be exactly what you need to hear.
What Youâll Learn:
Why 80% of January 1st resolutions failâand why itâs not your faultThe neuroscience behind habit formation and why timing mattersThe difference between a 31-day challenge (like Dry January) and real, lasting changeHow seasonal shifts in neurochemistry can actually help your motivationThe Fresh Start Effectâand why March, Mondays, and birthdays are prime times for changeScience-Backed Insights:
Dr. Nora Volkow (National Institute on Drug Abuse) explains how temporary alcohol breaks reset tolerance but donât rewire drinking habitsDr. Katie Milkman (University of Pennsylvania) on the power of temporal landmarks in goal-settingDr. Trevor Kashi on how sudden transitions (like post-holiday resolutions) can shock our brainâs reward systemDr. John Arden on how springâs increasing daylight boosts serotonin levels, naturally improving motivationđĽ Actionable Takeaways:
â Donât wait for January! Use fresh start moments year-round đ
â Start smallâbuild habits that work with your brain, not against it đď¸
â Use environmental cues to make habits stick đ
â Be patient! Your brain needs time to rewire âłIf youâve been feeling stuck with your resolutions, this episode will give you a fresh perspective and a science-backed approach to making lasting changes. Want to learn more about working with me? Check out www.mollywatts.com/workwithme.
đ˘ Join the Conversation! Have you found success starting habits outside of January? Letâs chat in the Alcohol Minimalist community!
#ThinkThursday #AlcoholMinimalist #HabitChange #BrainScience
â Support this podcast â -
Podcast Episode: Radical Transformation with Becca Jacobson
Welcome back to The Alcohol Minimalist Podcast! In this episode, I sit down with the incredible Becca Jacobson, an author, coach, and host of the Sober Living Snippets podcast. Beccaâs journey is nothing short of extraordinaryâher transformation from a life of addiction and secrecy to a thriving career as a college professor and now a sobriety coach is truly inspiring.
What Youâll Learn in This Episode:
â How Becca overcame a lifetime of addiction and self-limiting beliefs
â The impact of secrecy and shame on mental health and personal growth
â The pivotal moments that led her to sobriety and a new career
â Why coaching can be a game-changer in the recovery journey
â How to reframe obstacles as opportunities for radical transformationMeet Becca Jacobson:
Becca is the author of Prostitute to Professor: A Guide to Radical Transformation, an international bestselling memoir that details her journey from addiction and secrecy to self-acceptance and empowerment. She now coaches mature women struggling with addiction and helps them create lasting change in their lives.
Resources & Links:
đ Grab a copy of Prostitute to Professor on Amazon
đď¸ Listen to Sober Living Snippets on your favorite podcast platform
đ Connect with Becca at BeccaJacobson.com
đ˛ Follow Becca on Instagram and FacebookIf you're looking for more support on your journey to changing your relationship with alcohol, check out Sunnysideâmy go-to app for mindful drinking.
Donât forget to subscribe, leave a review, and share this episode with someone who needs to hear Beccaâs powerful story.
đ Learn more about working with me at mollywatts.com.
Letâs keep this conversation goingâbecause change is possible, and you donât have to do it alone.
#AlcoholMinimalist #MindfulDrinking #SobrietyJourney #Transformation
Low 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 episode of Think Thursday, host Molly Watts explores an unconventional yet profoundly impactful idea: how thinking about death can actually help us live happier, more meaningful lives. Drawing from personal experiences, research, and books like Being Mortal by Atul Gawande and Briefly, Perfectly Human by Alua Arthur, Molly discusses how acknowledging our mortality enhances gratitude, presence, and purpose.
Key Takeaways
Death Isn't the Opposite of LifeâIt Gives It MeaningMany of us resist thinking about death because it feels uncomfortable, but embracing it can deepen our appreciation for life.As death doula Allu Arthur states, "Death isn't the enemy of life. It's what gives it depth."Scientific Research on Mortality Awareness & HappinessStudies in terror management theory suggest that when people are reminded of their mortality, they become more present, grateful, and focused on what truly matters.The "Scrooge Effect" describes how facing the reality of death can inspire positive life changesâjust like Ebenezer Scrooge's transformation in A Christmas Carol.Three Powerful Mindset Shifts to Apply This PerspectiveAsk yourself, "How many more times?"Instead of taking moments for granted, reflect on how many more times you'll experience meaningful events (e.g., holidays with loved ones, sunsets, road trips, coffee dates).This shift fosters gratitude and helps us prioritize what truly matters.Use the "Will this matter?" test.If something wonât matter in five years, don't spend more than five minutes worrying about it.Let go of small frustrations and focus on what really enriches your life.Create a Reverse Bucket List.Instead of listing what you want to do, list what you're grateful to have already done.Celebrating past experiences helps shift focus from scarcity to appreciation.Challenge for Listeners
Take five minutes to reflect:
đ If you had only one year left to live, what would change?
đ What would you prioritize?
đ What small shifts can you start making today to live more intentionally?Resources Mentioned
đ Being Mortal â Atul Gawande
đ Briefly, Perfectly Human â Alua ArthurFinal Thoughts
Molly encourages listeners to stop avoiding the thought of death and instead use it as a tool to live fully. When we appreciate our limited time, we can focus on what truly mattersâwithout fear, without regret.
đĄ âDecide to live like you were dyingâbecause the truth is, we all are.â
Until next time, choose peace. â¨
â Support this podcast â -
Episode Summary:
In this episode of The Alcohol Minimalist Podcast, Molly Watts tackles one of the most frequently asked questions: How long will it take to feel at peace with my relationship with alcohol? If youâve ever wondered whether 12 weeks, 30 days, or a year of effort will be enough, Molly breaks down why the answer is both simpler and more complex than you might think.Key Takeaways:
Mindset Shifts Alone Arenât Enough: While changing your thoughts about alcohol is critical, itâs only one piece of the puzzle.The Missing Link is Action: Learning about alcohol, neuroscience, and habit formation wonât create change unless you apply what you learn.Beware of Passive Action: Consuming content without implementation can make you feel like youâre making progress when, in reality, youâre staying stuck.The Formula for Change:Challenge and shift your alcohol core beliefs.Take consistent, imperfect action.Evaluate, adjust, and keep improving.Listener Challenge:
This week, take at least one concrete action toward changing your drinking habits. That could be tracking your drinks, practicing an alcohol-free day, or reflecting on your core beliefs about alcohol.Resources Mentioned:
Making Peace with Alcohol â Mollyâs signature online course and group coaching program.Proof Positive â One-on-one coaching for women ready to go deeper.Sunnyside App â A recommended tool for tracking and reducing alcohol consumption.Join the Conversation:
Follow Molly on Instagram: @alcoholminimalistJoin the Alcohol Minimalists private Facebook group for additional support.Subscribe & Review:
If youâre enjoying the podcast, please consider leaving a rating and review on Apple Podcasts or Spotifyâit helps more people discover the show!Low 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 todayâs Think Thursday episode, weâre diving into one of the most powerful, yet often overlooked, tools for behavior change: human connection. Weâre not just talking about any connections, but deep, meaningful relationshipsâthe kind that profoundly shape our brain, our well-being, and even our relationship with alcohol.
Weâll explore what I call the âConnection Economyâ, where investing in quality relationships provides neurological, emotional, and physical benefits. Unlike the Attention Economy, which constantly pulls us into distraction and stress, the Connection Economy is where we all profitâgaining better mental health, stronger habits, and a more fulfilling life.
What Youâll Learn in This Episode:
âď¸ How deep relationships reshape the brain and impact behavior change
âď¸ Why the Harvard Study of Adult Development proves that quality relationships are the key to long-term health and happiness
âď¸ The brain chemistry of connectionâhow oxytocin, dopamine, and serotonin create lasting well-being
âď¸ The dangers of our current connection crisis and why loneliness increases our reliance on alcohol
âď¸ 5 science-backed strategies to strengthen connections and support lasting behavior changeKey Takeaways:
đ§ Neuroscience of Connection â Our brains thrive on relationships. Deep conversations and in-person interactions activate reward pathways, making us more resilient to stress.
đĄ The Power of Social Bonds â Strong relationships regulate stress, rewire reward circuits, and protect against cognitive decline.
â ď¸ The Connection Crisis â Despite digital connectivity, we are more isolated than ever. Substituting social media for real-life connection can actually increase stress levels.
đ Connection as a Behavior Change Tool â Meaningful relationships help us drink less and worry less by providing natural sources of comfort and stress relief.Try This!
Here are five research-backed strategies you can start using today to harness the power of connection for behavior change:
â Support this podcast â
1ď¸âŁ Prioritize depth over breadth â Invest in a few meaningful relationships rather than many surface-level ones.
2ď¸âŁ Make time for face-to-face interaction â Even short in-person conversations boost oxytocin and improve mood.
3ď¸âŁ Practice active listening â Strengthening your listening skills deepens connections and makes others feel seen.
4ď¸âŁ Engage in shared experiences â Group activities, meals, or hobbies enhance social bonds.
5ď¸âŁ Reach out instead of reaching for a drink â Next time you feel the urge to drink for stress relief, try calling a friend or meeting up in person instead. -
In this episode of Alcohol Minimalist, Molly speaks once again with Dr. Carl Erik Fisher, an addiction psychiatrist, author, and person in recovery, to discuss the complexities of addiction beyond just alcohol. We explore the fascinating (and often overlooked) intersection between behavioral addictionsâlike gamblingâand substance use disorders.
Dr. Fisher recently penned a compelling piece for The New York Times about the public health consequences of gambling addiction, especially in light of the recent surge in sports betting. He shares insights on why we need to move beyond a binary approach to addictionâwhere youâre either "an addict" or "fine"âand instead recognize the spectrum of harmful behaviors that can impact anyone.
They also discuss:
â How gambling and alcohol addiction share common psychological patterns
â Why addiction isnât just about loss of control but also about societal and environmental influences
â The impact of marketing and corporate interests in promoting problematic behaviors
â How our cultural narratives around addiction shape recovery and treatment options
â Practical ways to rethink our own habits and reduce harmDr. Fisherâs expertise and thoughtful perspective challenge conventional ideas about addiction and highlight why we need a more nuanced public health approach to substance use and compulsive behaviors. If youâve ever wondered where you fit on the spectrum of alcohol useâor how to better navigate your relationship with alcoholâthis episode is for you.
About Dr. Carl Erik Fisher:
Dr. Carl Erik Fisher is an addiction physician, bioethicist, writer, and person in long-term recovery. He is an associate professor of clinical psychiatry at Columbia University and author of The Urge: Our History of Addiction, which was named one of the best books of the year by The New Yorker and The Boston Globe. His work has been featured in The New York Times, The Washington Post, The Guardian, and Scientific American Mind. Dr. Fisher also hosts Flourishing After Addiction and runs the Rat Park newsletter on Substack.
Links & Resources:
đ Dr. Carl Erik Fisherâs Book: The Urge: Our History of Addiction
đď¸ Flourishing After Addiction Podcast: Listen Here
đŠ Subscribe to Carlâs Substack, Rat Park: Join HereJoin the Alcohol Minimalist Community!
đ If you enjoyed this episode, please leave a rating & reviewâit helps more people find the show!
Low 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 episode of Think Thursday, we dive into an often-overlooked aspect of brain healthâmental rest. Not sleep, not meditation, but true cognitive downtime, the kind that helps your brain recover from the overwhelming levels of input weâre exposed to every day.
đ˘ Key Topics Discussed:
How modern technology and constant stimulation overload our brainsThe neurological impact of excessive input: cognitive fatigue, reduced creativity, increased stress, and poor memoryThe Default Mode Network (DMN) and why unplugging is crucial for problem-solving and creativityWhy todayâs 24/7 digital world prevents natural stopping points and forces us into an âalways-onâ modeHow your attention has become a productâwhy platforms profit from keeping you distractedSimple, science-backed strategies to reclaim mental rest and optimize brain functionWhy It Matters
Many of us struggle with focus, decision fatigue, and a constant sense of mental exhaustion. We might try to "fix" it by consuming even more informationâscrolling, listening, watchingâbut the truth is, our brains were never designed for non-stop engagement. Taking intentional mental breaks isnât just a luxuryâitâs a necessity for better cognitive function, emotional regulation, and overall well-being.
Actionable Takeaways
â Create intentional tech-free downtime throughout your day
â Reintroduce "boredom"âlet your mind wander without external input
â Prioritize real-world creative activities like journaling, sketching, or simply daydreaming
â Set boundaries with social media, streaming, and constant notifications
â Embrace the power of small moments of mental quietâlike taking a walk without your phoneđŹ Join the Conversation: Connect with us in the Alcohol Minimalist Facebook group and share how you're reclaiming mental rest in your life.
â Support this podcast â -
Episode Summary:
In this episode of The Alcohol Minimalist Podcast, Molly Watts unpacks a common misconception that keeps people stuck in their drinking habits: the belief that âItâs just a habit.â While it may seem like a harmless or even helpful perspective, this thought can actually prevent meaningful change.
Molly discusses how drinking is not just a habit like brushing your teethâitâs often an emotional response to deeper triggers. She explores how shifting your mindset from breaking a habit to addressing the underlying thoughts and emotions can lead to lasting, sustainable change.
If youâve ever said to yourself, âMy drinking is just a habit,â this episode is a must-listen. Tune in as Molly helps you reframe your relationship with alcohol and move toward a more peaceful, intentional way of drinking.
What Youâll Learn in This Episode:
â Why the phrase âItâs just a habitâ can actually keep you stuck
â The difference between habits and emotional triggers related to drinking
â How your thoughts create feelings, which then drive your desire to drink
â Why focusing only on breaking the pattern (e.g., swapping a drink for tea) isnât enough
â How shifting your perspective can lead to sustainable changeKey Takeaways:
đš Drinking isnât just about routine; itâs driven by thoughts and emotions.
đš If you only focus on breaking the drinking habit (e.g., changing your routine), youâre missing the deeper cause.
đš The key to sustainable change is addressing the why behind your drinking.
đš Creating a peaceful relationship with alcohol requires looking beyond actions to thoughts and emotions.đ If you found this episode helpful, please subscribe and leave a review!
Low 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 weekâs Think Thursday, weâre diving deep into the science of aweâan often-overlooked emotion that has the power to shift our thinking, reduce stress, and deepen our connection to the world around us. Inspired by the book Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner, this episode explores how awe isnât just reserved for grand, life-changing moments but can be cultivated as a daily practice to improve our well-being.
What You'll Learn in This Episode:
đš What awe really is and why itâs more than just an emotional reaction
đš How experiencing awe quiets the default mode network (DMN) in the brain, reducing ego and increasing connection
đš The eight major sources of awe, including nature, music, visual design, moral beauty, and collective effervescence
đš How to cultivate everyday awe to bring more peace and perspective into your life
đš Why integrating awe into your mindset can help shift your relationship with alcohol and break unhelpful thought patternsKey Takeaways:
â Awe shrinks self-importance and expands connection to the world
â Neuroscience confirms that awe calms the mind and reduces stress
â Seeking out small moments of awe can be a powerful tool for reframing your perspective on life and habits
â By noticing the wonders around us, we can train our brains to experience more fulfillment and gratitudeEpisode Challenge:
This week, I challenge you to intentionally seek out one moment of awe each dayâwhether itâs looking at the sky, listening to music, or witnessing an act of kindness. How does it change your mood and mindset?
Resources & Links:
đ Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner
đ Greater Good Science Center â Research on Awe
đŹ Join the Alcohol Minimalists Facebook Group to discuss this episode and share your moments of awe!đ Listen & Subscribe:
đ§ Available on Apple Podcasts, Spotify, and all major podcast platforms.đ If you enjoyed this episode, please leave a review and share it with someone who could use a little more awe in their life!
â Support this podcast â -
Episode Summary:
In this episode, host Molly Watts revisits a key discussion from 2022, exploring the challenge of changing your relationship with alcohol when you genuinely enjoy drinking. Molly shares insights on how to shift your habits without guilt, deprivation, or an all-or-nothing mindset. She discusses four key strategies for breaking the cycle of daily drinking while still being able to enjoy alcohol in moderation.
Molly also reflects on the launch of Step One, a foundational program that is now an integral part of Making Peace with Alcohol. She recounts her own journey of overcoming a long-standing daily drinking habit and provides actionable tips for listeners who want to redefine their drinking patterns.
Whether you're struggling with the idea of drinking less or simply looking for ways to be more intentional about your alcohol consumption, this episode is packed with science-backed strategies and real-life wisdom to help you on your journey.
Key Topics Covered:
âď¸ The mindset shift required to change your drinking without feeling deprived
âď¸ Why the "I just love to drink" thought keeps you stuck
âď¸ How to reframe your beliefs about alcohol without relying on fear-based messaging
âď¸ Understanding the science behind habit formation and alcohol consumption
âď¸ Four key actions you can take to create a more peaceful relationship with alcoholMentioned in This Episode:
đš Making Peace with Alcohol â Mollyâs 12-month group coaching program
đš Step One â A self-paced online course that helps you build healthier drinking habits
đš William Porterâs perspective on alcohol and why Molly takes a different approach
đš The power of cognitive behavioral strategies in changing your drinking patternsResources & Links:
đ Learn more about Making Peace with Alcohol: Visit Here
đ Join the Alcohol Minimalist Facebook Community: Join Here
đ Follow Molly on Instagram: @alcoholminimalist
đ Subscribe to the Podcast: Apple Podcasts | Spotify | Other PlatformsEpisode Takeaway:
Changing your drinking habits doesnât mean giving up alcohol completely. It means learning how to be in control, so alcohol is no longer in control of you.
đ If you found this episode helpful, please subscribe and leave a review!
Low 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. - Mostrar más
