Here's the 4th in our STILL DRYUARY mini-series and today I'm talking all about how we approach off-plan drinking. 
This is the #1 skill you should build if you're interested in creating sustainable change beyond Dry January.
We focus on compassion and curiosity to observe our own thinking and understand what's driving our desire to drink off-plan.  Resource:  Recovery & Reflection Worksheet 
Alcohol Minimalists Facebook Group Learn more about how I work with people here: www.mollywatts.com/workwithme
Or if you want to have a conversation, email me molly@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. If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information. 
 




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It's STILL Dryuary Mini-Series: If You've Already Drank Off Plan

The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future.  

We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol. 

Becoming an alcohol minimalist means:
Choosing how to include alcohol in our lives following low-risk guidelines. 
Freedom from anxiety around alcohol use. 
Less alcohol without feeling deprived. 
Using the power of our own brains to overcome our past patterns and choose peace.
The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice.  You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes!

This show is intended for educational purposes and does not constitute medical advice.  If you are physically dependent on alcohol, please seek medical help to reduce your drinking.

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This week on the podcast I'm talking about the four reasons that you're not making progress on changing your drinking habits...yet.
Listen in to hear why your mindset and believing that you're capable of change is the key. There is disbelief throughout your mindset that shows up in different ways.
You may need to 1) Decide and commit to change.
2) Get consistent with your doable drink plans.
3) Take responsibility for drinking less. 
4) Make sure you're giving yourself credit for the change that is happening!  New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

 Has this podcast helped you? Please leave a review wherever you listen to podcasts!  Follow me on Instagram: @AlcoholMinimalist  Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

 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.

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4 Reasons You're Not Making Progress on Changing Your Drinking Habits...YET

This week on the podcast I'm joined again by Debbie Hampton. After decades of depression, a serious attempt to end her life, and a resulting brain injury, Debbie Hampton not only survived, but went on to thrive by discovering the super power we all have to better our brains and lives. Neuroplasticity is the superpower we all are born with and possess until the day we die. On www.thebestbrainpossible.com  Debbie shares information about the tools she used to heal herself and her life physically, emotionally, mentally, and spiritually. Today we're talking about her new book: How to Use Mindfulness as a Mental Health Tool:  To Beat Depression & Anxiety, and Change Your Brain  New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

 Has this podcast helped you? Please leave a review wherever you listen to podcasts!  Follow me on Instagram: @AlcoholMinimalist  Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

 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.

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How to Use Mindfulness as a Mental Health Tool:  To Beat Depression & Anxiety, and Change Your Brain with Debbie Hampton

This week on the podcast I'm talking to Dr. Brooke Scheller all about her book How to Eat to Change How You Drink. Dr. Brooke Scheller, Doctor of Clinical Nutrition, stands at the forefront of a transformative movement in health and wellness. As the esteemed founder of Functional Sobriety and the author of "How to Eat to Change How You Drink," Dr. Scheller has dedicated her career to revolutionizing the approach to alcohol recovery and holistic well-being. 
 Inspired by her journey to sobriety in 2021, Dr. Scheller embarked on a mission to empower others to reclaim their lives through nutrition and functional medicine. Drawing upon her extensive expertise, she crafted an innovative approach that not only liberates individuals from the grips of alcohol but also fosters profound improvements in brain health, mood regulation, energy levels, focus, gut health, and hormone balance. You can learn more about Brooke here.  New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

 Has this podcast helped you? Please leave a review wherever you listen to podcasts!  Follow me on Instagram: @AlcoholMinimalist 

 Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

 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.

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How to Eat to Change How You Drink with Dr. Brooke Scheller

This week on the podcast I'm bringing awareness to some of the "traps" that keep us from taking ACTION on changing our drinking habits.
1) Waiting for the perfect time...or to hit rock bottom.
2) Making mistakes and letting them mean we're not capable of change
3) Looking too far into the future and not focusing on the next 24 hours.  Have you checked out the Alcohol Core Beliefs?
 
Here are the five Alcohol Core Beliefs I see most often.  One is likely your dominant core belief but it’s absolutely possible (and probable) that you believe more than one of these core beliefs.  Alcohol Helps Me Relieve Stress. (Episode 158) Alcohol Makes Things More Fun. (Episode 159) Alcohol Creates Connection. (Episode 160) Alcohol Is My Reward. (Episode 161) Alcohol Keeps Me Going.  (Episode 163) Resource Mentioned:  Alcohol Core Belief Mind Map--Pick it up here.c New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

 Has this podcast helped you? Please leave a review wherever you listen to podcasts!  Follow me on Instagram: @AlcoholMinimalist 

 Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

 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.

  ★ Support this podcast ★


Alcohol Awareness Month: 3 "Traps" That Keep You from Changing Your Drinking

Alcohol Awareness Month continues!  This week I'm revisiting an important episode on the true costs of a daily drinking habit. Sign up for the FREE  "Breaking Unbreakable Drinking Habits" Workshop on April 21st New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

 Has this podcast helped you? Please leave a review wherever you listen to podcasts!  Follow me on Instagram: @AlcoholMinimalist 

 Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

 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. If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.

  ★ Support this podcast ★


It's STILL Dryuary Mini-Series: If You've Already Drank Off Plan

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