In today’s Think Thursday episode, we’re diving into one of the most powerful, yet often overlooked, tools for behavior change: human connection. We’re not just talking about any connections, but deep, meaningful relationships—the kind that profoundly shape our brain, our well-being, and even our relationship with alcohol.

We’ll explore what I call the “Connection Economy”, 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 profit—gaining better mental health, stronger habits, and a more fulfilling life.

What You’ll Learn in This Episode:

✔️ How deep relationships reshape the brain and impact behavior change
✔️ Why the Harvard Study of Adult Development proves that quality relationships are the key to long-term health and happiness
✔️ The brain chemistry of connection—how oxytocin, dopamine, and serotonin create lasting well-being
✔️ The dangers of our current connection crisis and why loneliness increases our reliance on alcohol
✔️ 5 science-backed strategies to strengthen connections and support lasting behavior change

Key Takeaways:

🧠 Neuroscience of Connection – Our brains thrive on relationships. Deep conversations and in-person interactions activate reward pathways, making us more resilient to stress.
💡 The Power of Social Bonds – Strong relationships regulate stress, rewire reward circuits, and protect against cognitive decline.
⚠️ The Connection Crisis – Despite digital connectivity, we are more isolated than ever. Substituting social media for real-life connection can actually increase stress levels.
🔑 Connection as a Behavior Change Tool – 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:
1️⃣ Prioritize depth over breadth – Invest in a few meaningful relationships rather than many surface-level ones.
2️⃣ Make time for face-to-face interaction – Even short in-person conversations boost oxytocin and improve mood.
3️⃣ Practice active listening – Strengthening your listening skills deepens connections and makes others feel seen.
4️⃣ Engage in shared experiences – Group activities, meals, or hobbies enhance social bonds.
5️⃣ Reach out instead of reaching for a drink – 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 addictions—like gambling—and 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 addiction—where you’re either "an addict" or "fine"—and instead recognize the spectrum of harmful behaviors that can impact anyone.
 
They also discuss:
✅ How gambling and alcohol addiction share common psychological patterns
✅ Why addiction isn’t just about loss of control but also about societal and environmental influences
✅ The impact of marketing and corporate interests in promoting problematic behaviors
✅ How our cultural narratives around addiction shape recovery and treatment options
✅ Practical ways to rethink our own habits and reduce harm

Dr. Fisher’s 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 you’ve ever wondered where you fit on the spectrum of alcohol use—or how to better navigate your relationship with alcohol—this 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:

📖 Dr. Carl Erik Fisher’s Book: The Urge: Our History of Addiction
🎙️ Flourishing After Addiction Podcast: Listen Here
📩 Subscribe to Carl’s Substack, Rat Park: Join Here

Join the Alcohol Minimalist Community!

🌟 If you enjoyed this episode, please leave a rating & review—it 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 “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 episode of Think Thursday, we dive into an often-overlooked aspect of brain health—mental rest. Not sleep, not meditation, but true cognitive downtime, the kind that helps your brain recover from the overwhelming levels of input we’re exposed to every day.

📢 Key Topics Discussed:

• How modern technology and constant stimulation overload our brains
• The neurological impact of excessive input: cognitive fatigue, reduced creativity, increased stress, and poor memory
• The Default Mode Network (DMN) and why unplugging is crucial for problem-solving and creativity
• Why today’s 24/7 digital world prevents natural stopping points and forces us into an “always-on” mode
• How your attention has become a product—why platforms profit from keeping you distracted
• Simple, science-backed strategies to reclaim mental rest and optimize brain function

Why 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 information—scrolling, listening, watching—but the truth is, our brains were never designed for non-stop engagement. Taking intentional mental breaks isn’t just a luxury—it’s a necessity for better cognitive function, emotional regulation, and overall well-being.

Actionable Takeaways

✅ Create intentional tech-free downtime throughout your day
✅ Reintroduce "boredom"—let your mind wander without external input
✅ Prioritize real-world creative activities like journaling, sketching, or simply daydreaming
✅ Set boundaries with social media, streaming, and constant notifications
✅ Embrace the power of small moments of mental quiet—like taking a walk without your phone

💬 Join the Conversation: Connect with us in the Alcohol Minimalist Facebook group and share how you're reclaiming mental rest in your life.

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 “It’s just a habit.” 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 teeth—it’s 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 you’ve ever said to yourself, “My drinking is just a habit,” 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 You’ll Learn in This Episode:

✅ Why the phrase “It’s just a habit” can actually keep you stuck
✅ The difference between habits and emotional triggers related to drinking
✅ How your thoughts create feelings, which then drive your desire to drink
✅ Why focusing only on breaking the pattern (e.g., swapping a drink for tea) isn’t enough
✅ How shifting your perspective can lead to sustainable change

Key Takeaways:

🔹 Drinking isn’t just about routine; it’s driven by thoughts and emotions.
🔹 If you only focus on breaking the drinking habit (e.g., changing your routine), you’re missing the deeper cause.
🔹 The key to sustainable change is addressing the why behind your drinking.
🔹 Creating a peaceful relationship with alcohol requires looking beyond actions to thoughts and emotions.

👉 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 “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 week’s Think Thursday, we’re diving deep into the science of awe—an 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 isn’t 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:

🔹 What awe really is and why it’s more than just an emotional reaction
🔹 How experiencing awe quiets the default mode network (DMN) in the brain, reducing ego and increasing connection
🔹 The eight major sources of awe, including nature, music, visual design, moral beauty, and collective effervescence
🔹 How to cultivate everyday awe to bring more peace and perspective into your life
🔹 Why integrating awe into your mindset can help shift your relationship with alcohol and break unhelpful thought patterns

Key Takeaways:

✅ Awe shrinks self-importance and expands connection to the world
✅ Neuroscience confirms that awe calms the mind and reduces stress
✅ Seeking out small moments of awe can be a powerful tool for reframing your perspective on life and habits
✅ By noticing the wonders around us, we can train our brains to experience more fulfillment and gratitude

Episode Challenge:

This week, I challenge you to intentionally seek out one moment of awe each day—whether it’s looking at the sky, listening to music, or witnessing an act of kindness. How does it change your mood and mindset?

Resources & Links:

📖 Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner
🔗 Greater Good Science Center – Research on Awe
💬 Join the Alcohol Minimalists Facebook Group to discuss this episode and share your moments of awe!

🔊 Listen & Subscribe:
🎧 Available on Apple Podcasts, Spotify, and all major podcast platforms.

👉 If you enjoyed this episode, please leave a review and share it with someone who could use a little more awe in their life!

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:

✔️ The mindset shift required to change your drinking without feeling deprived
 ✔️ Why the "I just love to drink" thought keeps you stuck
 ✔️ How to reframe your beliefs about alcohol without relying on fear-based messaging
 ✔️ Understanding the science behind habit formation and alcohol consumption
 ✔️ Four key actions you can take to create a more peaceful relationship with alcohol

Mentioned in This Episode:

🔹 Making Peace with Alcohol – Molly’s 12-month group coaching program
🔹 Step One – A self-paced online course that helps you build healthier drinking habits
🔹 William Porter’s perspective on alcohol and why Molly takes a different approach
🔹 The power of cognitive behavioral strategies in changing your drinking patterns

Resources & Links:

🔗 Learn more about Making Peace with Alcohol: Visit Here
🔗 Join the Alcohol Minimalist Facebook Community: Join Here
🔗 Follow Molly on Instagram: @alcoholminimalist
🔗 Subscribe to the Podcast: Apple Podcasts | Spotify | Other Platforms

Episode Takeaway:

Changing your drinking habits doesn’t mean giving up alcohol completely. It means learning how to be in control, so alcohol is no longer in control of you.

👉 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 “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.

Curiosity isn’t just a fun trait—it’s an essential function of the human brain that fuels learning, adaptability, and even emotional resilience. In today’s Think Thursday episode, I’m diving into the science of curiosity and how asking the right questions can supercharge your brain.

We’ll explore:
✅ How curiosity activates dopamine and enhances memory
✅ Why lifelong learning helps delay cognitive decline
✅ How curiosity strengthens emotional regulation and relationships
✅ Practical ways to reignite curiosity in your daily life

Curiosity is critical—not just for growth, but for thriving in every aspect of life. Whether you’re working on a habit change, improving relationships, or just wanting to keep your brain sharp, this episode is for you!

What You’ll Learn in This Episode:

• How curiosity triggers dopamine and fuels motivation
• Why curiosity activates the hippocampus, improving memory retention
• How curiosity strengthens the Default Mode Network (DMN), leading to better problem-solving

🔬 The Cognitive Benefits of Curiosity:

• Enhancing neuroplasticity: Keeping your brain adaptable and sharp
• Delaying cognitive decline: How curiosity-driven activities protect your brain as you age
• Boosting emotional regulation: Using curiosity to explore emotions rather than suppress them
• Improving relationships: The power of asking thoughtful questions and active listening

🔎 How to Cultivate Curiosity in Everyday Life:
1️⃣ Ask “Why?” more often – Reignite your inner learner
2️⃣ Follow your interests – Explore topics that genuinely excite you
3️⃣ Practice active listening – Be fully present in conversations
4️⃣ Be okay with not knowing – See uncertainty as an opportunity
5️⃣ Keep a curiosity journal – Write down one thing that piqued your interest daily

Episode Highlights:

💡 “The act of seeking information triggers a greater dopamine response than simply receiving an answer. Your brain loves the chase, not just the reward.”
💡 “Staying curious makes you more resilient and adaptable. It’s like a workout for your brain—use it or lose it!”
💡 “Curiosity isn’t just about learning—it helps regulate emotions, improves relationships, and even slows cognitive decline.”

Resources & Links:

🔗 Join the Alcohol Minimalist Facebook Group: Click Here
📧 Email Molly: [email protected]
🌍 Visit the Website: www.mollywatts.com

Challenge for Listeners:

This week, challenge yourself to ask more questions—about yourself, the people around you, or the world. Keep a curiosity journal and jot down at least one thing that sparks your interest each day.

If this episode resonated with you, share it with a friend, leave a review, or send me an email. Your feedback fuels my curiosity and helps me keep creating episodes that inspire and educate!

Until next time—stay curious, stay intentional, and keep asking great questions! 🎙✨

In this episode, Molly dives into a topic that resonates deeply with anyone struggling to build a peaceful relationship with alcohol: perfectionist or all-or-nothing thinking. Often disguised in subtle ways, this mindset can block progress and contribute to cycles of shame and guilt.
Molly uncovers how this cognitive distortion manifests in our drinking habits, why it keeps us stuck, and how to break free by understanding our mind’s powerful role in shaping behavior.

• What is All-or-Nothing Thinking?
  Understanding how perfectionism leads to feelings of failure when plans don’t go perfectly.
• The Vicious Cycle of Shame and Off-Plan Drinking:
  How small setbacks can snowball due to mental distortions and negative self-talk.
• The Cognitive Distortions That Trick Our Brains:
  • Mental filtering – focusing on failures while ignoring successes.
  • Disqualifying the positive – dismissing progress due to minor missteps.
• Why Being at Peace with Alcohol Doesn’t Mean It’s Always Easy:
  Learn how peace is rooted in mindset shifts, not perfection.
• Rewiring the Brain for Sustainable Change:
  Molly discusses why progress isn’t erased by one mistake and how small consistent efforts build resilience.
• Challenging AA’s “Day One” Mentality:
  Explore the science-backed benefits of avoiding the punitive “start over” mindset.

Key Takeaways:

1. Progress isn’t linear: One setback doesn’t erase the steps you’ve already taken.
2. Curiosity and compassion: Treat off-plan drinking as an opportunity to learn, not a failure.
3. Replace rigid rules with flexible strategies: The key to long-term success is a mindset shift, not perfect adherence to plans.

Mentioned in This Episode:

• Cognitive distortions like mental filtering and disqualifying the positive.
• The role of neural pathways in forming and breaking habits.
• The behavior map-results cycle for effective habit change.

Resources & Links:

• Join the Alcohol Minimalist Facebook Group for support and connection.
• Molly’s Book: Breaking the Bottle Legacy – Learn more about shifting your relationship with alcohol.

Connect with Molly:mollywatts.com

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

In this episode of Think Thursday, Molly dives into the surprising science behind silence and why it’s critical for brain health and emotional growth. While our modern lives are filled with noise, Molly reveals how even brief moments of intentional quiet can be a game-changer. From improving memory to reducing stress and enhancing creativity, learn why silence is more than just the absence of sound—it’s a tool for transformation.

What You’ll Learn in This Episode:

• The Science of Silence:
  • Discover research from Duke University showing that periods of silence stimulate brain cell growth in the hippocampus (the center of memory and learning).
  • Learn about the Default Mode Network (DMN) and how silence activates this critical part of the brain responsible for introspection and creativity.
  • Find out why two minutes of complete silence can be more relaxing than soothing music.
• Why Your Brain Needs Silence:
  • Understand how constant stimulation leads to cognitive fatigue, poor decision-making, and emotional overwhelm.
  • Learn how decision fatigue directly relates to alcohol habits and how giving your brain rest can support better choices.
• Overcoming Discomfort with Silence:
  • Many people avoid silence because it forces them to confront uncomfortable thoughts. Molly explains how leaning into this discomfort fosters growth and emotional healing.
• Practical Tips to Incorporate Silence Daily:
  • Start your morning with 5–10 minutes of quiet time instead of grabbing your phone.
  • Take short silent breaks throughout the day to combat stress and regain focus.
  • Explore how nature can enhance the restorative effects of silence.

Key Quotes:

• “By simply being quiet, you are literally helping your brain repair itself and grow stronger.”
• “Silence isn’t just about taking a break—it’s where creativity, problem-solving, and growth happen.”
• “Discomfort is a sign you’re starting to grow, and silence offers the space to process and heal.”

Actionable Takeaways:

1. Morning Ritual: Dedicate time to silence at the start of your day to set a calm tone.
2. Silent Breaks: Schedule 5-minute intervals of silence when you feel overwhelmed or fatigued.
3. Mindful Reflection: Don’t avoid uncomfortable thoughts—embrace them and use silence as a tool for problem-solving.

Connect with Molly:

• Website: Molly Watts
• Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits
• Instagram: @alcoholminimalist

Don’t forget to rate, review, and subscribe to the podcast! Your feedback helps spread the message of mindful drinking and intentional living.

In this episode of The Alcohol Minimalist Podcast, Molly explores the topic of how drinking trends and behaviors have evolved across generations. 
From Baby Boomers and Gen X, who often normalized alcohol as a symbol of success and leisure, to Millennials and Gen Z, who prioritize mindfulness and wellness, this episode dives into what’s driving these shifts.

Molly draws on her personal experiences with family alcohol abuse and her journey to becoming an alcohol minimalist. She examines societal and cultural shifts, including how the normalization of after-work happy hours and weekend benders shaped older generations, and why younger adults are rethinking alcohol's role.

The conversation goes beyond abstinence and focuses on embracing mindful drinking, self-awareness, and a changing cultural narrative—a movement that aligns perfectly with the Alcohol Minimalist philosophy.

What You’ll Learn in This Episode:

• How Baby Boomers and Gen X viewed alcohol and why it was central to social life.
• The role economic prosperity and marketing played in embedding alcohol into daily routines.
• How public awareness around the health risks of alcohol has shifted from past decades.
• Why Millennials and Gen Z are choosing moderation, mindful drinking, or abstinence.
• How the broader emphasis on health and wellness is reshaping alcohol consumption patterns.
• Insights into whether alcohol might face restrictions similar to tobacco in the future.

Episode Highlights:

• [00:01:00] – Molly’s reflections on growing up in a household where alcohol was part of daily life.
• [00:10:00] – The contrast between Baby Boomer/Gen X social norms and modern wellness-driven behaviors.
• [00:20:00] – How shifts in workplace culture have impacted alcohol use from the 80s to today.
• [00:30:00] – Understanding the role of preventative health and its connection to younger generations drinking less.
• [00:40:00] – Speculations on future trends and public health measures regarding alcohol consumption.

Memorable Quotes:

• “Becoming an alcohol minimalist means removing excess alcohol from your life so it doesn’t remove you from life.”
• “Younger generations aren’t just saying no to alcohol—they’re saying yes to more mindful, conscious decisions.”

Resources & Mentions:

• Molly Watts’ book: Breaking the Bottle Legacy Available here
• Schedule a FREE call to discuss coaching: https://calendly.com/alcoholminimalist/15min

Don’t forget to join our private Facebook group, Alcohol Minimalists: Change Your Alcohol Habits, where we discuss tips, strategies, and personal journeys toward mindful drinking. Join here.