Sobriety isn’t just about putting down the drink; it’s about retraining the thoughts, loops, and behaviors that kept us stuck in the first place.

In this solo episode of Rewired Sober, I’m walking you through the first four practices in what I call Kate’s 8—the eight core ways we actually rewire our brains in recovery.

Thanks to the science of neuroplasticity, we know that real change is possible—and I’ll show you how it happens.

In this episode, I cover:

• Interrupting old loops — How to identify the destructive thought-behavior cycles that used to end in drinking, and replace them with more empowering choices.
• Verbal processing — Why saying things out loud in a safe space helps build metacognition (the ability to think about your thinking) and shift from autopilot to conscious choice.
• Moving from reaction to reflection — Learning to create space between emotion and response so you can choose your actions instead of being ruled by impulsivity.
• Relational safety — How healing, trust, and new neural pathways are built through safe, compassionate connections with others (and why your brain can’t rewire in isolation).

Each practice comes with a simple journal prompt you can use to dig deeper and apply these tools in real time.

This is part one of a two-part series, so stay tuned for the next episode where I’ll unpack the second half of Kate’s 8.

Access the AB Process Course

You can find Kate on Instagram https://www.instagram.com/rewiredsober/

Work with Kate: https://linktr.ee/KateVitela

Email Podcast: team@katevitelacoaching.com 

Mentioned in this episode:

Rewired Sober Group Coaching Program

https://kate-vitela.mykajabi.com/rewired-sober-coaching-program