In this episode we focus on how we can look at goals differently and focus more on building systems in our lives that can be the foundation of our success.  We talk about using SMARTer, short-term goals to help us better improve our systems and make lasting change while tempering any unrealistic expectations and comparisons we may have.

This week's homework - Write down your own SMART goal (make it Specific, Measurable, Attainable, Relevant, and Time-Based) in one area of your life for something you want to achieve.  Then take a look at and journal about what it will take to build a system (i.e., daily habits and routines) and shift your identity to someone who can achieve this goal.  Then pick one of these routines and start implementing it this week consistently and build from there. 

In today’s episode we talk with Jessica Dueñas from Bottomless to Sober.com.  Jessica shares her story of addiction, recovery, and using her voice to help people find their way out of pain. Jessica’s disordered behaviors started with binge eating in her bedroom to cope with the pressures of being an Afro-Latina girl growing up in New York City. By the time she got to college, her addiction had morphed into alcohol use disorder. Years later, she was awarded Teacher of the Year in Kentucky but was still drinking a fifth of bourbon a day – a secret she had to hide from her peers, friends, and students. 

Ultimately, she found recovery and has been sober since November 2020 and her recovery starts in Twelve Steps spaces and eventually branches out to other self-development work.

Jessica has shared her story on platforms such as NPR, Red Table Talk, and most recently, CBS to help break the stigma of addiction and mental health treatment. Through her platform, she shares other stories of people’s recovery, continues to break the stigma of addiction, and coaches individuals who also need private support in their healing journeys. She’s also the host of Reframe’s Book Club meetings and the community meeting for those in their 30’s and 40’s on Monday nights in the app!

In this episode we talk about:

• Wanting vs. Willing
• Taking away other people’s power over me by recovering out loud
• Where to start cutting back or cutting out

Website: https://https://www.bottomlesstosober.com
IG: @JessicaDueñas24

This podcast is brought to you by the Reframe app. Reframe is the number one iOS app to help you cut back or quit drinking alcohol. It uses neuroscience to reframe your relationship with alcohol and unlock the healthiest, happiest you.

In this episode we take a look at the habit loop as discussed in books like The Power of Habit (Charles Duhigg) and Atomic Habits (James Clear) and identify where and how this shows up in our life related to alcohol and how we can work to change our automatic responses that have built up over time.

This week's homework - Start your own habit log in your phone or on paper and identify when a craving for alcohol (or anything else for that matter) might show up and what was the cue that started this thought. Then look at what reward your body/mind is searching for in that moment and 5 ways you can achieve it without alcohol. Repeat this process for at least the next week to become aware of how these thoughts show up and build up new tools to help you on your journey.

Today we talk with Vedant Pradeep, co-founder and CEO of Reframe. In this episode we chat about making sustainable changes in our life, challenging ourselves to grow, and the idea of the hero’s journey and what we can learn from it.

https://www.joinreframeapp.com/
IG: @Reframe_App
@Reframe_Mind_App
@Reframe_Habits
@Reframe_Sleep

This podcast is brought to you by the Reframe app. Reframe is the number one iOS app to help you cut back or quit drinking alcohol. It uses neuroscience to reframe your relationship with alcohol and unlock the healthiest, happiest you.

In this episode we think about how we can control the way we present this change in our life to other people by focusing on the positives that come from removing or reducing alcohol and away from a mindset of deprivation or loss. Let's also think about labels and words that hold us back and those that help us explain how we truly feel as we continue to reframe the way we show up for ourselves and just keep moving forward. 

Today we talk with Dana Krull a fellow Reframer and former Army infantry officer and chaplain who struggled with alcohol after leaving the military. After discovering the Reframe app he was able to go alcohol-free and he started his own podcast called I Kissed Alcohol Goodbye to keep himself accountable and to inspire others.

In this episode we talk about:

• Dana's story 
• Finding your people (and where to look)
• The importance of opening up and being vulnerable
• Paying it forward to others

Dana's Podcast: I Kissed Alcohol Goodbye
Website: https://ikissedalcoholgoodbye.com/
IG/TikTok/FB: @IKissedAlcoholGoodbye
Twitter: @ikagbpod

This podcast is brought to you by the Reframe app. Reframe is the number one iOS app to help you cut back or quit drinking alcohol. It uses neuroscience to reframe your relationship with alcohol and unlock the healthiest, happiest you.

In this episode we take a look at the various stages of change that we can cycle through and reframe them and dive into some different perspectives.

We talk about:

• Becoming aware when a change is necessary
• The difference between wanting to make a change and being willing to make a change
• How to focus on progress and changing what we do daily instead of focusing on deadlines

First set of journal prompts from the episode at the 5:40 mark:

• Think about a change you're making or looking to make in your life.   Ask yourself, am I willing to make this change?  Am I just wanting to make it?  Am I both or possibly neither?
• Think about that. Assess where you're at, and if you aren't quite willing yet to implement a particular change, why not?  What's currently holding you back?

Second set of journal prompts from the episode at the 13:36 mark:

• What stage are you in on your journey using whatever model works for you?
• What work do you need to focus on today in order to start or continue that process?
• What work do you need to plan for tomorrow, and what are you willing to do to make a change? 

How do you stop living just for Friday?  In this episode we chat with fellow Reframer and creator of The Friday Mind, Lisen Helander.  The Friday Mind concept was born when she came to the realization that she was basically living for Fridays, which only amounts to 14% of the week. She’d fill a productive week only to let it go by fully indulging in a couple days off.  While she had tons of fun there were also times of increased anxiety, overindulgence, and regret. She needed to get her mind clear and figure out the balance that works for her. 

We chat about:

• Shifting from cutting back to cutting out alcohol
• Changing relationships on this journey
• Getting past that feeling of being left out
• What tools have worked well for her along the way
• What she's up to now with the Friday Mind

Where you can find Lisen:

• Instagram @TheFridayMind
• Website www.thefridaymind.com

The Reframeable Podcast is brought to you by the Reframe App, the #1 iOS app to help you cut back or quit drinking alcohol.  Find out more at https://www.joinreframeapp.com

This inagural episode is simply an introduction to what this podcast is going to focus on and what you can expect moving forward.  Join us as we reframe the way alcohol shows up in our life, one episode at a time!