Take a Break from Drinking

463: Stuck in the Weekend Drinking Loop? [Listener Q&A]

07 Apr 2026

Contributed by Lukas

Do you ever find yourself stuck in a weekend drinking loop that feels hard to break?   It might start with a drink on Thursday or Friday, and before ...

462: I know what to do, I'm just not doing it

31 Mar 2026

Contributed by Lukas

The thought, "I know what to do, I'm just not doing it," feels like an honest assessment, especially when you've read the books, listened to the podca...

461: One won't hurt [Thought Swap]

24 Mar 2026

Contributed by Lukas

Have you ever found yourself thinking, "One won't hurt"?   It seems like a harmless excuse to have just one drink, but if you've experienced it, you ...

460: I'll be good tomorrow [Thought Swap]

17 Mar 2026

Contributed by Lukas

Have you ever caught yourself saying, "I'll be good tomorrow"?   It sounds hopeful in the moment, like you still have everything under control. Anoth...

459: When Dinner Prep Turns Into Drinking [Listener Q&A]

10 Mar 2026

Contributed by Lukas

Do you ever feel like cooking dinner just isn't the same without a drink in your hand?   You love the ritual of preparing food for your family, but s...

458: When Delaying a Drink Doesn't Work (And Why That's Good News)

03 Mar 2026

Contributed by Lukas

Have you ever tried delaying a drink only to feel your desire get stronger?   Instead of watching the urge fade, you find yourself staring at the clo...

457: How do I stop going to the bar in the afternoon? [Listener Q&A]

24 Feb 2026

Contributed by Lukas

Why does the pull to go to the bar in the afternoon feel almost automatic?   If you've ever found yourself heading out for an after-work drink and wo...

456: Alcohol, Ego & the Fear of Looking Weak

17 Feb 2026

Contributed by Lukas

What's behind the pressure to drink, and why do we feel the need to prove we can handle it?   In today's episode, guest coach Patrick Fox is here to ...

455: The Power of Delaying a Drink

10 Feb 2026

Contributed by Lukas

What if changing your drinking didn't have to start with quitting, cutting back, or figuring everything out?   For many people, the hardest part of t...

454: Why Sports and Drinking Feel So Connected

03 Feb 2026

Contributed by Lukas

Why does watching sports without a drink feel like something is missing?   Whether you love the game, tolerate it, or just see it as an excuse to get...

453: Afraid You'll Lose Friends If You Stop Drinking? Listen to This. [Listener Q&A]

27 Jan 2026

Contributed by Lukas

If you've ever worried that not drinking will make you boring, wondered whether your friendships can survive without alcohol, or if part of you thinks...

452: Why Fear-Based Motivation and Replacing Alcohol with Food Doesn't Bring Relief [Listener Q&A]

20 Jan 2026

Contributed by Lukas

What if the pressure you're putting on yourself to change your drinking is actually the very thing keeping you stuck?   In this episode, I answer a q...

451: The Identity Shift That Comes Before Drinking Less [Listener Q&A]

13 Jan 2026

Contributed by Lukas

Do you have a strong desire to change your drinking and yet, you're not where you want to be?   In this episode, I'm answering a question from a list...

450: When Dry January Has Already Fallen to the Wayside

06 Jan 2026

Contributed by Lukas

So many of you start the new year with the best intentions to cut back on drinking, only to find yourself slipping up within the first few days or wee...

449: If You Doubt Your Plan for Drinking Less in the New Year Will Stick

30 Dec 2025

Contributed by Lukas

If you're feeling more tired and doubtful than inspired about the New Year, especially when it comes to changing your drinking habits, you're not alon...

448: Ask Me Anything About Your Drinking

23 Dec 2025

Contributed by Lukas

Have you ever felt like you're the only one who can't get a handle on your drinking? Like all the success and determination you have in other areas of...

447: I'm an adult, I can drink if I want to [Thought Swap]

16 Dec 2025

Contributed by Lukas

How often do you find yourself saying, "I'm an adult, I can drink if I want to"?   While it's technically true that you're an adult who can make your...

446: I might as well drink because you only live once [Thought Swap]

09 Dec 2025

Contributed by Lukas

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 ...

445: I'll be more comfortable with a drink [Thought Swap]

18 Nov 2025

Contributed by Lukas

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 ...

444: A drink makes everything better [Thought Swap]

11 Nov 2025

Contributed by Lukas

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...

443: Liking and Not Liking to Drink

04 Nov 2025

Contributed by Lukas

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...

442: The Lie of Sobriety as Self-Punishment

14 Oct 2025

Contributed by Lukas

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 ...

441: When the Label Doesn't Fit

07 Oct 2025

Contributed by Lukas

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 d...

440: Awkwardness, Alcohol, and the Connector/Mask Trap

30 Sep 2025

Contributed by Lukas

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,...

439: Non-Alcoholic Drinks: Safe Swap or Slippery Slope

23 Sep 2025

Contributed by Lukas

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-...

438: When It Feels Easier to Pour the Drink

16 Sep 2025

Contributed by Lukas

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 famili...

437: Finally Something for Me: Invisible Labor and Drinking Less

09 Sep 2025

Contributed by Lukas

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 fo...

436: The Hidden Script Keeping You Stuck with Alcohol

02 Sep 2025

Contributed by Lukas

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 lea...

435: Why “One More” Never Feels Like Enough

26 Aug 2025

Contributed by Lukas

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 al...

434: How to Let Go of Regret About Drinking

19 Aug 2025

Contributed by Lukas

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...

433: How to Stop Chasing the Buzz

12 Aug 2025

Contributed by Lukas

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 win...

432: I Know It’s Not Good for Me but I Love the Taste

05 Aug 2025

Contributed by Lukas

The shame spiral around drinking often starts with something that seems completely logical. You know alcohol isn't serving you, yet you still genuinel...

431: Why Time Away From Alcohol Can Backfire

29 Jul 2025

Contributed by Lukas

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 do...

430: Why You Go on Autopilot

15 Jul 2025

Contributed by Lukas

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...

429: The Hidden Difference Between Having Fun and Chasing It

01 Jul 2025

Contributed by Lukas

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 ...

428: Change Feels Hard Because You’re Meant to Grow

24 Jun 2025

Contributed by Lukas

When contemplating taking a break from drinking or cutting back, most people focus on how hard it will be. They anticipate struggle, discomfort, and m...

427: The Skill of Staying Present Through Discomfort

17 Jun 2025

Contributed by Lukas

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...

426: Would You Still Drink If It Wasn’t Fancy?

10 Jun 2025

Contributed by Lukas

The hidden influence of "drinking the good stuff" is shaping your relationship with alcohol in surprising ways. As you upgrade your drink choices to f...

425: Drinking Less in Social Situations

03 Jun 2025

Contributed by Lukas

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 w...

424: When Drinking Less Feels Like a Fluke

27 May 2025

Contributed by Lukas

When someone successfully moderates their drinking or says no to alcohol in situations where they previously would have reached for a drink, they tend...

423: Explaining Overdrinking

20 May 2025

Contributed by Lukas

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 sim...

422: What to Do When Temptation Strikes

13 May 2025

Contributed by Lukas

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 leav...

421: Why Your Good Intentions Fail

29 Apr 2025

Contributed by Lukas

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 ...

420: Are Rules the Problem?

15 Apr 2025

Contributed by Lukas

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 thei...

419: What Envy Reveals About Your Drinking

08 Apr 2025

Contributed by Lukas

Have you ever found yourself envious of people who seem to drink with ease?   If you’re changing your relationship with alcohol, envy toward “nor...

418: Numbing the Noise Won't Work

01 Apr 2025

Contributed by Lukas

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—...

417: Why Your Rules Aren’t Working

25 Mar 2025

Contributed by Lukas

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 u...

416: Are You in a Pleasure Desert?

18 Mar 2025

Contributed by Lukas

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 de...

415: Why You Go Back to Drinking After Long Breaks

04 Mar 2025

Contributed by Lukas

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 f...

414: How Zooming In Helps You Drink Less

25 Feb 2025

Contributed by Lukas

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?...

413: Breakthrough Thoughts

18 Feb 2025

Contributed by Lukas

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...

412: Inconveniences That Lead to Drinking More

11 Feb 2025

Contributed by Lukas

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 w...

411: I Can Only Stand This Person if I Drink

04 Feb 2025

Contributed by Lukas

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 situatio...

410: Turning Dry January Failure Into Success

28 Jan 2025

Contributed by Lukas

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...

409: What You Get Wrong About Your Cravings

21 Jan 2025

Contributed by Lukas

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 som...

408: Interview with Sobriety Coach Adriana Cloud

14 Jan 2025

Contributed by Lukas

Are you mystified by your own drinking behaviors? Do you struggle to understand why you can occasionally easily moderate, while other times you spiral...

407: Stop Putting So Much Pressure on Your Compelling Reason

07 Jan 2025

Contributed by Lukas

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 hel...

406: How to Have a Successful Dry January

31 Dec 2024

Contributed by Lukas

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...

405: When Life Is Good but Your Drinking Isn’t

24 Dec 2024

Contributed by Lukas

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...

404: Not Liking Your Drinking and Not Enjoying When You’re Sober

17 Dec 2024

Contributed by Lukas

It’s around this time of year that you start thinking about making changes, but what happens when you decide to stop drinking and you’re not happy...

403: Drinking and Feeling Like an Adult

10 Dec 2024

Contributed by Lukas

If you’re taking a break from drinking this holiday season, you might feel like you’re stuck at the kids’ table at every gathering.   The reali...

402: Why You’re Drinking Past “Enough”

03 Dec 2024

Contributed by Lukas

Picture this: You and a few friends have decided to split a bottle of wine. Everyone fills their glass, but there’s still a little left in the bottl...

401: Why You Shouldn't Demonize Alcohol

26 Nov 2024

Contributed by Lukas

“Alcohol is poison.” “It’s toxic—why would I put it in my body?” These are common refrains from people who quit drinking. But are they hel...

400: When People Give You a Hard Time About Not Drinking

19 Nov 2024

Contributed by Lukas

You’ve been there: You’re with friends, and you’re doing your best not to drink (or stop after one), and suddenly you’re met with resistance. ...

399: Why Counting Drinks Can Backfire

15 Oct 2024

Contributed by Lukas

Counting drinks is a common strategy that many people use to try to drink less, but it can often backfire and leave you feeling frustrated and ashame...

398: Becoming a Normal Drinker

08 Oct 2024

Contributed by Lukas

Do you ever wish you could just be a "normal" drinker? Do you fantasize that if you could fix your drinking, you'd finally feel okay about yourself?  ...

397: The Ultimate Guide to Drinking Less

01 Oct 2024

Contributed by Lukas

How many problems in your increasingly complex life can be solved by a one-size-fits-all solution? Not many. And yet, society insists on prescribing s...

396: When You're Drinking to Fill the Time

24 Sep 2024

Contributed by Lukas

Do you like being alone? It’s a simple question that can offer great insight into your relationship with alcohol, which is why today’s episode rev...

395: What to Say When Someone Offers You a Drink

10 Sep 2024

Contributed by Lukas

No matter where you are on your journey to changing your relationship with drinking, there’s one question you’ll need to be prepared to answer—a...

394: Why Do I Have So Much Chatter About Alcohol?

03 Sep 2024

Contributed by Lukas

Does there always seems to be chatter in your brain about alcohol? Whether you should drink tonight, whether you should have just one more, or any of ...

393: Why Can’t I Drink Like Everyone Else?

27 Aug 2024

Contributed by Lukas

You may have asked yourself the morning after a long night of drinking or while sitting across from someone sipping their first cocktail as you finish...

392: The Remedy: What the Brain Learns

20 Aug 2024

Contributed by Lukas

Humans have a long history of using alcohol for medicinal purposes. While drinking can often numb your pain in the moment, it actually creates more st...

391: The Release: What the Brain Learns

13 Aug 2024

Contributed by Lukas

If you find yourself constrained by your life and living up to expectations of who you should be, you’re not alone. You spend so much time adhering ...

390: The Hourglass: What the Brain Learns

06 Aug 2024

Contributed by Lukas

When you're bored it’s easy to be tempted by a drink. After all, a little buzz can help pass the time. But have you ever considered what your brain ...

389: The Mask: What the Brain Learns

30 Jul 2024

Contributed by Lukas

Humans have a long history of using alcohol as “liquid courage.” But did you know this can actually make your insecurities and anxiety worse?   T...

388: The Escape: What the Brain Learns

23 Jul 2024

Contributed by Lukas

There are no shortages of pop-culture examples in which someone is seen drinking to numb their pain—likely because people have been using alcohol to...

387: The Reward: What the Brain Learns

16 Jul 2024

Contributed by Lukas

The concept of drinking to relax is nothing new. It goes hand-in-hand with the belief that you deserve a drink—whether it’s after a hard day’s w...

386: The Connector: What the Brain Learns

09 Jul 2024

Contributed by Lukas

Humans have long used alcohol’s ability to facilitate bonding by lowering people’s defenses. But you may be surprised to discover that when alcoho...

385: The Upgrade: What the Brain Learns

02 Jul 2024

Contributed by Lukas

If you're someone who often reaches for a drink because “it would make things more special,” then you may recognize The Upgrade drink archetype—...

384: Is Overindulgence a Problem?

25 Jun 2024

Contributed by Lukas

Believe it or not, overindulgence is a part of the human experience. So why is it that you consider this natural impulse to be negative?   Whether it...

383: Caught in a Contradiction

04 Jun 2024

Contributed by Lukas

If you routinely drink too much, should you just stop drinking? What if you keep drinking, even though, deep down, you don’t believe you can moderat...

382: Interview with Kara Loewentheil on The Brain Gap and Drinking

21 May 2024

Contributed by Lukas

Listen to Rachel’s conversation with Kara Loewentheil, a Master-Certified Life Coach and author of Take Back Your Brain: How a Sexist Society Gets i...

381: What am I waiting for?

14 May 2024

Contributed by Lukas

You want to change your relationship with drinking, but other than listening to the podcast, you’re not doing anything about it.  This paralysis, w...

380: Tackling the Excuse, "Who Cares?"

07 May 2024

Contributed by Lukas

Who cares? How many times have you poured yourself a drink after silently uttering these words to yourself? If you’re like most people, the answer i...

379: I'll Be Good Tomorrow

30 Apr 2024

Contributed by Lukas

You know the scenario. You promised not to drink tonight… but by 5 o’clock, you’re ready for a drink. Or you told yourself you would only have o...

378: Overcoming the 'No Point in Stopping Now' Excuse

23 Apr 2024

Contributed by Lukas

In this episode, we cover a scenario that may be familiar. You start drinking and then convince yourself to continue because "Why stop now?" This mind...

377: Special Occasion Drinking

16 Apr 2024

Contributed by Lukas

In this episode, we tackle a familiar scenario: you've made progress in reducing your drinking, but then a special celebration comes up. So, how do yo...

376: When It’s Not What It’s Supposed to Be Like

09 Apr 2024

Contributed by Lukas

We all face moments where life doesn’t match our expectations. We often feel this most acutely when trying to change our relationship with alcohol. ...

375: The Problem with Willpower

02 Apr 2024

Contributed by Lukas

If you’re like most people, you’ve probably told yourself if you had more willpower, it would be easier to drink less.  This episode delves into ...

374: How to Stay Motivated

26 Mar 2024

Contributed by Lukas

Have you ever thought that if you could just figure out how to stay motivated, then it would be easier to say no to a drink? You’re not alone. Motiv...

373: What’s Wrong with a Reward?

19 Mar 2024

Contributed by Lukas

Pouring a drink at the end of the day can be a treat. But it can easily sabotage your goal of changing your relationship with alcohol. Especially if y...

372: Hair of the Dog

12 Mar 2024

Contributed by Lukas

Using alcohol as a remedy for a hangover is so common that it has its own term: “the hair of the dog.” Discover why some people swear by this and ...

100: Lessons from the Take a Break Podcast

05 Mar 2024

Contributed by Lukas

Revisit (or listen for the first time) to the celebration of our 100th episode of the Take a Break podcast. In this episode I’m comb through the a...

371: Unconscious Drinking

27 Feb 2024

Contributed by Lukas

If you’ve ever thought, “Once I start, I can’t stop”—you’re not alone. Lots of people find it easier not to drink at all than to moderate....

370: Tossing the Concept of "Being in Denial"

20 Feb 2024

Contributed by Lukas

Society tends to talk about people being in “denial” about their drinking. But this belief often causes more harm than how much someone drinks. In...

369: How to Move Past Shame

13 Feb 2024

Contributed by Lukas

Shame and regret about your drinking can feel so isolating, but it’s way more common than you think. The real problem is the unconscious ways you mi...

368: The Remedy

06 Feb 2024

Contributed by Lukas

If you have chronic pain, an autoimmune disease, or insomnia, you might use alcohol to cope. This makes perfect sense. Unfortunately, alcohol can act ...

367: The Release

30 Jan 2024

Contributed by Lukas

Drinking to feel more free and to be ourselves is common. You'll often hear friends talking about having a drink to "let loose" or "let their hair dow...

366: The Hourglass

23 Jan 2024

Contributed by Lukas

How do you fill your time when there’s nothing to do? This question is at the heart of The Hourglass, one of the eight Drink Archetypes. Uncover why...

365: The Mask

16 Jan 2024

Contributed by Lukas

In this episode, you’ll learn about The Mask, one of the eight Drink Archetypes. The archetypes are unconscious patterns that can influence your rel...