In this insightful Think Thursday episode, Molly dives into the surprising power of novelty and how it can support meaningful behavior change. While consistency remains a cornerstone of habit transformation, Molly explores how introducing small shifts in your routine can re-engage the brain, disrupt unhelpful patterns, and open new pathways for intentional living—especially during seasonal transitions like summer.

In This Episode, You'll Learn:

• Why novelty activates the brain’s dopaminergic reward system and what that means for motivation and attention.
• How neuroplasticity supports lasting change—and why new experiences help strengthen it.
• The paradox of the brain craving both efficiency and stimulation, and how you can work with this tension to support your goals.
• Why seasonal changes, like summer, naturally disrupt routines and how that disruption can become a tool for habit change.

Key Takeaways:

1. Shift Your Sensory Cues
   Change what you see, hear, smell, taste, and feel. Rearrange a workspace, change your walking route, or experiment with new mocktails. Novel sensory input breaks habitual patterns and opens the door to mindfulness.
2. Run Mini Experiments
   Instead of overhauling everything, try low-pressure, short-term changes like replacing your evening drink with a new non-alcoholic option for a few days. Observe how it feels rather than focusing on outcomes.
3. Leverage Seasonal Disruption
   Use the natural shifts of summer—lighter evenings, altered schedules, and more outdoor time—to gently reframe routines and rewrite old stories connected to alcohol.

Mentioned in This Episode:

• Dr. Andrew Huberman on novelty and neuroplasticity
• Dr. Wendy Wood’s work on habit change and context shifts
• Molly’s “dopamine-driving” summer playlist 

Final Thoughts:
Novelty doesn’t have to mean a complete transformation. Often, the smallest shifts provide the greatest openings for change. Use this summer as your mini reinvention lab—a season to experiment with new patterns, and to gently interrupt the old narratives that no longer serve you.

Episode Summary:
We're officially halfway through the year, and today’s episode is your invitation to pause, check in, and realign. If you’re feeling like you’ve drifted from your intentions around alcohol—or life in general—this isn’t about judgment. It’s about awareness. Molly introduces a powerful, science-informed tool called the PEACE Self-Audit to guide your mid-year reflection and help you gently reassess where you are and where you want to go.

This episode ties back to a recent Think Thursday episode on values alignment and burnout, highlighting how the gap between our professed and practiced values can impact our emotional and physical well-being. Through five thoughtful prompts—Progress, Emotions, Alignment, Consistency, and Expectations—you’ll reconnect with your goals and reclaim your power to move forward with peace.

What You'll Learn:

• Why the midpoint of the year is a psychologically powerful time to reflect
• The meaning of cognitive dissonance and how it shows up in our habits
• How to use emotions as data instead of judgment
• Why values alignment is essential for lasting change (including a callback to a Think Thursday episode)
• How habit science supports small, consistent actions over big overhauls
• The difference between expectations rooted in growth vs. shame

Referenced Framework: PEACE Self-Audit

• P – Progress: Recognizing small wins and the “Progress Principle” (Dr. Teresa Amabile)
• E – Emotions: Understanding emotional states as behavior signals (Dr. Marc Brackett, Yale)
• A – Alignment: Exploring congruence between values and behavior (Self-Determination Theory)
• C – Consistency: Anchoring change in repetition, not perfection (Dr. BJ Fogg, Charles Duhigg)
• E – Expectations: Shifting mindset around what success looks like (Dr. Carol Dweck)

Mentioned In This Episode:

• Download the PEACE Self-Audit PDF
• Think Thursday episode: “Why Burnout Lives in the Gap Between Your Professed & Practiced Values”
• Sunnyside App – Start your 15-day free trial

Resources for Continued Support:

• Making Peace with Alcohol Group Coaching

If this episode resonated with you, share it with someone you love. And remember: peace is the goal—not perfection.

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 short and powerful Think Thursday episode, Molly explores a feeling we all face—discomfort—and why it's so often misunderstood. Rather than being a sign that something’s gone wrong, discomfort is often evidence that change is happening.

Through the lens of neuroscience and personal insight, you’ll learn why your lower brain instinctively resists unfamiliar experiences, how to engage your higher brain to override outdated fear responses, and why discomfort is a natural and even necessary part of learning and growth.

You’ll Learn:

• Why the lower brain (your survival brain) misinterprets discomfort as danger
• How the motivational triad (seek pleasure, avoid pain, conserve energy) works against growth
• What Dr. Andrew Huberman says about friction and neuroplasticity
• Why Dr. Jo Boaler’s research shows that struggle is the best signal of brain development
• A simple mindset shift: how curiosity builds resilience

Key Quote:
“Discomfort isn’t a red flag. It’s a signal to stay curious. It means your brain is being asked to grow. And while your lower brain might resist, your higher brain is ready.”

Referenced Experts:

• Dr. Andrew Huberman – Neuroscientist, Stanford University
• Dr. Jo Boaler – Author of Limitless Mind, Stanford University

Resources Mentioned:

• Listen to my conversation with Dr. Jo Boaler

Join the Community:
Looking for more support in changing your habits and building peace with your mind and choices?
Join our private Facebook group:
  Alcohol Minimalists: Change Your Drinking Habits

Work With Molly:
Explore coaching programs and courses at:
  www.mollywatts.com

If you’ve ever said, “I just don’t have the discipline,” or wondered why it feels so hard to follow through on your intentions—this episode will help you understand what’s really going on in your brain.

Molly takes a science-forward look at dopamine, the neurotransmitter that drives motivation, pleasure, and effort. With insights from Dr. Andrew Huberman and Dr. Anna Lembke (Dopamine Nation), she shares why alcohol’s unnatural impact on dopamine matters and how to support your brain’s reward system as you change your drinking habits.

This episode doesn’t prescribe one-size-fits-all advice. Instead, it offers useful frameworks, practical tools, and a compassionate perspective on how to manage dopamine to support motivation and self-discipline—without relying on willpower alone.

In this episode, you’ll learn:

• Why dopamine isn’t just about pleasure—it’s the foundation of motivation and effort
• How alcohol hijacks the dopamine system and rewires your brain’s reward pathways
• Six key strategies to stabilize dopamine and strengthen self-discipline, including:
  • Avoiding the layering of high-dopamine activities
  • Delaying rewards to build intrinsic motivation
  • Starting your day without artificial dopamine spikes
  • Using movement and gratitude to raise baseline dopamine
• Why Molly didn’t start with a 30-day break—and why gradual change still works
• How to think critically about neuroscience trends online while staying curious about your own brain
• The importance of working with your brain rather than against it

Resources and Links:

• Listen to the episode with Dr. Anna Lembke: Dopamine Nation 
• Go back to Think Thursday: Understanding Dopamine 
• Learn more about Making Peace with Alcohol, the 12-month group coaching experience
• Get started with a free trial of Sunnyside www.sunnyside.co/molly

Stay Connected:

Have questions or want support applying what you heard today?
Reach out to Molly directly at [email protected]

You don’t need more willpower. You need the right tools—and a way to work with your brain.

Welcome to Think Thursday from the Alcohol Minimalist Podcast, where we explore the power of your brilliant human brain. In this episode, we’re revisiting the very first Think Thursday conversation. If you're new to the series or need a powerful reminder of just how capable you are of creating change, this episode is a must-listen.

Molly is taking a brief pause this week, making it the perfect opportunity to revisit the core concept that sparked Think Thursdays—how your mindset literally changes your brain.

This episode explores one of the most exciting and empowering discoveries in neuroscience: neuroplasticity. It’s the science that explains how your thoughts and beliefs influence the physical structure of your brain, ultimately shaping your habits and behaviors.

What You'll Learn:

• How your brain is constantly reshaping itself based on your thoughts and actions
• Why the belief that you can change is essential for rewiring your brain
• What a growth mindset looks like—and how it supports lasting change
• Why old patterns feel so automatic, and how to replace them without willpower
• The neuroscience behind habit formation, including synaptic pruning
• How to start shifting your internal dialogue to align with your goals

Key Insight:

Your thoughts are not just passive ideas floating in your mind. They are the foundation for the physical structure of your brain. When you change your mindset, you change your brain’s wiring. That’s not motivational fluff—it’s science.

If you’ve ever felt stuck in your drinking habit or frustrated by how hard it is to make a change, this episode will give you both the understanding and encouragement to try again—this time, with your brain on your side.

Listen With Intention:

Whether your drink of choice today is alcoholic or not, make it a moment to sit with this episode and reflect on the habits you’re reinforcing—and the new ones you’re ready to build.

Additional Resources:

• Explore Molly’s book, Breaking the Bottle Legacy
• Join the Alcohol Minimalists private community on Facebook

Final Note:

Lasting change doesn’t come from gritting your teeth. It comes from training your brain to make the new habit easier than the old one. This episode lays the groundwork for doing exactly that.

In honor of Memorial Day Weekend in the U.S., we’re revisiting a popular episode that dives into the practicalities of drinking like an alcohol minimalist. If you’ve ever wondered what the day-to-day approach looks like or how to create a plan that helps you drink less and worry less, this episode is for you.

Molly shares actionable tips and strategies that go beyond theory. She breaks down how alcohol minimalists navigate drinking decisions with intention and how the Alcohol Minimalist approach differs from other moderation-based communities.

In this episode, you’ll learn:

• What it really means to be an alcohol minimalist
• Why planning ahead of time is a tool for empowerment, not restriction
• How to create an alcohol plan that aligns with your long-term goals and reinforces your autonomy
• Tactical guidance for drinking more mindfully and with less anxiety, including:
  • Choosing lower alcohol-by-volume (ABV) options
  • Managing mixers and understanding how caffeine interacts with alcohol
  • How to split one drink into two by making simple swaps

Science Meets Strategy:

This episode reflects the heart of the Alcohol Minimalist philosophy—science-based strategies paired with practical tools to help you shift habits and thinking patterns. With relatable stories and a dose of science, Molly shows that making alcohol a non-factor is not only possible but peaceful.

Quote from the Episode:

“Changing your drinking habits starts with how you think about alcohol. Your plan isn’t punishment—it’s proof of your power.”

Links and Resources:

• Get your copy of Breaking the Bottle Legacy
• Join the free Facebook community: Alcohol Minimalists - Change Your Alcohol Habits

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.

Welcome to Think Thursday from the Alcohol Minimalist Podcast — where we take a moment to pause, reflect, and recalibrate. This week, we’re honoring Mental Health Awareness Month by digging into a powerful insight from Brené Brown:

In this episode, Molly explores what that space looks like in everyday life and why it might be the real reason behind your emotional exhaustion — not just your schedule.

You’ll hear:

• Why busyness has become a badge of honor in our culture
• A personal story about raising four boys and how a simple narrative shift changed everything
• The difference between behavioral misalignment and mental misalignment
• How to identify the gap between your actions and your values
• A 3-step reflection practice to gently bring your life back into alignment

If you're feeling off, overwhelmed, or like you’re going through the motions — this episode will help you reconnect with what really matters.

Reflection Prompt

Write it down. Let it guide you.

Links Mentioned

• https://www.valuescentre.com/pva (optional paid resource Molly references for identifying your top values)
• Join the Alcohol Minimalist Facebook Group for deeper discussion
• Email Molly directly: [email protected]

Memorial Day weekend often marks the unofficial start of summer—and for many, it can also signal the return of old drinking patterns. In this episode, Molly explores how to approach holiday weekends with clarity, confidence, and a sense of peace—whether you plan to drink or not.

You’ll learn:

• Why holidays feel neurologically “loaded” and how nostalgia and social cues activate habit loops.
• How mindfulness disrupts old behavior patterns and quiets negative mental chatter by downregulating the Default Mode Network.
• The neuroscience of craving and why anticipation creates more dopamine than the drink itself.
• What to do if you overdrink—and how to reframe it without spiraling into guilt.
• Three planning prompts to help you stay intentional and proud through Monday and beyond.

Whether it’s your first alcohol-free Memorial Day or just another chance to practice moderation, this episode will help you prepare your mind, your habits, and your heart for a peaceful summer.

Referenced Experts & Resources:

• Dr. Jud Brewer, neuroscientist & author of Unwinding Anxiety and The Craving Mind
  Listen to my interview with Dr. Jud Brewer →
• Dr. Anna Lembke, psychiatrist & author of Dopamine Nation
  Listen to my interview with Dr. Anna Lembke →

Key Takeaway:
You’re not required to drink to have fun. You’re not obligated to say yes to anything you don’t want. Your relationship with alcohol is yours to define—especially on holiday weekends.

Join the Conversation:
Come join our private Facebook community:
Alcohol Minimalists: Change Your Drinking Habits

Work With Molly:
Ready for deeper transformation? Learn more about my coaching programs and resources at:
👉 mollywatts.com
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 deeply honest and science-backed episode, Molly explores a topic that often gets misunderstood in the world of personal development: toxic positivity. 

While optimism, hope, and gratitude are powerful tools for creating a more peaceful relationship with alcohol—and life in general—Molly dives into the real science of why ignoring negative emotions does more harm than good.

Learn how suppressing your feelings can lead to stress overload, impaired decision-making, and disconnection, and how true emotional resilience means feeling your emotions, not avoiding them.

What You'll Learn:

• Why toxic positivity isn't helpful (and can actually be harmful)
• What happens in your brain when you suppress emotions
• How emotional suppression affects your mental and physical health
• The difference between emotional resilience and emotional repression
• A powerful, practical method to process emotions with the Four S Belief System:
  1. See – Gain awareness of what you're thinking and feeling.
  2. Soothe – Offer self-compassion and calm your nervous system.
  3. Separate – Distinguish between facts and the story your brain is telling you.
  4. Shift – Choose small, believable thoughts that help you move forward.

Takeaway Message:
You don’t have to fake being okay. Feeling your emotions fully and honestly is what allows your brain to process them and grow your resilience. It’s not about avoiding discomfort—it’s about learning to navigate it with care.

Let’s Practice Together:
Take a deep breath and ask yourself: Where have I been pushing myself to stay positive instead of allowing myself to feel honestly? Your emotional truth is the beginning of your clarity.

Resources & Links:

• Learn more about the Four S Belief System inside Molly's programs: mollywatts.com
• Free E-book: Alcohol Truths – How Much Is Safe?
• Connect with Molly on Instagram: @alcoholminimalist

Subscribe & Review:
If this episode resonated with you, share it with a friend and leave a review on Apple Podcasts or Spotify—it really helps others discover the podcast!

In this timely episode of the Alcohol Minimalist podcast, host Molly Watts takes a deep dive into a public health conversation that few people are having—but everyone should be listening to. In honor of Mental Health Awareness Month, Molly tackles the proliferation of legal but dangerously unregulated mood-altering substances that are readily available at gas stations, vape shops, and convenience stores.

From kratom and delta-8 THC to nitrous oxide and nicotine salts, Molly explains how these substances affect the brain, the risks they pose (especially to teens and young adults), and why they are anything but harmless. She shares critical scientific insights on how these substances hijack brain chemistry and emotional resilience—and why genuine peace doesn't come from a bottle, capsule, or vape pen.

This episode is both educational and urgent, equipping listeners with the awareness needed to protect themselves and their communities.

What You'll Learn:

• The science behind substances like kratom, Neptune, phenibut, delta-8 THC, and others
• Why these products are addictive—even when marketed as “natural” or “legal”
• The impact these substances have on dopamine, glutamate, GABA, and acetylcholine systems
• Why teen brains are especially vulnerable
• How these substances are a false solution to emotional distress
• A call to rethink how we cope, connect, and seek calm in a chaotic world

Key Quote:
“We are living in a world where brain-altering substances are being sold next to chewing gum—and we are not prepared. But we can be.”

Mentioned in the Episode:

• Mental Health Awareness Month
• The importance of internal emotional regulation
• Molly’s reflections on her mother’s struggles and legacy
• Resources to support your journey to peace with alcohol—and beyond

If you found this episode eye-opening, please consider sharing it with a friend, parent, or community leader. These conversations matter—and they start with awareness.

Website: www.mollywatts.com
Instagram: @alcoholminimalist
Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits

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.