If you can take days off drinking… but once you start, it’s like your brain forgets the word stop — this episode is for you.

We’re talking about the “off button” struggle: why it’s so common, why it’s NOT a willpower problem, and the exact tools that help you drink less without going all-in sober or white-knuckling your social life.

I’m sharing my signature framework Drink Like a P.L.A.Y.E.R. (Plan, Start Later, Alternate, Know Your Why, Eat + End Earlier, Rest + Repeat), plus the sneaky strategies that helped me go from daily wine-drinker to a take-it-or-leave-it mindset — without the shame spiral.

You’ll learn how to slow down, stay present, avoid the “third drink turns into five” situation, and build actual confidence with alcohol… one practice at a time.

Because you can lose the hangover without losing the booze.

In this episode, we cover:

• Why the “off button” struggle is so common (and why you’re not alone)
• Why all-or-nothing approaches (including Dry January done the usual way) can backfire
• How stress + nervous system overload fuels overdrinking
• Why “one more” feels automatic once alcohol is in your system
• The truth about pacing: your body processes ~1 standard drink per hour
• Drink Like a P.L.A.Y.E.R.: my step-by-step moderation framework
  • P = Plan + Prepare
  • L = Start Later
  • A = Alternate (water/electrolytes count, babe)
  • Y = Know Your Why
  • E = Eat + End Earlier (protein is queen)
  • R = Rest + Repeat
• “Know your number” and why going over it changes everything
• How booze-free options can scratch the ritual itch (it’s more psychological than you think)
• Low ABV / “low and slow” choices that help you stay in control
• A simple nightcap swap that supports hydration + better sleep
• The reflection questions that make your progress stick (without judgment)

Want support + structure?
Check out my current offerings and resources at ShameOver (and keep an eye out for upcoming cohorts + Self-Loveuary).

*This program offers coaching and education and is not therapy or medical treatment. If you’re currently in crisis, please seek appropriate professional support.