Alcohol Minimalist: Change Your Drinking Habits!

Episode Summary:In this episode of the Alcohol Minimalist Podcast, Molly Watts dives into the essential difference between willpower and self-discipline—and why understanding this distinction can make all the difference in your journey to drinking less.Using the definition of self-discipline as “the ability to make yourself do things you know you should do, even when you don’t want to,” Molly explains why relying on willpower alone often leads to burnout, frustration, and ultimately, failure.She also shares practical strategies for building self-discipline, including clarifying your “why,” planning ahead for challenging situations, and practicing self-compassion. If you’ve ever struggled to follow through on your plans to drink less, this episode will give you the tools to make lasting changes—without relying on motivation or perfection.What You’ll Learn in This Episode:The Key Difference Between Willpower and Self-Discipline:Why willpower is reactive and short-term.How self-discipline helps you take consistent action toward your goals, even when it feels hard.Why Willpower Alone Isn’t Enough:The science behind willpower as a limited resource.How deeply ingrained drinking habits make willpower ineffective for long-term change.How to Build Self-Discipline Around Drinking Less:Clarify your “why” to stay motivated.Plan ahead to avoid relying on willpower in the moment.Practice small, sustainable habits that build momentum over time.Accept discomfort as part of the process—and remind yourself that it’s temporary.The Role of Self-Compassion in Lasting Change:Why beating yourself up after a slip-up undermines self-discipline.How to use curiosity and kindness to get back on track.Quotes to Remember:“Self-discipline is the ability to make yourself do the things you know you should do, even when you don’t want to.”“Willpower might help you say no once, but self-discipline builds the habits that make saying no unnecessary.”“Discomfort is temporary, but the pride you’ll feel for sticking to your goals will last.”Resources Mentioned:Sunnyside App: Molly’s favorite tool for tracking and reducing alcohol consumption. Start your free trial today at Sunnyside.com/Molly.Facebook Group: Join the Alcohol Minimalists: Change Your Alcohol Habits community for support and connection.Podcast Listening Guide: New to the podcast? Grab your free guide to explore episodes tailored to your journey. Take Action:Reflect on your “why” for drinking less. Write it down and revisit it daily.Choose one strategy from this episode to implement this week—whether it’s an alcohol-free night, planning ahead, or practicing self-compassion.Share this episode with a friend or loved one who might need support in their own journey.Has this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist 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 alcoholAbstinence 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” drinkingFollowing 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 ★

In this Think Thursday episode, we're diving deep into the concept of rumination—the exhausting cycle of repetitive, negative thinking. Molly breaks down why our beautiful, brilliant human brains get stuck in this mental quicksand and how it can sabotage our progress, especially when trying to change habits like drinking. More importantly, you'll learn science-backed strategies to interrupt this cycle and start moving forward Key Topics Covered:What is Rumination? Understanding how repetitive negative thinking traps us in unproductive loops.Why Do We Ruminate? Exploring how our brains are wired for survival and how modern-day emotional threats trigger overthinking.The Impact of Rumination: How chronic rumination fuels anxiety, depression, and stress, keeping us stuck in habits that don't serve us.Five Science-Backed Strategies to Stop Rumination:Switch from "Why" to "How": Move from self-criticism to solution-focused thinking.Purposeful Distraction: Engage your mind and body in meaningful activities to break negative loops.Practice Self-Compassion: Speak to yourself kindly and interrupt self-criticism.Set a Problem-Solving Time Limit: Contain overthinking with intentional time boundaries.Name It to Tame It: Label your thoughts to create distance and diminish their power.Actionable Challenge:This week, when you catch yourself spiraling into overthinking, visualize a big red stop sign. Pause, breathe, and ask yourself: What kind of thought is this? Then label it without judgment. This simple act is the first step toward lasting change.Resources Mentioned:📖 Dr. Susan Nolen-Hoeksema – Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life: A powerful guide on how women can overcome the cycle of rumination and take control of their thoughts.Buy on Amazon📚 Dr. Ethan Kross – Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: Discover how to manage your inner voice for better mental well-being.Buy on Amazon💙 Dr. Kristin Neff on Self-Compassion: Explore self-compassion practices and research.Visit Self-Compassion.org🎧 Related Episode on Worry: Dive deeper into how to manage worry and anxiety.Listen Now  ★ Support this podcast ★

In this insightful episode, Molly Watts dives into the power of challenging and changing your core beliefs about alcohol and yourself. As many navigate Dry January or strive to build a peaceful relationship with alcohol, Molly shares how deeply ingrained beliefs can keep us stuck in unwanted habits. Drawing inspiration from Think Again by Dr. Adam Grant, she discusses how curiosity and resilience can lead to meaningful change.Key Topics Discussed:Challenging Dry January Setbacks:Molly encourages listeners not to use one "off-plan" drinking day as proof they can't change.She emphasizes meeting yourself where you are and focusing on small, consistent actions aligned with long-term goals.Core Beliefs About Alcohol: Molly revisits the five deeply held beliefs about alcohol that often drive drinking habits:Alcohol relieves stress.   (Episode 158)Alcohol makes things more fun. (Episode 159)Alcohol creates connections. (Episode 160)Alcohol is a reward. (Episode 161)Alcohol keeps me going. (Episode 163)She explains how these beliefs contribute to desire and how science contradicts many of them.Self-Limiting Beliefs:Beyond alcohol, Molly discusses the stories we tell ourselves, like "I can't have fun without drinking" or "I've failed before, so I'll fail again."She highlights the importance of questioning whether these beliefs are always true.The Power of Rethinking (Inspired by Think Again): Molly introduces Dr. Adam Grant's insight:"Most of us spend too much time thinking about how to get people to think like us and too little time thinking about how to get ourselves to think differently."She emphasizes developing mental flexibility by embracing curiosity and the willingness to be wrong.Three-Step Framework for Changing Beliefs:Get Curious: Ask, What if I'm wrong about this?Embrace Being Wrong: Recognize that being wrong isn't failure—it's growth.Practice Resilience: Accept that change takes time and keep moving forward despite setbacks.Rewriting Self-Limiting Beliefs:Molly offers actionable steps to identify and challenge limiting beliefs.Example: Replace "I can't manage stress without drinking" with "I'm learning to manage stress with healthier tools like exercise or mindfulness."The Role of Curiosity and Resilience:Molly stresses that curiosity helps uncover blind spots, while resilience allows us to keep going despite challenges.Recommended Resources:Book Mentioned: Think Again by Dr. Adam GrantAlcohol Minimalist Programs:Drink-Less Success– 30-Day Mini-ProgramMaking Peace with Alcohol – 12-Month Group CoachingProof Positive – 12-Week 1:1 Coaching for WomenApp Recommendation: Sunnyside for tracking Action Steps:Identify One Core or Self-Limiting Belief: Write it down and ask, Is this always true?Challenge and Replace It: Develop a new, empowering belief to practice daily.Stay Curious and Resilient: Keep questioning old stories and be patient with your progress.Connect with Molly:Website: www.mollywatts.comFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEmail: [email protected] Thoughts:Molly leaves listeners with this empowering reminder:"When we change what we think, we change how we feel. When we change how we feel, we change how we act. And when we change how we act, we get different results in our lives."Until next time, choose peace.Have episode suggestions or questions? Reach out to Molly at [email protected]. Let’s continue this conversation and grow together! ★ Support this podcast ★

In this week’s Think Thursday, Molly dives into the fascinating role of dopamine—a neuromodulator at the core of motivation, habits, and long-term satisfaction. With Dryuary underway, this episode is your guide to understanding how dopamine works, why it influences how you feel during a break from alcohol, and what you can do to naturally boost dopamine levels.What You’ll Learn:Why dopamine is more about seeking rewards than experiencing them.How activities like eating, exercise, and alcohol affect dopamine differently.Why Dryuary can leave you feeling flat and how to overcome it.Science-backed strategies to balance dopamine and feel motivated, including movement, mindfulness, and effort-based rewards.Key Takeaways:Dopamine loves novelty and challenges—use Dryuary to explore new activities.Movement and creativity are powerful tools to reset your dopamine system.Social connection and gratitude are key to lasting happiness.Celebrate your progress, focus on what you’re gaining, and shift your mindset to boost joy and satisfaction.Resources Mentioned:Healthy Dopamine Boosters Guide: Download this free guide packed with simple, science-backed ways to support your brain during Dryuary and beyond. [Download here].Sign up for free group coaching sessions during Dryuary: [Subscribe here].Connect with Molly:WebsiteFacebook Group: Alcohol Minimalists – Change Your Drinking HabitsNext Steps: If you’re navigating Dryuary or exploring your relationship with alcohol, this episode is a must-listen. For more support, grab the Healthy Dopamine Boosters Guide and join the free coaching sessions this month.Choose peace, and have a great week! ★ Support this podcast ★