Join my private Facebook group! Pick up your free copy of "Alcohol Truths: How Much is Safe" here. What is intuitive drinking? Learn more in today's episode about intutive drinking and what I have in my intuitive drinking toolbox. Article on "intuitive drinking" These are the tools I've used to create a peaceful relationship with alcohol: past, present and future. In combination with understanding and implementing the Behavior Map and Results Cycle that I talked about in episodes 11 & 12, these are the tools I used to break my 30-year daily drinking habit. In addition to practicing the Results Cycle, i.e., writing down my “old” thoughts and choosing new thoughts, here are the four tools I used (and still use) to change my relationship with alcohol. 1) Creating a Drink Plan When it comes to alcohol we have to bring our decision to drink into the prefrontal cortex and plan ahead of time what to drink and how much to drink. Planning ahead of time means that we aren’t reacting in the moment. We aren’t listening to permission-giving thoughts that don’t align with our long-term goals. We aren’t choosing to drink a drink that we haven’t already planned on. Our adult brain is in charge, not the toddler or child. The process of planning doesn’t have to be complicated, but it does need to happen. James Clear Continous Improvement 2) Preparing Ahead for Falls/Reviewing Off-Plan Days Here is what I suggest to prepare yourself for the times when you go “off-plan”. We are going to avoid the “coulda/woulda/shouldas” as well as the “blame game” when we drink more than we intended to. We are first going to write down what the plan was, and what we actually drank. We’re going to write down where we were and who we were with. We are writing down the facts here. Simply and clearly—no judgement. Next, we are going to look back and uncover the thoughts we were having when we chose to drink more than we planned. 3) Education on Alcohol Science The third tool is not just one tool…its multiple tools and with the exception of this book you are reading, they are not created by me. There is no shortage of literature on alcohol and “quit lit” as it’s called and reading books, listening to podcasts and participating in courses was an important part of the process for me. In addition to reading books about alcohol I also read books on cognitive behavioral therapy, books on personality, habits, and motivation. See some my recommendations below. 4) Community & Motivation While I can’t subscribe to the twelve steps and have hopefully convinced you that your brain holds the power to your relationship with alcohol, there is certainly value in “finding your tribe”. Whether it’s a Facebook group, a small-group coaching program, or an accountability partner, being around people who are like-minded and focused on changing their daily drinking habits will help you create your peaceful relationship easier and faster. EDUCATION ON ALCOHOL/ALCOHOL SCIENCE: Alcohol Explained and Alcohol Explained 2 Drink? The New Science of Alcohol and Your Health This Naked Mind How to Change Your Drinking Rethink Drinking Moderation Management PODCASTS: Rachel Hart Group Coaching: 30 Day Alcohol Experiment with Annie Grace Self Coaching Scholars Take a Break 30-Day Challenge Rachel Hart Facebook Groups: Alcohol Explained HAMS Moderation Management ★ Support this podcast ★

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