Take a Break from Drinking

455: The Power of Delaying a Drink

What if changing your drinking didn't have to start with quitting, cutting back, or figuring everything out? For many people, the hardest part of the habit isn't the drink itself, but the moment the urge shows up and feels impossible to ignore. That pressure can make it seem like change has to be dramatic or all-or-nothing to count. This week, you'll learn a deceptively simple shift that can interrupt the habit without triggering panic or white-knuckling: delay. Listen in to hear how delaying the drink helps you get off autopilot, especially during the evening witching hour, why creating space between the urge and the action helps your brain learn something new, and why even imperfect attempts still matter. 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/ [https://rachelhart.com/guide/] Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ [https://rachelhart.com/tab/] Get the full show notes, transcript, and more information here: https://rachelhart.com/455 [https://rachelhart.com/455]

454: Why Sports and Drinking Feel So Connected

Why does watching sports without a drink feel like something is missing? Whether you love the game, tolerate it, or just see it as an excuse to get together, alcohol can feel baked into the entire experience. When you start thinking about drinking less, this connection can make it feel like sports, parties, or even belonging itself won't be the same. Listen in this week to learn why sports and drinking feel so connected and what's really happening in your brain when alcohol isn't there. You'll hear how expectations, not necessity, drive that uneasy or restless feeling, why your brain often interprets "unexpected" as "something's wrong," and how to relate differently to boredom, excitement, or social pressure on game day. 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/ [https://rachelhart.com/guide/] Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ [https://rachelhart.com/tab/] Get the full show notes, transcript, and more information here: https://rachelhart.com/454 [https://rachelhart.com/454]

453: Afraid You'll Lose Friends If You Stop Drinking? Listen to This. [Listener Q&A]

If you've ever worried that not drinking will make you boring, wondered whether your friendships can survive without alcohol, or if part of you thinks maybe you should just have one drink to keep things normal, this episode is for you. In this week's listener Q&A, you'll hear a question from Sean, who fears losing his friendships if he stops joining in with drinking. Tune in to learn why you believe you need alcohol to be your "best self," what's really happening when you drink to feel comfortable socially, and how to access the ease and connection you want without needing a chemical mute button. 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/ [https://rachelhart.com/guide/] Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ [https://rachelhart.com/tab/] Get the full show notes, transcript, and more information here: https://rachelhart.com/453 [https://rachelhart.com/453]

452: Why Fear-Based Motivation and Replacing Alcohol with Food Doesn't Bring Relief [Listener Q&A]

What if the pressure you're putting on yourself to change your drinking is actually the very thing keeping you stuck? In this episode, I answer a question from a listener named Deb who feels like she's on her last chance to get her drinking under control. She's caught in a familiar loop of replacing alcohol with snacking, and the frustration is palpable. But the real problem isn't the drink or the snack. So what is? Tune in this week to learn why fear-based motivation bypasses the emotional skill-building you actually need to create change, how to break the cycle of replacing alcohol with food (and why it happens), and the counterintuitive truth about discomfort that changes everything. Break the cycle of temporary challenges and learn how to make alcohol feel truly optional during my three-day Reset Your Drinking workshop starting January 21st, 2026. Click here to secure your ticket and discover how to find your "off switch" for lasting change: https://rachelhart.com/january/ [https://rachelhart.com/january/] 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/ [https://rachelhart.com/guide/] Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ [https://rachelhart.com/tab/] Get the full show notes, transcript, and more information here: https://rachelhart.com/452 [https://rachelhart.com/452]

451: The Identity Shift That Comes Before Drinking Less [Listener Q&A]

Do you have a strong desire to change your drinking and yet, you're not where you want to be? In this episode, I'm answering a question from a listener named Chris who's frustrated that he's still drinking more than he wants to, despite trying to make healthier choices. He's switched from hard liquor to premixed cans and is concerned about what his daily drinking is doing to his health. Tune in this week to hear how Chris's question speaks to so many things people are thinking about in the new year: the identity shift that comes with trying to drink less, the anxiety about how drinking may be impacting your health, and the frustration that despite so much effort, you're not where you want to be. Break the cycle of temporary challenges and learn how to make alcohol feel truly optional during my three-day Reset Your Drinking workshop starting January 21st, 2026. Click here to secure your ticket and discover how to find your "off switch" for lasting change: https://rachelhart.com/january/ [https://rachelhart.com/january/] 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/ [https://rachelhart.com/guide/] Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ [https://rachelhart.com/tab/] Get the full show notes, transcript, and more information here: https://rachelhart.com/451 [https://rachelhart.com/451]