Tribe Sober - inspiring an alcohol free life!

Janet

How do I stop drinking? How do I cut down? Am I drinking too much? I’m sober but why aren’t I happy? Why do people stop drinking? If you ask yourself these kind of questions then this podcast is for you. This show is for people who want to learn how to stop drinking and learn to thrive in their alcohol free lives. If you have given up drinking, would like to give up drinking or are just plain sober curious this weekly podcast is for you. We have recovery stories to inspire you, experts to inform you and QuitLit authors to entertain you. After struggling with alcohol dependency for years Janet Gourand finally ditched the booze in 2015. She founded tribesober.com in 2015 and has helped hundreds of people to ditch the booze and thrive in their sobriety since then. Tribe Sober offer a membership, workshops, challenges and recovery coaching. For more info go to tribesober.com or email janet@tribesober.com

  1. 6d ago

    From Moderation to Freedom: Lynn's Goodbye Alcohol Letter

    This week Janet talks to Tribe Sober member Lynn Griffith from Durango, Colorado, who shares her powerful journey from decades of drinking to discovering the freedom of an alcohol-free life. Lynn first began worrying about her drinking back in 1999, yet it took many years, several attempts at sobriety, and countless moderation strategies before she finally found lasting freedom. In this honest conversation, she reflects on the exhaustion of trying to control alcohol, the impact on her health, confidence and creativity, and why mindset change has been the key to making sobriety stick. The episode concludes with Lynn reading her beautifully written "Goodbye Alcohol" letter—a heartfelt farewell to a substance that stole decades of precious time and energy. In this episode: Why Lynn knew she had a drinking problem as far back as 1999 The moderation tricks that never worked How a health scare became a turning point The books and podcasts that helped shift her thinking Why community support is essential for lasting sobriety The surprising role of alcohol-free drinks in her recovery The connection between drinking, depression and cognitive decline How alcohol robbed her of confidence, creativity and vitality Why it's never too late to reclaim your health and happiness The importance of taking recovery one day at a time Finding your tribe and building meaningful sober connections Memorable Quotes "I know how I felt drinking and I know how I feel not drinking, and there's just no comparison." "I wish someone had told me that it's so much easier just to quit than spend a lifetime trying to moderate." "I don't want to be an old lady drunk." "The poisonous effects of every previous night confiscated my brain cells, robbed me of my confidence, tamped down my spirit and crushed my creativity." Lynn's Top Tip "Just don't drink." It sounds simple, but as Lynn explains, recovery begins one day at a time. Focus on the one thing that matters most in early sobriety and allow everything else to follow. About Tribe Sober At Tribe Sober we help people discover that an alcohol-free life doesn't have to be boring, lonely or difficult. Through community, connection, coaching and education, we support our members to create a life they no longer want to escape from. Interested in taking a break from alcohol? Join our next 3-Day Reset taking place 1–3 July. During the Reset you'll discover: Why alcohol affects us differently as we get older The neuroscience behind cravings How to navigate social situations alcohol-free Practical tools to make sobriety stick How to create an alcohol-free lifestyle you genuinely enjoy Find out more at: Tribe Sober Subscribe & Review If you enjoyed this episode, please subscribe, leave a review and share it with someone who might benefit from hearing Lynn's inspiring story. Every conversation helps break the stigma around alcohol and shows others that change is possible at any age.

    29 min

  2. Jun 20

    Recovery Rewired Series : Recovery is Repetition

    Recovery Rewired: Why Knowing Better Isn’t Enough Episode 3: Recovery Is Repetition Creating From the Future Instead of the Past This week we conclude our three-part Recovery Rewired series with perhaps the most important question of all: If I understand my patterns and I can see what’s happening, how do I actually change? The answer is surprisingly simple: Recovery is repetition. Not perfection. Not willpower. Not motivation. Repetition. In this episode, Lynette explores how the brain rewires itself through small repeated actions, and why lasting sobriety is built one choice, one breath, one pause, and one day at a time. Following the continuing story of “May,” we discover that awareness alone isn’t enough. Real transformation begins when we consistently practice new responses to old triggers. Through neuroscience, practical recovery tools, and real-life examples, Lynette explains how confidence is built through evidence, how the brain’s Reticular Activating System (RAS) shapes what we notice, and why the tiny decisions we repeat each day ultimately create our future. In This Episode Why recovery is a practice, not a single decision The difference between understanding a pattern and rewiring a pattern How neuroplasticity changes the brain through repetition What the Reticular Activating System (RAS) is and why it matters in recovery Why confidence comes after action, not before it How urge surfing teaches the brain that cravings are survivable What it means to change a habit by 10% Why community, accountability, and connection accelerate recovery How small daily actions create a new identity May’s Recovery Journey When May joined Tribe Sober, she wasn’t thinking about ninety days sober. She wasn’t trying to figure out how she would stay sober forever. She was focused on the next craving. The next Friday. The next difficult moment. Instead of trying to change everything overnight, May began taking the next best step. She joined Zoom meetings. She connected with others in recovery. She posted in the WhatsApp group. She learned urge surfing. She experimented with breathwork. She listened to podcasts while walking. She reached out instead of isolating. Most importantly, she stopped trying to win forever and focused on one decision at a time. Today, May is ninety days sober. Not because of one dramatic breakthrough. But because of hundreds of tiny choices repeated over time. Key Takeaways Recovery is not about becoming someone different; it’s about becoming who you were always capable of being. The brain changes through repetition, not information. Confidence grows from evidence, not positive thinking. Every urge survived becomes proof that you can trust yourself. The brain pays attention to what you repeatedly focus on. Small changes repeated consistently create lasting transformation. Community provides new evidence that change is possible. Memorable Quotes from this Episode “The brain changes because you repeatedly practice something new.” “Confidence is not created through positive thinking. Confidence is created through evidence.” “An urge is not an emergency.” “Where attention goes, wiring grows.” “Recovery isn’t one big decision. Recovery is thousands of small decisions repeated long enough that the brain starts predicting a different future.” “The brain predicts from the past. Recovery asks us to create from the future.” Reflection for the Week Choose one thing. Just one. One thought. One habit. One reaction. One daily ritual. And change it by 10%. Not dramatically. Not perfectly. Just intentionally. Ask yourself: What is one small interruption I can make to an old pattern? What is one piece of evidence I can create today? What is the next best step available to me right now? Remember: You don’t need to figure out forever. You only need to take the next step. Recovery Rewired Series Recap Episode 1: Why the Brain Chooses Alcohol The brain predicts from the past. Episode 2: The Theatre of Surprise We stop pretending we don’t see the pattern. Episode 3: Recovery Is Repetition We consciously create a new future. If You Enjoyed This Series If you’ve enjoyed the Recovery Rewired series, please leave us a rating and review. It helps more people discover the Tribe Sober Podcast and supports our mission of helping people create a life they no longer need to escape from. And if you’re ready to take the next step in your own recovery journey, we’d love to support you. Visit: www.tribesober.com Or email Lynette directly: lynette@llrcoaching.com Music Credit Intro and outro music: “Remember” by Sutherland

    21 min

  3. Jun 13

    Recovery Rewired Series - The Theatre of Surprise

    Recovery Rewired:  Why Knowing Better is not Enough Episode 2:  The Theatre of Surprise Why we keep repeating what we already know In this second episode of the Recovery Rewired series, Lynette explores one of the most powerful concepts in recovery, emotional growth, and self-awareness: The Theatre of Surprise. How often have you found yourself saying: “I can’t believe I drank again.” “I can’t believe they did that.” “I can’t believe I’m still struggling with this.” “I can’t believe this keeps happening.” But what if the problem isn’t the pattern? What if the problem is pretending we’re surprised by a pattern we’ve seen many times before? Drawing on the teachings of neuro-psychologist Dr Julia DiGangi, Lynette explores how the brain’s role as a pattern detector can keep us trapped in cycles of frustration, disappointment, and resistance to reality. Through the continuing story of “May,” we discover how recognising familiar patterns is not a sign of failure—it’s the beginning of freedom. Because recovery isn’t about becoming someone new. It’s about becoming honest enough to see what is already true. In This Episode What Dr. Julia DiGangi means by “The Theatre of Surprise” Why the brain is constantly looking for familiar patterns The difference between surprise and resistance How we create suffering when we argue with reality Why cravings, triggers, and emotional reactions are often predictable The role of emotional adulthood in lasting recovery How accepting reality creates the space for change Why honesty is the foundation of personal power Key Takeaways The brain is a pattern detector—it notices repetition and predicts what comes next. Many of the things we say we’re surprised by are actually familiar patterns. Resistance often disguises itself as surprise. Emotional growth begins when we stop arguing with reality. The craving is not the problem; our resistance to the craving is often what creates suffering. Honesty is not punishment—it is freedom. We don’t become free when the pattern disappears; we become free when we stop pretending we can’t see it. Reflection for the Week Take a few moments to reflect on the following questions: Where am I pretending to be surprised when it’s really no surprise at all? What pattern have I been seeing for months—or even years? What truth have I been resisting? What disappointment, grief, or longing might be sitting underneath my frustration? And perhaps most importantly: What changes when I stop saying, “I can’t believe this is happening,” and start saying, “Ah, there it is again.” Memorable Quotes from this Episode “The Theatre of Surprise is when we pretend we don’t know what we already know.” “The pattern isn’t the problem. Pretending we’re surprised by it keeps us stuck.” “The moment we stop fighting reality, we gain the power to work with it.” “Honesty is not punishment. Honesty is freedom.” “We don’t become free when the pattern disappears. We become free when we stop pretending we can’t see it.” Coming Next Week Recovery Rewired – Episode 3 Recovery Is Repetition In the final episode of the series, Lynette explores how real change happens. Not through willpower. Not through motivation. Not through perfection. But through repetition. Learn how the brain builds new pathways, how confidence grows through evidence, and how sobriety becomes stronger one small choice at a time. If You Enjoyed This Episode If you found this episode helpful, please take a moment to leave us a rating and review. It helps more people discover the Tribe Sober Podcast and supports our mission of helping people create a life they no longer need to escape from. And if you’re ready to take the next step in your own recovery journey, we’d love to support you. Visit: www.tribesober.com Or email Lynette directly: lynette@llrcoaching.com Music Credit Intro and outro music: “Remember” by Sutherland

    14 min

  4. Jun 6

    The Recovery Rewired: Why Knowing Better Isn’t Enough Series

    Episode 1: Why the Brain Chooses Alcohol Why do intelligent, capable people continue to struggle with alcohol even when they know exactly where it leads? In the first episode of our new three-part Recovery Rewired series, Lynette explores a powerful truth: The brain is not choosing alcohol because it is weak. The brain is choosing alcohol because it is predicting. Drawing on neuroscience, recovery coaching, and real-life experience, Lynette explains how the brain learns to associate alcohol with relief, comfort, certainty, and reward—and why understanding these patterns can reduce shame and increase self-compassion. Through the story of “May,” a woman navigating a vulnerable transition in her day, Lynette illustrates how the brain automatically offers familiar solutions to familiar situations. The breakthrough wasn’t that May didn’t drink. The breakthrough was that she paused long enough to notice the pattern. This episode explores: Why the brain is a prediction-making machine The difference between familiar and safe How alcohol becomes associated with relief and certainty Why cravings are information, not failure The role of curiosity in rewiring the recovery brain How small pauses create powerful change Why recovery is about teaching the brain that you are safe without alcohol Key Takeaways The brain predicts the future based on past experience. Familiar does not always mean safe. Alcohol is often a learned solution to discomfort, uncertainty, loneliness, stress, or transition. A craving is not a command—it is information. The brain is rarely asking for alcohol; it is often asking for a change in state. Recovery begins when we pause long enough to notice the pattern. Every sober choice teaches the brain a new possibility. Reflection for the Week This week, become a curious observer of your own mind. When thoughts of drinking arise, ask yourself: What happened immediately before this thought? What feeling am I experiencing? What prediction is my brain making right now? What change in state am I hoping alcohol will provide? Notice your patterns without judgment. Remember: The thought is not the problem. The craving is not the problem. The urge is not the command. Often the story isn’t: “I need alcohol.” The story is: “I want to feel different.” And recovery is the process of discovering new ways to meet that need. Coming Next Week Recovery Rewired – Episode 2 The Theatre of Surprise Why do we keep acting shocked by patterns we’ve seen hundreds of times before? Next week we’ll explore Dr. Julia DiGangi’s powerful concept of the Theatre of Surprise and how recognising our recurring patterns is one of the most important steps in emotional adulthood and lasting recovery. Resources Path to Purpose Membership: https://www.tribesober.com/path-to-purpose/ To connect with Lynette: lynette@llrcoaching.com Music Credit Intro and outro music: “Remember” by Sutherland

    16 min

  5. May 30

    Panel Discussion on Breaking Free program...

    On last weeks podcast I talked you through the Breaking Free course in detail so do have a listen if you missed it I recently hosted a discussion on Zoom with four Breaking Free graduates which will give you a real insight into the results that people are getting… On the podcast you'll hear the soundtrack from that discussion So if you want to be sure of a place on the next BF program which kicks off soon then please sign up today as places are filling up fast You can sign up for Breaking Free here More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.   Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help.  Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

    51 min

  6. May 23

    Three Months to Freedom!

    On this weeks solo episode I talk about our 3-month Breaking Free program which we run just three times a year.  Registration for the current program is open   - more info on tribesober.com We limit each Breaking Free group to 20 so you’ll always get personal attention In this episode:- I talk about the warning signs of alcohol dependence as well as the benefits of an alcohol free lifestyle The Breaking Free program has four components… Four pieces of a puzzle that come together to create a transformation… The first piece of the puzzle is Community Support so we connect you with the other people on the Breaking Free program  We put you in a chatgroup with where you’ll also find some TS team members to answer any questions you may have You'll also be invited to several Zoom meetings every week The second piece is our Masterclass – a group session which we hold via Zoom.  Another opportunity to get to know the other people on the program as everyone will share their story at the beginning of the session.  By the end of the Masterclass you’ll understand:- The importance of a mindset change and the damage alcohol does to our health We’ll be sharing our tried and tested sobriety toolkit and you’ll end the session feeling motivated and excited about the changes ahead. While the Masterclass will give you an overview of the Tribe Sober approach to thriving in sobriety the online course will enable you to dive deeper at your own pace.  You’ll get all the theory and training you need to overturn your limiting beliefs around alcohol which is the key…. Just as we’ve been programmed into thinking that alcohol is an essential part of our daily lives our online program will de-program you and enable you to understand that you will be happier and healthier without it! The third piece is our online course which includes videos, podcasts, articles and book recommendations so you’ll be able to throw the book at your sobriety – you’ll be able to treat it as a 3-month project that will take a deep dive into psychology, biology and neuroscience - a project that will change the trajectory of your future. The fourth part of the puzzle is the personal support.  You’ll have a 1.2.1 Zoom call with Monica who will explain how everything work and help you with any tech issues Mid-way through the 3 month program you'll have a session with Coach Lynette to review learnings so far A final session with our Coach Darren who will discuss how you are applying the theory of the Breaking Free program to your daily life So that’s the four pieces of our Breaking Free puzzle, four pieces that will come together to create an alcohol free lifestyle that you love.. Apart from creating a program that will get results we’ve created a program that is flexible and will fit in with your busy lives….  All of the 1.2.1’s can be scheduled to suit your convenience, the online course can be worked through at your own pace so the only timeslot you need to fit in is the Masterclass. (we can send you a recording if  you can't make it) While we’re on the subject of time that’s one of the unexpected benefits of sobriety….. when we no longer spend time drinking and recovering from the drinking we find ourselves with extra time on our hands…. As well as the energy to do something constructive with that time! Registration for the current Breaking Free program is open - more info on tribesober.com More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.   Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help.  Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

    26 min

  7. May 16

    ADHD and Alcohol with Liz

    Today’s guest is Liz, a 51-year-old writer living in the UK, who joins us to share her story about gray area drinking, late-diagnosed ADHD, and finding freedom through an alcohol-free life. In this episode: Liz explained how alcohol gradually became woven into every aspect of her life  She reflected on years spent trying to moderate, feeling deprived on non-drinking days  We explored how late-diagnosed ADHD and perimenopause created the “perfect storm,” Liz explained how discovering the neurological connection between ADHD and alcohol helped her replace shame with understanding and self-compassion. why moderation often creates more mental turmoil than freedom Liz also spoke warmly about the role of the Tribe Sober community, the Breaking Free course and friendships formed in sobriety. We’ve just opened up our tenth Breaking Free program for enrolment so you can find more info on our website or just email me janet@tribesober.com You can join our 7 day Reset program by clicking on this link  One of the most powerful parts of the conversation is Liz’s realization that sobriety does not remove joy - it allows genuine joy to re-emerge. She describes feeling freer, calmer, more authentic and more hopeful about the future than she has in years. You can contact Liz via her blog - here is the link  More Info This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help.  Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

    36 min

  8. May 9

    Creating from the Future Instead of the Past

    Creating From the Future Instead of the Past Why the Brain Chooses Alcohol and How Recovery Rewires Us In this week’s episode, Lynette explores why lasting sobriety is not simply about willpower — it’s about understanding how the brain works. Our brains are prediction-making machines. They are constantly reaching for what feels familiar, even when those familiar patterns are hurting us. Alcohol, overthinking, scrolling, numbing, people pleasing, avoidance — these can all become practiced neural pathways that the brain automatically returns to in moments of stress, uncertainty, or emotional discomfort. In this deeply reflective episode, Lynette explores: Why the brain confuses familiar with safe How automatic thought patterns like “I deserve it” become conditioned pathways The role of uncertainty in addiction and emotional coping Why awareness is the first step in rewiring The “vending machine brain” metaphor and how we begin stocking the mind differently How tiny repeated choices reshape identity and emotional resilience Why recovery is repetition, not perfection The power of community, support, and nervous system regulation in healing How Tribe Sober, Path to Purpose, and Positive Intelligence help create lasting transformation Lynette also shares the story of “Lisa,” a woman beginning her sober journey and learning to recognize voices like Association Alice, Moderation Mary, and the Wine Witch — and how catching these patterns begins changing the brain itself. This episode is an invitation to stop living from autopilot and begin creating consciously from the future instead of the past. In this episode: “The brain predicts from the past. Recovery asks us to create from the future.” Why the thoughts you practice become the thoughts your brain prefers The neuroscience behind habit loops and emotional survival patterns How small daily shifts create profound identity change over time Why healing struggles in isolation but grows in community Reflection for the week: Audit one small pattern honestly: The first hour of your morning The voice you use after a mistake The last app you check before bed The stories you rehearse most often Then change one thing by 10%. Not dramatically. Just intentionally. Enough for your brain to notice: “We are doing something differently now.” Resources & Support https://www.tribesober.com/join-our-tribe/ To connect with Lynette: lynette@llrcoaching.com Music Credit Intro and outro music: “Remember” by Sutherland.

    22 min
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About

How do I stop drinking? How do I cut down? Am I drinking too much? I’m sober but why aren’t I happy? Why do people stop drinking? If you ask yourself these kind of questions then this podcast is for you. This show is for people who want to learn how to stop drinking and learn to thrive in their alcohol free lives. If you have given up drinking, would like to give up drinking or are just plain sober curious this weekly podcast is for you. We have recovery stories to inspire you, experts to inform you and QuitLit authors to entertain you. After struggling with alcohol dependency for years Janet Gourand finally ditched the booze in 2015. She founded tribesober.com in 2015 and has helped hundreds of people to ditch the booze and thrive in their sobriety since then. Tribe Sober offer a membership, workshops, challenges and recovery coaching. For more info go to tribesober.com or email janet@tribesober.com

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