Have you ever woken up after drinking too much and immediately thought either, “I f*cked up” or “I must be f*cked up?” These two seemingly similar thoughts actually reveal deep-rooted societal beliefs about drinking problems that might be keeping you stuck.

It doesn't matter your age, gender, education level, or socioeconomic status – these thoughts show up consistently and create major roadblocks to changing your drinking habits. 

In this episode, you’ll learn where these thoughts come from, why they're so harmful, and what you need to understand instead. This line of thinking leads to shame and self-blame that make lasting change nearly impossible, and it’s time to break free from this vicious cycle of pathologizing your behavior around alcohol. 

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/423

Apply to work with Rachel 1:1 and get 360-degree support to figure out a relationship with alcohol that works for you. Find out more at rachelhart.com

Have you ever set a firm intention not to drink, only to find your good intentions fall apart later in the day? It's a frustrating cycle that can leave you wondering what's wrong with you. But here's the truth: your good intentions aren't failing because of some personal flaw. They're failing because they're missing a crucial element.

On last week’s show, you learned why good intentions are just visions without plans. Today, you’ll learn the exact practice you need when temptation strikes—and it's probably not like anything you’ve been told before.

Tune in to discover why simply having good intentions isn't enough when it comes to changing your drinking habits. Rather than fighting temptation, you’ll get a technique to interrupt the habit cycle by simply acknowledging it with curiosity, and you'll gain the awareness needed to create lasting change in your relationship with alcohol.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/422

Do you start each morning with the best of intentions for your drinking only to watch them crumble by evening? That frustrating cycle isn't a sign of personal failure—it's evidence that you're missing a crucial element in your approach to change.

The truth is, those morning intentions aren't the problem. They're genuine and meaningful, but when you tell yourself "I won't drink tonight" or "I'll stop after two glasses," you're creating a vision without a roadmap to get there. 

Listen in this week to learn how you might be trapped in the "I should know better" mindset, how it’s sabotaging your progress, and how to finally break free from this frustrating cycle.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/421

Do you set strict rules about when and how much you can drink, only to break them and feel worse than before? 

When most people try to change their drinking habits, they immediately look for external parameters—only drinking on weekends, limiting to two drinks, or never drinking before 6PM. But these arbitrary rules completely bypass the most important question: why do you want to drink in the first place? 

So, what would change if you dropped the rules and actually put yourself in charge? Sobriety coach Adriana Cloud is back on the show this week to discuss why real transformation happens when you shift from rule-following to self-awareness.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/420

Have you ever found yourself envious of people who seem to drink with ease?

If you’re changing your relationship with alcohol, envy toward “normal drinkers” might feel familiar—but it also holds surprising insight into how your habit formed, and how you can begin to change it.

In this episode, you’ll learn how understanding envy helps you uncover limiting beliefs, sheds light on your drink archetype, and offers a deeper understanding of what you’re really craving when you reach for a drink. Rather than pushing envy away, this work is all about looking at your envy and engaging with it in a way that serves you.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/419

Have you ever felt so overwhelmed by your emotions that you'd do anything to forget what's bothering you? 

In those moments, reaching for a drink—and then another, and another—can feel like the only way to escape. But this pattern of using alcohol to numb difficult emotions creates a problematic cycle that actually decreases your emotional resilience over time.

Tune in this week to learn about one of the most common patterns that makes it difficult to change your drinking habits: the Escape archetype, and three strategies that will help you work with your emotions rather than trying to drown them.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/418

Have you ever set rules for yourself around drinking, only to find that they don't work? You have the best of intentions, but somehow you always end up right back where you started. What's going on here?

As it turns out, there's a very good reason why your drinking rules aren't effective - and it has nothing to do with a lack of willpower or discipline on your part.

In this episode, you’ll learn how your relationship with alcohol started forming long before you ever took your first drink, and how to finally break free from the frustrating cycle of setting and breaking rules.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/417

If you're constantly rushing through your days, checking off endless to-do lists, and using alcohol as a reward, you might be living in a "pleasure desert.”

When you're constantly focused on getting things done and denying yourself small pleasures, it's no wonder you feel the need to fill your evenings with alcohol. But what if there was another way?

Listen in this week to learn why the Reward and Upgrade drinking archetypes often go hand-in-hand, and how, by simply paying attention to the little joys sprinkled throughout your day, you can reduce your cravings and break out of this cycle.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/416

Have you ever taken a long break from drinking, only to find yourself eventually going back to it? 

So many people find themselves stuck in this frustrating cycle of stopping and starting again, wondering why they can't seem to make the change stick.

Listen in to hear one of our Take a Break coaches, Adriana Cloud, explore this common struggle. We discuss how the health benefits of not drinking, while important, are often not enough to overcome the deeper desires that alcohol fulfills and how to get off the seesaw of drinking and not drinking for good.

Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/

Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/

Get the full show notes, transcript, and more information here: https://rachelhart.com/415