Take a Break from Drinking

Have you ever caught yourself saying "You only live once!" as you reach for another drink?   The "you only live once" excuse often gets connected to alcohol in our minds, especially when you're seeking a more fun, adventurous, or unfiltered version of yourself. The challenge is that when your brain links the life you want to lead with drinking, trying to cut back can feel like saying no to being fully yourself or being all in on the experience of life.   Tune in this week to discover how to access your wild or bold side without needing a drink as permission, and 3 powerful thought swaps that help you keep that "you only live once" vibe while decoupling it from needing a drink.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/446

Transcribed - Published: 9 December 2025

Do you feel more comfortable with a drink in your hand at social events?   For years, my solution to social anxiety was simple: head straight to the bar, grab a drink, and feel that familiar wave of relief wash over me as the edges of my nervousness softened. But what happens when that glass becomes less of a choice and more of a requirement for feeling comfortable around other people?   Listen in this week to hear three thought swaps that will help you start questioning whether you're really more comfortable with a drink in your hand. This isn't about avoiding social situations or telling yourself alcohol is bad. It's about understanding the difference between masking discomfort and actually feeling comfortable in your own skin.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/445

Transcribed - Published: 18 November 2025

How often do you catch yourself thinking, "A drink makes everything better"?   Maybe it's at parties, during vacation, or just unwinding after a long day. Maybe your list of things that are "better with a drink" seems endless. If a drink makes everything better, does that mean not drinking makes everything worse? And if that's true, how can you ever cut back without feeling like you're missing out?   Tune in this week to discover three specific thought swaps to help you question the story that a drink makes everything better, so you can start poking holes in beliefs that are keeping you stuck in patterns that aren't serving you.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/444

Transcribed - Published: 11 November 2025

Have you ever found yourself reaching for that third drink… even though you're not really enjoying it anymore? Or maybe you wake up the next morning thinking, "Why did I do that again? I didn't even like how it made me feel."   The tension between drinking and not enjoying it creates a confusing internal struggle. Sobriety coach Adriana Cloud is back this week to explore this common frustration where part of you recognizes drinking isn't working for you anymore while another part keeps wanting more.   Tune in this week to learn why your brain creates this confusing internal conflict (and why it doesn't mean you're broken), and practical ways to work with this internal tension instead of fighting against it.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/443

Transcribed - Published: 4 November 2025

Ever notice how sometimes choosing not to drink feels less like a positive choice and more like self-punishment?   Maybe the commitment was clear in your mind - tonight, no drinks. But then you watch someone order that dirty martini while you sit with your water, and suddenly saying no feels like you're punishing yourself. That familiar tension rises up: the part of you that wants to stick to your word battling against the part that feels resentful.   If not drinking feels like punishment, you're not alone. Listen in this week to discover why you might be relying on virtue as a way to decline a drink, the reason self-punishment doesn't work, and what to do instead to create lasting change.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/442

Transcribed - Published: 14 October 2025

Have you ever wondered if you need to wear a certain label to get help with your drinking? Maybe you've thought, "I'm not really an alcoholic, but I don't feel like a normal drinker either."   You're not alone. This in-between space can feel incredibly isolating, especially when it seems like the only options are to identify as an alcoholic or keep struggling in silence. But what if the labels we've been told are essential to recovery are actually optional? What if they're doing more harm than good?   Tune in this week to discover why labels create a false black-and-white view of drinking problems when the reality exists on a spectrum. Whether you've struggled with labels or you're just curious about a different approach to changing your drinking habits, this episode will give you a fresh perspective on what's possible.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/441

Transcribed - Published: 7 October 2025

Most people have that one memory that makes them cringe - the party where they said the wrong thing, the meeting where they stumbled over their words, or when a simple "no thanks" to a drink turned into the most awkward moment of the night.   You spend so much energy trying to avoid these uncomfortable situations, building elaborate strategies to never feel that squirmy sensation again. But what if this avoidance actually makes social situations harder, especially when you're trying to change your drinking habits?   Tune in this week to learn how awkwardness impacts your ability to say no to a drink, why the Connector and Mask archetypes struggle most with this, and a simple reframe that transforms awkwardness from proof that something's wrong with you into a normal part of being human.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/440

Transcribed - Published: 30 September 2025

Have you ever stood in front of the growing selection of non-alcoholic beverages and wondered if they're a smart choice or a slippery slope?    Non-alcoholic drinks are everywhere now: fancy mocktails at restaurants, craft NA beers at the grocery store, entire shops dedicated to alcohol-free spirits. But beneath the surface of this booming market lies a deeper question that many people wrestle with: are these drinks helping you move forward, or are they keeping you stuck in old patterns? The answer isn't as straightforward as you might think.   Tune in this week as Adriana Cloud joins me to dig into the archetypes most connected to non-alcoholic drinks, and explore how to approach these beverages with curiosity rather than rules.    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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/439

Transcribed - Published: 23 September 2025

When you're standing in your kitchen with a craving, there's a moment where pouring the drink feels like the path of least resistance.    The familiar routine beckons - no thinking required, no uncomfortable feelings to navigate, just the well-worn neural pathway that promises immediate relief. But what if that sense of ease is actually an illusion?   Tune in this week as Adriana Cloud joins me to explore the hidden effort that comes with drinking on autopilot, and why the "easier" choice often creates more work on the back end. Most importantly, you'll understand why putting effort into change now saves you from the exhausting cycle of shame, self-pity, and mental obsession that comes from staying on the familiar path.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/438

Transcribed - Published: 16 September 2025

Ever noticed how that evening glass of wine feels less like a drink and more like a reward? Do you pour that drink and think, “Finally, something for me?”   A reward for all the invisible work you do every day. The mental load, the scheduling, the endless to-do lists that nobody else sees.   Listen in this week to discover the connection between invisible labor and your drinking habits, and practical ways to acknowledge your labor without reaching for a drink. If you've ever felt like a drink is the only recognition you get for all you do, this episode is for you.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/437

Transcribed - Published: 9 September 2025

Society has taught us a script about alcohol that keeps millions of people stuck. The story says you're either a normal drinker who can take it or leave it, or you're powerless and must quit forever.    This black-and-white narrative has been reinforced by treatment models and cultural messaging for nearly a century, leaving no room for the possibility of actually changing your relationship with alcohol.   Tune in this week to discover why the traditional all-or-nothing approach to drinking actually keeps you stuck, what happens when you shift from shame to curiosity, and a new playbook for sustainable change based on understanding and skill-building.    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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/436

Transcribed - Published: 2 September 2025

Have you ever wondered why "one more drink" never quite delivers what you're hoping for?   Most people assume that when you keep reaching for more alcohol, it's a willpower problem. But there's actually a psychological and physiological phenomenon at play here called diminishing returns.    Tune in this week to hear exactly why "one more" never delivers what you're hoping for, and how understanding diminishing returns changes everything about how you approach those moments when you want just one more sip, one more glass, one more round.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/435

Published: 26 August 2025

Have you ever wondered why "one more drink" never quite delivers what you're hoping for?   Most people assume that when you keep reaching for more alcohol, it's a willpower problem. But there's actually a psychological and physiological phenomenon at play here called diminishing returns.    Tune in this week to hear exactly why "one more" never delivers what you're hoping for, and how understanding diminishing returns changes everything about how you approach those moments when you want just one more sip, one more glass, one more round.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/435

Transcribed - Published: 26 August 2025

Have you ever found yourself lying awake at night, replaying all the "stupid" things you did while drinking? That mental highlight reel of moments you wish you could take back, the choices that make you cringe, the decisions that still make you shake your head in disbelief?   Regret about your drinking weighs you down like a heavy backpack filled with rocks. You're hauling it around everywhere, convinced that feeling bad enough about past mistakes will somehow protect you from repeating them. But that backpack isn't helping you change. It’s keeping you stuck looking backward instead of moving forward.   Sobriety coach Adriana Cloud is back on the show this week to discuss how to let go of regret about drinking, and how, when you stop wishing for a time machine and start being a detective about your past decisions, you gain the insights needed to create different outcomes.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/434

Transcribed - Published: 19 August 2025

Have you ever tried to chase that perfect feeling?    You know the one - where everything feels just right. Maybe it's after that first glass of wine, during a celebration, or in those moments when you're feeling completely confident and in control. And then... it starts to fade.   Tune in this week to learn why the buzz fades and how accepting that it's supposed to can completely transform your relationship with alcohol. If you've ever found yourself trying to recapture that feeling by ordering another drink, extending the night, or telling yourself "just one more,” this week's episode is for you.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/433

Transcribed - Published: 12 August 2025

The shame spiral around drinking often starts with something that seems completely logical. You know alcohol isn't serving you, yet you still genuinely enjoy it. This creates a mental tug-of-war where you're constantly battling against your own desires, telling yourself you shouldn't want what you clearly do want.    Most people spend years stuck in this exhausting cycle, believing that if they just feel bad enough about their cravings, they'll finally change. The solution here isn't about convincing yourself not to like something. It’s about uncovering the deeper reasons behind your desire.   Tune in this week to discover how treating your cravings with curiosity instead of judgment opens up a completely different path forward. You’ll learn why trying to talk yourself out of liking alcohol actually keeps you stuck, and what happens when you flip the script entirely.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/432

Transcribed - Published: 5 August 2025

The shame spiral around drinking often starts with something that seems completely logical. You know alcohol isn't serving you, yet you still genuinely enjoy it. This creates a mental tug-of-war where you're constantly battling against your own desires, telling yourself you shouldn't want what you clearly do want.    Most people spend years stuck in this exhausting cycle, believing that if they just feel bad enough about their cravings, they'll finally change. The solution here isn't about convincing yourself not to like something. It's about uncovering the deeper reasons behind your desire.   Tune in this week to discover how treating your cravings with curiosity instead of judgment opens up a completely different path forward. You'll learn why trying to talk yourself out of liking alcohol actually keeps you stuck, and what happens when you flip the script entirely.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/432

Published: 5 August 2025

The floodgates metaphor captures exactly how it feels when you reintroduce alcohol after a break - like you've lost all control and are being swept downstream.    You watch your progress unravel, find yourself right back in old patterns, and wonder why you keep making the same mistakes. This experience leaves many people trapped in an exhausting on-again, off-again relationship with alcohol, convinced that something must be wrong with them or their brain.   Tune in this week to learn why reintroducing alcohol after periods of abstinence can feel so overwhelming and out of control. You’ll hear how to break free from this cycle by completely resetting your approach to periods of abstinence, and how to use curiosity to understand what your brain has learned from drinking.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/431

Transcribed - Published: 29 July 2025

You've made the list. You have all the reasons why drinking less is a smart choice. You know all the benefits and you really do want to change. So why isn't that enough in the moment? Why does your motivation disappear the second a craving shows up or as soon as you've finished your first drink?   Many people spend years believing that their long list of good reasons should be enough to change my drinking habits. They’re bursting at the seams with benefits and regrets, convinced they should just know better by now. The mistake here? Trying to logic yourself out of desire, waiting for all your good reasons to rewire your brain.   Join me this week to learn how desire really works, why you find yourself on autopilot the moment a craving hits, and what to do about it.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/430

Transcribed - Published: 15 July 2025

What’s the difference between having fun and chasing it? As kids, most people have a good 15 years of life when they knew how to have fun without a drink in their hand. Back then, your brain had no idea that the perception of fun could be outsourced to something external. You just went out and created your own enjoyment.   When you get in the habit of drinking to have fun, you start expecting things to be fun with little to no effort. You sit there passively waiting for fun to happen to you, turning to your external environment and saying, "Okay, now you're in charge of my ability to have a good time."   When you primarily consume fun through drinking, eating, watching TV, or scrolling online, you're looking for that easy dopamine hit that keeps you in a cycle you’re probably not super happy with. So, tune in this week to discover how to stop chasing fun, and how to start actually having fun.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/429

Transcribed - Published: 1 July 2025

When contemplating taking a break from drinking or cutting back, most people focus on how hard it will be. They anticipate struggle, discomfort, and missing out on fun.    Our brains are actually designed to avoid hard things. We’re wired to seek pleasure, avoid pain, and expend the least amount of energy possible. This motivational triad helped humans survive thousands of years ago when daily life required immense effort just to find food and shelter. But in today's world, where survival is relatively easy, this same wiring can keep you stuck in patterns that no longer serve you.   This week, you’ll hear how, whether it’s changing your relationship with alcohol or any other challenging goal, choosing to do hard things forces you to grow and stretch beyond what you think you're capable of.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/428

Transcribed - Published: 24 June 2025

When contemplating taking a break from drinking or cutting back, most people focus on how hard it will be. They anticipate struggle, discomfort, and missing out on fun.    Our brains are actually designed to avoid hard things. We're wired to seek pleasure, avoid pain, and expend the least amount of energy possible. This motivational triad helped humans survive thousands of years ago when daily life required immense effort just to find food and shelter. But in today's world, where survival is relatively easy, this same wiring can keep you stuck in patterns that no longer serve you.   This week, you'll hear how, whether it's changing your relationship with alcohol or any other challenging goal, choosing to do hard things forces you to grow and stretch beyond what you think you're capable of.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/428

Published: 24 June 2025

Ever felt like you just need a drink to handle discomfort? In this episode, you’ll hear how a terrifying bus ride through Alaska’s Denali National Park helped me realize that discomfort isn’t the enemy – it’s the chaos we create around it that trips us up.   Through a narrow, winding road perched over sheer cliffs, fear consumed me. I reacted, resisted, and distracted myself, escalating the discomfort into a mental spiral. But when the journey turned back, I chose a different approach: staying present, feeling the discomfort, and observing it. That’s when everything changed.   Tune in to learn how you can apply the skill of staying present through discomfort to urges, whether it's alcohol or any challenging emotion. The key to breaking habits is focusing on the discomfort, not escalating it into chaos. Letting the discomfort be there without reacting is the first step to regaining control and shifting your relationship with alcohol – and life.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/427

Transcribed - Published: 17 June 2025

The hidden influence of "drinking the good stuff" is shaping your relationship with alcohol in surprising ways. As you upgrade your drink choices to fancy wines, craft beers, or top-shelf spirits, you might notice thought patterns around waste and value that are driving overconsumption.   Our beliefs about what constitutes "good" alcohol trace back to ancient times, when Greeks first established wine as an elite drink compared to the beer consumed by common people. These age-old status distinctions continue influencing modern drinking habits, as many of you feel compelled to finish expensive or rare drinks rather than "waste" them – even when you've had enough.   Listen in this week to learn how labeling certain drinks as special, rare, or healthy impacts your consumption patterns and makes changing your drinking habits more challenging. Understanding this is what allows you to question whether the "good stuff" narrative truly serves you, or if it's simply marketing and social conditioning getting in the way of mindful drinking.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/426

Transcribed - Published: 10 June 2025

The hidden influence of "drinking the good stuff" is shaping your relationship with alcohol in surprising ways. As you upgrade your drink choices to fancy wines, craft beers, or top-shelf spirits, you might notice thought patterns around waste and value that are driving overconsumption.   Our beliefs about what constitutes "good" alcohol trace back to ancient times, when Greeks first established wine as an elite drink compared to the beer consumed by common people. These age-old status distinctions continue influencing modern drinking habits, as many of you feel compelled to finish expensive or rare drinks rather than "waste" them – even when you've had enough.   Listen in this week to learn how labeling certain drinks as special, rare, or healthy impacts your consumption patterns and makes changing your drinking habits more challenging. Understanding this is what allows you to question whether the "good stuff" narrative truly serves you, or if it's simply marketing and social conditioning getting in the way of mindful drinking.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/426

Published: 10 June 2025

When you’re out with friends and everyone orders drinks, you might have thoughts like, “Well, you only live once. I want to enjoy it!” Despite wanting to drink less (or not at all), you order yourself a drink too.   You might think that having more discipline in moments like these would help you resist, but I'm here to tell you that discipline, willpower, and scare tactics aren’t the solution.   In this episode, I break down two essential steps to help you navigate social situations without alcohol. We explore how to work with your specific Drink Archetype to understand the deeper desires behind your cravings, and I show you exactly what your brain learns when you consistently use alcohol in social settings.    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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/425

Transcribed - Published: 3 June 2025

When someone successfully moderates their drinking or says no to alcohol in situations where they previously would have reached for a drink, they tend to view it as a fluke and go back to worrying about when they'll slip up again. But was it a fluke?   As humans, we often attribute our wins to external factors - the circumstances, other people, or pure luck - rather than acknowledging our own role in making better choices. However, this mindset of not taking credit for your achievements actually makes it harder to create lasting change. So, it’s time to start recognizing the agency you exercised in these moments, even if it didn’t feel present in the moment.   Sobriety coach Adriana Cloud is back on the show this week, helping you explore the thoughts and feelings that drive successful choices around alcohol, so you can create a blueprint for repeating those results over and over, instead of dismissing your progress as a fluke.    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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/424

Transcribed - Published: 27 May 2025

Have you ever woken up after drinking too much and immediately thought either, “I f*cked up” or “I must be f*cked up?” These two seemingly similar thoughts actually reveal deep-rooted societal beliefs about drinking problems that might be keeping you stuck.   It doesn't matter your age, gender, education level, or socioeconomic status – these thoughts show up consistently and create major roadblocks to changing your drinking habits.    In this episode, you’ll learn where these thoughts come from, why they're so harmful, and what you need to understand instead. This line of thinking leads to shame and self-blame that make lasting change nearly impossible, and it’s time to break free from this vicious cycle of pathologizing your behavior around alcohol.    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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/423

Transcribed - Published: 20 May 2025

Apply to work with Rachel 1:1 and get 360-degree support to figure out a relationship with alcohol that works for you. Find out more at rachelhart.com

Transcribed - Published: 14 May 2025

Have you ever set a firm intention not to drink, only to find your good intentions fall apart later in the day? It's a frustrating cycle that can leave you wondering what's wrong with you. But here's the truth: your good intentions aren't failing because of some personal flaw. They're failing because they're missing a crucial element.   On last week’s show, you learned why good intentions are just visions without plans. Today, you’ll learn the exact practice you need when temptation strikes—and it's probably not like anything you’ve been told before.   Tune in to discover why simply having good intentions isn't enough when it comes to changing your drinking habits. Rather than fighting temptation, you’ll get a technique to interrupt the habit cycle by simply acknowledging it with curiosity, and you'll gain the awareness needed to create lasting change in your relationship with alcohol.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/422

Transcribed - Published: 13 May 2025

Do you start each morning with the best of intentions for your drinking only to watch them crumble by evening? That frustrating cycle isn't a sign of personal failure—it's evidence that you're missing a crucial element in your approach to change.   The truth is, those morning intentions aren't the problem. They're genuine and meaningful, but when you tell yourself "I won't drink tonight" or "I'll stop after two glasses," you're creating a vision without a roadmap to get there.    Listen in this week to learn how you might be trapped in the "I should know better" mindset, how it’s sabotaging your progress, and how to finally break free from this frustrating cycle.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/421

Transcribed - Published: 29 April 2025

Do you set strict rules about when and how much you can drink, only to break them and feel worse than before?    When most people try to change their drinking habits, they immediately look for external parameters—only drinking on weekends, limiting to two drinks, or never drinking before 6PM. But these arbitrary rules completely bypass the most important question: why do you want to drink in the first place?    So, what would change if you dropped the rules and actually put yourself in charge? Sobriety coach Adriana Cloud is back on the show this week to discuss why real transformation happens when you shift from rule-following to self-awareness.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/420

Transcribed - Published: 15 April 2025

Have you ever found yourself envious of people who seem to drink with ease?   If you’re changing your relationship with alcohol, envy toward “normal drinkers” might feel familiar—but it also holds surprising insight into how your habit formed, and how you can begin to change it.   In this episode, you’ll learn how understanding envy helps you uncover limiting beliefs, sheds light on your drink archetype, and offers a deeper understanding of what you’re really craving when you reach for a drink. Rather than pushing envy away, this work is all about looking at your envy and engaging with it in a way that serves you.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/419

Transcribed - Published: 8 April 2025

Have you ever felt so overwhelmed by your emotions that you'd do anything to forget what's bothering you?    In those moments, reaching for a drink—and then another, and another—can feel like the only way to escape. But this pattern of using alcohol to numb difficult emotions creates a problematic cycle that actually decreases your emotional resilience over time.   Tune in this week to learn about one of the most common patterns that makes it difficult to change your drinking habits: the Escape archetype, and three strategies that will help you work with your emotions rather than trying to drown them.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/418

Published: 1 April 2025

Have you ever felt so overwhelmed by your emotions that you'd do anything to forget what's bothering you?    In those moments, reaching for a drink—and then another, and another—can feel like the only way to escape. But this pattern of using alcohol to numb difficult emotions creates a problematic cycle that actually decreases your emotional resilience over time.   Tune in this week to learn about one of the most common patterns that makes it difficult to change your drinking habits: the Escape archetype, and three strategies that will help you work with your emotions rather than trying to drown them.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/418

Transcribed - Published: 1 April 2025

Have you ever set rules for yourself around drinking, only to find that they don't work? You have the best of intentions, but somehow you always end up right back where you started. What's going on here?   As it turns out, there's a very good reason why your drinking rules aren't effective - and it has nothing to do with a lack of willpower or discipline on your part.   In this episode, you’ll learn how your relationship with alcohol started forming long before you ever took your first drink, and how to finally break free from the frustrating cycle of setting and breaking rules.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/417

Transcribed - Published: 25 March 2025

Have you ever set rules for yourself around drinking, only to find that they don't work? You have the best of intentions, but somehow you always end up right back where you started. What's going on here?   As it turns out, there's a very good reason why your drinking rules aren't effective - and it has nothing to do with a lack of willpower or discipline on your part.   In this episode, you'll learn how your relationship with alcohol started forming long before you ever took your first drink, and how to finally break free from the frustrating cycle of setting and breaking rules.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/417

Published: 25 March 2025

If you're constantly rushing through your days, checking off endless to-do lists, and using alcohol as a reward, you might be living in a "pleasure desert.”   When you're constantly focused on getting things done and denying yourself small pleasures, it's no wonder you feel the need to fill your evenings with alcohol. But what if there was another way?   Listen in this week to learn why the Reward and Upgrade drinking archetypes often go hand-in-hand, and how, by simply paying attention to the little joys sprinkled throughout your day, you can reduce your cravings and break out of this cycle.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/416

Transcribed - Published: 18 March 2025

Have you ever taken a long break from drinking, only to find yourself eventually going back to it?    So many people find themselves stuck in this frustrating cycle of stopping and starting again, wondering why they can't seem to make the change stick.   Listen in to hear one of our Take a Break coaches, Adriana Cloud, explore this common struggle. We discuss how the health benefits of not drinking, while important, are often not enough to overcome the deeper desires that alcohol fulfills and how to get off the seesaw of drinking and not drinking for good.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/415

Transcribed - Published: 4 March 2025

How often do you declare to yourself, “I’m just someone who…” fill in the blank? Can’t moderate your drinking? Has an addictive personality? Is broken and has no willpower?   It's easy to turn your frustrations with drinking into sweeping declarations about who you are. But what if these thoughts aren’t as true as they feel, and there was an alternative explanation that had nothing to do with you as a person?   Listen in this week to learn how zooming in on one specific moment can reveal the real reason behind your temptations and cravings, and why understanding what's really driving your behavior in each moment is the key to changing your relationship with alcohol.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/414

Transcribed - Published: 25 February 2025

Do you ever feel like you're stuck in a cycle of cravings and excuses when it comes to drinking? It's easy to believe that the only way out is through sheer willpower and discipline, but sometimes, all you need is a new thought to prevent yourself from pouring a drink.   In this episode, you’ll learn four powerful "breakthrough thoughts" that can help you quickly change your perspective on drinking. These thoughts are designed to interrupt your usual patterns of thinking and give you a new way to approach your cravings.   By the end of this episode, you'll have a toolkit of breakthrough thoughts that you can use anytime you find yourself wanting to reach for a drink. These thoughts will help you reframe your desire for alcohol, question your subconscious beliefs, and ultimately make the choice that aligns with your goals.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/413

Transcribed - Published: 18 February 2025

Do you ever find yourself inconveniencing yourself without even giving others a chance to say no to your requests?    This habit of not asking for what you want can have a bigger impact on your life than you might think. In fact, it could be contributing to your drinking more than you'd like.   In this episode, I share a personal story about how I caught myself falling into this pattern and the realization I had about its connection to the reward archetype. Discover how the small, seemingly inconsequential decisions you make throughout the day can influence your cravings later on, why willpower and discipline alone won't be enough to change your drinking habits, and what you can do instead to start shifting this pattern.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/412

Transcribed - Published: 11 February 2025

Do you find yourself reaching for a drink when you're around certain people who get on your nerves?   It may seem like alcohol is making the situation more tolerable, but is it really?   Sobriety coach Adriana Cloud joins me this week to discuss the common struggle of feeling like you can only stand someone if you're drinking. We explore the underlying boundary and mindset issues at play, and offer a new perspective on dislike.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/411

Transcribed - Published: 4 February 2025

Did your Dry January not go as planned?    Don't worry, you're not alone. Research shows that more people fail at Dry January than succeed. But have you ever considered how every seeming failure might just be the next step on your journey to changing your relationship with alcohol?   In this episode, I share a powerful mindset shift that can transform how you approach any goal related to your drinking, and show you how to mine the gold from your "failures" and use that data to better understand your habit.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/410

Transcribed - Published: 28 January 2025

Do you ever feel like your cravings get out of control?   What if you could transform your relationship with cravings from something you dread to something you actually look forward to?   In this episode, sobriety coach and hypnotist Adriana Cloud shares a genius analogy that will change how you view your cravings. Listen in to discover how making one simple mental shift can help you more easily say no to a drink - and actually start to love your cravings.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/409

Transcribed - Published: 21 January 2025

Are you mystified by your own drinking behaviors? Do you struggle to understand why you can occasionally easily moderate, while other times you spiral out of control?   Sobriety coach and hypnotist Adriana Cloud is here to share her decade-long journey with daily drinking. Although Adriana never identified as an alcoholic, she knew something about her relationship with alcohol felt off. And in this episode, she shares how this realization led her on a path of not only changing her drinking habits, but of deep personal development.   Listen in this week as we explore the impact of the think-feel-act cycle on our drinking behaviors, and how tapping into the unconscious mind through techniques like hypnosis can help disrupt old patterns and form new, healthier habits.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/408

Transcribed - Published: 14 January 2025

So you’ve got your compelling reason—your rationale to go after change in the face of discomfort. The only problem is, it doesn’t seem to be helping you drink less or stop altogether. Is it not compelling enough?   Maybe that’s part of it, sure (and that is easily fixed, as I’ll share). But perhaps you’re putting too much stock in that compelling reason. You could be expecting too much from it. Instead, it’s time to change your mindset.   Tune in to this episode for a quick refresher on what a good compelling reason can be and how to work with it. You’ll learn the most common stumbling blocks and how to avoid them, including connecting with your compelling reason on a regular basis.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/407

Transcribed - Published: 7 January 2025

It’s almost here: Dry January. You know you want to take a break, but you’re not sure how. Even worse, maybe you’ve tried this before and either couldn’t stick with it or didn’t see any changes.   You might not realize it, but your plans to focus on not drinking may be setting you up for failure. Instead, you need to shift your thinking about the substance and focus on becoming a person of substance.   Tune in to learn how to purposefully direct your brain away from what’s easy and toward a different direction—where real change occurs. Then, find out the six things you need to focus on to have a successful Dry January and drink less this year.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/406

Transcribed - Published: 31 December 2024

It's easy to see why you might pour yourself a glass of wine when things aren't going your way, but what happens if your life seems to be working out fine? Why are you still reaching for a drink?   You've been tricked into thinking happiness must be obtained, which is why, in order to change your actions—using alcohol for quick relief—you must first change how you think. The truth is, negative emotions are just a part of the human experience.   Listen in to learn how to avoid the trap of thinking you have "no right to complain," which can actually worsen your relationship with alcohol. Even more, you'll find out how to accept any emotion you are having at this moment.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/405

Published: 24 December 2024

It’s easy to see why you might pour yourself a glass of wine when things aren’t going your way, but what happens if your life seems to be working out fine? Why are you still reaching for a drink?   You’ve been tricked into thinking happiness must be obtained, which is why, in order to change your actions—using alcohol for quick relief—you must first change how you think. The truth is, negative emotions are just a part of the human experience.   Listen in to learn how to avoid the trap of thinking you have “no right to complain,” which can actually worsen your relationship with alcohol. Even more, you’ll find out how to accept any emotion you are having at this moment.   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/   Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/   Get the full show notes, transcript, and more information here: https://rachelhart.com/405

Transcribed - Published: 24 December 2024