In this episode, we’re talking about something radical—thanking the version of you who reached for alcohol. Most people who want to drink less carry years of regret, embarrassment, and self-judgment. They replay old mistakes and think, “I should’ve known better.” But before alcohol ever became a problem, it was a solution. A way to cope, soothe, belong, relax, escape, or survive. Your past self wasn’t weak. They were resourceful. They were doing the best they could with the tools, knowl...
This Thanksgiving episode explores a side of gratitude we don’t talk about enough—what happens when gratitude becomes something you use against yourself. If you’ve ever thought: “I have so much to be grateful for… so why do I still drink?” or “Other people have it worse. I shouldn’t be struggling with this,” this episode is for you. You’ll learn: how gratitude can get weaponized against your attempts to drink less;how gratitude can backfire and trigger shame around alcohol;why drinking has no...
The holidays can bring a perfect storm of triggers—stress, celebrations, nostalgia, family dynamics, social pressure, loneliness, and the belief that drinking is simply “what we do” this time of year. If you’re trying to cut back, drink less, or stay sober, the festive season can feel like you’re swimming upstream. In this episode, I break down exactly why it feels harder to not drink during the holidays and I walk you through the specific strategies, mindset shifts, and emotional tools you’l...
Ever feel like part of you wants to drink less, but another part of you grabs the wine anyway? You’re not weak. You’re not broken. And you’re definitely not alone. In this episode, I’m sharing one of the most powerful metaphors I’ve ever come across for understanding habit change: the elephant, the rider, and the path. Originally introduced by psychologist Jonathan Haidt and popularized by Chip and Dan Heath in their book Switch, this framework explains why willpower alone never feels like en...
This episode is personal. Today, I want to tell you how I went from feeling trapped in a cycle of overdrinking, shame, and self-hatred to helping others break up with alcohol. I became a sobriety coach not because I studied it in a textbook, but because I lived it. I know what it’s like to feel stuck—knowing you're drinking too much but terrified of what life would be like without alcohol. I know the anxiety, the self-judgment, the exhaustion of promising yourself you’ll cut back and going ba...
Have you ever tried to cut back on drinking because your partner or a friend said you should? Maybe you were determined to prove them wrong, or to show them you could change. But if that external pressure was your only motivation… it probably didn’t last. In this episode of How to Drink Less, I’m diving into why change that’s rooted in guilt, shame, or the desire to win someone else’s approval is rarely sustainable—and what works instead. You’ll learn: why motivation from fear and shame keeps...
So many people believe that if they just felt bad enough about their drinking, they’d finally stop. But shame isn’t a good motivator for change—it’s a trap. In this episode, I break down why shame keeps you stuck in the drinking cycle and what actually works instead. You’ll learn: why shame fuels avoidance, not awareness;how it triggers the stress response and sets you up to drink again;the difference between guilt and shame (and why that matters);why it's important to build emotional resilie...
When you reach for a drink, do you know why? And more importantly… do you like your reason? In this episode, we’re setting aside the unhelpful “good” vs. “bad” drinking binary and getting curious instead. I’ll walk you through one of the most powerful questions I use in coaching: "Why am I drinking right now—and do I like my reasons?" We’ll talk about: how to uncover your real motivations for drinking;why judgment doesn’t lead to lasting change—but self-awareness does;what it looks like to ma...
If you’ve ever said, “I need a drink to unwind,” this episode is for you. Whether it's after a long day at work, a chaotic evening with the kids, or a moment of emotional overwhelm, many of us turn to alcohol as a quick fix for stress. But while drinking might feel like it helps in the moment, the long-term impact on your nervous system, sleep, and overall stress levels tells a different story. In this episode, I break down: why alcohol mimics relaxation but actually adds to your stress and i...
Is it even possible to have fun without alcohol? In today’s episode, I’m breaking down one of the most common fears I hear from clients: that life without drinking will feel boring, flat, or lonely. For years, I believed that too—I thought alcohol was what made things fun. But here’s what I’ve learned: alcohol doesn’t actually create fun. It just numbs the things that are standing in the way of fun. If you’re relying on alcohol to make people more tolerable, events more exciting, or awkwardne...
“I don’t want to feel restricted.” It’s one of the most common reasons people resist taking a break from alcohol or cutting back. But what if the restriction isn’t in saying no to alcohol? What if the restriction is everything you’re missing out on because you’re relying on alcohol to help you relax, feel confident, have fun, connect? In this episode, we explore: the hidden ways alcohol limits your freedom;why if you feel like you need a drink to be OK, then it's not actually a choice y...
Mindset matters. But sometimes, you just want to know what to do. In this episode, I’m sharing 5 practical, doable tips to help you drink less—without needing more willpower or motivation. These are simple habit tweaks you can try right away, whether you’re working on cutting back or just being more mindful. You’ll learn: • why proximity matters more than you think; • how to interrupt the "have a craving = reach for a drink" autopilot loop; • easy drink swaps that help you ...
You’ve probably heard the advice to take it "one day at a time," and in early recovery, that can be incredibly helpful. But what if it’s also what’s keeping you stuck? In this episode, I’m exploring why the one-day-at-a-time mindset can slow down your progress, drain your willpower, and keep you in negotiation mode with alcohol. We’ll talk about: how “one day at a time” keeps you reacting instead of deciding;why identity, not willpower, is the foundation of real change;how decision fatigue ma...
When you find yourself thinking “I need a drink” or “A drink would feel so good right now,” this one powerful question can help you pause, shift your perspective, and choose what actually serves you. In this episode, you’ll learn: • why cravings narrow your attention—and how to widen the frame; • how to recognize that wanting a drink is only one part of the truth; • how asking yourself “What else is true?” or “What else do I want?” helps you to make more intentional choices....
Whether you meant to take a night off and didn’t… Whether you planned to stop at one glass of wine and didn’t… Whether were doing so well with your dry streak and then that night happened… I’ve got you. This episode is for the morning after, when you’re dealing with the hangover, the fog, the regret, the “Ugh, why did I do that?” spiral. I’ll walk you through what to do when you’ve had too much to drink—without beating yourself up or trying to shame yourself into discipline. You’ll learn: how...
Cravings are one of the most misunderstood parts of changing your drinking habit. Recently, I was a guest on Rachel Hart’s Take a Break podcast, and last week I shared part 1 of that conversation as a bonus episode. This is part 2, where Rachel and I are back together for a deep-dive into cravings. We talk about: what most people get wrong about cravings;why having an urge to drink isn’t a problem (and doesn’t require willpower to resist);how humor and curiosity can help you feel more empower...
Ever had one of those days when you’re overwhelmed or exhausted and think, “A drink will make me feel better”? You're not alone—and you're not wrong that it feels like it helps. That first drink brings a rush of dopamine and a temporary sense of relief. But here’s the truth: alcohol can’t actually fix what’s wrong. In this episode, I’ll walk you through: why your brain turns to alcohol when you’re stressed, sad, or burned out;what alcohol can do (temporary sedation) vs. what it can’t do (solv...
This bonus episode is a special one. A few months ago, I was a guest on Take a Break, the podcast hosted by master coach Rachel Hart—creator of the Drink Archetypes and author of The Ultimate Guide to Drinking Less. Rachel has been a mentor and an inspiration to me, and I’ve been lucky to work with her inside her membership. In this conversation, we talk about: why focusing only on “how much” you drink often backfires (as I found out when I myself quit drinking);the power of identifying and s...
Many people assume they struggle to cut back on drinking because they like it too much. But what if you don’t actually like drinking as much as you think you do? In this episode of How to Drink Less, we unpack the difference between wanting alcohol and liking the experience of drinking it. What you discover might surprise you—and it could change everything about how you approach habit change. You’ll learn: the difference between wanting something and liking it in the moment;why we mistake fam...
Most drinking happens on autopilot. One minute you’re thinking about wine… and the next, the glass is in your hand. In this short but powerful episode, I’ll teach you one simple practice that can help you interrupt that cycle and start making more intentional choices about drinking. Inside, you’ll learn: why most drinking happens automatically (and how to interrupt it);how to use a 30-second pause to regain control of your drinking;what questions to ask yourself before you pour a drink;why re...