90 Days Later - Your Guide to Alcohol Freedom

112. Why Setbacks Are A Good Thing

23 Jan 2024

Contributed by Lukas

This week we’re talking setbacks. When things don’t go to plan. When you end up drinking when you hadn’t planned. When you feel like you’re ne...

111. Weekends

16 Jan 2024

Contributed by Lukas

Today we talk weekends, often the trickiest time when you’re working on your relationship with alcohol. In this episode, I expose the fatalistic thi...

110. Overwhelm

09 Jan 2024

Contributed by Lukas

Do you suffer from overwhelm? Does it all become too much at times, leaving you reaching for a drink to take the edge off? In this episode, I explain ...

109. Turning Over A New Leaf

02 Jan 2024

Contributed by Lukas

Happy New Year! If you’ve decided that 2024 is the year you’ll change your relationship with alcohol, this episode is exactly what you need. Today...

108. Habits and Reward

26 Dec 2023

Contributed by Lukas

Why are you able to change some habits more easily than others? Why is it so hard to drink less, even when you’ve decided this is what you want?  I...

107. Drink Less This Holiday

19 Dec 2023

Contributed by Lukas

If you are fed up of drinking too much over the festive season, then you are going to want to listen to today’s episode. I’m giving you 6 tips for...

106. The Slippery Slope

12 Dec 2023

Contributed by Lukas

If you find it hard to stop drinking once you start, if you fear the ‘slippery slope’ then I want you to drop what you’re doing and listen to th...

105. It's Not the Right Time

05 Dec 2023

Contributed by Lukas

If you absolutely, definitely, for sure want to change your relationship with alcohol one day … … but not just yet … … because you need to wai...

104. Drinking Normally

28 Nov 2023

Contributed by Lukas

“I just want to drink like a normal person.” If this sounds like you, if you’ve been trying and failing to ‘drink normally’ for years, don’...

103. Client Success: Back In Control with Emma J.

21 Nov 2023

Contributed by Lukas

Today you’re going to hear from my client Emma and her journey to transforming her relationship with alcohol.  You’ll hear her talk about how her...

102. Obstacles

14 Nov 2023

Contributed by Lukas

Today I’m discussing obstacles. Things that get in the way of you achieving your goals. You know what I’m talking about: Your husband wanting to...

101. Going After the Life You Actually Want

07 Nov 2023

Contributed by Lukas

Today we’re talking about the broader impact of being able to decide ahead of time how much you’re going to drink and drink just that. About how t...

100. It's More Fun Than You Think

31 Oct 2023

Contributed by Lukas

In this 100th episode I want to cover one of my fave topics: why life with less (or no) alcohol is more fun than you think. If you’re evaluating you...

99. Moderation Management with Mary Reid

24 Oct 2023

Contributed by Lukas

Today I’m joined by Mary Reid, Executive Director of Moderation Management to talk moderation, abstinence and the different kinds of help available ...

98. Competing Desires

17 Oct 2023

Contributed by Lukas

“I feel so conflicted - I want the wine but I don’t want the wine. What is wrong with me?” I hear this A LOT. As we lay down the desired behavio...

97. Augmenting the Experience

10 Oct 2023

Contributed by Lukas

Can you imagine celebrating a wedding without champagne? Christmas without mulled wine? A summer BBQ without a glass of chilled rosé? If you answer a...

96. Drinking Because Of Unexpected Events

03 Oct 2023

Contributed by Lukas

Today I’m talking about unexpected events. Like when you plan to not drink and an old friend drops round with a bottle of wine. When you’ve decide...

95. Change How You 'Do' Sober October

26 Sep 2023

Contributed by Lukas

With October just around the corner, many people are gearing up for Sober October. Which often translates as: cut out alcohol for 31 days straight. Wh...

94. Future You

19 Sep 2023

Contributed by Lukas

Today I share a powerful technique you can use to define who you want to be around alcohol.  This not only helps you take action, but will give you a...

93. One More Won't Hurt

12 Sep 2023

Contributed by Lukas

“One more won’t hurt” is an innocuous-sounding phrase that keeps so many people stuck drinking. It’s easy to understand why. It’s just one. ...

92. Why Aren't You Drinking?

05 Sep 2023

Contributed by Lukas

“Why aren’t you drinking?” is a question that can stop you in your tracks. It’s hard enough to change your relationship with alcohol without o...

91. What's Your Story?

30 Aug 2023

Contributed by Lukas

What’s your story around alcohol? Do you even know? Today I explore the importance of understanding your current relationship with alcohol and expla...

90. Client Success: Newfound Resilience with Adrian P.

22 Aug 2023

Contributed by Lukas

Today you’re going to be hearing from one of my clients Adrian and his journey to transforming his relationship with alcohol. You’ll hear him talk...

89. Leave Your Past Behind

15 Aug 2023

Contributed by Lukas

Leave your past behind and step into a transformed relationship with alcohol right now. Today I explore how we’re each responsible for how much our ...

88. Worried About Your Health

08 Aug 2023

Contributed by Lukas

Worried about your health when it comes to drinking? “I just want to be healthy,” is something I hear a lot. Followed by an overwhelming sense of ...

87. Together vs. Alone

01 Aug 2023

Contributed by Lukas

Many, many people tell me that when they first start wanting to change their relationship with alcohol they feel very alone. Perhaps because they beli...

86. Disappointment

25 Jul 2023

Contributed by Lukas

Disappointment - when I ask people how they feel when things don’t go to plan, that’s what they tell me.  Disappointment in themselves. Disappoin...

85. I should be further along by now

18 Jul 2023

Contributed by Lukas

“I should be further along by now.” These seven words kept me stuck for years.  I thought I was motivating myself, so why did I end up feeling co...

84. Taking Responsibility

11 Jul 2023

Contributed by Lukas

Taking responsibility for yourself is a beautiful thing. It’s empowering. It’s the first step to backing yourself and seeing what you’re really ...

83. Redefining Waste

03 Jul 2023

Contributed by Lukas

Redefining waste around alcohol will completely change how you see your drinking.  Are you someone who drinks up when you don’t really want to? Who...

82. I'll Start Tomorrow

27 Jun 2023

Contributed by Lukas

I’ll start tomorrow - three words that can keep you stuck even when you desperately want to take action. Even when you really want to change your dr...

81. The Discomfort Equation

20 Jun 2023

Contributed by Lukas

The discomfort equation is a way of looking at how we feel when making any kind of change in our lives. I use this approach in my coaching to help my ...

80. Alcohol and Sleep

13 Jun 2023

Contributed by Lukas

Alcohol and sleep is something that I get asked about a lot. So if this is something you struggle with, you are not alone. Today I talk about how drin...

79. Possibility not Probability

06 Jun 2023

Contributed by Lukas

Possibility not probability is a mind shift that will get you out of feeling stuck and ready to take the massive action necessary to achieve your goal...

78. I Know What to Do But I'm Not Doing It

30 May 2023

Contributed by Lukas

I know what to do but I’m not doing it. I hear so many people say this. They feel frustrated and stuck. And often stupid too.  They know they want ...

77. Client Success: Redefining Fun with Kathy R.

23 May 2023

Contributed by Lukas

Today’s episode is a little different. I’m joined by one of my clients, Kathy R., now a graduate of my 90 Days Later 1-1 coaching programme. Liste...

76. Feeling Deprived

16 May 2023

Contributed by Lukas

Feeling deprived is not something that many of us enjoy.  Deprivation is one of the key things that keeps people stuck. Including people who definite...

75. Applying vs. Learning

09 May 2023

Contributed by Lukas

Applying vs. learning - how do these factor into the way you change your relationship with alcohol? Learning tools, techniques and tactics is a great ...

74. Why Not Drinking Is Easy

02 May 2023

Contributed by Lukas

Why not drinking is easy … how often do you hear that? I thought so.  The prevalent belief you’ll come across again and again is “stopping over...

73. What Do You REALLY Want?

25 Apr 2023

Contributed by Lukas

What do you REALLY want? This is such a powerful question when it comes to changing your drinking. How you answer will say so much about the results y...

72. Rebelling Against Yourself

18 Apr 2023

Contributed by Lukas

Rebelling against yourself as you take steps to change your drinking can feel frustrating and infuriating - but is extremely common. How this shows up...

71. Uncovering Your Alcohol Identity

11 Apr 2023

Contributed by Lukas

Today I’m talking about your alcohol identity. This is such a fascinating topic but one that so many people avoid as they don’t like how it makes ...

70. Well-Meaning Drink Pushers

04 Apr 2023

Contributed by Lukas

Well-meaning drink pushers are one of the biggest obstacles people face when they decide to change their drinking.  What do I mean by that? The simpl...

69. Abstinence or Moderation

28 Mar 2023

Contributed by Lukas

Abstinence or moderation … such a fraught topic. Some people say if you have any kind of concern around your drinking then you’re obviously a func...

68. Seeking Comfort

21 Mar 2023

Contributed by Lukas

Seeking comfort is a human need and one of the most popular reasons why people drink. We’re not happy with our current situation so drink to make it...

67. What I Would Tell My Past Self

14 Mar 2023

Contributed by Lukas

What I would tell my past self is a tool I use in all areas of my life. It’s instrumental in how I make decisions for my present and future lives. S...

66. What Other People Might Think

07 Mar 2023

Contributed by Lukas

What other people might think about your drinking can feel like a minefield. It’s one of the things that keeps people stuck in the habit cycle. We w...

65. Freedom with Decisions in Advance

28 Feb 2023

Contributed by Lukas

Freedom from decisions in advance is a concept that people usually nod their heads and agree with - until it comes to deciding their drinks in advance...

64. The Importance of Belief

21 Feb 2023

Contributed by Lukas

The importance of belief in changing your relationship with alcohol cannot be underestimated. Belief in your ability to change, belief in your ability...

63. Staying Motivated

14 Feb 2023

Contributed by Lukas

On today’s podcast I explain what motivation is and where it comes from - and, no, it’s not what you think. I’ll show how this one piece of insi...

62. Valentine's Day Without the Ritual of Wine

07 Feb 2023

Contributed by Lukas

On today’s podcast I explain why rituals are so important to us, how to understand the role you want alcohol to play (if at all) this year, how to t...

61. You Only Live Once

31 Jan 2023

Contributed by Lukas

You only live once. Go on, do it. Have the drink. What are you waiting for? How many times have you been told that? By friends, partners, colleagues, ...

60. How to Stop Doubting Yourself

27 Jan 2023

Contributed by Lukas

Today I explain why we naturally doubt ourselves (even when things are going well), how this tends to show up, and four tools you can use to change yo...

59. Dead End Questions

17 Jan 2023

Contributed by Lukas

Today we’re talking dead end questions, what they are how to spot yours and why they don’t serve you. I also share simple steps you can take today...

58. I Just Can't Moderate

10 Jan 2023

Contributed by Lukas

I just can’t moderate is something I hear all the time. Part cry for help/part excuse it is a frequent fallback position when things go badly. When ...

57. New Year, New You

03 Jan 2023

Contributed by Lukas

‘New Year, New You’ There’s something about a brand new year for setting goals and aiming for new challenges. But you’ve been here before, rig...

56. Dryuary (or Dry January)

28 Dec 2022

Contributed by Lukas

Dryuary (or Dry January) has become something of an annual tradition to many. I have nothing against abstaining for a month - in fact it can teach you...

55. Just Pause

20 Dec 2022

Contributed by Lukas

Just pause. Consider for a moment the power and simplicity in these two words. What does pausing offer? An opportunity to take a breath. To consider y...

54. Afraid of Slipping into Old Habits

13 Dec 2022

Contributed by Lukas

I’m afraid of slipping into old habits … if that’s how you feel, don’t worry. On today’s podcast I talk about why this fear surfaces, how it...

53. Intention, Courage and Commitment

06 Dec 2022

Contributed by Lukas

Intention, courage and commitment form the three pillars of my coaching framework. Each of these elements is positive in its own right, but stitched t...

52. When Your Friends Don't Understand

29 Nov 2022

Contributed by Lukas

When your friends don’t understand why you want to change your relationship with alcohol it can feel challenging. I see this so often. You know it’...

51. Alcohol and Celebrations

22 Nov 2022

Contributed by Lukas

We are just around the corner from the big end of year party season - from Thanksgiving to Christmas to New Year, to office parties and drinks with fr...

50. I Hate Missing Out

15 Nov 2022

Contributed by Lukas

“I hate missing out.” This is something I used to say on repeat.  In today’s episode I show how this fear of missing out does not have to act a...

49. When Cravings Feel So Hard

08 Nov 2022

Contributed by Lukas

When cravings feel so hard it can be confusing to see what’s going on. No wonder one of the top things people want is to rid themselves of their cra...

48. How to Create Pleasure

01 Nov 2022

Contributed by Lukas

If you’ve been overdrinking and using alcohol to deliver pleasure and fun, you may feel a bit bewildered at the prospect of alcohol-free pleasure (o...

47. I Just Like the Taste

25 Oct 2022

Contributed by Lukas

So many people tell me the reason they drink is because they just really like the taste. So if that’s you, listen up. And if you want help unwinding...

46. How Not to Finish What's In Your Glass

18 Oct 2022

Contributed by Lukas

How to not finish what’s in your glass - back in the day that’s a question I used to ask myself over and over. I’d go to bars and restaurants an...

45. Calm is the Thing

11 Oct 2022

Contributed by Lukas

One of the reasons many people drink is to achieve a sense of calm. Especially after a hard day or when we feel stressed. Tune in to learn what you ca...

44. I Don't Know

04 Oct 2022

Contributed by Lukas

“I don’t know”. How many times do you say that? We believe it’s true. We believe that we’re missing information or insight or that we need m...

Sober October: BONUS mini episode

28 Sep 2022

Contributed by Lukas

This is a special bonus podcast about Sober October with Anna Charles.  But this isn’t your usual Sober October. It’s not about restriction. Or s...

43. The Escape Button

27 Sep 2022

Contributed by Lukas

The escape button is a powerful concept. It helps to explain the role we give alcohol in our lives when we drink more than we would like. In today’s...

42. Drinking to Relax

20 Sep 2022

Contributed by Lukas

Today’s episode is for all of you who tell yourself you drink to relax. If this sounds like you, don’t worry. Tune into today’s episode and I’...

41. Anticipated Pleasure

13 Sep 2022

Contributed by Lukas

Anticipated pleasure is powerful. In this episode I explore how we create anticipated pleasure, why it matters and how to use it to your advantage. If...

40. Opposite Thinking

06 Sep 2022

Contributed by Lukas

Opposite thinking is a powerful concept for dealing with thoughts and beliefs that are holding you back from achieving your goals. And yes, this works...

39. How to Access Confidence

30 Aug 2022

Contributed by Lukas

A lot of people believe that confidence is a character trait which you either have or don’t have. That some people are born with it and others not. ...

38. Drinking on Holiday

23 Aug 2022

Contributed by Lukas

Going on holiday can feel very difficult when you’re changing your relationship with alcohol. Holidays are often so bound up with day drinking, drin...

37. Victimhood

16 Aug 2022

Contributed by Lukas

Victimhood - we’ve all been there. If you feel burdened by your life, if you externalise the cause of your issues or find yourself asking: “Why me...

36. The Importance of Making Decisions

09 Aug 2022

Contributed by Lukas

Decisions are beautiful things. They are where we find the power to create the lives we want for ourselves. How we learn to evolve into the highest ve...

35. Self Belief

02 Aug 2022

Contributed by Lukas

Today I’m talking about self belief. It’s such a wonderful thing, but is so often overlooked. In this week’s episode I’ll cover what self-beli...

34. Managing Over Desire

27 Jul 2022

Contributed by Lukas

Tune into today’s podcast where I’ll explain: The science behind over desire. How it’s playing a more active role in your life than you may r...

33. Your Patterns

19 Jul 2022

Contributed by Lukas

Today I explore the intriguing topic of patterns. We all have them. Many, in fact. You just might not be aware of them. You might think “this is the...

32. Not Even True

14 Jul 2022

Contributed by Lukas

Today I’m going to cover a concept that COMPLETELY changed my life. It will blow your mind. In this episode I’m going to show you how what you thi...

31. Break the Failure Loop

06 Jul 2022

Contributed by Lukas

I talk a lot in my work about the importance of failure. Specifically about how to achieve growth through failure. Through taking action even when the...

30. No More People Pleasing

28 Jun 2022

Contributed by Lukas

People pleasers make decisions and take action by putting other peoples’ needs before their own. When you do this at the expense of what you really ...

29. What's Possible

22 Jun 2022

Contributed by Lukas

Want to create a life full of possibility even if you have zero evidence right now? To give up drinking entirely or just drink in moderation without f...

28. Practice Makes Efficient

14 Jun 2022

Contributed by Lukas

Practice makes perfect - isn’t that what we’re told from a young age? But when I talk with clients who are embarking on a transformation around al...

27. Your Compelling Why

07 Jun 2022

Contributed by Lukas

I meet a lot of people who are eager to transform their relationship with alcohol. Many appear to take all the right action, yet struggle to maintain ...

26. Putting Yourself First

10 May 2022

Contributed by Lukas

In this week’s episode I explain what it means to be selfless and why putting yourself first is not the definition of selfish. I also talk about the...

25. Pick 'n' Mix Emotions

03 May 2022

Contributed by Lukas

In today’s episode I explain the three ways that emotions are created, the importance of being able to feel an emotion on purpose and the five step ...

24. How to handle anxiety

27 Apr 2022

Contributed by Lukas

Anxiety is an emotion that most of us will experience at some time in our lives. Anxiety is what we feel when we are worried, tense or afraid – part...

23. Overcoming Limiting Beliefs

29 Mar 2022

Contributed by Lukas

In this episode, I explain how to spot limiting beliefs and rework them with intention, courage and commitment so you can create the life that you wan...

22. Urges

22 Mar 2022

Contributed by Lukas

It can feel overwhelming to be faced with an urge to drink a glass of wine that’s not on your plan, to eat a chocolate bar when you aren’t hungry ...

21. Is Alcohol Fun?

15 Mar 2022

Contributed by Lukas

When I ask people why they like alcohol they often tell me “because it’s so much fun!” Then in the next breath they admit it also makes them fee...

20. I've Tried to Give Up Before ...

08 Mar 2022

Contributed by Lukas

In this episode, I explain how thinking: “I’ve tried to give up before” is going to block any habit change - and what to think instead. If my po...

19. Should I Remove All Bottles from the House?

05 Mar 2022

Contributed by Lukas

A lot of people tell me they want to clear their home of all alcohol while they’re trying to change their drinking habits. In this episode, I explai...

18. How to Change Your Drinking Habit

01 Mar 2022

Contributed by Lukas

In this episode, I teach how to change your drinking habit and what to expect along the way. It’s simple. It’s effective. And it works. If my podc...

17. Courage - Your New Super Power

01 Mar 2022

Contributed by Lukas

In this episode, I explain why courage is so important and how you can harness it to create your dream life. If my podcasts resonate and you want to a...

16. Your Inner Critic

01 Mar 2022

Contributed by Lukas

In this episode, I explain how to tame your inner critic and master your mind for long-term success. If my podcasts resonate and you want to achieve t...

15. Booze Brain

01 Feb 2022

Contributed by Lukas

In this episode, I explain how to give Booze Brain the boot and instead feel at ease around alcohol without feeling deprived, restricted or bored.If m...

14. Ladder Thoughts

25 Jan 2022

Contributed by Lukas

In this episode, I explain how ladder thoughts help you to aim for impossible goals by breaking them down into a series of possible steps that transfo...