In today’s episode, Colleen dives into the power of setting a central guiding intention—one that helps rewire limiting beliefs, quiet overthinking, and keep you moving forward even when things feel uncomfortable. She explains how to create a personal mantra that serves as both a compass and a reset button, giving you the emotional resilience to take action in spite of fear, doubt, or past conditioning. If you've ever felt stuck in your thoughts or emotions, this episode will give you a simple yet powerful tool to shift your mindset and step into your next level of growth.

Key Takeaways:    Why Overthinking Keeps You Stuck

• Your mind will always generate thoughts and emotions—but not all of them need your attention.
• The mindset that sees something as a problem is often the mindset creating it.
• Learning to recognize and detach from distracting thoughts is a superpower.

   Action Over Emotion: The Secret to Moving Forward

• Acknowledge your feelings, but don’t wait for them to change before taking action.
• The ability to act in spite of discomfort is what creates change.
• Your brain is wired to resist growth—recognizing and working through this resistance is key.

   The Power of a Central Guiding Intention

• Setting a personal mantra is like installing new programming into your subconscious.
• Your mantra should be something you believe in as deeply as gravity—something that reminds you who you are becoming.
• This practice is especially powerful when used on hard days, not just good ones.

Actionable Steps:

1. Create Your Mantra:

   • Use the template: I expand in [first word], [second word], and [third word] every day as I inspire those around me to do the same.
   • Examples: I expand in peace, confidence, and joy every day… or I expand in clarity, courage, and freedom every day…
   • Pick words that truly resonate with you.

2. Whisper & Absorb:

   • Say your mantra softly to yourself and let it settle into your body.
   • Breathe deeply and let it sink in before repeating.

3. Expect & Overcome Resistance:

   • Your old programming will push back—notice the negative thoughts that come up.
   • Instead of resisting, simply observe them and return to your mantra.

4. Use It in Moments of Stress:

   • Practice your mantra in peaceful moments so it’s available when you really need it.
   • Next time you wake up feeling off, overthink something, or feel stuck, shift your focus back to your mantra.

Homework:

Write down your personalized mantra and say it out loud every morning. Use it as a mental reset throughout the day whenever you catch yourself stuck in negative thought loops. Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer  

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

In today’s episode, Colleen unpacks the hidden ways we keep ourselves stuck—whether it’s staying in a comfort zone that no longer serves us, running on autopilot, or avoiding the call to expand into something greater. She explores the four zones we operate from (incompetence, competence, excellence, and genius) and how staying in the wrong one can quietly drain your energy and fulfillment. Plus, she shares the one simple question you can ask yourself daily to shift into a life that feels more open, creative, and aligned.

Key Takeaways: The Four Zones That Keep You Stuck

1. Zone of Incompetence – The things you struggle with and really shouldn’t be doing. Spending time here out of fear or scarcity (like trying to fix your own tech issues instead of outsourcing) wastes time and energy.
2. Zone of Competence – You can do these tasks, but so can others. Overloading yourself here leads to burnout because you’re not fully using your gifts.
3. Zone of Excellence – The place where you thrive and others rely on you, but it keeps you comfortable and prevents you from stepping into the next level of growth.
4. Zone of Genius – Where you feel expansive, creative, and most aligned. This is where fulfillment lives—but getting there requires releasing old patterns and allowing yourself to grow.

The Emotional Test: Contraction vs. Expansion

• Every action, habit, or decision either expands your heart (makes you feel alive, curious, and in flow) or contracts it (makes you feel stuck, drained, or small).
• Noticing this difference in real-time helps you shift away from habits that keep you playing small—like overworking, people-pleasing, or numbing with alcohol.

When the feeling of over-drinking meets redundancy 

• So many high-achievers stay stuck in the zone of competence or excellence, which leads to boredom and frustration.
• When we feel unfulfilled, we reach for something to take the edge off—like drinking. Of course. 
• The "probably" real solution??
  • STOP IGNORING THE PART OF YOU THAT WANTS MORE FOR YOURSELF.

Actionable Steps:

1. Check In:

   • When you feel the overwhelming pressure from the opposite side of the mirror, ask yourself: Am I in a state of expansion or contraction?
     • Expansion = openness, curiosity, creativity. 
     • Contraction = stress, avoidance, overthinking, numbing.

2. Drop It Like It’s Hot:

   • If something feels like contraction (overthinking, unnecessary busyness, perfectionism), drop it as fast as possible.
     • Give yourself permission to delegate, simplify, or step away from things that drain you.

3. Prioritize What Actually Moves You Forward:

   • Identify what actions truly create change in your life.
   • Stop wasting energy in areas that don’t serve your highest potential.

4. Make Space for Your Zone of Genius:

   • Spend more time doing what makes you feel the most engaged and fulfilled.
   • Trust that stepping into this space will naturally lessen your urge to numb, overwork, or self-sabotage.

Homework:

• Start a daily practice of asking yourself:              ~Does this expand me or contract me?
• Make a list of things you need to let go of so you can step into more freedom, creativity, and alignment. ~Then, discard by a method of your choice.

 

👉 If you’re ready to make this shift but need support, schedule a discovery call today! Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer  

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Are you capable of earning more than you do?

 

A lot of brilliant women fall into the trap of doing their best work for someone else. Because the idea of going out on our own or trying something new is just too risky.

 

But if you’re listening to this show because you’re in the habit of using alcohol to cope with your stress, you already know that you’ve got some untapped potential. 

 

What if the problems you're trying to fix or figure out–a lack of willpower, energy and motivation, would instantly disappear if you didn’t feel undervalued and overqualified?

 

Today I’m talking with Kay Allison, a 65 year old entrepreneur and coach who has mastered the art of monetizing creativity. Kay increased her own income by 600 percent when she finally decided to fully commit to her own personal growth, and now helps clients turn their ideas into marketable and profitable products. 

 

This episode is an inspiring look at how success isn’t actually any harder or more complicated than staying small if you’re willing to adopt a million-dollar mindset.

 

Find Kay Allison on TikTok @kay_creative_capital and her website at ​​kayallison.com

 

—Click here to BOOK A DISCOVERY CALL if you’re ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%.

 

—NEW! Colleen’s doing Q&A episodes! Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer

 

 –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

 

In today’s episode, Colleen breaks down the difference between your comfort zone and your window of tolerance. She explains that while your comfort zone feels safe and familiar, real growth happens on the other side—when you’re willing to feel a little uncomfortable and take small actions. Colleen shows how moving your body, even in tiny ways, can shift your mindset and help you manage stress more effectively.

Key Takeaways • Stepping Out of Familiarity:

• Your comfort zone is soothing because it’s familiar, but everything you want lies just beyond it.
• Growth requires you to take small steps that may feel uncomfortable at first.

• Understanding Your Window of Tolerance:

• This is the range where you can handle stress before it overwhelms you.
• When you’re near the edge of your tolerance, it’s a signal to pause and act.

• The Power of Small Movements:

• Simple actions—like doing a few pushups, dancing, or even stretching—can help reset your energy and boost motivation.
• Movement can interrupt unhelpful thought patterns and open up creative energy.

• Managing Stress Effectively:

• Stress isn’t inherently bad—it’s your body’s way of telling you to change your approach.
• When stress starts to take over, it’s a cue to engage in a small, physical action that brings you back to the present.

Actionable Steps

1. Check In With Yourself:
   • Notice when you’re feeling overwhelmed or stuck. That’s your cue that you might be approaching or exceeding your window of tolerance.
2. Take a Micro Action:
   • Do something small and physical—a short walk, a few pushups, or a quick dance break—to help shift your energy and mindset.
3. Shift Your Focus:
   • Instead of getting caught up in negative self-talk or stress, use that movement as evidence that you can change your state. Remind yourself that small actions lead to big changes.

Homework For the next few days, when you start to feel overwhelmed or stuck, pause and take one small movement action. Whether it’s a few stretches or a burst of dancing, notice how these tiny steps help you regain control and expand your window of tolerance. This simple practice can help build momentum for bigger changes over time.

Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer  

 

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

 

In this episode, Colleen shares her thoughts on the common fear of reverting to old habits—even when you're making positive changes. Instead of fighting those nagging thoughts, she explains how to step back, notice them for what they are, and gently shift your response. It’s all about staying present, being kind to yourself, and gradually creating new, healthier patterns.

Key Takeaways:

• Understanding Fear:

  • Fear is just a feeling driven by old stories about not being able to stick with change.
  • Recognizing these thoughts can help you break free from self-doubt.

• Staying Present:

  • When the familiar fear creeps in, the trick is to stay in the moment rather than getting lost in past habits or worries about the future.

• A Gentle Reminder to Yourself:

  • A simple, kind gesture—like placing a hand on your heart—can help comfort you and remind you that you're on the right path.

• Building New Habits:

  • Instead of letting old thoughts take over, you can choose a new response that reinforces positive change and builds stronger, healthier neural pathways.

Actionable Steps:

1. Notice the Fear:

   • When you catch yourself thinking, “I can’t stick with this,” pause and recognize it as just a thought, not the truth.

2. Stay in the Now:

   • Bring yourself back to the present moment. Ask, “What’s really happening right now?” rather than what might have happened before.

3. Show Yourself Some Love:

   • Give yourself a little break: place your hand on your heart and say something kind like, “It’s okay, I’m here for you.”

4. Choose a New Response:

   • Decide to respond differently. Instead of reinforcing old habits, choose to create a new, positive pathway in your mind.

Homework Bring self-awareness to the moments where familiar fears rear their ugly head. As they strike you, pull back...

• Pause, breathe, and notice the thought for what it is—a habit from the past.
• Give yourself a gentle reminder of your progress by placing your hand on your heart and speaking kindly to yourself.
• Notice how choosing a different response can make a big difference in how you feel.

 

Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer  

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

Are you tired of trying so hard because the changes you make never seem to last?

 

Most people invest their energy in external problems. They focus on fixing their drinking, eating, relationship, finances or physical health under the false belief that their circumstances and/or habits are holding them back. 

 

But “stuck” is a feeling, not a fact. And your troubles are not the cause of this feeling, they’re the effect. 

 

If you felt free, clear and powerful, you would think and act like someone who feels that way. So the first item on your to-do list is to clear the energetic blockages in your body that are keeping you at a lower vibration and creating resistance to change.

 

Today I’m talking to Kurtis Lee Thomas, a master life coach certified in NLP (neuro linguistic programing), hypnotherapy, fitness and reiki, who traveled the world in pursuit of his own physical healing– seeing doctors, therapists, specialists, taking various medications and even doing ayahuasca ceremonies in the jungles of Costa Rica. 

 

It wasn’t until he discovered the ancient art of deep diaphragmatic breathing, now known as breathwork, that he experienced profound and permanent transformation. 

 

Breathwork has changed my life as well. This is the one modality that I’d recommend to anyone who is struggling with anything. Because the results are instant. 

 

Instead of thinking your way through problems, you can simply breath your way to the solution. This breathwork technique allows you to release stress, trauma, anxiety and so much more by moving the stagnant energy that’s trapped in your body. It’s like 20 years of therapy in one session without saying a word.

 

Click here to register for a Kurtis Lee Thomas Breathwork Detox. 

 

Find Kurtis on Instagram @ManFromTheStars

 

—Click here to BOOK A DISCOVERY CALL if you’re ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%.

—NEW! Colleen’s doing Q&A episodes! Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer

 –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

In today’s episode, Colleen shares a real-life moment of emotional sobriety in action—how a simple email first thing in the morning nearly hijacked her day and how she stopped the stress spiral before it took over. She explains the power of noticing sensations in your body before they trigger habitual reactions and how shifting your focus can change how you experience stress, time, and even your relationship with alcohol.

Key Takeaways: Your Body Feels Before Your Mind Reacts

• Stress is often triggered by habits and thought loops, not real urgency.
• Your body sends signals (tightness, urgency, restlessness), but they don’t mean you have to act on them.
• Learning to pause and assess before reacting gives you control over how you respond.

Not Every Thought Deserves Your Attention

• Just because a thought feels urgent doesn’t mean it is.
• Your mind follows patterns—it sees stress, assumes a problem, and wants to fix it.
• But your body doesn’t have an agenda—it’s just experiencing sensations.

How Emotional Sobriety Breaks the Stress-React Cycle

• Catch yourself before stress takes over by tuning into your body.
• Ask: “Is this actually urgent, or am I just reacting?”
• The more you notice and interrupt old patterns, the less control stress (and alcohol) has over you.

Actionable Steps: Step 1: Notice When Your Body Feels Tense or Rushed

• Pay attention to tightness, stress, or urgency in your body before reacting.
• Instead of jumping to fix the "problem," pause and check if it actually needs attention.

Step 2: Separate Sensation from Thought

• When you feel triggered, ask yourself: “What is my body actually telling me?”
• Recognize that not every emotion requires an immediate action.

Step 3: Shift Your Focus to What Really Matters

• Before reacting, ask: “Is this how I want to start my day?”
• Direct your attention toward what’s actually important, not just what feels urgent.

Homework:

Next time you feel anxious, stressed, or overwhelmed, pause and check in with your body before reacting. Ask yourself:

“Is this actually urgent, or just my body reacting?”

“What would happen if I waited before responding?”

Start noticing how much more peaceful and in control you feel when you don’t immediately react to stress.

 

Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer  

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

In today’s episode, Colleen reveals a surprising connection between your perception of time and your drinking habits. If you constantly feel rushed, overwhelmed, or like there’s never enough time, your brain is likely using alcohol as an off-switch. But here’s the real shift—your relationship with time, not alcohol, is the problem.

Discover how changing the way you think about time can reduce your stress, eliminate the urge to overdrink, and help you feel more in control of your life. Colleen shares powerful mindset shifts and actionable steps to reclaim your time (and your peace) so that drinking naturally becomes a choice instead of a coping mechanism.

Key Takeaways: Your Relationship with Time is a Habit, Not a Reality

• The belief that you “never have enough time” is just that—a belief.
• Your thoughts about time create the stress, not the actual amount of time you have.
• Learning to feel in control of your time changes how you feel about yourself, your schedule, and even your drinking habits.

The Rush-Stress-Drink Cycle

• Feeling rushed and overwhelmed activates your nervous system’s stress response.
• When your brain is in constant “go, go, go” mode, it craves a way to turn off.
• If alcohol is your only off-switch, your drinking will always feel out of control.

The Hidden Ways Time Perception Affects Drinking

• You swing between feeling rushed (not enough time) and feeling bored (too much time).
• The thought “I don’t have time for myself” keeps you in a stress loop.
• Alcohol temporarily gives you the relief you’re not giving yourself throughout the day.

Actionable Steps: Step 1: Stop Complaining About Time for 24 Hours

• Pay attention to how often you say or think, “I don’t have enough time.”
• Instead, introduce the mantra: “I create my own time.”
• Every time you catch yourself feeling rushed, pause and take a deep breath.

Step 2: Shift Your Identity Around Time

• Instead of seeing yourself as a victim of time, become the person who owns their time.
• Example: Instead of “I’m too busy,” shift to “I prioritize what matters most.”
• Small changes like sitting down for one mindful meal or taking a full breath before responding to emails can rewire your sense of control.

Step 3: Notice How This Changes Your Drinking

• When you feel less rushed, your nervous system doesn’t need alcohol to slow down.
• When you feel more present, you naturally drink more mindfully.
• If drinking has been your escape from feeling overwhelmed, this practice removes the need to escape in the first place.

Homework:

For the next 24 hours, track every time you tell yourself you “don’t have enough time.” Replace that thought with: “I create my own time.” Then, notice if your drinking feels less urgent or impulsive when you feel more in control of your day.

Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer  

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?

What if the secret to drinking less has nothing to do with willpower?

 

If you’ve noticed that you tend to boomerang back into old habits after a successful period of sobriety or moderation, you’re not crazy.

 

But the problem is not the return of an old habit or unwanted behavior. It’s how you respond to yourself when you make a mistake. 

 

The change you need to make is to start learning from your setbacks instead of just trying to avoid them. And the only habit you really need to break is relying on shame, guilt and fear to motivate yourself in good behavior. 

 

This episode is an interview I did with Ella Lucas Averette on her show, On Air with Ella. You’ll learn:

• Addiction and dependency are more mental than physical…caused by the belief that you need alcohol to relax and that you can’t stop once you start

• How to shift your focus from drinking less to feeling better so that you no longer have any desire to numb or dumb yourself with alcohol

• How to feed your brain evidence that reinforces your ability to trust yourself instead of using mistakes to prove something is wrong with you

• Why the side effect of committing to your own happiness is a natural and effortless reduction in alcohol consumption.

—Click here to BOOK A DISCOVERY CALL if you’re ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%.

 

—NEW! Colleen’s doing Q&A episodes! Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer

 

 –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem?

In today’s episode, Colleen explores a common challenge: the struggle to maintain consistent effort in self-care and personal growth. She uncovers the hidden beliefs that might be driving resistance and shares how shifting your motivation—from fixing yourself to gifting yourself—can transform your relationship with self-care. Learn how to reconnect with your future self, reframe your mindset, and take actions that feel like a gift rather than a chore.

Key Takeaways:

• The Truth About Resistance:

  • Resistance to self-care often stems from subconscious beliefs that you need to “fix” yourself.
  • Shame-driven motivation triggers your brain’s habenula, putting the brakes on your energy and motivation.

• Reframe Self-Care as a Gift:

  • Think of self-care as a way to set your future self up for success, not as a punishment for being “broken.”
  • Actions taken with the intention to benefit your future self feel more rewarding and are easier to sustain.

• Performance vs. Iterative Mindset:

  • Shift from a performance-driven mindset (judging yourself by today’s productivity) to an iterative mindset (learning from yesterday’s results to create better outcomes).
  • Celebrate progress and focus on creating strategies that align with your goals and intentions.

• Curiosity Over Judgment:

  • When you feel resistance, pause and get curious about the story you’re telling yourself.
  • Resistance may reveal an action that’s misaligned with your true needs or a belief rooted in shame.

Actionable Steps:

1. Notice the Story:

   • Pay attention to the thoughts and beliefs that arise when you feel resistance to self-care or personal growth.
   • Ask yourself: What story am I telling myself about why I have to do this?

2. Reframe the Action:

   • Shift your mindset to see self-care as a gift to your future self.
   • For example, “I’m doing this now to make tomorrow easier and more enjoyable for me.”

3. Practice Intentional Choices:

   • Pause before acting and ask, “Does this action align with where I want to be and how I want to feel?”
   • If not, adjust your actions or remove them from your to-do list.

4. Reflect and Realign:

   • Take time to evaluate whether your actions are motivated by self-criticism or self-love.
   • Reorganize your priorities to focus on actions that genuinely serve you.

Homework: Identify one self-care action that feels difficult or unmotivating and reframe it as a gift to your future self. Practice gratitude toward yourself for taking that action, and notice how it shifts your motivation and energy.

 

Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life.

 

Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! 

 

—Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer  

 

—Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?