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Alcohol Minimalist: Mindful Drinking & Behavior Change

Molly Watts, Mindful Drinking & Behavior Change Coach

Join coach Molly Watts on the Alcohol Minimalist Podcast to explore mindful drinking, behavior change, and mental wellness. This show offers science-based strategies to help you break drinking habits and overcome anxiety linked to alcohol use. Whether you're an adult child of alcoholics or seeking peace with your drinking, discover tools for lasting change without shame or guilt. New episodes every Monday and Thursday.

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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Thursday · 11 min
Revisiting-Think Thursday: The Iterative Mindset
What if changing your behavior wasn’t about getting it right—but about learning what works? In this revisited Think Thursday episode, Molly explores the iterative mindset, an approach to behavior change that replaces success-or-failure thinking with experimenting, assessing, and adjusting. You’ll learn: Why mistakes can provide valuable information for your brain How perfectionism can interfere with sustainable behavior change Why struggle and effort are important parts of learning How to treat each attempt as an experiment instead of a pass-or-fail test Why compassion and curiosity can help you stay engaged when things don’t go according to plan How small adjustments over time can create lasting change The goal isn’t perfection. It’s staying in the process long enough to learn, adjust, and keep moving forward. Research mentioned: Work by researcher Jason Moser and colleagues examining how the brain responds to mistakes and learning. ★ Support this podcast ★
#302
Monday · 23 min
Reflecting on 300 Episodes, 600,000 Downloads & What a Journey It's Been
300 episodes. 600,000 downloads. Nearly six years of conversations about alcohol, neuroscience, mindset, and changing our relationship with drinking. In this milestone episode, I'm taking a moment to celebrate the journey of the Alcohol Minimalist podcast, reflect on how it all began in December 2020, and share some of the biggest lessons I've learned along the way. From the science of behavior change to the importance of curiosity, compassion, and intentional living, this episode is both a look back and a celebration of what's possible when we keep showing up. Most importantly, it's a chance to say thank you to everyone who has listened, shared an episode, or been part of the Alcohol Minimalist community. Here's to 300 episodes, 600,000 downloads, and everything still ahead! 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 alcohol Abstinence 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” drinking Following 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 ★
October 15 · 11 min
Think Thursday: The Strange Psychology of Almost
Think Thursday: The Strange Psychology of Almost Why do Olympic bronze medalists sometimes appear happier than silver medalists? The answer reveals something fascinating about how our brains process disappointment, success, and the things that almost happened. In this episode of Think Thursday, we're exploring counterfactual thinking—our brain's tendency to imagine alternative outcomes and how those imagined possibilities influence our emotions. We'll explore: Why finishing second can sometimes feel worse than finishing third. How "if only" and "what if" thinking shape our emotional experiences. Why near misses can create surprisingly intense disappointment. The difference between learning from the past and getting stuck in regret. How becoming aware of our mental comparisons can help us appreciate our progress. The takeaway: What happened is only part of the experience. What we believe it means—and what we're comparing it to—plays a powerful role in how we feel. Research mentioned: Medvec, Madey & Gilovich (1995) — When Less Is More: Counterfactual Thinking and Satisfaction Among Olympic Medalists. Kahneman & Miller (1986) — Norm Theory: Comparing Reality to Its Alternatives. ★ Support this podcast ★
#301
October 12 · 1 hr
AlcoLog: Track Smarter-Drink Better With Dean Chew
This week on The Alcohol Minimalist Podcast, I'm joined by Dean Chew, creator of AlcoLog, an alcohol tracking app designed to help you build awareness, recognize drinking patterns, and make more intentional choices about alcohol. Dean shares his personal journey with alcohol, including his experience with naltrexone and The Sinclair Method, and how his own struggles inspired him to create a tool to help others change their drinking habits. What I especially appreciate about AlcoLog is its flexible, nonjudgmental approach. Whether you're working toward moderation, adding more alcohol-free days, or choosing sobriety, the app helps you: Track your drinks and better understand your drinking patterns. Monitor your progress and recognize positive changes over time. Track medications, including naltrexone, alongside your alcohol consumption. Set personal goals that support your individual relationship with alcohol. Stay motivated with challenges and tools that encourage consistency. Dean also shares details about AlcoLog's free Sober October challenge, which you can join anytime during October. If you're looking for a practical, science-informed way to become more mindful about your drinking, this conversation is for you. Because changing your relationship with alcohol starts with awareness—and progress doesn't have to mean perfection. Resources: AlcoLog App:https://alcolog.app/ Free Sober October Challenge: Available in the AlcoLog app 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 alcohol Abstinence 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” drinking Following 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 ★
October 8 · 12 min
Think Thursday: Why The Easy Choice Usually Wins
Why do we sometimes struggle to follow through on our best intentions? The answer may have less to do with willpower and more to do with how easy—or difficult—we make our choices. This week on Think Thursday, we're exploring the behavioral science behind friction, default choices, and how our environment influences our habits. In this episode: Why our brains naturally favor choices that require less effort. How the default effect influences everyday decisions. What behavioral science teaches us about reducing friction. Simple ways to make healthier habits easier and unwanted habits less convenient. Why setting yourself up for success is often more effective than relying on discipline. The takeaway: Meaningful change requires effort, but unnecessary obstacles don't have to be part of the process. Sometimes making better choices starts with making those choices easier. Research mentioned: Johnson & Goldstein (2003), Do Defaults Save Lives? — Science Behavioural Insights Team (2014), EAST: Four Simple Ways to Apply Behavioural Insights ★ Support this podcast ★
#300
October 5 · 18 min
Can Better Sleep Help You Drink Less?
What if drinking less starts with sleeping better? In this episode of the Alcohol Minimalist Podcast, Molly explores new research on the connection between insomnia treatment and alcohol use. The study found that among heavy drinkers with insomnia, improving sleep was associated with reductions in drinking—especially among women. Alcohol may help you fall asleep faster, but it can also disrupt sleep later in the night. That can leave you more tired, stressed, and depleted the next day—making thoughts like I need a drink or I deserve it feel even more convincing. The key idea: sometimes the evening urge to drink is influenced by what happened the night before. This week, try tracking just a few things: your sleep quality, your late-afternoon energy, your desire to drink, and what you ultimately decide to do. You’re not trying to prove anything. You’re simply looking for patterns. Because drinking less isn’t always about more willpower. Sometimes it’s about making the decision easier by changing the conditions around it. 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 alcohol Abstinence 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” drinking Following 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 ★
October 1 · 11 min
Think Thursday: The Science of Doing it Together!
Why does change sometimes feel easier when we’re doing it alongside other people? In this Think Thursday episode, Molly explores the science behind shared goals, group support, and collective behavior change — and why being part of something can influence motivation, effort, identity, and persistence. In this episode: How social norms influence what feels normal and possible Why shared identity can make behavior change feel different The Köhler effect and how other people can increase effort Why shared struggle helps normalize difficult days How group support can help without creating dependence Why behavior change is personal — but doesn’t have to be lonely Sometimes the work is still yours, but doing it alongside others can change the environment in which that work happens. ★ Support this podcast ★
#299
September 28 · 23 min
More Sober October: Make it An Experiment, Not an Exam
What if the goal of More Sober October isn’t a perfect calendar—but learning something about your relationship with alcohol? In this episode, Molly shares how to approach October as an experiment instead of an exam. Rather than measuring success solely by alcohol-free days, use the month to get curious about your desire to drink, practice experiencing urges without automatically acting on them, and notice what genuinely changes when you drink less. What You’ll Learn: How to choose a More Sober October goal that works for you What may actually be driving your desire to drink Why wanting a drink doesn’t mean you have to have one How Alcohol Core Beliefs influence your drinking habits What to notice about sleep, energy, mood, and social situations when you drink less Why an off-plan day is information—not failure Try This Choose a goal for October and a question you want to answer. Maybe it’s: Does alcohol really help me relax? Can I enjoy Friday night without drinking? What happens to my sleep when I drink less? The goal isn’t to win October. It’s to finish the month understanding yourself—and your relationship with alcohol—a little better. Join More Sober October-The Daily 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 alcohol Abstinence 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” drinking Following 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 ★
September 24 · 18 min
Think Thursday: Alzheimer’s Prevention and What the Latest Research Tells Us
World Alzheimer’s Day is a good reminder that the story around Alzheimer’s disease is changing. In this Think Thursday episode, Molly looks at what we know now about earlier diagnosis, blood-based biomarkers, newer treatments that can slow disease progression for some people, and the growing evidence that lifestyle factors may influence dementia risk. In this episode: How Alzheimer’s blood tests are changing diagnosis Why earlier detection matters more than ever What new Alzheimer’s medications can — and cannot — do The 14 potentially modifiable dementia risk factors identified by the Lancet Commission Why cardiovascular and metabolic health are also brain health What the U.S. POINTER and LatAm-FINGERS studies suggest about lifestyle and cognition Practical ways to support long-term brain health When changes in memory or thinking deserve medical attention The biggest takeaway: there may not be one single thing that protects the brain. Increasingly, the research points to the power of a pattern — movement, cardiovascular health, hearing and vision care, social connection, continued learning, sleep, and staying engaged with life. Alzheimer’s is still a complex and devastating disease, but the science is giving us more reason for hope — and more opportunities to influence the health of the brain we have right now. ★ Support this podcast ★
#298
September 21 · 20 min
How Much Alcohol is Safe? Rethinking Drinking Guidelines
What does “drink less” actually mean? In this episode of the Alcohol Minimalist podcast, Molly explores the changing alcohol guidelines and why there isn’t one simple number that guarantees a “safe” level of drinking. She breaks down the difference between a standard drink and what’s actually in your glass, explains why alcohol-related risk exists on a continuum, and shares a more useful question than, “How much am I allowed to drink?” Instead, consider: What is the lowest amount of alcohol that still gives me what I value without creating consequences I don’t want? You’ll learn: What counts as a standard drink Why higher-ABV drinks can add up quickly Why alcohol guidelines aren’t guarantees How to think about alcohol risk more realistically How to find your own “minimum effective dose” Why tracking your real drinking patterns can help you make better decisions Alcohol Minimalism isn’t about following someone else’s perfect number. It’s about removing excess alcohol from your life so alcohol doesn’t remove you from your life. Until next time, choose peace. Resources Mentioned: More Sober October Sunnyside Med 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 alcohol Abstinence 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” drinking Following 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 ★
September 17 · 15 min
Think Thursday: Why Familiar Feels True-When Thoughts Become Beliefs
What happens when a thought gets repeated so often that it stops feeling like a thought and starts feeling like a fact? In this Think Thursday episode, Molly explores the illusory truth effect, processing fluency, self-schemas, and self-verification to explain why familiar ideas can feel more believable simply because we’ve practiced thinking them over and over. In this episode: Why repetition can make information feel more true The difference between familiarity and evidence How self-schemas shape what we notice and remember Why we tend to collect evidence that supports existing beliefs How repeated thoughts can quietly become identity statements Why changing your thinking isn’t about forced positive affirmations How to question old beliefs with more accuracy and curiosity A question to take with you: Is this something I know, or is this something I’ve practiced thinking? Sometimes behavior change begins not with immediately creating a new belief, but with realizing that an old one may never have been a fact in the first place. Research Mentioned Hasher, Goldstein & Toppino — early research on the illusory truth effect Dechêne et al. — meta-analysis on repetition and perceived truth Lisa Fazio and colleagues — repetition and prior knowledge Hazel Markus — self-schema research William Swann — self-verification theory ★ Support this podcast ★
#297
September 14 · 45 min
The Sober Curator: Making Alcohol-Free Living Fun, Normal & Inspiring with Alysse Bryson
What does it look like to build a fun, fulfilling life with less alcohol—or none at all? In this episode of the Alcohol Minimalist Podcast, Molly talks with Elise Bryson, CEO and curator of The Sober Curator, about sober curiosity, recovery, non-alcoholic drinks, and the changing culture around alcohol. They explore why alcohol-free living is becoming more mainstream, how the non-alcoholic beverage movement is helping normalize drinking less, and why choosing not to drink should never feel awkward or restrictive. If you’re sober curious, exploring a mostly alcohol-free lifestyle, or working to change your relationship with alcohol, this conversation offers encouragement, practical resources, and a refreshing reminder that drinking less can actually open the door to more. In This Episode How The Sober Curator started and grew into a global alcohol-free lifestyle resource Why Elise believes alcohol may be having its own “cigarette moment” How attitudes toward sobriety and sober curiosity have changed The growth of non-alcoholic beer and zero-proof options Why choosing not to drink is becoming more normalized The difference between recovery, sobriety, and an Alcohol Minimalist lifestyle Why alcohol-free living doesn’t have to feel restrictive or boring How community and support can make change easier Why it matters to pay attention when alcohol starts raising red flags How to create more fun, connection, and celebration without relying on alcohol Resources Mentioned: The Sober Curator More Sober October Sunnyside Med 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 alcohol Abstinence 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” drinking Following 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 ★
September 10 · 13 min
Revisiting Think Thursday: Neurodivergence and The Brain's Energy Economy
In this revisited Think Thursday episode, Molly explores ADHD through the lens of the brain’s energy economy—how neurodivergent brains may use mental fuel differently, and why that matters for motivation, behavior change, and alcohol. You’ll learn why routine tasks can feel more costly for an ADHD brain, why novelty and stimulation can feel energizing, and how differences in dopamine and norepinephrine may help explain the connection between ADHD and substance use. Molly also shares six practical ways to support the ADHD brain: Externalize memory Reduce friction Use novelty as a lever Break tasks into smaller steps Try body doubling Protect sleep, movement, and downtime The goal isn’t to make a neurodivergent brain work like a neurotypical one. It’s to understand the brain you have and build strategies that work with it. Choose peace. ★ Support this podcast ★
#296
September 7 · 35 min
Summer's Greatest Hits: Alcohol & ADHD
This week on the Alcohol Minimalist Podcast, we’re revisiting the most-downloaded episode from the Alcohol & series: Alcohol & ADHD. ADHD is a personal topic for me, and it also comes up often with coaching clients and members of the Alcohol Minimalist community. In this episode, we explore how ADHD can affect attention, impulsivity, emotional regulation, and reward-seeking—and why those traits may make alcohol especially appealing as a way to quiet a busy brain or temporarily reduce discomfort. In this episode: What ADHD is and how symptoms can vary How the ADHD brain may differ from a neurotypical brain Why impulsivity and emotional regulation matter Why alcohol can feel calming or rewarding for people with ADHD The connection between ADHD and increased risk for problematic alcohol use Why alcohol can become a coping strategy instead of just a drinking habit Important considerations around ADHD medications and alcohol The goal isn’t to create fear or shame. It’s to understand what alcohol may be doing for you and to get curious about whether there are better, more sustainable ways to meet that need. If ADHD or alcohol use is affecting your daily life, talk with a qualified healthcare professional for individualized support. Changing your drinking habits and creating a peaceful relationship with alcohol is possible. Choose peace. 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 alcohol Abstinence 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” drinking Following 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 ★
September 3 · 12 min
Think Thursday: Hearing Health is Brain Health
We tend to think of hearing as something that happens in our ears, but hearing is really a partnership between the ears and the brain. And growing research suggests that when hearing begins to decline, it may have implications for cognitive health as well. In this episode of Think Thursday, Molly explores the connection between hearing loss and dementia risk, including what the latest research says about whether hearing aids may help protect cognitive function. You’ll learn: Why hearing loss is considered a potentially modifiable risk factor for dementia How “effortful listening” may place additional demands on the brain The role social isolation may play in the hearing–cognition connection What the ACHIEVE trial found about hearing aids and cognitive decline Why hearing aids cannot currently be said to prevent dementia Signs that it may be time to have your hearing evaluated Simple ways to protect your hearing from noise-related damage The takeaway: protecting your hearing isn’t just about preserving sound. It’s another practical way to support the connection between your brain and the world around you. Research mentioned: The 2024 Lancet Commission on dementia prevention The ACHIEVE randomized clinical trial 2026 World Health Organization dementia risk-reduction guidance 2026 multinational research on hearing aid use and probable dementia ★ Support this podcast ★
#295
August 31 · 20 min
Summer's Greatest Hits: Is What You're Doing Good Enough to Change Your Drinking Habits
What if the biggest obstacle to changing your drinking isn’t that you’re doing too little—but that you’ve decided anything less than a dramatic change doesn’t count? In this revisited episode of the Alcohol Minimalist Podcast, Molly explores the all-or-nothing thinking that can make sustainable change harder than it needs to be. You’ll learn why the Doable Drink Plan starts with meeting yourself where you are, how perfectionism can quietly undermine progress, and why small, repeatable changes can help you build trust in yourself. Molly also examines the long-standing belief that abstinence is the only “real” way to change your drinking. Alcohol-free breaks can absolutely be helpful, but the thinking behind the action matters. Are you choosing a break because it supports your long-term goals—or because you believe anything less isn’t good enough? In this episode: Why perfectionism can sabotage progress How “this isn’t enough” thinking keeps people stuck Why small wins matter The role of the Doable Drink Plan How to think about alcohol-free breaks without turning them into a test Why sustainable change is built through continuous improvement The question isn’t simply, “Am I doing enough?” A better question may be: “Is what I’m doing helping me build the skills and confidence I need for sustainable change?” 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 alcohol Abstinence 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” drinking Following 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 ★
August 27 · 11 min
Think Thursday: Why Certainty Comes After Action
We often think we need confidence, motivation, or certainty before we act—but the brain usually works in the opposite direction. In this Think Thursday episode, Molly explores how the brain uses prediction, feedback, and experience to update what it believes is possible. You’ll learn: Why the brain constantly predicts what will happen next How prediction error gives the brain new information What Albert Bandura’s research on self-efficacy tells us about building confidence Why actually doing something creates evidence that thinking and planning cannot How feedback can recalibrate confidence over time Why uncertainty does not automatically mean a decision is wrong How small experiments can build both confidence and clarity A simple process to try: Notice the prediction Take the smallest action that can test it Look honestly at the feedback Update what you believe Confidence is not always the entrance requirement. Sometimes it is what your brain builds after you walk through the door. Key takeaway: You don’t always act because you know. Sometimes you know because you acted. ★ Support this podcast ★
#294
August 24 · 27 min
Summer's Greatest Hits: Is it Alcohol Use Disorder? Why Your Answer Matters
This week on the Alcohol Minimalist podcast, I’m revisiting one of the most-downloaded episodes from the archives: a conversation about Alcohol Use Disorder (AUD), physical dependence, and why labels aren’t always the most useful place to start. If you’ve ever wondered, Do I have a drinking problem? Am I drinking too much? Am I addicted? this episode will help you look at those questions with more clarity and less drama. Alcohol Use Disorder isn’t determined simply by how much you drink. It exists on a spectrum from mild to severe and is based on how alcohol is affecting your behavior, health, relationships, and ability to control your drinking. In this episode, we talk about: How Alcohol Use Disorder is defined Why comparing your drinking to someone else’s isn’t helpful The difference between alcohol misuse, AUD, and physical dependence Why withdrawal symptoms require medical guidance How labels can sometimes keep us from honestly evaluating our drinking Why the better question may be: Is alcohol creating results I actually want in my life? An important safety note If you regularly experience withdrawal symptoms such as shakiness, sweating, nausea, racing heart, or seizures when alcohol wears off, seek professional medical guidance before abruptly stopping drinking. Alcohol withdrawal can be serious. You don’t need to wait for alcohol to become a severe problem before deciding to change. Pay attention to the data. Look honestly at the results alcohol is creating. Then decide what one small change could move you toward a more peaceful relationship with alcohol. 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 alcohol Abstinence 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” drinking Following 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 ★
August 20 · 20 min
Revisiting-Think Thursday: Rumination-What, Why and How to Stop!
Rumination can feel like problem-solving, but often it’s just repetitive thinking that keeps us focused on the problem instead of moving toward a solution. In this revisited Think Thursday episode, Molly explores why our brains get caught in negative thought loops, how rumination can interfere with behavior change, and why overthinking itself can become a habit. In this episode: What rumination is—and how it differs from productive reflection Why the brain believes replaying problems will help keep us safe How rumination contributes to stress, anxiety, self-doubt, and analysis paralysis Why repeated thoughts about past failures can make change feel impossible How shifting from “Why?” to “How?” can move your brain toward solutions The value of purposeful distraction for interrupting a thought loop How self-compassion helps reduce rumination and build resilience Why putting a time limit on problem-solving can keep you from overthinking How the “name it to tame it” practice creates distance between you and your thoughts The takeaway: Your thoughts are not you—and you don’t have to follow every thought your brain offers. Learning to notice rumination, interrupt the pattern, and intentionally redirect your thinking is another form of behavior change. The more you practice it, the easier it becomes to stop spinning your wheels and start moving forward. Resources mentioned: Susan Nolen-Hoeksema’s research on rumination Ethan Kross, Chatter: The Voice in Our Head, Why It Matters, and How to Harness It Kristin Neff’s research on self-compassion ★ Support this podcast ★
#293
August 17 · 21 min
Summer's Greatest Hits: How to Drink Like an Alcohol Minimalist
What does it actually look like to drink like an Alcohol Minimalist? This week, as part of Summer’s Greatest Hits, I’m revisiting one of the most downloaded and foundational episodes of the Alcohol Minimalist Podcast, originally released in September 2022. Being an Alcohol Minimalist isn’t just about counting drinks or adding more alcohol-free days to your calendar. It’s about changing the way you think about alcohol, planning intentionally, paying attention to how alcohol affects your body, and ultimately creating a relationship with alcohol that feels peaceful—not restrictive, stressful, or out of control. In this episode, I’m sharing practical strategies you can use when you choose to drink, including how alcohol by volume affects what actually counts as a standard drink, why eating before you drink matters, and how slowing down can make it easier to stick to your plan. I also talk about an important distinction that sits at the heart of the Alcohol Minimalist approach: I don’t drink alcohol with the intention of getting drunk. If intoxication is the primary reason you want to drink—if alcohol is how you escape, let go, numb out, or create fun—that’s worth getting curious about. Your most peaceful relationship with alcohol might look different than someone else’s, and for some people, that may ultimately mean choosing not to drink at all. In this episode, you’ll learn: Why making a drinking plan ahead of time is an act of empowerment—not punishment or deprivation How small, 1% improvements can help you build evidence that you are capable of changing your drinking habits Why checking the alcohol by volume (ABV) matters, especially with higher-ABV beers like IPAs How choosing lower-ABV beverages or combining alcoholic and non-alcoholic options can reduce your total alcohol intake Why drinking on an empty stomach can cause alcohol to be absorbed more quickly How food, mixers, carbonation, caffeine, and other factors may influence your experience with alcohol Why paying attention to your drinking pace matters How alternating alcoholic beverages with water or non-alcoholic drinks can help you slow down Why you never have to finish the drink simply because it’s sitting in front of you The difference between intentionally including alcohol in your life and intentionally drinking to become intoxicated Why “alcohol makes things more fun” is a belief worth questioning How to recognize when your most peaceful relationship with alcohol might actually be no alcohol at all The Characteristics of an Alcohol Minimalist In the episode, I also share the eight characteristics I believe define an Alcohol Minimalist. A Question to Consider If the only reason you want to drink alcohol is because you want to feel drunk, what are you actually asking alcohol to do for you? You don’t need to answer that question with judgment. Answer it with curiosity. Because becoming an Alcohol Minimalist isn’t about following somebody else’s rules for drinking. It’s about becoming more intentional, understanding your own patterns, and creating a relationship with alcohol that supports the life you actually want to live. Take something you learned from this episode and put it into action. Changing your drinking habits and creating a peaceful relationship with alcohol is possible. Until next time, choose peace. Resources Mentioned Download Characteristics of an Alcohol Minimalist. Join the private Alcohol Minimalists: Change Your Alcohol Habits Facebook community for ongoing support and practical tips. Learn more about Sunnyside Med and its medication-supported approach to reducing alcohol cravings through the link provided with this episode. Learn more about working with Molly and the resources available for changing your relationship with alcohol at MollyWatts.com. 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 alcohol Abstinence 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” drinking Following 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 ★

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