It's Not About the Alcohol

In today's episode, Colleen unpacks a common fear for those trying to reduce their drinking: What if I want more? If you've ever found yourself preoccupied with making sure you have enough alcohol to get through an event—or worrying that you shouldn't want more—this episode will shift your perspective. Instead of battling with your brain over how much you'll drink, Colleen introduces a powerful mi...

In today's episode, Colleen breaks down why willpower is an exhausting and unsustainable way to change your behavior. If you've ever tried to "power through" not drinking or force yourself into good habits, only to fall back into old patterns, this episode will shift the way you think about change. Instead of relying on willpower to control your drinking, your eating, your productivity, or anythin...

Have you experienced lingering pain after an injury that doesn't go away even though you've done everything you can to heal?   Most of us assume that physical pain is a physical issue and seek medical diagnoses from expensive specialists who promise to fix the problem or at least manage the symptoms.    But what do you do when treatment doesn't work and chronic pain becomes demoralizing?    Today...

In today's episode, Colleen dives into the power of setting a central guiding intention—one that helps rewire limiting beliefs, quiet overthinking, and keep you moving forward even when things feel uncomfortable. She explains how to create a personal mantra that serves as both a compass and a reset button, giving you the emotional resilience to take action in spite of fear, doubt, or past conditio...

In today's episode, Colleen unpacks the hidden ways we keep ourselves stuck—whether it's staying in a comfort zone that no longer serves us, running on autopilot, or avoiding the call to expand into something greater. She explores the four zones we operate from (incompetence, competence, excellence, and genius) and how staying in the wrong one can quietly drain your energy and fulfillment. Plus, s...

Are you capable of earning more than you do?   A lot of brilliant women fall into the trap of doing their best work for someone else. Because the idea of going out on our own or trying something new is just too risky.   But if you're listening to this show because you're in the habit of using alcohol to cope with your stress, you already know that you've got some untapped potential.    What if the...

In today's episode, Colleen breaks down the difference between your comfort zone and your window of tolerance. She explains that while your comfort zone feels safe and familiar, real growth happens on the other side—when you're willing to feel a little uncomfortable and take small actions. Colleen shows how moving your body, even in tiny ways, can shift your mindset and help you manage stress more...

In this episode, Colleen shares her thoughts on the common fear of reverting to old habits—even when you're making positive changes. Instead of fighting those nagging thoughts, she explains how to step back, notice them for what they are, and gently shift your response. It's all about staying present, being kind to yourself, and gradually creating new, healthier patterns. Key Takeaways: Understand...

Are you tired of trying so hard because the changes you make never seem to last?   Most people invest their energy in external problems. They focus on fixing their drinking, eating, relationship, finances or physical health under the false belief that their circumstances and/or habits are holding them back.    But "stuck" is a feeling, not a fact. And your troubles are not the cause of this feelin...

In today's episode, Colleen shares a real-life moment of emotional sobriety in action—how a simple email first thing in the morning nearly hijacked her day and how she stopped the stress spiral before it took over. She explains the power of noticing sensations in your body before they trigger habitual reactions and how shifting your focus can change how you experience stress, time, and even your r...

In today's episode, Colleen reveals a surprising connection between your perception of time and your drinking habits. If you constantly feel rushed, overwhelmed, or like there's never enough time, your brain is likely using alcohol as an off-switch. But here's the real shift—your relationship with time, not alcohol, is the problem. Discover how changing the way you think about time can reduce your...

What if the secret to drinking less has nothing to do with willpower?   If you've noticed that you tend to boomerang back into old habits after a successful period of sobriety or moderation, you're not crazy.   But the problem is not the return of an old habit or unwanted behavior. It's how you respond to yourself when you make a mistake.    The change you need to make is to start learning from yo...

In today's episode, Colleen explores a common challenge: the struggle to maintain consistent effort in self-care and personal growth. She uncovers the hidden beliefs that might be driving resistance and shares how shifting your motivation—from fixing yourself to gifting yourself—can transform your relationship with self-care. Learn how to reconnect with your future self, reframe your mindset, and...

In today's episode, Colleen reveals a powerful strategy for creating lasting change by shifting your identity instead of relying on willpower or discipline. Discover how embracing the mindset of "I'm the type of person who…" can naturally align your behaviors with your goals, without the exhausting cycle of self-criticism or perfectionism. Colleen shares practical steps to practice being the versi...

If the reason you want to drink less is because you're afraid of future health problems, you'll likely find it hard to change your habits.   Thinking you "should be" drinking less is what makes alcohol use disorder a thinking problem, not a drinking problem.   Because if it's true that you "should be" drinking less, and yet you're still drinking too much, then something must be wrong. And the more...

In today's episode, Colleen introduces a transformative exercise to uncover the deeply rooted beliefs that might be holding you back from achieving your goals around alcohol. Learn how to identify these limiting thoughts, challenge their validity, and replace them with empowering beliefs that align with the identity you want to build. This episode is a must-listen for high-achieving women who are...

In today's episode, Colleen challenges you to radically shift how you dialogue with yourself by treating yourself as a trusted friend and cherished companion. Discover how identity-based change starts with the way you talk to yourself and how this simple practice can crowd out negative self-talk, foster self-respect, and lead to lasting transformation. Key Takeaways: Thoughts and Identity: Your th...

Does your all-or-nothing attitude towards alcohol make you feel like you have multiple personality disorder?    Thinking you have to choose between partying like a rockstar and staying completely sober triggers a battle between your inner rebel and inner responsible grown up.    You're stuck in hostage negotiations listening to your inner lawyers debate topics like, "is my drinking really that bad...

In this episode, Colleen shares how our habitual thoughts are often attempts to solve emotional problems and regulate our nervous systems. She dives into her own experience of stress-induced burnout, driven by hyper-focus on business analytics, and the creative stagnation it caused. By recognizing these patterns, Colleen highlights how to reset with small, intentional habits that prioritize self-c...

In this episode, Colleen shares a powerful mindset shift inspired by James Clear's philosophy: meaningful change doesn't require radical transformation. Instead, it's about embracing a process of incremental improvement, rooted in changing your identity and self-perception. Colleen explains why the first step to sustainable change is redefining how you think about yourself and the process of chang...

Have you noticed that the more you try to control your drinking, the harder it feels to control?   It's assumed that the only way to prevent over-drinking is no-drinking. If you can't stop once you start, don't start.    But science shows that people who identify as "sober alcoholics" are much more likely to relapse into binge drinking. Because they identify as diseased or damaged all-or-nothing p...

In today's episode, Colleen dives into the importance of setting realistic and achievable goals when it comes to detoxing or taking a break from alcohol. She shares insights on why habits feel hard to break, the role of internal programming, and the importance of creating an environment that supports your goals. If you've ever struggled with sticking to a goal or felt overwhelmed by the idea of ch...

In today's episode, Colleen unpacks a profound quote from Mark Manson and explores how the pursuit of positive experiences often leads to stress and dissatisfaction. She explains how accepting negative experiences can actually transform your emotional state and offers practical steps to break free from the cycle of overthinking and stress. If you've ever felt stuck in your head, driven by the need...

Do you think it's wrong to drink every day even if it's not causing problems and you truly enjoy it?   Alcohol use disorder is not defined by how much or how often you drink. It's when you want to drink less than you do and have a hard time sticking to your goals.    Twenty years ago, we were told a glass of wine every evening is good for heart health. While the Canadian government recently update...

In this episode, Colleen dives deep into how shifting your focus from what you don't want to what you truly desire can transform your mindset and your relationship with alcohol—and beyond. She explains why the brain's operating system doesn't understand "don't" and "shouldn't" and how these error codes keep us stuck in overthinking and emotional inflammation. Colleen offers practical strategies to...