In this episode, Molly dives into a topic that resonates deeply with anyone struggling to build a peaceful relationship with alcohol: perfectionist or all-or-nothing thinking. Often disguised in subtle ways, this mindset can block progress and contribute to cycles of shame and guilt.
Molly uncovers how this cognitive distortion manifests in our drinking habits, why it keeps us stuck, and how to break free by understanding our mind’s powerful role in shaping behavior.

• What is All-or-Nothing Thinking?
  Understanding how perfectionism leads to feelings of failure when plans don’t go perfectly.
• The Vicious Cycle of Shame and Off-Plan Drinking:
  How small setbacks can snowball due to mental distortions and negative self-talk.
• The Cognitive Distortions That Trick Our Brains:
  • Mental filtering – focusing on failures while ignoring successes.
  • Disqualifying the positive – dismissing progress due to minor missteps.
• Why Being at Peace with Alcohol Doesn’t Mean It’s Always Easy:
  Learn how peace is rooted in mindset shifts, not perfection.
• Rewiring the Brain for Sustainable Change:
  Molly discusses why progress isn’t erased by one mistake and how small consistent efforts build resilience.
• Challenging AA’s “Day One” Mentality:
  Explore the science-backed benefits of avoiding the punitive “start over” mindset.

Key Takeaways:

1. Progress isn’t linear: One setback doesn’t erase the steps you’ve already taken.
2. Curiosity and compassion: Treat off-plan drinking as an opportunity to learn, not a failure.
3. Replace rigid rules with flexible strategies: The key to long-term success is a mindset shift, not perfect adherence to plans.

Mentioned in This Episode:

• Cognitive distortions like mental filtering and disqualifying the positive.
• The role of neural pathways in forming and breaking habits.
• The behavior map-results cycle for effective habit change.

Resources & Links:

• Join the Alcohol Minimalist Facebook Group for support and connection.
• Molly’s Book: Breaking the Bottle Legacy – Learn more about shifting your relationship with alcohol.

Connect with Molly:mollywatts.com

• Website:
• Instagram: @alcoholminimalist
• Email: [email protected]