How to Drink Less

*FREE GUIDE included in this episode—get yours below!*  One of the hardest parts of cutting back or taking a break from alcohol is figuring out what to say when people ask, “Why aren’t you drinking?” In this episode, I talk about: how to prepare ahead of time for social situations involving alcohol; how to handle pushy comments or pressure without compromising on your promises; how to make the dec...

Motivation is one of the most misunderstood concepts when it comes to changing your relationship with alcohol. A lot of people assume that if they were truly motivated, making a change would feel easy, or at least it would feel good. And when it's not easy and it doesn’t feel good, they start to think something has gone wrong—with their motivation or with them. In this episode, I’m unpacking...

Thinking about doing Dry January but already worried it’s going to be hard? In this episode, I’m breaking down how to approach Dry January in a way that’s actually realistic and useful—especially if alcohol has been one of your main ways of relaxing, coping with stress, or getting through social situations. We’ll talk about: the common mistakes that make people give up halfway through Dry January;...

This episode goes live on Christmas Day, which also marks five years since I stopped drinking. To celebrate—and to reflect—I’m sharing five of the most important lessons I’ve learned across five sober years. I talk about: why hearing other people’s sober stories is so powerful—and why you don’t need identical rock bottoms to feel seen; why understanding the reasons you drink matters more than havi...

What if one small pause could make drinking less feel easier? In this episode, I’m talking about one of the most effective—and most underestimated—tools for changing your drinking: delaying the first drink. This isn’t about willpower or forcing yourself to say no. It’s about interrupting autopilot, softening the sense of urgency around cravings, and giving yourself space to make a more intentional...

Here’s a radical reframe: How much you drink is not what determines if you have a healthy relationship with alcohol. You can drink often and feel fine, or drink once a month and feel completely out of control. The number of drinks doesn’t tell the real story. Here's what actually matters when it comes to your drinking: how you feel before, during, and after drinking;  whether you feel in cont...

In this episode, we’re talking about something radical—thanking the version of you who reached for alcohol. Most people who want to drink less carry years of regret, embarrassment, and self-judgment. They replay old mistakes and think, “I should’ve known better.”   But before alcohol ever became a problem, it was a solution. A way to cope, soothe, belong, relax, escape, or survive. Your past self...

This Thanksgiving episode explores a side of gratitude we don’t talk about enough—what happens when gratitude becomes something you use against yourself. If you’ve ever thought: “I have so much to be grateful for… so why do I still drink?” or “Other people have it worse. I shouldn’t be struggling with this,” this episode is for you. You’ll learn: how gratitude can get weaponized against your attem...

The holidays can bring a perfect storm of triggers—stress, celebrations, nostalgia, family dynamics, social pressure, loneliness, and the belief that drinking is simply “what we do” this time of year. If you’re trying to cut back, drink less, or stay sober, the festive season can feel like you’re swimming upstream. In this episode, I break down exactly why it feels harder to not drink during the h...

Ever feel like part of you wants to drink less, but another part of you grabs the wine anyway? You’re not weak. You’re not broken. And you’re definitely not alone. In this episode, I’m sharing one of the most powerful metaphors I’ve ever come across for understanding habit change: the elephant, the rider, and the path. Originally introduced by psychologist Jonathan Haidt and popularized by Chip an...

This episode is personal. Today, I want to tell you how I went from feeling trapped in a cycle of overdrinking, shame, and self-hatred to helping others break up with alcohol. I became a sobriety coach not because I studied it in a textbook, but because I lived it. I know what it’s like to feel stuck—knowing you're drinking too much but terrified of what life would be like without alcohol. I...

Have you ever tried to cut back on drinking because your partner or a friend said you should? Maybe you were determined to prove them wrong, or to show them you could change. But if that external pressure was your only motivation… it probably didn’t last. In this episode of How to Drink Less , I’m diving into why change that’s rooted in guilt, shame, or the desire to win someone else’s approval is...

So many people believe that if they just felt bad enough about their drinking, they’d finally stop. But shame isn’t a good motivator for change—it’s a trap. In this episode, I break down why shame keeps you stuck in the drinking cycle and what actually works instead. You’ll learn: why shame fuels avoidance, not awareness; how it triggers the stress response and sets you up to drink again; the diff...

When you reach for a drink, do you know why? And more importantly… do you like your reason? In this episode, we’re setting aside the unhelpful “good” vs. “bad” drinking binary and getting curious instead. I’ll walk you through one of the most powerful questions I use in coaching: " Why am I drinking right now—and do I like my reasons?" We’ll talk about: how to uncover your real motivatio...

If you’ve ever said, “I need a drink to unwind,” this episode is for you. Whether it's after a long day at work, a chaotic evening with the kids, or a moment of emotional overwhelm, many of us turn to alcohol as a quick fix for stress. But while drinking might feel like it helps in the moment, the long-term impact on your nervous system, sleep, and overall stress levels tells a different stor...

Is it even possible to have fun without alcohol? In today’s episode, I’m breaking down one of the most common fears I hear from clients: that life without drinking will feel boring, flat, or lonely. For years, I believed that too—I thought alcohol was what made things fun. But here’s what I’ve learned: alcohol doesn’t actually create fun. It just numbs the things that are standing in the way of fu...

“I don’t want to feel restricted.” It’s one of the most common reasons people resist taking a break from alcohol or cutting back.  But what if the restriction isn’t in saying no to alcohol? What if the restriction is everything you’re missing out on because you’re relying on alcohol to help you relax, feel confident, have fun, connect? In this episode, we explore: the hidden ways alcohol limits yo...

Mindset matters. But sometimes, you just want to know what to do . In this episode, I’m sharing 5 practical, doable tips to help you drink less—without needing more willpower or motivation. These are simple habit tweaks you can try right away, whether you’re working on cutting back or just being more mindful. You’ll learn:  • why proximity matters more than you think;  • how to interrupt the &quot...

You’ve probably heard the advice to take it "one day at a time," and in early recovery, that can be incredibly helpful. But what if it’s also what’s keeping you stuck? In this episode, I’m exploring why the one-day-at-a-time mindset can slow down your progress, drain your willpower, and keep you in negotiation mode with alcohol. We’ll talk about: how “one day at a time” keeps you reactin...

When you find yourself thinking “I need a drink” or “A drink would feel so good right now,” this one powerful question can help you pause, shift your perspective, and choose what actually serves you. In this episode, you’ll learn:  • why cravings narrow your attention—and how to widen the frame;  • how to recognize that wanting a drink is only one part of the truth;  • how asking yourself “What el...

Whether you meant to take a night off and didn’t… Whether you planned to stop at one glass of wine and didn’t… Whether were doing so well with your dry streak and then that night happened… I’ve got you. This episode is for the morning after, when you’re dealing with the hangover, the fog, the regret, the “Ugh, why did I do that?” spiral. I’ll walk you through what to do when you’ve had too much to...

Cravings are one of the most misunderstood parts of changing your drinking habit. Recently, I was a guest on Rachel Hart’s Take a Break podcast, and last week I shared part 1 of that conversation as a bonus episode. This is part 2, where Rachel and I are back together for a deep-dive into cravings. We talk about: what most people get wrong about cravings; why having an urge to drink isn’t a proble...

Ever had one of those days when you’re overwhelmed or exhausted and think, “A drink will make me feel better” ? You're not alone—and you're not wrong that it feels like it helps. That first drink brings a rush of dopamine and a temporary sense of relief. But here’s the truth: alcohol can’t actually fix what’s wrong. In this episode, I’ll walk you through: why your brain turns to alcohol...

This bonus episode is a special one. A few months ago, I was a guest on Take a Break , the podcast hosted by master coach Rachel Hart—creator of the Drink Archetypes and author of The Ultimate Guide to Drinking Less . Rachel has been a mentor and an inspiration to me, and I’ve been lucky to work with her inside her membership. In this conversation, we talk about: why focusing only on “how much” yo...

Many people assume they struggle to cut back on drinking because they like it too much. But what if you don’t actually like drinking as much as you think you do? In this episode of How to Drink Less , we unpack the difference between wanting alcohol and liking the experience of drinking it. What you discover might surprise you—and it could change everything about how you approach habit change. You...