Alcohol Minimalist: Change Your Drinking Habits!

Molly Watts, Author & Coach
Alcohol Minimalist: Change Your Drinking Habits!

The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future. We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol. Becoming an alcohol minimalist means: Choosing how to include alcohol in our lives following low-risk guidelines. Freedom from anxiety around alcohol use. Less alcohol without feeling deprived. Using the power of our own brains to overcome our past patterns and choose peace. The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes! This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.

  1. Think Thursday: Silence is Golden-How Quiet Restores Your Brain

    3 DAYS AGO

    Think Thursday: Silence is Golden-How Quiet Restores Your Brain

    In this episode of Think Thursday, Molly dives into the surprising science behind silence and why it’s critical for brain health and emotional growth. While our modern lives are filled with noise, Molly reveals how even brief moments of intentional quiet can be a game-changer. From improving memory to reducing stress and enhancing creativity, learn why silence is more than just the absence of sound—it’s a tool for transformation. What You’ll Learn in This Episode: The Science of Silence:Discover research from Duke University showing that periods of silence stimulate brain cell growth in the hippocampus (the center of memory and learning).Learn about the Default Mode Network (DMN) and how silence activates this critical part of the brain responsible for introspection and creativity.Find out why two minutes of complete silence can be more relaxing than soothing music.Why Your Brain Needs Silence:Understand how constant stimulation leads to cognitive fatigue, poor decision-making, and emotional overwhelm.Learn how decision fatigue directly relates to alcohol habits and how giving your brain rest can support better choices.Overcoming Discomfort with Silence:Many people avoid silence because it forces them to confront uncomfortable thoughts. Molly explains how leaning into this discomfort fosters growth and emotional healing.Practical Tips to Incorporate Silence Daily:Start your morning with 5–10 minutes of quiet time instead of grabbing your phone.Take short silent breaks throughout the day to combat stress and regain focus.Explore how nature can enhance the restorative effects of silence.Key Quotes: “By simply being quiet, you are literally helping your brain repair itself and grow stronger.”“Silence isn’t just about taking a break—it’s where creativity, problem-solving, and growth happen.”“Discomfort is a sign you’re starting to grow, and silence offers the space to process and heal.”Actionable Takeaways: Morning Ritual: Dedicate time to silence at the start of your day to set a calm tone.Silent Breaks: Schedule 5-minute intervals of silence when you feel overwhelmed or fatigued.Mindful Reflection: Don’t avoid uncomfortable thoughts—embrace them and use silence as a tool for problem-solving.Connect with Molly: Website: Molly WattsFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsInstagram: @alcoholminimalistDon’t forget to rate, review, and subscribe to the podcast! Your feedback helps spread the message of mindful drinking and intentional living. ★ Support this podcast ★

    15 min
  2. Generational Differences in Alcohol Consumption

    6 DAYS AGO

    Generational Differences in Alcohol Consumption

    In this episode of The Alcohol Minimalist Podcast, Molly explores the topic of how drinking trends and behaviors have evolved across generations. From Baby Boomers and Gen X, who often normalized alcohol as a symbol of success and leisure, to Millennials and Gen Z, who prioritize mindfulness and wellness, this episode dives into what’s driving these shifts. Molly draws on her personal experiences with family alcohol abuse and her journey to becoming an alcohol minimalist. She examines societal and cultural shifts, including how the normalization of after-work happy hours and weekend benders shaped older generations, and why younger adults are rethinking alcohol's role. The conversation goes beyond abstinence and focuses on embracing mindful drinking, self-awareness, and a changing cultural narrative—a movement that aligns perfectly with the Alcohol Minimalist philosophy. What You’ll Learn in This Episode: How Baby Boomers and Gen X viewed alcohol and why it was central to social life.The role economic prosperity and marketing played in embedding alcohol into daily routines.How public awareness around the health risks of alcohol has shifted from past decades.Why Millennials and Gen Z are choosing moderation, mindful drinking, or abstinence.How the broader emphasis on health and wellness is reshaping alcohol consumption patterns.Insights into whether alcohol might face restrictions similar to tobacco in the future.Episode Highlights: [00:01:00] – Molly’s reflections on growing up in a household where alcohol was part of daily life.[00:10:00] – The contrast between Baby Boomer/Gen X social norms and modern wellness-driven behaviors.[00:20:00] – How shifts in workplace culture have impacted alcohol use from the 80s to today.[00:30:00] – Understanding the role of preventative health and its connection to younger generations drinking less.[00:40:00] – Speculations on future trends and public health measures regarding alcohol consumption.Memorable Quotes: “Becoming an alcohol minimalist means removing excess alcohol from your life so it doesn’t remove you from life.”“Younger generations aren’t just saying no to alcohol—they’re saying yes to more mindful, conscious decisions.”Resources & Mentions: Molly Watts’ book: Breaking the Bottle Legacy Available hereSchedule a FREE call to discuss coaching: https://calendly.com/alcoholminimalist/15min Don’t forget to join our private Facebook group, Alcohol Minimalists: Change Your Alcohol Habits, where we discuss tips, strategies, and personal journeys toward mindful drinking. Join here. ★ Support this podcast ★

    27 min
  3. Think Thursday: The Brain Loves to Help-Be a Helper!

    JAN 30

    Think Thursday: The Brain Loves to Help-Be a Helper!

    In this Think Thursday episode, Molly dives into the neuroscience of fear, mindset shifts, and the power of helping others to create a positive ripple effect on both our lives and mental well-being. She explores how shifting from fear to action through acts of generosity and kindness can help you step out of emotional paralysis and into purposeful living. Drawing on neuroscience and real-world studies, Molly shows that helping others isn’t just a good thing—it’s biologically rewarding and transformative for your brain and life. Key Topics Covered: Understanding Fear and Its Impact:Molly discusses how fear and uncertainty can trigger the brain’s fight-or-flight response, paralyzing us emotionally and mentally. She highlights how this response, while useful in physical danger, often leads to negative coping mechanisms like doomscrolling or turning to alcohol.The Neuroscience of Helping:A 2016 neuroimaging study revealed that acts of generosity activate the brain’s pleasure centers, leading to a “helper’s high” through the release of endorphins, dopamine, and oxytocin. Molly emphasizes that this isn’t just a feel-good moment—it builds long-term satisfaction and resilience.Becoming the Helper:Inspired by Mr. Rogers' famous quote about “looking for the helpers,” Molly takes this concept a step further by asking listeners how they can become helpers themselves. By contributing to others, we not only uplift those around us but also improve our own mental health.Actionable Takeaways: Acknowledge fear as a natural, biological response and recognize that it’s not permanent.Redirect fear-driven inaction into small, purposeful acts of generosity.Understand that helping others can create lasting changes in your mindset, with potential to reduce reliance on negative coping behaviors like drinking.Identify one small act of kindness you can perform today and notice how it impacts your mood and motivation.Notable Quotes: “The good news is that fear isn’t a permanent state, and we can shift our brains out of fear by engaging that prefrontal cortex.”“When we help others, we don’t just improve their lives; we improve our own.”“Helping others is biologically rewarding. It’s one of the most natural ways to feel better and shift out of emotional paralysis.”Supporting Research: 2016 Neuroimaging Study on Generosity2009 Life Satisfaction Study: Acts of Kindness and Well-beingEpisode Resources: Join Our Facebook Community: Alcohol Minimalists: Change Your Alcohol HabitsWant to Dive Deeper? Check out Molly’s e-book Alcohol Truths and learn more about balancing your relationship with alcohol using neuroscience and practical strategies. Visit mollywatts.com for more information. Follow Molly Watts: WebsitePodcast ArchiveInstagramLeave a Review: If you found this episode helpful, please leave a review on your favorite podcast platform! ★ Support this podcast ★

    16 min
  4. Dryuary: How to Finish Strong (Even if You Already Drank)

    JAN 27

    Dryuary: How to Finish Strong (Even if You Already Drank)

    Welcome to this episode of The Alcohol Minimalist Podcast!  As January winds down, we’re talking all about Dry January and the opportunity to finish strong. Whether you’ve stuck to your goals or stumbled along the way, this episode is here to inspire you to recommit, reflect, and take meaningful steps toward creating a peaceful relationship with alcohol. Molly dives into the neuroscience behind habits, why your brain’s feedback loops matter, and how finishing what you start builds lasting change. You’ll learn why setbacks aren’t failures but opportunities to learn and grow. This episode is packed with insights about neuroplasticity, the power of small steps, and how to reframe your goals to focus on progress rather than perfection. What You'll Learn in This Episode: Why it’s never too late to recommit to your goals.How neuroscience supports habit formation and breaking patterns.The importance of finishing strong and building a resilient mindset.How to use setbacks as tools for growth.Tips for incorporating Kaizen—continuous improvement—into your life.Notable Quotes: “Every choice is a chance to vote for the person you want to become.”“Finishing strong sends a powerful message to your brain: I don’t give up on my goals.”“Small steps lead to big wins.”Action Steps: Reflect on your “why” for participating in Dry January and reconnect with your reasons.Challenge any negative narratives about your setbacks and focus on progress.Take one small, positive action today that aligns with the identity you’re building.Resources and Links Mentioned: Learn more about the concept of Kaizen in Molly’s book, Breaking the Bottle Legacy​.Download Molly’s free guide, “Alcohol Truths,” to explore the science of drinking mindfully​.Join the Alcohol Minimalists: Change Your Alcohol Habits Facebook group for support​.Has this podcast helped you? Please leave a review. Follow me on Facebook & Instagram: @AlcoholMinimalist  Low risk drinking guidelines from the NIAAA: Healthy men under 65: No more than 4 drinks in one day and no more than 14 drinks per week. Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink. Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past. Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

    19 min
  5. Think Thursday: Your Brain on Water-Why Hydration Matters

    JAN 23

    Think Thursday: Your Brain on Water-Why Hydration Matters

    In this Think Thursday episode, Molly dives into the fascinating connection between hydration and cognitive health. Learn why even mild dehydration can negatively impact focus, memory, reaction time, and overall brain efficiency. Molly shares practical strategies to stay hydrated and explains how keeping your brain hydrated can help you feel better, think more clearly, and take better actions in your daily life. With January being a time for many to reduce alcohol intake or prioritize alcohol-free days, hydration becomes an even more important topic. Did you know that for every gram of alcohol consumed, your body expels 10 milliliters of water? This means drinking alcohol can contribute significantly to dehydration. Molly also touches on the broader implications of hydration, such as its impact on mood and energy levels. Key Topics Discussed The Importance of Hydration:How even a 1% drop in body water affects cognition.Dehydration’s impact on neurotransmitters and the brain’s homeostasis.Hydration and Alcohol:Why drinking alcohol causes dehydration.The importance of incorporating water into your routine, especially when drinking alcohol.Mood and Energy:How dehydration can lead to confusion, fatigue, and even mild depression.The mood-boosting benefits of staying hydrated.Practical Hydration Tips:Start Early: Begin your day with a glass of water to rehydrate after sleep.Make Water Accessible: Use a reusable water bottle as a visual cue.Add Flavor: Enhance water with lemon, cucumber, or other natural flavors.Set Goals: Aim for at least 8 cups (or 2 liters) of water daily, adjusting based on activity and needs.Key Quote: “When we think better, we feel better. When we feel better, we take better actions, and that’s how we create better results in our lives. It all starts with hydration.” – Molly Watts Resources Mentioned: Molly’s Website: www.mollywatts.comJoin the Alcohol Minimalist Facebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEpisode Challenge This week, focus on drinking more water and notice how it affects your mood and cognitive function. Use the tips shared in this episode to build a hydration habit that sticks! Connect with Molly: Email: molly@mollywatts.comInstagram: @alcoholminimalist ★ Support this podcast ★

    16 min
  6. Willpower vs Self-Discipline: The Key to Drinking Less

    JAN 20

    Willpower vs Self-Discipline: The Key to Drinking Less

    Episode Summary: In this episode of the Alcohol Minimalist Podcast, Molly Watts dives into the essential difference between willpower and self-discipline—and why understanding this distinction can make all the difference in your journey to drinking less. Using the definition of self-discipline as “the ability to make yourself do things you know you should do, even when you don’t want to,” Molly explains why relying on willpower alone often leads to burnout, frustration, and ultimately, failure. She also shares practical strategies for building self-discipline, including clarifying your “why,” planning ahead for challenging situations, and practicing self-compassion. If you’ve ever struggled to follow through on your plans to drink less, this episode will give you the tools to make lasting changes—without relying on motivation or perfection. What You’ll Learn in This Episode: The Key Difference Between Willpower and Self-Discipline:Why willpower is reactive and short-term.How self-discipline helps you take consistent action toward your goals, even when it feels hard.Why Willpower Alone Isn’t Enough:The science behind willpower as a limited resource.How deeply ingrained drinking habits make willpower ineffective for long-term change.How to Build Self-Discipline Around Drinking Less:Clarify your “why” to stay motivated.Plan ahead to avoid relying on willpower in the moment.Practice small, sustainable habits that build momentum over time.Accept discomfort as part of the process—and remind yourself that it’s temporary.The Role of Self-Compassion in Lasting Change:Why beating yourself up after a slip-up undermines self-discipline.How to use curiosity and kindness to get back on track.Quotes to Remember: “Self-discipline is the ability to make yourself do the things you know you should do, even when you don’t want to.”“Willpower might help you say no once, but self-discipline builds the habits that make saying no unnecessary.”“Discomfort is temporary, but the pride you’ll feel for sticking to your goals will last.”Resources Mentioned: Sunnyside App: Molly’s favorite tool for tracking and reducing alcohol consumption. Start your free trial today at Sunnyside.com/Molly.Facebook Group: Join the Alcohol Minimalists: Change Your Alcohol Habits community for support and connection.Podcast Listening Guide: New to the podcast? Grab your free guide to explore episodes tailored to your journey. Take Action: Reflect on your “why” for drinking less. Write it down and revisit it daily.Choose one strategy from this episode to implement this week—whether it’s an alcohol-free night, planning ahead, or practicing self-compassion.Share this episode with a friend or loved one who might need support in their own journey.Has this podcast helped you? Please leave a review. Follow me on Facebook & Instagram: @AlcoholMinimalist  Low risk drinking guidelines from the NIAAA: Healthy men under 65: No more than 4 drinks in one day and no more than 14 drinks per week. Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink. Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past. Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

    23 min
  7. Think Thursday:  Rumination-What, Why and How to Stop!

    JAN 16

    Think Thursday: Rumination-What, Why and How to Stop!

    In this Think Thursday episode, we're diving deep into the concept of rumination—the exhausting cycle of repetitive, negative thinking. Molly breaks down why our beautiful, brilliant human brains get stuck in this mental quicksand and how it can sabotage our progress, especially when trying to change habits like drinking. More importantly, you'll learn science-backed strategies to interrupt this cycle and start moving forward  Key Topics Covered: What is Rumination? Understanding how repetitive negative thinking traps us in unproductive loops.Why Do We Ruminate? Exploring how our brains are wired for survival and how modern-day emotional threats trigger overthinking.The Impact of Rumination: How chronic rumination fuels anxiety, depression, and stress, keeping us stuck in habits that don't serve us.Five Science-Backed Strategies to Stop Rumination:Switch from "Why" to "How": Move from self-criticism to solution-focused thinking.Purposeful Distraction: Engage your mind and body in meaningful activities to break negative loops.Practice Self-Compassion: Speak to yourself kindly and interrupt self-criticism.Set a Problem-Solving Time Limit: Contain overthinking with intentional time boundaries.Name It to Tame It: Label your thoughts to create distance and diminish their power.Actionable Challenge:This week, when you catch yourself spiraling into overthinking, visualize a big red stop sign. Pause, breathe, and ask yourself: What kind of thought is this? Then label it without judgment. This simple act is the first step toward lasting change.Resources Mentioned: 📖 Dr. Susan Nolen-Hoeksema – Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life: A powerful guide on how women can overcome the cycle of rumination and take control of their thoughts.Buy on Amazon📚 Dr. Ethan Kross – Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: Discover how to manage your inner voice for better mental well-being.Buy on Amazon💙 Dr. Kristin Neff on Self-Compassion: Explore self-compassion practices and research.Visit Self-Compassion.org🎧 Related Episode on Worry: Dive deeper into how to manage worry and anxiety.Listen Now  ★ Support this podcast ★

    20 min
  8. Changing Your Beliefs About Alcohol (& Yourself)

    JAN 13

    Changing Your Beliefs About Alcohol (& Yourself)

    In this insightful episode, Molly Watts dives into the power of challenging and changing your core beliefs about alcohol and yourself. As many navigate Dry January or strive to build a peaceful relationship with alcohol, Molly shares how deeply ingrained beliefs can keep us stuck in unwanted habits. Drawing inspiration from Think Again by Dr. Adam Grant, she discusses how curiosity and resilience can lead to meaningful change. Key Topics Discussed: Challenging Dry January Setbacks:Molly encourages listeners not to use one "off-plan" drinking day as proof they can't change.She emphasizes meeting yourself where you are and focusing on small, consistent actions aligned with long-term goals.Core Beliefs About Alcohol: Molly revisits the five deeply held beliefs about alcohol that often drive drinking habits:Alcohol relieves stress.   (Episode 158)Alcohol makes things more fun. (Episode 159)Alcohol creates connections. (Episode 160)Alcohol is a reward. (Episode 161)Alcohol keeps me going. (Episode 163)She explains how these beliefs contribute to desire and how science contradicts many of them. Self-Limiting Beliefs:Beyond alcohol, Molly discusses the stories we tell ourselves, like "I can't have fun without drinking" or "I've failed before, so I'll fail again."She highlights the importance of questioning whether these beliefs are always true.The Power of Rethinking (Inspired by Think Again): Molly introduces Dr. Adam Grant's insight:"Most of us spend too much time thinking about how to get people to think like us and too little time thinking about how to get ourselves to think differently."She emphasizes developing mental flexibility by embracing curiosity and the willingness to be wrong.Three-Step Framework for Changing Beliefs:Get Curious: Ask, What if I'm wrong about this?Embrace Being Wrong: Recognize that being wrong isn't failure—it's growth.Practice Resilience: Accept that change takes time and keep moving forward despite setbacks.Rewriting Self-Limiting Beliefs:Molly offers actionable steps to identify and challenge limiting beliefs.Example: Replace "I can't manage stress without drinking" with "I'm learning to manage stress with healthier tools like exercise or mindfulness."The Role of Curiosity and Resilience:Molly stresses that curiosity helps uncover blind spots, while resilience allows us to keep going despite challenges.Recommended Resources: Book Mentioned: Think Again by Dr. Adam GrantAlcohol Minimalist Programs:Drink-Less Success– 30-Day Mini-ProgramMaking Peace with Alcohol – 12-Month Group CoachingProof Positive – 12-Week 1:1 Coaching for WomenApp Recommendation: Sunnyside for tracking Action Steps: Identify One Core or Self-Limiting Belief: Write it down and ask, Is this always true?Challenge and Replace It: Develop a new, empowering belief to practice daily.Stay Curious and Resilient: Keep questioning old stories and be patient with your progress.Connect with Molly: Website: www.mollywatts.comFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEmail: molly@mollywatts.comClosing Thoughts: Molly leaves listeners with this empowering reminder: "When we change what we think, we change how we feel. When we change how we feel, we change how we act. And when we change how we act, we get different results in our lives."Until next time, choose peace. Have episode suggestions or questions? Reach out to Molly at molly@mollywatts.com. Let’s continue this conversation and grow together! ★ Support this podcast ★

    28 min
4.8
out of 5
143 Ratings

About

The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future. We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol. Becoming an alcohol minimalist means: Choosing how to include alcohol in our lives following low-risk guidelines. Freedom from anxiety around alcohol use. Less alcohol without feeling deprived. Using the power of our own brains to overcome our past patterns and choose peace. The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes! This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.

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