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Recent episodes
466: Why Focusing on Regrets Won't Help You Drink Less
Apr 28, 2026
Unknown duration
465: I wish I could have fun without drinking [Listener Q&A]
Apr 21, 2026
Unknown duration
464: How do I drink less when the world is falling apart?
Apr 14, 2026
Unknown duration
463: Stuck in the Weekend Drinking Loop? [Listener Q&A]
Apr 7, 2026
Unknown duration
462: I know what to do, I'm just not doing it
Mar 31, 2026
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 4/28/26 |  466: Why Focusing on Regrets Won't Help You Drink Less | You know that feeling the morning after you drank too much? Have you ever thought to yourself, "I just don't want to feel this way again"? Regret and guilt can feel like powerful motivators to stop drinking, but the truth is, focusing on what you don't want can actually keep you stuck in the same cycle. If you've ever promised to stop drinking after a rough night, only to repeat the same pattern, this episode is for you. Tune in this week to understand the problem with using regret as motivation to drink less. You'll learn why identity-based motivation is a more effective approach than relying on regret, how to shift from a focus on "what you don't want" to "who you want to become," and how understanding your drink archetypes can provide the clarity and direction needed to make lasting change. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/466 | — | ||||||
| 4/21/26 | 465: I wish I could have fun without drinking [Listener Q&A] | Do you ever feel like you can't have fun at a bar or party without drinking? It can seem like alcohol is the thing that unlocks a more relaxed, confident, and fun version of yourself. And without it, maybe everything feels flat, awkward, or like something is missing. In this Listener Q&A episode, we're unpacking the belief that alcohol is necessary for fun. For some, drinking often feels like the key to connection, confidence, and letting go. But what if alcohol isn't actually what creates that experience? Tune in this week to learn why you might feel like alcohol is a requirement for having fun, what is actually blocking your ability to enjoy the moment, how focusing on the "right amount" of drinking keeps you stuck, and how to shift your attention to connect and engage socially without relying on alcohol. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/465 | — | ||||||
| 4/14/26 | 464: How do I drink less when the world is falling apart? | How do you drink less when the world feels overwhelming and everything in you says now is exactly the time you need it most? When the news feels heavy and problems feel too big to fix, the urge to reach for a drink can feel completely justified, even necessary. This episode explores what's really driving that urge and why the surface explanation often misses something important. Tune in this week to learn how the story attached to your emotions creates urgency, why feeling anxious about your anxiety intensifies the desire to escape, and how to start separating what you feel from what you make it mean. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/464 | — | ||||||
| 4/7/26 | 463: Stuck in the Weekend Drinking Loop? [Listener Q&A] | 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 you know it, the pattern carries through the entire weekend. Then Monday arrives, and stopping suddenly feels even harder. In this Listener Q&A episode, we're unpacking a common pattern: why weekend drinking feels automatic and why Monday can be the most difficult day to stop. You'll learn how one decision to drink can turn into a multi-day permission slip, why expectations about the weekend create tension, and how to shift your focus earlier so you can understand the pattern and interrupt it before it gains momentum. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/463 | — | ||||||
| 3/31/26 | 462: I know what to do, I'm just not doing it | 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 podcasts, and still aren't where you want to be. But what if this thought is quietly keeping you stuck in the very cycle you're trying to break? In this episode, we're challenging the belief that you already know what to do when it comes to drinking less because having information isn't the same as knowing how to handle the moment when an urge appears. Listen in this week to learn why the thought, "I know what to do, I'm just not doing it," creates more shame than progress, how it blocks real problem-solving, and how shifting from blame to curiosity makes it possible to understand what's happening in the moment and start building the skills needed to change your relationship with alcohol. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/462 | — | ||||||
| 3/24/26 | 461: One won't hurt [Thought Swap] | 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 know that one often turns into two, three, or more. And in this episode, you'll hear why this thought feels so believable, how it keeps you stuck in the same pattern, and why it's not about willpower, but about seeing what's missing in that moment. Tune in this week to learn how to question the promise of "One won't hurt," and how simply noticing what's left out in that thought creates space for a different decision. This episode will help you see the bigger picture, build awareness, and make changes in the moment, not just tomorrow. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/461 | — | ||||||
| 3/17/26 | 460: I'll be good tomorrow [Thought Swap] | Have you ever caught yourself saying, "I'll be good tomorrow"? It sounds hopeful in the moment, like you still have everything under control. Another drink tonight is fine because tomorrow you'll finally get it together. But that promise to your future self can quietly keep you stuck in the same pattern. Listen in this week to discover why the excuse "I'll be good tomorrow" feels so convincing and why it rarely leads to real change. You'll learn why tomorrow isn't where change happens, how this excuse helps you avoid uncomfortable feelings, and how small shifts in how you respond to urges can start changing your relationship with alcohol today. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/460 | — | ||||||
| 3/10/26 | 459: When Dinner Prep Turns Into Drinking [Listener Q&A] | 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 somehow the experience feels flat unless there's wine involved. If that sounds familiar, you're not alone. In this Listener Q&A episode, you'll hear a question from Katie about why dinner prep so often turns into drinking. Discover how the Upgrade archetype works and why it can make alcohol feel like it enhances already meaningful moments, why wanting and liking are not the same thing, and what you can do to enjoy cooking without needing a drink to make the moment feel special. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/459 | — | ||||||
| 3/3/26 | 458: When Delaying a Drink Doesn't Work (And Why That's Good News) | 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 clock, counting down the minutes, convinced you'll drink the second the timer goes off. If that's happened to you, it doesn't mean the delay failed. It means something important just surfaced. Listen in this week to hear why delaying a drink can sometimes intensify the urge and why that's actually good news. You'll also learn how to move beyond surface-level desire, and how to use delay to reveal the deeper pattern underneath. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/458 | — | ||||||
| 2/24/26 | 457: How do I stop going to the bar in the afternoon? [Listener Q&A] | 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 wondering why you can't seem to stop, you're not alone. The truth is, the after-work drink works. It changes how you feel fast. And that's exactly why the pattern can feel so hard to break. In this Listener Q&A episode, you'll hear Michael's question about how to stop going to the bar in the afternoon. You'll learn why the issue isn't a lack of discipline and why willpower keeps failing, how to interrupt autopilot patterns, and how to build new end-of-day transition strategies that actually meet your needs. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/457 | — | ||||||
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| 2/17/26 | 456: Alcohol, Ego & the Fear of Looking Weak | 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 discuss how ego and the fear of looking weak shape drinking behaviors, especially for men. While this conversation focuses on masculinity, the themes are relevant for anyone who has ever thought, "I don't want anyone to think I have a problem." Listen in to hear Patrick's insights on the cultural pressures that encourage men to drink, especially in social and professional settings. You'll also learn how ego and the fear of looking weak perpetuate drinking patterns, why shifting your relationship with alcohol starts with recognizing your own values, and how reframing your thinking can help you break free from these pressures. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/456 | — | ||||||
| 2/10/26 | 455: The Power of Delaying a Drink | 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 the habit isn't the drink itself, but the moment the urge shows up and feels impossible to ignore. That pressure can make it seem like change has to be dramatic or all-or-nothing to count. This week, you'll learn a deceptively simple shift that can interrupt the habit without triggering panic or white-knuckling: delay. Listen in to hear how delaying the drink helps you get off autopilot, especially during the evening witching hour, why creating space between the urge and the action helps your brain learn something new, and why even imperfect attempts still matter. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/455 | — | ||||||
| 2/3/26 | 454: Why Sports and Drinking Feel So Connected | 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 together, alcohol can feel baked into the entire experience. When you start thinking about drinking less, this connection can make it feel like sports, parties, or even belonging itself won't be the same. Listen in this week to learn why sports and drinking feel so connected and what's really happening in your brain when alcohol isn't there. You'll hear how expectations, not necessity, drive that uneasy or restless feeling, why your brain often interprets "unexpected" as "something's wrong," and how to relate differently to boredom, excitement, or social pressure on game day. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/454 | — | ||||||
| 1/27/26 | 453: Afraid You'll Lose Friends If You Stop Drinking? Listen to This. [Listener Q&A] | 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 maybe you should just have one drink to keep things normal, this episode is for you. In this week's listener Q&A, you'll hear a question from Sean, who fears losing his friendships if he stops joining in with drinking. Tune in to learn why you believe you need alcohol to be your "best self," what's really happening when you drink to feel comfortable socially, and how to access the ease and connection you want without needing a chemical mute button. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/453 | — | ||||||
| 1/20/26 | 452: Why Fear-Based Motivation and Replacing Alcohol with Food Doesn't Bring Relief [Listener Q&A] | 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 question from a listener named Deb who feels like she's on her last chance to get her drinking under control. She's caught in a familiar loop of replacing alcohol with snacking, and the frustration is palpable. But the real problem isn't the drink or the snack. So what is? Tune in this week to learn why fear-based motivation bypasses the emotional skill-building you actually need to create change, how to break the cycle of replacing alcohol with food (and why it happens), and the counterintuitive truth about discomfort that changes everything. Break the cycle of temporary challenges and learn how to make alcohol feel truly optional during my three-day Reset Your Drinking workshop starting January 21st, 2026. Click here to secure your ticket and discover how to find your "off switch" for lasting change: https://rachelhart.com/january/ Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/452 | — | ||||||
| 1/13/26 | 451: The Identity Shift That Comes Before Drinking Less [Listener Q&A] | 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 listener named Chris who's frustrated that he's still drinking more than he wants to, despite trying to make healthier choices. He's switched from hard liquor to premixed cans and is concerned about what his daily drinking is doing to his health. Tune in this week to hear how Chris's question speaks to so many things people are thinking about in the new year: the identity shift that comes with trying to drink less, the anxiety about how drinking may be impacting your health, and the frustration that despite so much effort, you're not where you want to be. Break the cycle of temporary challenges and learn how to make alcohol feel truly optional during my three-day Reset Your Drinking workshop starting January 21st, 2026. Click here to secure your ticket and discover how to find your "off switch" for lasting change: https://rachelhart.com/january/ Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/451 | — | ||||||
| 1/6/26 | 450: When Dry January Has Already Fallen to the Wayside | 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 weeks. Maybe you promised yourself you'd cut back on drinking this year, but then life happened. A stressful day at work. An awkward social situation. A craving that felt impossible to ignore. And now your brain is telling you that you've failed, that nothing matters, that you might as well give up. Tune in this week to learn why that first slip-up isn't actually the problem, and what is. You'll discover high-quality questions to ask yourself after a setback that will help you build awareness instead of shame, and how to redefine success beyond perfect streaks. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/450 | — | ||||||
| 12/30/25 | 449: If You Doubt Your Plan for Drinking Less in the New Year Will Stick | 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 alone. We're sold this fantasy that the New Year is a magical time to create change, but massive change is always built through tiny steps. Instead of trying to figure out how to completely overhaul your drinking habits, I'm proposing something different: focusing on just a 10% shift. Listen in this week to hear three questions that will help you identify what a small but meaningful change would look like in your drinking habits, especially if you doubt your plan for drinking less will stick. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/449 | — | ||||||
| 12/23/25 | 448: Ask Me Anything About Your Drinking | 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 your life just disappears when it comes to alcohol? For years, I carried so much shame about my drinking. I'd go to therapy and talk about everything else in my life, but never broach this topic. When I searched for answers online, everything pointed to the idea that some people are powerless over alcohol. That's why I'm excited to share something new with you on this episode. Tune in this week to hear how you can submit your drinking questions directly to me, starting right now. Whether you're worried about cravings, excuses, other people's opinions, or feeling like it's too late to change, I'm here to help you see there's an answer that doesn't make YOU the problem. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/448 | — | ||||||
| 12/16/25 | 447: I'm an adult, I can drink if I want to [Thought Swap] | 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 own choices, here's the deeper truth: this thought isn't really about the drink. Tune in this week to hear why pouring a drink in these moments isn't an act of defiance but actually a distraction, how to identify what you're really rebelling against, and three specific thought swaps that will help you challenge this excuse when it pops up. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/447 | — | ||||||
| 12/9/25 | 446: I might as well drink because you only live once [Thought Swap] | 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 alcohol in our minds, especially when you're seeking a more fun, adventurous, or unfiltered version of yourself. The challenge is that when your brain links the life you want to lead with drinking, trying to cut back can feel like saying no to being fully yourself or being all in on the experience of life. Tune in this week to discover how to access your wild or bold side without needing a drink as permission, and 3 powerful thought swaps that help you keep that "you only live once" vibe while decoupling it from needing a drink. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/446 | — | ||||||
| 11/18/25 | 445: I'll be more comfortable with a drink [Thought Swap] | 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 bar, grab a drink, and feel that familiar wave of relief wash over me as the edges of my nervousness softened. But what happens when that glass becomes less of a choice and more of a requirement for feeling comfortable around other people? Listen in this week to hear three thought swaps that will help you start questioning whether you're really more comfortable with a drink in your hand. This isn't about avoiding social situations or telling yourself alcohol is bad. It's about understanding the difference between masking discomfort and actually feeling comfortable in your own skin. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/445 | — | ||||||
| 11/11/25 | 444: A drink makes everything better [Thought Swap] | 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 day. Maybe your list of things that are "better with a drink" seems endless. If a drink makes everything better, does that mean not drinking makes everything worse? And if that's true, how can you ever cut back without feeling like you're missing out? Tune in this week to discover three specific thought swaps to help you question the story that a drink makes everything better, so you can start poking holes in beliefs that are keeping you stuck in patterns that aren't serving you. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/444 | — | ||||||
| 11/4/25 | 443: Liking and Not Liking to Drink | 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 thinking, "Why did I do that again? I didn't even like how it made me feel." The tension between drinking and not enjoying it creates a confusing internal struggle. Sobriety coach Adriana Cloud is back this week to explore this common frustration where part of you recognizes drinking isn't working for you anymore while another part keeps wanting more. Tune in this week to learn why your brain creates this confusing internal conflict (and why it doesn't mean you're broken), and practical ways to work with this internal tension instead of fighting against it. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/443 | — | ||||||
| 10/14/25 | 442: The Lie of Sobriety as Self-Punishment | 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 your mind - tonight, no drinks. But then you watch someone order that dirty martini while you sit with your water, and suddenly saying no feels like you're punishing yourself. That familiar tension rises up: the part of you that wants to stick to your word battling against the part that feels resentful. If not drinking feels like punishment, you're not alone. Listen in this week to discover why you might be relying on virtue as a way to decline a drink, the reason self-punishment doesn't work, and what to do instead to create lasting change. Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/ Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/ Get the full show notes, transcript, and more information here: https://rachelhart.com/442 | — | ||||||
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