In this Think Thursday episode, Molly dives into the neuroscience of fear, mindset shifts, and the power of helping others to create a positive ripple effect on both our lives and mental well-being. She explores how shifting from fear to action through acts of generosity and kindness can help you step out of emotional paralysis and into purposeful living. Drawing on neuroscience and real-world studies, Molly shows that helping others isn’t just a good thing—it’s biologically rewarding and transformative for your brain and life.

Key Topics Covered:

• Understanding Fear and Its Impact:
  Molly discusses how fear and uncertainty can trigger the brain’s fight-or-flight response, paralyzing us emotionally and mentally. She highlights how this response, while useful in physical danger, often leads to negative coping mechanisms like doomscrolling or turning to alcohol.
• The Neuroscience of Helping:
  A 2016 neuroimaging study revealed that acts of generosity activate the brain’s pleasure centers, leading to a “helper’s high” through the release of endorphins, dopamine, and oxytocin. Molly emphasizes that this isn’t just a feel-good moment—it builds long-term satisfaction and resilience.
• Becoming the Helper:
  Inspired by Mr. Rogers' famous quote about “looking for the helpers,” Molly takes this concept a step further by asking listeners how they can become helpers themselves. By contributing to others, we not only uplift those around us but also improve our own mental health.

Actionable Takeaways:

• Acknowledge fear as a natural, biological response and recognize that it’s not permanent.
• Redirect fear-driven inaction into small, purposeful acts of generosity.
• Understand that helping others can create lasting changes in your mindset, with potential to reduce reliance on negative coping behaviors like drinking.
• Identify one small act of kindness you can perform today and notice how it impacts your mood and motivation.

Notable Quotes:

• “The good news is that fear isn’t a permanent state, and we can shift our brains out of fear by engaging that prefrontal cortex.”
• “When we help others, we don’t just improve their lives; we improve our own.”
• “Helping others is biologically rewarding. It’s one of the most natural ways to feel better and shift out of emotional paralysis.”

Supporting Research:

• 2016 Neuroimaging Study on Generosity
• 2009 Life Satisfaction Study: Acts of Kindness and Well-being

Episode Resources:

• Join Our Facebook Community: Alcohol Minimalists: Change Your Alcohol Habits

Want to Dive Deeper?

Check out Molly’s e-book Alcohol Truths and learn more about balancing your relationship with alcohol using neuroscience and practical strategies. Visit mollywatts.com for more information.

Follow Molly Watts:

• Website
• Podcast Archive
• Instagram

Leave a Review: If you found this episode helpful, please leave a review on your favorite podcast platform!

 Welcome to this episode of The Alcohol Minimalist Podcast! 

As January winds down, we’re talking all about Dry January and the opportunity to finish strong. Whether you’ve stuck to your goals or stumbled along the way, this episode is here to inspire you to recommit, reflect, and take meaningful steps toward creating a peaceful relationship with alcohol.

Molly dives into the neuroscience behind habits, why your brain’s feedback loops matter, and how finishing what you start builds lasting change. You’ll learn why setbacks aren’t failures but opportunities to learn and grow. This episode is packed with insights about neuroplasticity, the power of small steps, and how to reframe your goals to focus on progress rather than perfection.

What You'll Learn in This Episode:

• Why it’s never too late to recommit to your goals.
• How neuroscience supports habit formation and breaking patterns.
• The importance of finishing strong and building a resilient mindset.
• How to use setbacks as tools for growth.
• Tips for incorporating Kaizen—continuous improvement—into your life.

Notable Quotes:

1. “Every choice is a chance to vote for the person you want to become.”
2. “Finishing strong sends a powerful message to your brain: I don’t give up on my goals.”
3. “Small steps lead to big wins.”

Action Steps:

• Reflect on your “why” for participating in Dry January and reconnect with your reasons.
• Challenge any negative narratives about your setbacks and focus on progress.
• Take one small, positive action today that aligns with the identity you’re building.

Resources and Links Mentioned:

• Learn more about the concept of Kaizen in Molly’s book, Breaking the Bottle Legacy​.
• Download Molly’s free guide, “Alcohol Truths,” to explore the science of drinking mindfully​.
• Join the Alcohol Minimalists: Change Your Alcohol Habits Facebook group for support​.

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist 

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 “low-risk” drinking
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, Molly dives into the fascinating connection between hydration and cognitive health. Learn why even mild dehydration can negatively impact focus, memory, reaction time, and overall brain efficiency. Molly shares practical strategies to stay hydrated and explains how keeping your brain hydrated can help you feel better, think more clearly, and take better actions in your daily life.

With January being a time for many to reduce alcohol intake or prioritize alcohol-free days, hydration becomes an even more important topic. Did you know that for every gram of alcohol consumed, your body expels 10 milliliters of water? This means drinking alcohol can contribute significantly to dehydration. Molly also touches on the broader implications of hydration, such as its impact on mood and energy levels.

Key Topics Discussed

• The Importance of Hydration:
  • How even a 1% drop in body water affects cognition.
  • Dehydration’s impact on neurotransmitters and the brain’s homeostasis.
• Hydration and Alcohol:
  • Why drinking alcohol causes dehydration.
  • The importance of incorporating water into your routine, especially when drinking alcohol.
• Mood and Energy:
  • How dehydration can lead to confusion, fatigue, and even mild depression.
  • The mood-boosting benefits of staying hydrated.
• Practical Hydration Tips:
  1. Start Early: Begin your day with a glass of water to rehydrate after sleep.
  2. Make Water Accessible: Use a reusable water bottle as a visual cue.
  3. Add Flavor: Enhance water with lemon, cucumber, or other natural flavors.
  4. Set Goals: Aim for at least 8 cups (or 2 liters) of water daily, adjusting based on activity and needs.

Key Quote:

“When we think better, we feel better. When we feel better, we take better actions, and that’s how we create better results in our lives. It all starts with hydration.” – Molly Watts

Resources Mentioned:

• Molly’s Website: www.mollywatts.com
• Join the Alcohol Minimalist Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits

Episode Challenge

This week, focus on drinking more water and notice how it affects your mood and cognitive function. Use the tips shared in this episode to build a hydration habit that sticks!

Connect with Molly:

• Email: [email protected]
• Instagram: @alcoholminimalist

Episode Summary:

In this episode of the Alcohol Minimalist Podcast, Molly Watts dives into the essential difference between willpower and self-discipline—and why understanding this distinction can make all the difference in your journey to drinking less.

Using the definition of self-discipline as “the ability to make yourself do things you know you should do, even when you don’t want to,” 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 “why,” planning ahead for challenging situations, and practicing self-compassion. If you’ve ever struggled to follow through on your plans to drink less, this episode will give you the tools to make lasting changes—without relying on motivation or perfection.

What You’ll Learn in This Episode:

1. 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.
2. Why Willpower Alone Isn’t Enough:
   • The science behind willpower as a limited resource.
   • How deeply ingrained drinking habits make willpower ineffective for long-term change.
3. How to Build Self-Discipline Around Drinking Less:
   • Clarify your “why” 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 process—and remind yourself that it’s temporary.
4. 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:

• “Self-discipline is the ability to make yourself do the things you know you should do, even when you don’t want to.”
• “Willpower might help you say no once, but self-discipline builds the habits that make saying no unnecessary.”
• “Discomfort is temporary, but the pride you’ll feel for sticking to your goals will last.”

Resources Mentioned:

• Sunnyside App: Molly’s 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:

1. Reflect on your “why” for drinking less. Write it down and revisit it daily.
2. Choose one strategy from this episode to implement this week—whether it’s an alcohol-free night, planning ahead, or practicing self-compassion.
3. 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: @AlcoholMinimalist 

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 “low-risk” drinking
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 rumination—the 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 

Key Topics Covered:

• 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:
  1. Switch from "Why" to "How": Move from self-criticism to solution-focused thinking.
  2. Purposeful Distraction: Engage your mind and body in meaningful activities to break negative loops.
  3. Practice Self-Compassion: Speak to yourself kindly and interrupt self-criticism.
  4. Set a Problem-Solving Time Limit: Contain overthinking with intentional time boundaries.
  5. Name It to Tame It: Label your thoughts to create distance and diminish their power.

Actionable Challenge:
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:

• 📖 Dr. Susan Nolen-Hoeksema – 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.
  Buy on Amazon
• 📚 Dr. Ethan Kross – 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 Amazon
• 💙 Dr. Kristin Neff on Self-Compassion: Explore self-compassion practices and research.
  Visit Self-Compassion.org
• 🎧 Related Episode on Worry: Dive deeper into how to manage worry and anxiety.
  Listen Now 

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:

1. 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.
2. 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.

1. 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.
2. The Power of Rethinking (Inspired by Think Again):
   Molly introduces Dr. Adam Grant's insight:
3. "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.
4. 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 failure—it's growth.
   • Practice Resilience: Accept that change takes time and keep moving forward despite setbacks.
5. 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."
6. 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 Grant
• Alcohol Minimalist Programs:
  • Drink-Less Success– 30-Day Mini-Program
  • Making Peace with Alcohol – 12-Month Group Coaching
  • Proof Positive – 12-Week 1:1 Coaching for Women
• App Recommendation: Sunnyside for tracking 

Action Steps:

1. Identify One Core or Self-Limiting Belief: Write it down and ask, Is this always true?
2. Challenge and Replace It: Develop a new, empowering belief to practice daily.
3. Stay Curious and Resilient: Keep questioning old stories and be patient with your progress.

Connect with Molly:

• Website: www.mollywatts.com
• Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits
• Email: [email protected]

Closing Thoughts:

Molly leaves listeners with this empowering reminder:

Until next time, choose peace.

Have episode suggestions or questions? Reach out to Molly at [email protected]. Let’s continue this conversation and grow together!

In this week’s Think Thursday, Molly dives into the fascinating role of dopamine—a 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 You’ll 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:

1. Dopamine loves novelty and challenges—use Dryuary to explore new activities.
2. Movement and creativity are powerful tools to reset your dopamine system.
3. Social connection and gratitude are key to lasting happiness.
4. Celebrate your progress, focus on what you’re 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:

• Website
• Facebook Group: Alcohol Minimalists – Change Your Drinking Habits

Next Steps:
If you’re 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!

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 “Dry January” offers more than just a break from alcohol—it’s 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 General’s Advisory on Alcohol and Cancer Risk (PDF)]
• [Sunnyside App] – Molly’s top pick for tracking your drinking and creating sustainable change.
• Podcast Episode on Global Risk

Key Takeaways:

1. Even small amounts of alcohol can increase the risk for specific cancers, including breast cancer for women and esophageal cancer for everyone.
2. The importance of personalizing your approach to Dry January—whether fully alcohol-free or simply adding more alcohol-free days.
3. 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/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist 

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 “low-risk” drinking
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:

1. 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.
2. 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.
3. 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.
4. 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 Week’s Action Step:
Choose one stress-reducing practice to implement daily this week. Molly recommends starting with deep breathing:

• 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.

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 Watts
• Dr. Aditi Nerurkar’s work on stress and resilience
• Alcohol Minimalist Facebook Group

Connect with Molly:

• Website: www.mollywatts.com
• Email: [email protected]
• Facebook: Alcohol Minimalists Facebook Group

Take the Next Step:
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.life

www.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/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist 

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 “low-risk” drinking
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.