Alcohol Minimalist: Mindful Drinking & Behavior Change

This week on The Alcohol Minimalist Podcast, I'm joined by Dean Chew, creator of AlcoLog, an alcohol tracking app designed to help you build awareness, recognize drinking patterns, and make more intentional choices about alcohol.

Dean shares his personal journey with alcohol, including his experience with naltrexone and The Sinclair Method, and how his own struggles inspired him to create a tool to help others change their drinking habits.

What I especially appreciate about AlcoLog is its flexible, nonjudgmental approach. Whether you're working toward moderation, adding more alcohol-free days, or choosing sobriety, the app helps you:

• Track your drinks and better understand your drinking patterns.
• Monitor your progress and recognize positive changes over time.
• Track medications, including naltrexone, alongside your alcohol consumption.
• Set personal goals that support your individual relationship with alcohol.
• Stay motivated with challenges and tools that encourage consistency.

Dean also shares details about AlcoLog's free Sober October challenge, which you can join anytime during October.

If you're looking for a practical, science-informed way to become more mindful about your drinking, this conversation is for you.

Because changing your relationship with alcohol starts with awareness—and progress doesn't have to mean perfection.

Resources:

• AlcoLog App:https://alcolog.app/
• Free Sober October Challenge: Available in the AlcoLog app

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.

Why do we sometimes struggle to follow through on our best intentions? The answer may have less to do with willpower and more to do with how easy—or difficult—we make our choices.

This week on Think Thursday, we're exploring the behavioral science behind friction, default choices, and how our environment influences our habits.

In this episode:

• Why our brains naturally favor choices that require less effort.
• How the default effect influences everyday decisions.
• What behavioral science teaches us about reducing friction.
• Simple ways to make healthier habits easier and unwanted habits less convenient.
• Why setting yourself up for success is often more effective than relying on discipline.

The takeaway: Meaningful change requires effort, but unnecessary obstacles don't have to be part of the process. Sometimes making better choices starts with making those choices easier.

Research mentioned:

• Johnson & Goldstein (2003), Do Defaults Save Lives? — Science
• Behavioural Insights Team (2014), EAST: Four Simple Ways to Apply Behavioural Insights

What if drinking less starts with sleeping better?

In this episode of the Alcohol Minimalist Podcast, Molly explores new research on the connection between insomnia treatment and alcohol use. The study found that among heavy drinkers with insomnia, improving sleep was associated with reductions in drinking—especially among women.

Alcohol may help you fall asleep faster, but it can also disrupt sleep later in the night. That can leave you more tired, stressed, and depleted the next day—making thoughts like I need a drink or I deserve it feel even more convincing.

The key idea: sometimes the evening urge to drink is influenced by what happened the night before.

This week, try tracking just a few things: your sleep quality, your late-afternoon energy, your desire to drink, and what you ultimately decide to do.

You’re not trying to prove anything. You’re simply looking for patterns.

Because drinking less isn’t always about more willpower. Sometimes it’s about making the decision easier by changing the conditions around it.

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.

Why does change sometimes feel easier when we’re doing it alongside other people?

In this Think Thursday episode, Molly explores the science behind shared goals, group support, and collective behavior change — and why being part of something can influence motivation, effort, identity, and persistence.

In this episode:

• How social norms influence what feels normal and possible
• Why shared identity can make behavior change feel different
• The Köhler effect and how other people can increase effort
• Why shared struggle helps normalize difficult days
• How group support can help without creating dependence
• Why behavior change is personal — but doesn’t have to be lonely

Sometimes the work is still yours, but doing it alongside others can change the environment in which that work happens.

What if the goal of More Sober October isn’t a perfect calendar—but learning something about your relationship with alcohol?

In this episode, Molly shares how to approach October as an experiment instead of an exam. Rather than measuring success solely by alcohol-free days, use the month to get curious about your desire to drink, practice experiencing urges without automatically acting on them, and notice what genuinely changes when you drink less.

What You’ll Learn:

• How to choose a More Sober October goal that works for you
• What may actually be driving your desire to drink
• Why wanting a drink doesn’t mean you have to have one
• How Alcohol Core Beliefs influence your drinking habits
• What to notice about sleep, energy, mood, and social situations when you drink less
• Why an off-plan day is information—not failure

Try This

Choose a goal for October and a question you want to answer.

Maybe it’s: Does alcohol really help me relax? Can I enjoy Friday night without drinking? What happens to my sleep when I drink less?

The goal isn’t to win October. It’s to finish the month understanding yourself—and your relationship with alcohol—a little better.

Join More Sober October-The Daily

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.

World Alzheimer’s Day is a good reminder that the story around Alzheimer’s disease is changing.

In this Think Thursday episode, Molly looks at what we know now about earlier diagnosis, blood-based biomarkers, newer treatments that can slow disease progression for some people, and the growing evidence that lifestyle factors may influence dementia risk.

In this episode:

• How Alzheimer’s blood tests are changing diagnosis
• Why earlier detection matters more than ever
• What new Alzheimer’s medications can — and cannot — do
• The 14 potentially modifiable dementia risk factors identified by the Lancet Commission
• Why cardiovascular and metabolic health are also brain health
• What the U.S. POINTER and LatAm-FINGERS studies suggest about lifestyle and cognition
• Practical ways to support long-term brain health
• When changes in memory or thinking deserve medical attention

The biggest takeaway: there may not be one single thing that protects the brain. Increasingly, the research points to the power of a pattern — movement, cardiovascular health, hearing and vision care, social connection, continued learning, sleep, and staying engaged with life.

Alzheimer’s is still a complex and devastating disease, but the science is giving us more reason for hope — and more opportunities to influence the health of the brain we have right now.

What does “drink less” actually mean?

In this episode of the Alcohol Minimalist podcast, Molly explores the changing alcohol guidelines and why there isn’t one simple number that guarantees a “safe” level of drinking.

She breaks down the difference between a standard drink and what’s actually in your glass, explains why alcohol-related risk exists on a continuum, and shares a more useful question than, “How much am I allowed to drink?”

Instead, consider:

What is the lowest amount of alcohol that still gives me what I value without creating consequences I don’t want?

You’ll learn:

• What counts as a standard drink
• Why higher-ABV drinks can add up quickly
• Why alcohol guidelines aren’t guarantees
• How to think about alcohol risk more realistically
• How to find your own “minimum effective dose”
• Why tracking your real drinking patterns can help you make better decisions

Alcohol Minimalism isn’t about following someone else’s perfect number. It’s about removing excess alcohol from your life so alcohol doesn’t remove you from your life.

Until next time, choose peace.

Resources Mentioned: 

• More Sober October
• Sunnyside Med

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.

What happens when a thought gets repeated so often that it stops feeling like a thought and starts feeling like a fact?

In this Think Thursday episode, Molly explores the illusory truth effect, processing fluency, self-schemas, and self-verification to explain why familiar ideas can feel more believable simply because we’ve practiced thinking them over and over.

In this episode:

• Why repetition can make information feel more true
• The difference between familiarity and evidence
• How self-schemas shape what we notice and remember
• Why we tend to collect evidence that supports existing beliefs
• How repeated thoughts can quietly become identity statements
• Why changing your thinking isn’t about forced positive affirmations
• How to question old beliefs with more accuracy and curiosity

A question to take with you:

Is this something I know, or is this something I’ve practiced thinking?

Sometimes behavior change begins not with immediately creating a new belief, but with realizing that an old one may never have been a fact in the first place.

Research Mentioned

• Hasher, Goldstein & Toppino — early research on the illusory truth effect
• Dechêne et al. — meta-analysis on repetition and perceived truth
• Lisa Fazio and colleagues — repetition and prior knowledge
• Hazel Markus — self-schema research
• William Swann — self-verification theory

What does it look like to build a fun, fulfilling life with less alcohol—or none at all?

In this episode of the Alcohol Minimalist Podcast, Molly talks with Elise Bryson, CEO and curator of The Sober Curator, about sober curiosity, recovery, non-alcoholic drinks, and the changing culture around alcohol.

They explore why alcohol-free living is becoming more mainstream, how the non-alcoholic beverage movement is helping normalize drinking less, and why choosing not to drink should never feel awkward or restrictive.

If you’re sober curious, exploring a mostly alcohol-free lifestyle, or working to change your relationship with alcohol, this conversation offers encouragement, practical resources, and a refreshing reminder that drinking less can actually open the door to more.

In This Episode

• How The Sober Curator started and grew into a global alcohol-free lifestyle resource
• Why Elise believes alcohol may be having its own “cigarette moment”
• How attitudes toward sobriety and sober curiosity have changed
• The growth of non-alcoholic beer and zero-proof options
• Why choosing not to drink is becoming more normalized
• The difference between recovery, sobriety, and an Alcohol Minimalist lifestyle
• Why alcohol-free living doesn’t have to feel restrictive or boring
• How community and support can make change easier
• Why it matters to pay attention when alcohol starts raising red flags
• How to create more fun, connection, and celebration without relying on alcohol

Resources Mentioned:

• The Sober Curator
• More Sober October
• Sunnyside Med

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 revisited Think Thursday episode, Molly explores ADHD through the lens of the brain’s energy economy—how neurodivergent brains may use mental fuel differently, and why that matters for motivation, behavior change, and alcohol.

You’ll learn why routine tasks can feel more costly for an ADHD brain, why novelty and stimulation can feel energizing, and how differences in dopamine and norepinephrine may help explain the connection between ADHD and substance use.

Molly also shares six practical ways to support the ADHD brain:

• Externalize memory
• Reduce friction
• Use novelty as a lever
• Break tasks into smaller steps
• Try body doubling
• Protect sleep, movement, and downtime

The goal isn’t to make a neurodivergent brain work like a neurotypical one. It’s to understand the brain you have and build strategies that work with it.

Choose peace.