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Take a Break from Drinking

English, Education, 1 seasons, 391 episodes, 6 days 12 hours 55 minutes
About
Take a Break from Drinking is your go-to resource on why people drink and how to take a breather without missing out on life. You’ll hear from certified life coach Rachel Hart about why changing habits can be tricky, how to decrease your desire, and why there isn’t a one-size-fits-all solution. If you’re tired of hangovers and regrets and not into labels or powerlessness, this podcast is for you. Listeners will learn how to use the tools outlined in her book, Why Can’t I Drink Like Everyone Else?, to feel healthier and happier right away. Join my FREE challenge, The 5-Day Reset, to help you take a break from drinking that will change the habit, reduce your desire, and re-train your brain at http://www.rachelhart.com/challenge.
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370: Tossing the Concept of "Being in Denial"

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 this episode, learn the truth about why you might not be taking action even though you know your relationship with alcohol is unhealthy. Discover what’s really behind the idea of “being in denial” and how it can get in the way of change. You are not a problem that needs fixing, which is good news. Even if you’ve been shaming yourself about your drinking, this doesn’t mean that you’re in denial. Changing your drinking is not a simple matter of “facing the facts.” The solution isn’t just knowing what to do but learning how to do it. Get the full show notes and more information here: https://rachelhart.com/370
20/02/202415 minutes 1 second
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369: How to Move Past Shame

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 might find yourself trying to make up for being “bad.”  It’s easy to spin on questions like, “Why was I so stupid?” or “When am I going to learn my lesson?” Or to wish you could build a time machine and change the past. But this line of thinking is a trap.  Discover the thought error around shame that is actually keeping you stuck and preventing you from developing a healthy relationship with alcohol. Get the full show notes and more information here: https://rachelhart.com/369
13/02/202413 minutes 33 seconds
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368: The Remedy

If you have chronic pain, an autoimmune disease, or insomnia, you might use alcohol to cope. This makes perfect sense. Unfortunately, alcohol can act as a band-aid that’s blocking you from the cure. How do you deal with the pain in your body without alcohol? This question is at the heart of The Hourglass, one of the eight Drink Archetypes. Discover why it can be challenging to keep your commitment when you have this archetype.  The good news? Work with the Remedy archetype and learn to separate physical and emotional suffering. When you can do this, you can find a way to live in the body you have, discomfort and all. Get the full show notes and more information here: https://rachelhart.com/368
06/02/202411 minutes 33 seconds
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367: The Release

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 down." In this Drink Archetype episode, you'll understand The Release's origin. Listen to hear how to create more freedom for yourself—even while choosing to drink less or not at all. You can learn to live a less restrained life. Even if you feel trapped by perfectionism, high expectations, or imposter syndrome. Working with The Release archetype will help you develop a true sense of self. Get the full show notes and more information here: https://rachelhart.com/367
30/01/202413 minutes 33 seconds
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366: The Hourglass

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 it can be hard to keep your commitment when you have this archetype.  The desire for entertainment is a normal part of being human. Whether you’re drinking, eating, or scrolling through your phone. Yet, pairing unscheduled time with a drink can cause more problems than you might realize. The good news? Work with The Hourglass archetype and discover how to redirect your time and energy. The more you do, the more you’ll discover desires beyond what you’re drinking. Get the full show notes and more information here: https://rachelhart.com/366
23/01/202413 minutes 46 seconds
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365: The Mask

In this episode, you’ll learn about The Mask, one of the eight Drink Archetypes. The archetypes are unconscious patterns that can influence your relationship with alcohol. Using alcohol as the antidote to social anxiety is so common that society even has a term for it: “liquid courage.” Uncover why The Mask can lead to drinking more than you want to. The good news is that, even in social situations, you can learn to manage your anxiety  without a drink. Working with The Mask archetype will help you feel more at ease socially. Get the full show notes and more information here: https://rachelhart.com/365
16/01/202421 minutes 21 seconds
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364: Dry January Mistakes

Even if you’re not planning on Dry January, make sure you listen to this episode. These two mistakes will sabotage your attempts at change, no matter your plans this month. Most people assume two things when trying to cut back on their drinking. Assumption #1: Saying should be enough to create change. For example, if you usually end your day with a drink, a month of abstinence should erase the habit. Discover why saying no is only one part of lasting change.  Assumption #2: It’s always going to feel like this when I say no. For example, did it seem like you were the odd man out when you watched the game drinking an NA beer? This second assumption leaves you worried that how you feel right now is how you’ll feel forever. Learn how to get unstuck from this trap. If left unaddressed, these issues will get in the way of you shifting your drinking for good. Click here to listen to steer clear of these two common mistakes. Ge
09/01/202415 minutes 49 seconds
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363: How to Have a Successful Dry January

Taking a month off from drinking can be an incredibly powerful New Year's resolution. But if you don’t prepare for the most common stumbling blocks, your best intentions can backfire.    In this episode, you’ll discover how to set yourself up for success. You’ll learn about five key areas: urges, excuses, temptation, the habit, and staying on track. You’ll walk away with tips and tricks to help you get the most out of a month without alcohol.   Even if you’re unsure about Dry January, this episode will shed light on the patterns keeping you stuck.   Get full show notes and more information here: https://rachelhart.com/363
02/01/202426 minutes 41 seconds
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362: The Escape Archetype

It’s not unusual to crave a drink in times of stress. But when life won’t let up, how are you supposed to cut back?   In this episode, you’ll learn about The Escape, one of the eight Drink Archetypes. The Escape is associated with drinking to ease worry or quiet an overactive mind. Learn why this archetype tends to make you pour larger drinks and drink faster.   The good news is that you can learn to drink less—or even skip the drinks altogether—when times are tough. Working with The Escape archetype will help you feel more resilient in the face of life’s ups and downs.   Get full show notes and more information here: https://rachelhart.com/362
26/12/202317 minutes 43 seconds
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361: The Reward Archetype

It’s incredibly common to reward yourself with a drink after making it through a long day or a long week. But no longer having a treat to look forward to can make it hard to keep your commitment to drink less.   In this episode, you’ll learn about The Reward, one of the eight Drink Archetypes. Discover why it’s easy to get into the habit of drinking when you’re overworked, exhausted, or need a break. And why this pattern can lead to drinking too much.  The good news: you can work with this archetype to ease the constant search for a treat. Get curious about the role alcohol plays in your work-life boundaries. And discover how The Reward can lead to feeling more restful and relaxed. For The Reward archetype, a drink at the end of the day often becomes the treat to help you push through your to-do list or a sign that it’s time to relax.  We’ve all been conditioned to believe that after a tough day, we deserve a treat. Initially, i
19/12/202317 minutes 51 seconds
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Start Here: Welcome to Take a Break from Drinking with Rachel Hart

Welcome to the Take a Break from Drinking podcast with your host, Rachel Hart. If you’re looking for a radically different approach to help you cut back or stop drinking, this is the place for you.   You probably have plenty of good reasons to drink less, but that doesn’t mean saying no is always easy. Listen as Rachel dispels the most common myths about why it’s hard to resist temptation.   Forget about labels, judgment, or one-size-fits-all solutions. Rachel will give you a logical framework to reexamine the moments you gave in or overdid it. You’ll collect data that reveals why your past attempts to change have been hit or miss.   You’ll discover that people reach for a drink for reasons that aren’t always obvious. Alcohol can represent so many things: A reward for working hard. Liquid courage. Relief from your worries. Bonding with friends and family. A way to elevate your meal. Entertainment when you’re bored. An aphrodisiac. A sign tha
13/12/20232 minutes 28 seconds
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360: The Connector Archetype

It’s normal for drinking to be a shared activity with friends, family, and romantic partners. So how do you change your drinking without feeling disconnected?   In this episode, you’ll learn about The Connector, one of the eight Drink Archetypes. When drinking is bonding go hand in hand, it can be hard to keep your commitments around alcohol.   The good news: you don’t have to replace your relationships when you cut back or stop drinking. Discover the real reason you feel disconnected when you say no to a drink. Learn how this archetype can bring more closeness and connection into your life.   Get full show notes and more information here: https://rachelhart.com/360
12/12/202318 minutes 10 seconds
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359: The Upgrade Archetype

The Drink Archetypes are eight unconscious patterns that influence why you drink. On this episode, we’ll do a deep dive into The Upgrade archetype and why it can make saying no tricky.  The Upgrade archetype comes from the idea that certain things are better with a drink. Wine elevates the meal. Get-togethers feel more special with alcohol. Even watching the sunset is better with a drink.    But associating alcohol with enjoying “the finer things in life” has its downsides. Take alcohol away, and suddenly everything is a little less enticing. Drinking can feel like a foregone conclusion rather than a deliberate choice. After all, who wants things to feel less special?    Discover how The Upgrade archetype can steal your capacity for enjoyment. Learn how to stop feeling like you're missing out when you say no. Understanding this archetype will teach you how to access more pleasure in life.    Get full show notes and more informa
04/12/202328 minutes 32 seconds
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358: The Drink Archetypes: The Key to Drinking Less

Even when you have lots of good reasons to cut back or stop drinking, most people eventually go back to their old ways. Why? Because people drink for reasons that aren’t always easy to see. That’s why I created The Drink Archetypes. These eight unconscious patterns influence why you drink and reach for another. Knowing the archetypes that apply to you will give you a blueprint to follow to create lasting change.   Get full show notes and more information here: https://rachelhart.com/358
28/11/202316 minutes 10 seconds
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357: I Almost Got Drunk Last Friday

You’ve been there. A no good, very bad day occurs and, seemingly out of nowhere, a voice in your head urges you to pour a drink. Yet you don’t abide.  You might be surprised by the ease at which you respond to such a moment of temptation. But then again, you know that developing a lasting change to your drinking requires an understanding of what that drink truly represents. This week, you’ll hear a story about how not accepting the false narrative that breaking the habit is a life-long battle can make saying “no” so much easier.    Get full show notes and more information here: https://rachelhart.com/357
21/11/20238 minutes 29 seconds
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356: Drinking and Lack

You might believe that the end of the year is a difficult time to change your drinking habit. In reality, this period of temptation can actually supercharge your ability to retrain your brain. This week, you will learn how to address that lacking feeling you experience before pouring a drink and the questions you need to ask yourself to ultimately do the work of changing your brain.    Get full show notes and more information here: https://rachelhart.com/356
14/11/202314 minutes 33 seconds
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355: Revisiting: Be Where You Are

If you reach for a drink when you get home from work, there’s a good chance you were experiencing some type of negative emotion during the day. However, it could have been so subtle you didn’t even know it was there. By bringing awareness to these subtle emotions throughout the day, you can decrease the urge you feel to drink.   In this episode, I’m sharing how to work on the skill of “being where you are” so you can notice the subtle emotions that lead you to pouring a drink at the end of the day.   Get full show notes and more information here: https://rachelhart.com/355
07/11/202330 minutes 54 seconds
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354: I Don’t Want to Miss Out

When everyone around you is drinking, the fear of missing out can make social situations especially hard to navigate.   Luckily, this episode explores some strategies you can go to instead of pouring a drink. You'll hear some insights on your lower brain when it comes to your desire to drink, and how to stick to your commitments.   Get full show notes and more information here: https://rachelhart.com/354
31/10/202321 minutes 42 seconds
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353: Revisiting: It Doesn’t Matter

If you had a drink after deciding you were taking a break, you might have the thought that “it doesn’t matter.” This is an extremely common thought to have when you’re struggling to stick with your commitment to change your habit.   This week, learn how the excuse of “it doesn’t matter” is getting in the way of changing your habit, and how to keep taking strides towards improving your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/353
24/10/202328 minutes 34 seconds
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352: When the Drinks Are Free

Free drinks are everywhere. Whether you’re at an open-bar event, there are bottomless mimosas at brunch, or they’re offering a glass of bubbly in the airport lounge, it is incredibly common to encounter free drinks. This can make saying no to those drinks extra difficult.   This week, learn how to keep working towards changing your relationship with drinking regardless of the free drinks available to you.    Get full show notes and more information here: https://rachelhart.com/352
17/10/20239 minutes 14 seconds
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351: Mastering Your Urges

Even when you aren’t experiencing the urge to drink, you can still have a lot of fear around urges. You might think that the urge to drink is so powerful that you won’t he able to say no.   This week, discover how to move through any urge you have including the urge to pour a drink. You’ll learn how to create a new relationship with the desire to drink so you can identify this desire without fear.     Get full show notes and more information here: https://rachelhart.com/351
10/10/202315 minutes 43 seconds
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350: The Goal of Enjoying a Drink

When you feel compelled to drink, the act of drinking isn’t very enjoyable. It can feel like you’re “giving in” or are out of control. However, it is possible for drinking to be a pleasurable experience and not leave you feeling guilty or undisciplined.  The key is changing what your goal around drinking is, and that’s what you’ll hear all about in this week’s episode.   Get full show notes and more information here: https://rachelhart.com/350
03/10/202316 minutes 40 seconds
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349: Why It’s a Good Thing Water Is Boring

When all you want is a glass of wine, a cold beer, or a cocktail, water can feel boring. No matter how you dress it up, it can leave you feeling resentful, disinterested, and wanting an alcoholic drink. This week, learn why water is not the problem, and how to use a glass of water to reveal what is really driving your habit and relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/349
26/09/202312 minutes 40 seconds
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348: Drinking to Elevate the Situation

Do celebrations like birthdays and anniversaries feel more special with a drink in hand? Do you think that cooking dinner or watching a sunset can be even better with a drink? This week, learn how to teach your brain that toasting with a drink isn’t the only way to make a situation feel special and how to recalibrate your reward center to seek pleasure from other sources.   Get full show notes and more information here: https://rachelhart.com/348
19/09/202315 minutes 34 seconds
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347: Revisiting: Why Alcohol and Food Aren’t Your Friends

When you get in the habit of relying on a drink or overeating to make you feel better, your brain can get confused and start to see alcohol and food as friends.   This week, learn why alcohol and food aren’t your friends, the exact reason your brain tricks you into believing they are, and 5 important qualities you need to examine in your relationship with alcohol and food.    Get full show notes and more information here: https://rachelhart.com/347
12/09/202330 minutes 41 seconds
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346: Drinking When You're Meeting New People

It can feel impossible to be in social situations without a drink, but spending years, if not decades, relying on a drink to get you through these situations could be making it harder for you to stop. This week, learn why we have this ingrained pattern with drinking when meeting new people, and why continuing to drink in these situations is not the solution to alleviating your anxiety around them.    Get full show notes and more information here: https://rachelhart.com/346
05/09/202317 minutes 12 seconds
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345: When You’re Not Sure You Can Change

Do you worry that you will never be able to change your relationship with alcohol? Do you question how you’re going to drink less and figure it all out? If so, you are not alone.   This week, discover a simple tactic to help you explore your feelings of fear and shame, create awareness around your habits, and transform your doubt into something more useful.    Get full show notes and more information here: https://rachelhart.com/345
29/08/202313 minutes 56 seconds
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344: The Problem With Focusing on the Health Risks of Drinking

If you find yourself continuing to give in to the urge to drink, even though you know it’s not great for you, you’re not alone. Focusing solely on the impact of drinking when it comes to your health only tells one piece of the story.   This week, learn the problem with focusing only on the health risks of drinking and discover another way to change your relationship with alcohol.   Get full show notes and more information here: https://rachelhart.com/344
22/08/202312 minutes 57 seconds
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343: When It's Easier To Drink

For many of us, pouring a glass of wine or opening a beer at the end of a long or stressful day is the easiest way to unwind.   This week, learn why the thought that it is easier to drink is keeping you stuck in the cycle of overdrinking, and use this knowledge to create long-lasting change in your drinking habit.    Get full show notes and more information here: https://rachelhart.com/343
15/08/202317 minutes 3 seconds
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342: Subtle Comments

When trying to change your relationship with alcohol, subtle comments like “Oh, you’re having another?” or “You sure like your wine!” can feel embarrassing and painful. But you can leverage these moments and use them to your advantage.   This week, learn how to deal with other people’s subtle comments about your drinking and use them to create real change in your habit.      Get full show notes and more information here: https://rachelhart.com/342
08/08/202321 minutes 54 seconds
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341: Excuse Categories

Making excuses doesn’t mean it’s impossible for you to change. When you learn how to leverage these excuses, you are able to discover what is happening beneath the surface and start acting differently.   This week, learn how to identify the desires beneath your habits and leverage your excuses to discover a path toward drinking differently.    Get full show notes and more information here: https://rachelhart.com/341
01/08/202320 minutes 32 seconds
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340: Thought Sabotage

When an event in your external environment doesn't make sense, the brain invents a reason to explain it. It leads you to place yourself into a binary label of good, or bad; able or unable. It prevents you from connecting with your truth.   This week, learn what is actually holding you back from making a change and the key to transforming your relationship with alcohol.    Get full show notes and more information here: https://rachelhart.com/340
25/07/202326 minutes 48 seconds
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339: How to Hack Your Brain With Your Glass

A champagne flute on a special occasion, a delicate martini with friends, or a classic wine glass that you enjoy, the shapes of glassware can be fun and exciting. But it can feel a lot less exciting to drink a mocktail from a soda glass.    This week, learn how to leverage the think, feel, act cycle when it comes to glassware, and understand the connection between the glass you drink from and your drinking habit.    Get full show notes and more information here: https://rachelhart.com/339
18/07/202316 minutes 47 seconds
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338: Are You Sure You Don’t Just Want One Drink?

Saying no to drinking can seem impossible when your friends gather at the winery, and your family events involve beer in the backyard. But creating a list of why you can’t succeed isn’t helping. This week, learn why desire, justifying, judgment and social norms are tangled in your ability to say no peacefully. Discover methods to understand your negative emotions and how they can help you shift your habits.    Get full show notes and more information here: https://rachelhart.com/338
11/07/202322 minutes 21 seconds
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337: Unfulfilled Desire

Desire cannot be tamed by shame or logical reasoning. No matter how much you shame yourself into change, it will only work temporarily.  This week, learn why managing your desire is so difficult and emotional and discover methods for understanding the process of desire within your body.   Get full show notes and more information here: https://rachelhart.com/337
04/07/202325 minutes 16 seconds
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336: How To Say "No" Tonight

Preparing for failure is an essential aspect of creating change in your drinking. You will not want to simply say “no” every night. This is natural and should be expected. Having tools and tactics to get you through moments when you don’t want to do the work makes a big difference when it comes to changing your relationship with drinking.  This week, learn how words and willingness can help you to reframe your experiences of disappointment and restlessness as they come up. Discover the reason you don’t stick to the goals you set of a morning in the evening, and how to change the way you approach frustrating experiences.   Get full show notes and more information here: https://rachelhart.com/336
27/06/202316 minutes
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335: Compelling Reason 3.0

Drinking is linked to our day-to-day life in so many different ways, from daily routines and productivity to physical and emotional health and relationships. When you change your relationship to drinking, many other things can change, and it all starts with one simple exercise. This week, learn how to identify compelling reasons to change your relationship with alcohol and why identifying these reasons is essential in creating lasting change.   Get full show notes and more information here: https://rachelhart.com/335
20/06/202318 minutes 31 seconds
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334: Why You’re Going Back for More

There are certain thoughts and beliefs you hold that may be perpetuating your drinking. Noticing these thoughts and beliefs will enable you to break them down, develop trust with your body and mind, and take action toward creating habitual change.   In this episode, learn 5 reasons you continue to drink even though your body is giving you another signal and how to unpack your seemingly unconscious habits so you can make the change you want.   Get full show notes and more information here: https://rachelhart.com/334
13/06/202314 minutes 4 seconds
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333: Take Forever Off the Table

Huge commitments, such as a lifetime without another drink, can feel limiting to the point of inaction, avoidance, and pure terror. But small steps can help you make space for more change.   This week, consider taking the idea of a lifetime of sobriety off the table. Discover methods for responding to excuses without fear, and learn to make lasting change with more ease.    Get full show notes and more information here: https://rachelhart.com/333
06/06/202316 minutes 35 seconds
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332: Revisiting: Drinking When I Feel Good

Many of us use drinking to numb negative emotions. Over time this creates a habit of needing a drink to manage your negative emotion. The same thing occurs when we try to augment positive emotions; our positive emotions start to not feel as good without a drink.  This week, learn how to move away from augmenting positive emotions and drinking when you feel good. Discover why augmenting emotions has a huge impact on your brain, experience, and habit and how to practice the skill of finding peace and contentment in the moment.   Get full show notes and more information here: https://rachelhart.com/332
30/05/202341 minutes 54 seconds
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331: The Problem With Rules

We all have the ability to think differently, change our emotional state, and create new habits. Opportunity to change begins with identifying feelings and shaping new responses through our commitments.   Learn the difference between rules and commitments, why working with rules keeps you from the root of your desire to drink, and why commitments are a powerful tool for true transformation.     Get full show notes and more information here: https://rachelhart.com/331
23/05/202321 minutes 42 seconds
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330: What Triggers a Backslide

This week, learn how to use failure as a tool for growth, to understand your habit, and to make honest assessments and adjustments that suit you and your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/330
16/05/202320 minutes 43 seconds
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329: I Should Be Able to Figure This Out on My Own

Knowing how to confront your urges to drink takes practice. It takes both knowledge and know-how.    This week we learn why there is nothing wrong with you if you are struggling with your relationship with moderation.    Get full show notes and more information here: https://rachelhart.com/329
09/05/202330 minutes 55 seconds
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328: Revisiting: Urge Work

Understanding how and why urges exist enables you to address them with clarity and create ease and levity in your relationship with alcohol.  This week, discover why your urge is not the enemy, how to eliminate the power they hold over you, and how to confront your urges without fear.   Get full show notes and more information here: https://rachelhart.com/328
02/05/202335 minutes 33 seconds
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327: Revisiting: Three Reasons You Drink Too Much

The reasons you keep drinking are simple. The work that is required to address your drinking takes time and attention, but it is far from out of reach.   In this episode, learn the reasons you keep drinking, and some key tools to help you manage your mind and create an environment where drinking less becomes easier and easier.   Get full show notes and more information here: https://rachelhart.com/327
25/04/202325 minutes 12 seconds
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326: Deciding On Your End Goal

The process of deciding on your end goal can be a challenge when changing your relationship to drinking. It is okay to not exactly know what you want, beyond knowing that something needs to change. In this episode, learn the power of freeing up your mental energy so that you can worry less about drinking, and spend more time creating, enjoying, and cultivating other aspects of life.    Get full show notes and more information here: https://rachelhart.com/326
18/04/202315 minutes 52 seconds
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325: The Right Way to Set Rules

The rules you have established for when you’re out on the town may be slipping because you have not accounted for your brain’s emotions and expectations. In this episode, learn how to respond to your inner dialogue and your urges with clarity that ignites insight.    Get full show notes and more information here: https://rachelhart.com/325
11/04/202316 minutes 10 seconds
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324: Preventing the Backslide

Find out why backsliding doesn’t have to mean giving up on your goal to drink less, why you actually need backsliding to make real habit change, and how you can prevent it from derailing your progress.    Get full show notes and more information here: https://rachelhart.com/324
04/04/202315 minutes 52 seconds
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323: Why You Struggle With Commitment Part 2

Find out why no matter how many times you break your commitment to drinking less, you can always intervene and get back on track. Learn how to bring awareness to that moment so you can consciously decide what you want to do next.   Get full show notes and more information here: https://rachelhart.com/323
28/03/202314 minutes 42 seconds
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322: Why You Struggle With Commitment Part 1

The moment you decided to give in, to order another one, to take a sip, you made a decision.  This week, learn how to reevaluate the nitty-gritty moment right before having a drink and why bringing awareness to this moment will help you keep your commitment in the future.    Get full show notes and more information here: https://rachelhart.com/322
21/03/202315 minutes 20 seconds
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321: Why Your Commitment Falls Apart

No one’s perfect, and even if you don’t intend to drink during your break, it’s likely that you will. Learn why your commitment to drinking less never seems to last, and how preparing for your commitment in the lead-up changes everything on your break.   Get full show notes and more information here: https://rachelhart.com/321
14/03/202323 minutes 3 seconds
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320: Revisiting: When Drinking is Just a Habit

Your drinking habit was created after years of messaging you absorbed. It’s not a disease or a reflex or a character defect. Learn how to think about your drinking habit without blaming yourself, and find out how to empower yourself to change your drinking habit without the self-abuse or shame.   Get full show notes and more information here: https://rachelhart.com/320
07/03/202325 minutes 12 seconds
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319: One Question to Ask Before Starting This Journey

Whether you want to drink less during the week, take a break for 30 days, or stop drinking altogether, there is one question you need to ask yourself. Tune in to learn what the first step to changing your drinking habit is and how to get started today.   Get full show notes and more information here: https://rachelhart.com/319
28/02/202317 minutes 50 seconds
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318: How to Say No When You’re Having a Bad Day

Discover a solution to your negative emotions that doesn’t include drinking, and find out why this solution will help you change your relationship with drinking for good.   Get full show notes and more information here: https://rachelhart.com/318
21/02/202311 minutes 2 seconds
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317: What to Do if You Keep Slipping Up

Find out why slip-ups on your break from drinking are not a problem, and the skills you need to master to finally feel in control of your drinking.   Get full show notes and more information here: https://rachelhart.com/317
14/02/202315 minutes 44 seconds
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316: When You've Lost Your Motivation

In this episode, learn how to change your drinking habit without relying on motivation, and the trick to generating motivation with your thoughts.    Get full show notes and more information here: https://rachelhart.com/316
07/02/202317 minutes 59 seconds
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315: How Do I Know if I Can Change?

Despite what you might be thinking, the number of times you’ve tried to cut back in the past and then failed doesn’t matter. Your ability to change your drinking boils down to your mindset. Find out why change seems impossible for you and why it’s not.   Get full show notes and more information here: https://rachelhart.com/315
31/01/202320 minutes 16 seconds
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314: Should I Get Rid of Alcohol in My House When I’m Trying Not to Drink?

If you’re trying to stop drinking or drink less, it might seem like a great idea to get rid of all the alcohol in your house. However, as you’ll learn in this episode, removing temptation doesn’t magically fix your habit. Find out what getting rid of the alcohol in your house implies and where to channel your efforts instead.   Get full show notes and more information here: https://rachelhart.com/314
24/01/202323 minutes 13 seconds
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313: Why You Aren’t Having Fun During Dry January

Pausing your drinking for Dry January (or at any time of year) can feel like you’ve pressed pause on fun and pleasure. But it doesn’t have to be this way. Tune in this week to learn how to infuse more fun into your life even when you’re not drinking.   Get full show notes and more information here: https://rachelhart.com/313
17/01/202321 minutes 50 seconds
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312: How to Drink Less This Year

Around this time of year, many people set resolutions to change their drinking. They follow the same process they always have, slip up, and wonder why nothing changes. This week, learn a new way to think about the steps you need to take to change your drinking habit and drink less this year.   Get full show notes and more information here: https://rachelhart.com/312
10/01/202327 minutes 45 seconds
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311: The Mindset Shift Necessary for Success

The new year is a great time to reevaluate your relationship with drinking. Whatever the goal for your drinking habit is, it will require a shift in mindset that comes with some discomfort. This week, learn what that shift entails and how to get started.     Get full show notes and more information here: https://rachelhart.com/311
03/01/202316 minutes 2 seconds
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310: The Most Important Step to Change Your Drinking

The new year is around the corner, and you are so ready for this to be the year you change your drinking habit permanently. In this episode, find out the crucial first step you need to take if you want to create lasting change with your drinking habit in the new year or any other time of year.   Get full show notes and more information here: https://rachelhart.com/310
27/12/202214 minutes 26 seconds
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309: Narrating Your Desire

Narrating your desire to drink is a tool you can use to bring awareness and curiosity to your thoughts. In this episode, learn how to use this simple tool to ignite real change in your habit.   Get full show notes and more information here: https://rachelhart.com/309
20/12/202214 minutes 54 seconds
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308: Believing in Your Ability to Change

You are 100 percent capable of changing your drinking habit, but first, you have to believe it’s possible. This week, learn how to start developing that belief in your ability to change.   Get full show notes and more information here: https://rachelhart.com/308
13/12/202215 minutes 20 seconds
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307: Personality as a Predictor of Overdrinking

Believing that your personality causes your drinking habit is a trap that far too many people get stuck in. This week, learn how to get out of this trap, the truth about how your personality impacts your drinking habits, and how to think about your habit in a more accurate and effective way.    Get full show notes and more information here: https://rachelhart.com/307
06/12/202220 minutes 26 seconds
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306: How to Drink Less During the Holidays (Part 2)

Learn four practical ways to drink less during the holidays or any other time of year. Find out why these simple hacks are so effective, and how to make the most of them before the holidays.   Get full show notes and more information here: https://rachelhart.com/306
29/11/202225 minutes 34 seconds
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305: How to Drink Less During the Holidays (Part 1)

The holidays are often seen as a period of overindulgence in all areas, not in the least drinking. But they don’t have to be this way. Discover how the holidays can actually fast-track a change in your relationship to drinking, and where to start with this work so you can enter the new year without feeling defeated.    Get full show notes and more information here: https://rachelhart.com/305
22/11/202233 minutes 12 seconds
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304: Drinking and Your Inner Taskmaster

Your to-do list and the voice inside that urges you to do more have a significant impact on your desire to drink. In this episode, learn how to tame your to-do list, quiet your inner taskmaster, and take control of your drinking while getting the rest you need.   Get full show notes and more information here: https://rachelhart.com/304
15/11/202219 minutes 57 seconds
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303: Preparing for Drinking Too Much

There will come a time when you have a drink after saying you wouldn’t. What you make that moment mean changes everything.  This week, find out why preparing for when you drink more than you intended to is so powerful on your habit-changing journey, and how to do it.    Get full show notes and more information here: https://rachelhart.com/303
08/11/202217 minutes 58 seconds
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302: Commitment Self-Sabotage

Learn why breaking your drinking commitment does not mean you have failed, and how to use this moment as an opportunity to learn instead of self-sabotage.   Get full show notes and more information here: https://rachelhart.com/302
01/11/202217 minutes 45 seconds
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301: Is Moderation Possible?

This week, discover why your current understanding of drinking in moderation isn’t going to help you change the habit and the importance of tuning inwards when deciding how much you’re going to drink.   Get full show notes and more information here: https://rachelhart.com/301
25/10/202223 minutes 50 seconds
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300: Why Conventional Wisdom About Drinking is Wrong

If you’ve been wanting to change your relationship with drinking, you have likely heard some of the conventional wisdom people share about doing this. However, what you’ve been taught about drinking and the drinking habit isn’t true. Find out why here.   Get full show notes and more information here: https://rachelhart.com/300
18/10/202224 minutes 5 seconds
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299: Overeating and Overdrinking with Katrina Ubell

My guest today is Dr. Katrina Ubell, Master Certified life coach, doctor, and author of How to Lose Weight for the Last Time, where she addresses changing your drinking habit as well as your overeating habit. In this episode, Katrina and I discuss why these two habits can go hand in hand, and how to work on changing your overdrinking habit, overeating habit, or both.    Get full show notes and more information here: https://rachelhart.com/299
11/10/202250 minutes 40 seconds
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298: Resenting Not Drinking

Resenting other people for drinking and yourself for not isn’t going to help you on this break or in changing your habit. The key is getting curious, and in this episode, you’ll find out why.   Get full show notes and more information here: https://rachelhart.com/298
04/10/202217 minutes 48 seconds
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297: The Advice You Should Ignore for Sober October

Every year around Sober October, there is lots of advice shared about how to take a break from drinking. In this episode, learn the truth about common Sober October advice, and how to actually use this break as an opportunity to create lasting change in your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/297
27/09/202216 minutes 7 seconds
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296: Why Do I Keep Giving In?

You’ve done the work to not avoid or resist the urge anymore. But, you still find yourself drinking when you don’t want to. What's going on? In this episode, you’ll find out the real reason you keep giving in despite all you’ve learned about the habit and the work you’ve done on your urges. Discover the next level of changing your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/296
20/09/202216 minutes 43 seconds
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295: Drowning Your Sorrows with Krista St-Germain

Krista St-Germain shares what grief is, why it’s important to process through, and how to cope with the feelings that come with it. Find out how grief can be leveraged to change your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/295
13/09/202244 minutes 49 seconds
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294: What to Do When You Want to Escape

In this episode, I’m sharing why drinking isn’t your best option for escaping a meltdown and how to instead, find out what you emotionally need in that moment.    Get full show notes and more information here: https://rachelhart.com/294
06/09/202216 minutes 55 seconds
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293: How to Make Deprivation Work for You

This week, discover why deprivation can be a good thing, and the purpose it serves on your journey to change your drinking. Then, learn how to use deprivation to shed light on your habit so you can change it for good.   Get full show notes and more information here: https://rachelhart.com/293
30/08/202216 minutes 22 seconds
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292: How to Have a Normal Relationship with Alcohol

If you want to have a normal relationship with alcohol, there is one thing you have to start paying attention to. In this episode, find out what it really takes to have a normal relationship with alcohol and how to change your current relationship with drink.   Get full show notes and more information here: https://rachelhart.com/292
23/08/202222 minutes 35 seconds
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291: How to Decompress Without a Drink

The need to decompress after a stressful day is normal. But drinking isn’t your only option. This week, learn how to decompress without drinking and how to transform your relationship with stress.    Get full show notes and more information here: https://rachelhart.com/291
16/08/202219 minutes 20 seconds
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290: What Resistance to Not Drinking is Trying to Teach You

If not drinking for 30 days sounds like a good idea, but right now is just not a good time to do so, you are likely experiencing resistance. Tune in this week to learn how to embrace everything that resistance has to teach you so you can create real and lasting habit change.   Get full show notes and more information here: https://rachelhart.com/290
09/08/202216 minutes 10 seconds
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289: When it’s Hard to Say No to the Urge

In this episode, learn what to do when your urges are barely noticeable but you’re still drinking when you don’t want to be. Find out how to respond to these urges without depending on willpower.   Get full show notes and more information here: https://rachelhart.com/289
02/08/202217 minutes 29 seconds
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288: How to Stop Finishing What’s in Your Glass

The way you consume drinks can tell you a lot about your habit. You might struggle to leave any wine in the glass or the bottle, or you might find yourself drinking way faster than your friends. This week, learn how to know when you truly don’t want to drink anymore so you can stop feeling compelled to drink what’s left in your glass.   Get full show notes and more information here: https://rachelhart.com/288
26/07/202220 minutes 15 seconds
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287: Drinking to Relax

If you only let yourself relax by pouring a glass of wine or a beer or by making a cocktail, there could be a deeper issue. In this episode, find out why you’re not allowing yourself to relax without a drink in hand, and how to start relaxing drink-free.   Get full show notes and more information here: https://rachelhart.com/287
19/07/202215 minutes 37 seconds
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286: Why You’re Stuck in a Rut with Drinking

When you’re stuck in a rut, it can feel like you’re repeating the same habit over and over again. Drinking every night or every weekend, unable to stop. If this sounds familiar, tune in to discover how to finally get out of your rut with drinking and start making progress on changing your habit.       Get full show notes and more information here: https://rachelhart.com/286
12/07/202226 minutes 52 seconds
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285: When Changing Your Drinking is Overwhelming

Tune in this week to learn how to deal with the overwhelm of changing your habit of drinking. Once you learn and implement this solution, you will be unstoppable.     Get full show notes and more information here: https://rachelhart.com/285
05/07/202219 minutes 45 seconds
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284: How to Avoid Derailing Your Progress

It is possible to avoid getting off track with your progress, and it’s not by having more willpower. This week, discover how to create lasting change to your drinking habit despite all the obstacles life throws your way.   Get full show notes and more information here: https://rachelhart.com/284
28/06/202228 minutes
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283: Once I Start, I Can’t Stop

Tune in to learn why your urges do not control you or your decision to drink. Find out how to start shifting your mindset so you can take back control of your drinking habit.     Get full show notes and more information here: https://rachelhart.com/283
21/06/202219 minutes 53 seconds
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282: Why Changing Your Drinking isn’t a Numbers Game

Discover why your drinking habit has very little to do with the number of drinks you consume or what your goal is for drinking less. Find out what actually matters when you do this work.     Get full show notes and more information here: https://rachelhart.com/282
14/06/202222 minutes 9 seconds
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281: How to Know if You Can Change Your Drinking

In this episode, find out why it is totally possible for you to change your drinking no matter how many times you’ve tried in the past. You’ll learn the exact skills you need to follow through on your plan to change your habit.     Get full Show notes and more information here: https://rachelhart.com/281
07/06/202220 minutes 41 seconds
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280: How to Create a New Mindset About Drinking

Learn how to practice new thoughts about drinking to ultimately change your mindset, allowing you to take it or leave it with drinking.     Get full Show notes and more information here: https://rachelhart.com/280
31/05/202214 minutes 40 seconds
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279: Why Your Compelling Reason Isn’t Working

Learn why compelling reasons aren’t the be-all-end-all solution to your drinking, and how to use them to effectively make changes to your habit.   Get full show notes and more information here: https://rachelhart.com/279
24/05/202213 minutes 31 seconds
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278: What’s Getting in the Way of Changing Your Drinking

Find out why the reasons you aren’t working on your habit change aren’t what you think they are, and how to get to the real reason you haven’t changed your relationship with drinking yet.   Get full show notes and more information here: https://rachelhart.com/278
17/05/202213 minutes 23 seconds
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277: I Know What I Should be Doing, I’m Just Not Doing it

Discover why you might know how to change your drinking habit but still not do it, why this isn’t serving you, and how to get real about your habit so you can change it for good.   Get full show notes and more information here: https://rachelhart.com/277
10/05/202214 minutes 32 seconds
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276: When Drinking Helps Your Anxiety

A glass of wine might feel like it’s helping with your anxiety, but it can’t provide real relief. Discover what’s really going on when you reach for a drink to feel less anxious, and what will help you feel better in the long-run.   Get full show notes and more information here: https://rachelhart.com/276
03/05/202215 minutes 29 seconds
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275: The Phases of Changing Your Relationship with Alcohol

Learn the phases of changing your relationship with alcohol, what you’ll experience in each one, and how to get started on this journey of changing your relationship with drinking once and for all.     Get full show notes and more information here: https://rachelhart.com/275
26/04/202223 minutes 23 seconds
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274: Is Drinking Less Possible?

Find out why you can drink less no matter how hard it’s been to say no before, and how to embrace the discomfort that comes with changing your habit.     Get full show notes and more information here: https://rachelhart.com/274
19/04/202225 minutes 26 seconds
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273: Drink Manipulation

Learn why drink manipulation happens and what to do when you notice it happening to you. These instances can be great opportunities to learn more about your habit, so tune in to find out how.   Get full show notes and more information here: https://rachelhart.com/273
12/04/202217 minutes 53 seconds
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272: What Your Brain Learns When You Reach for a Drink

This week, learn how to hop off the see-saw once and for all, and how to teach your brain new skills to change your relationship with drinking for good.   Get full show notes and more information here: https://rachelhart.com/272
05/04/202218 minutes 14 seconds
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271: Ensuring the Progress You’ve Made Will Last

In this episode, find out where to put your focus and energy to create real, lasting change in your relationship with drinking. You can cultivate success without leaning on discipline and determination, and this episode will show you how.   Get full show notes and more information here: https://rachelhart.com/271
29/03/202220 minutes 40 seconds
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270: Worrying What People Will Think

If you’re scared of being judged for not drinking, listen in this week. I’m sharing why other people’s responses can feel so scary and how to explore this fear so you can feel confident in your decision to take a break.   Get full show notes and more information here: https://rachelhart.com/270
22/03/202221 minutes 48 seconds
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269: How to Stop Backsliding

Backsliding can feel incredibly frustrating. In this episode, I’m sharing how to stop backsliding and the three skills you need to learn to prevent it from happening ever again.   Get full show notes and more information here: https://rachelhart.com/269
15/03/202226 minutes 21 seconds
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268: When People Doubt You Can Change Your Drinking

If you’ve tried to change your drinking habit many times before, the people in your life may be a little skeptical of your ability to create lasting, permanent change. This week, discover three steps to successfully change your drinking habit with or without the support of the people around you.     Get full show notes and more information here: https://rachelhart.com/268
08/03/202232 minutes
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267: Questions That Keep You Drinking

After a night of drinking, it’s common to ask yourself questions like What is wrong with me? Why can’t I just say no? Why can’t I drink like everybody else? In this episode, I revisit why the questions we ask ourselves about our drinking matter and how you can intentionally choose to ask yourself more powerful ones.     Get full show notes and more information here: https://rachelhart.com/267
01/03/202233 minutes 30 seconds
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266: Frustration at Failed Attempts to Change Your Drinking

In this episode, discover the 3 steps for effectively dismantling your habit from the inside out, and how to successfully and permanently change your habit without setting any rules.     Get full show notes and more information here: https://rachelhart.com/266
22/02/202223 minutes 40 seconds
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265: When Drinking Is a Form of Self-Care

Find out why you might be using drinking as a form of self-care, why this isn’t right or wrong, and a process for slowing down the habit.     Get full show notes and more information here: https://rachelhart.com/265
15/02/202223 minutes 27 seconds
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264: What to Do When You Have Competing Desires

In this episode, I share why having competing desires isn’t a problem, how you can better understand your urges, and then respond to them with intention and curiosity.    Get full show notes and more information here: https://rachelhart.com/264
08/02/202228 minutes 19 seconds
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263: What to Do When You Feel Defeated

In this episode, I share how feeling defeated impacts your ability to say no to a drink, and how you can use this feeling to learn more about your habit and create lasting change.     Get full show notes and more information here: https://rachelhart.com/263
01/02/202228 minutes 30 seconds
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262: When Drinking Is What You Have in Common

Listen in this week to find out what really creates connection in relationships and how to change your habit while maintaining strong connections with others.     Get full show notes and more information here: https://rachelhart.com/262
25/01/202225 minutes 46 seconds
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261: When Drinking Is Reliable

You might think it’s the most reliable way to feel the way you want to, but it’s not. Find out why you keep turning to drinking to feel better and how to replace it with an option that truly is reliable and sustainable.     Get full show notes and more information here: https://rachelhart.com/261
18/01/202234 minutes 31 seconds
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260: Transforming Failure

In this episode, I show you why failure is part of the process of changing your habit and how to stop viewing having a drink as a bad thing.     Get full show notes and more information here: https://rachelhart.com/260
11/01/202229 minutes 11 seconds
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259: Willpower vs. Powerfully Living

In this episode, I share why choosing to live powerfully can make saying no to a drink feel good, and why willpower alone isn’t enough to change your habit.     Get full show notes and more information here: https://rachelhart.com/259
04/01/202229 minutes 6 seconds
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258: When Not Drinking Feels Like Punishment

In this episode, find out why feeling virtuous won’t help you change your relationship with your habit and neither will feeling punished when you say no. Instead, learn how to make the decision not to drink from a place that creates lasting change.     Get full show notes and more information here: https://rachelhart.com/258
28/12/202124 minutes 31 seconds
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257: Fading Affect Bias + Drinking

This week, learn what fading affect bias is and how it affects your drinking, why trying to focus on the shame and regret drinking brings you won’t help, and what will help you create permanent, sustainable change to your habit.     Get full show notes and more information here: https://rachelhart.com/257
21/12/202129 minutes 19 seconds
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256: Advance Certification on Numbing + Buffering

Learn how to change your relationship with drinking by going to the source. Find out how to handle the discomfort of saying no to your desire and, if you’re a coach, how to better help your clients with this.     Get full show notes and more information here: https://rachelhart.com/256
14/12/202129 minutes 24 seconds
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255: Why Humans Avoid Feelings

Discover what the real cause of your drinking habit is, why you’ve been conditioned to have this problem, and where to start if you want to change your relationship with drinking and all those other numbing behaviors.    Get full show notes and more information here: https://rachelhart.com/255
07/12/202130 minutes 47 seconds
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254: Are You Writing Off Change?

You might think that there’s no point in trying to drink less over the holidays. Or, you might think that even if you do make a change, there’s no way it will last. Discover how to break free from these thought patterns and start evolving into the next version of you, someone who has a radically different relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/254
30/11/202127 minutes 39 seconds
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253: The Purpose of Overdoing It

This week, I invite you to reconsider what you’re making your overdrinking mean. There is a purpose for it, and once you understand what it is, your relationship with your desire will completely change.   Get full show notes and more information here: https://rachelhart.com/253
23/11/202116 minutes 59 seconds
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252: Alcohol as Neutral 2.0

In this episode, find out why labeling yourself as bad when you say yes to a drink does not make you a bad person, and why indulging in judgmental labeling like this actually fuels your habit.   Get full show notes and more information here: https://rachelhart.com/252
16/11/202117 minutes 56 seconds
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251: Worrying About Your Drinking is Not Your Life's Purpose

This week, learn why the purpose of taking a break isn’t to get better at following rules or to get healthier, and how to stop constantly worrying about your habit.   Get full show notes and more information here: https://rachelhart.com/251
09/11/202129 minutes 42 seconds
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250: Unpacking Permission-Giving Thoughts

What I offer you in today’s episode is to dig a little deeper into your permission-giving thoughts. Learn how to examine your desire to drink and the permission your brain comes up with, and how they both impact your habit.   Get full show notes and more information here: https://rachelhart.com/250
02/11/202127 minutes 57 seconds
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249: When One Isn’t Enough

No matter your reason for taking a break, asking yourself “what is enough?” is important. In this episode, learn how to explore your habit through the idea of enoughness and why quantity isn’t the only thing to focus on when examining your habit.   Get full show notes and more information here: https://rachelhart.com/249
26/10/202127 minutes 30 seconds
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248: Why You Shouldn’t Take a Break from Drinking Too Seriously

If you take your drinking habit and your break from drinking really seriously, I invite you to stop. In this episode, you'll discover what happens when you ditch the seriousness you bring to your habit and instead get curious about why you’re approaching it this way.   Get full show notes and more information here: https://rachelhart.com/248
19/10/202124 minutes 50 seconds
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247: Urge Worry

I have great news: you don’t have to worry about future drinking urges anymore. In this episode, find out why urges aren’t a problem or something you need to worry about, and how to respond when the desire to drink inevitably comes up.   Get full show notes and more information here: https://rachelhart.com/247
12/10/202123 minutes 40 seconds
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246: Why You Shouldn’t Surround Yourself with Sober People

In this episode, find out why avoiding people who drink won’t make changing your habit any easier and what to do when you are around people who are drinking.   Get full show notes and more information here: https://rachelhart.com/246
05/10/202118 minutes 7 seconds
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245: Practicing Habit Change

You need to understand your urges so you can respond to them differently, and this takes time and practice. In this episode, you’ll learn about the tools that will help change how you respond to urges and how to practice using them every day.   Get full show notes and more information here: https://rachelhart.com/245
28/09/202125 minutes 37 seconds
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244: Responsible Drinking

The fine print on a bottle of beer usually says something like “drink responsibly” or “enjoy in moderation.” But most of us have no idea what that actually means. So in this episode, find out what this contradictory messaging means and what you need to do to change your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/244
21/09/202119 minutes 33 seconds
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243: What’s in Your Glass?

If you want to understand what you’re getting out of your drinking habit, listen in. I’m sharing the desires that uncorking a bottle might be satisfying for you, and how to change your habit sustainably.   Get full show notes and more information here: https://rachelhart.com/243
14/09/202124 minutes 57 seconds
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242: Unproductive Optimism

Tune in today to find out if you’ve been sabotaging yourself with unproductive optimism and what to do instead to actually change your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/242
07/09/202127 minutes 9 seconds
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241: Feeling Behind with Your Drinking

The thought “I feel behind” is common when trying to change your relationship with drinking. You might see the peers you used to party with growing out of it, and this thought will come up. Tune in today to find out why feeling behind with your drinking is so common, how to handle it, and a useful way to view this thought on your break from drinking.   Get full show notes and more information here: https://rachelhart.com/241
31/08/202123 minutes 47 seconds
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240: Old Urges

In this episode, I share what it means when an old urge to drink shows up and how to handle it. Find out why old urges can help you understand your habit and how to change your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/240
24/08/202115 minutes 32 seconds
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239: Drinking Amnesia

After a night of drinking, it’s normal to have some physical and/or mental side effects. But a few days later, you decide to imbibe again, forgetting all about those side effects. In this episode, I share what drinking amnesia is, why it happens, and how you can use it as a tool to change your relationship with drinking.   Get full show notes and more information here: https://rachelhart.com/239
17/08/202124 minutes 27 seconds
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238: When Drinking is Just a Habit

In this episode, find out how to take ownership of your drinking habit, drop the self-abuse, and slow down the process so you can make a conscious decision to drink or not.   Get full show notes and more information here: https://rachelhart.com/238
10/08/202118 minutes 21 seconds
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237: When People Want You to Keep Drinking

When you decide to take a break from drinking, the people around you will have opinions about it. But only one person’s opinion matters when it comes to your drinking habit. Learn how to have their back and honor their choice, whatever it may be.   Get full show notes and more information here: https://rachelhart.com/237
03/08/202117 minutes 11 seconds
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236: Why You Should Imagine Not Drinking (Even if You Want to Drink)

In this episode, you’ll learn about an exercise that reveals your unconscious thinking about drinking, some of the obstacles you might experience, and why doing this exercise is so helpful for changing your habit.   Get full show notes and more information here: https://rachelhart.com/236
27/07/202119 minutes
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235: Why Stopping Drinking Won’t Change the Habit

There are deeper factors that impact your desire to drink and your relationship with alcohol, and these factors aren’t addressed by saying no. In this episode, find out why abstinence from alcohol doesn’t change the habit and the three things that actually will change your habit on a deeper level.   Get full show notes and more information here: https://rachelhart.com/235
20/07/202127 minutes 25 seconds
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234: The Hidden Drawbacks of Drinking the “Good Stuff”

When you believe the drink in front of you is superior to other drinks, your desire for it changes. In this episode, find out if the “good stuff” really is that good, and how labeling a drink as good or bad impacts your desire and your ability to change the habit.   Get full show notes and more information here: https://rachelhart.com/234
13/07/202126 minutes 1 second
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233: Drinking Because of Unexpected News

In this episode, learn how to navigate the urge to drink that comes after getting unexpected news, and find out how to handle uncertainty without running to the liquor cabinet. Get full show notes and more information here: https://rachelhart.com/233
06/07/202129 minutes 23 seconds
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232: How Long it Takes to Change Your Drinking

When it comes down to it, the answer to the question of how long it will take to change your relationship with alcohol is very simple. Tune in this week to hear what will really determine how long it will take you to change your drinking habit and how you can make it happen. Get full show notes and more information here: https://rachelhart.com/232
29/06/202128 minutes 16 seconds
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Bonus: Reframing Habit Change

2021 is halfway over and it’s the perfect time to evaluate your progress with changing your drinking habits. In this bonus episode, I’m sharing a simple exercise to check in with yourself and help you reframe the process of habit change. Grab a pen and paper and get started. Learn more at rachelhart.com
23/06/202112 minutes 22 seconds
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231: What You Don’t Know About Hangovers

Alcohol can lead to physical and mental aftereffects the next day, but viewing it as a punishment could actually be making it harder for you to change your habit. Tune in today to find out why hangovers have little to do with your drinking habit, your morality, or your ability to change your relationship with alcohol. Get full show notes and more information here: https://rachelhart.com/231
22/06/202122 minutes 40 seconds
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230: What You Need to Know about Mocktails + Non-Alcoholic Drinks

You can decide to drink non-alcoholic drinks and mocktails during your break or decide not to. There’s no right or wrong decision because both can teach you about your habit. In this episode, I’m showing you why non-alcoholic drinks and the glasses they come in have less to do with our drinking habit than we think they do. Get full show notes and more information here: https://rachelhart.com/230
15/06/202129 minutes 9 seconds
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229: Alcohol as a Teacher

Discover all the ways alcohol can teach you about your habit and how to allow it to become your teacher. Learn how getting curious about your drinking habit changes everything. Get full show notes and more information here: https://rachelhart.com/229
08/06/202120 minutes 36 seconds
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228: When the Urge to Drink Won’t Go Away

Find out why your urges to drink seem to go on and on, and how you can make them super easy to deal with. Learn three tools that put an end to these neverending urges so you can create sustainable change in your relationship with alcohol. Get full show notes and more information here: https://rachelhart.com/228
01/06/202127 minutes 48 seconds
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227: Taking Credit for Not Drinking

When you’re on a break from alcohol, it’s easy to dismiss all the times you make the decision not to drink. Find out why giving yourself credit for saying no is so important and why it matters when changing your relationship with alcohol.  Get full show notes and more information here: https://rachelhart.com/227
25/05/202122 minutes 8 seconds
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226: Drinking Intuition

Find out what your drinking intuition is trying to tell you, why you should listen to it, and what happens if you don’t. Learn how your intuition guides you to what is right for you and how it can help you create the relationship with alcohol you’ve always wanted. Get full show notes and more information here: https://rachelhart.com/226
18/05/202119 minutes 54 seconds
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225: A Songwriter’s Journey with Take a Break

Hear Pippa’s story of taking a break from alcohol multiple times over the past few years and what these breaks have taught her about her songwriting. If you believe you can’t be creative without a drink in your hand, Pippa’s journey will inspire you to reconsider. Get full show notes and more information here: https://rachelhart.com/225
11/05/202133 minutes 59 seconds
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224: Why You Shouldn’t Focus on Counting Days

Many of us have a deep-seated belief that progress is marked by the number of days we’ve gone without drinking, but this idea causes more harm than help. Find out why your streak doesn’t mean what you think it does, and what to focus on instead if you truly want to change the habit. Get full show notes and more information here: https://rachelhart.com/224
04/05/202116 minutes 25 seconds
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223: Why You Don’t Need to Decide You’re Never Drinking Again

In this episode, find out why there is so much pressure to declare that you’re never drinking again and why you don’t have to make that decision (unless you want to). Discover the real decision you need to make if you want to change your relationship with alcohol. Get full show notes and more information here: https://rachelhart.com/223
27/04/202120 minutes 3 seconds
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222: Alcohol as a Boundary

So often, people find that the habit of pouring a drink at the end of the day is less about alcohol, and more about establishing that they’re off the clock. Learning why and how you do this is essential to changing your relationship with alcohol. In this episode, I share why it’s so common for people to pour a drink as a proxy for saying no to work, family, and their to-do list, and how to break this habit.  Get full show notes and more information here: https://rachelhart.com/222
20/04/202124 minutes 36 seconds
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221: Drinking at a Young Age

You might wish that you could go back in time and stop yourself from taking that first sip, but you can’t. And the truth is, you don’t need to. Tune in today to learn why no matter how early you started drinking, it is still possible for you to change your habit. I’m sharing why you aren’t a lost cause and how to make saying no to alcohol a lot easier. Get full show notes and more information here: https://rachelhart.com/221
13/04/202122 minutes 19 seconds
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220: Chain of Events

Find out why the days, weeks, and months leading up to your decision to drink are critical to changing your relationship with alcohol. Get full show notes and more information here: https://rachelhart.com/220
06/04/202115 minutes 58 seconds
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219: Learning to Trust Yourself Again

Listening to others getting coached can benefit your progress. Tune in today to hear part of a live coaching call with three of the participants in the 30-Day Challenge. You will gain valuable insights into why shaking your desire to drink is so hard, how to spend your time not drinking, and how to rebuild trust in yourself. Get full show notes and more information here: https://rachelhart.com/219
30/03/202145 minutes 24 seconds
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218: What About My Family Tree?

When you over-identify with family members who also have the habit of drinking, you lose sight of your ability to change your habit. Listen in today to find out what plays an even bigger role in your drinking habit than your family tree, and how to harness it so you can change your relationship with alcohol for good. Get full show notes and more information here: https://rachelhart.com/218
23/03/202123 minutes 32 seconds
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217: Regret About Drinking

Tune in today to find out why your brain is so committed to regretting past drinking behaviors and how this pattern of thinking is preventing you from moving forward with your break. You will learn how to stop beating yourself, and instead, how to make decisions around alcohol you will be proud of. Get full show notes and more information here:https://rachelhart.com/217
16/03/202120 minutes 23 seconds
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216:‌ ‌When‌ ‌Your‌ ‌Brain‌ ‌Is‌ ‌the‌ ‌Enemy‌

Listen in today to learn how to identify what kind of relationship you have with your brain and how that affects your relationship with alcohol. Find out what to do if you’ve been blaming your brain for your habit, and how to change it.  Get full show notes and more information here: https://rachelhart.com/216
09/03/202120 minutes 2 seconds
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215: Absent Urges

Tune in today to find out why your urges are absent, how to learn about your habit without the desire to drink, and how to use absent urges to your advantage in changing your relationship with alcohol. Get full show notes and more information here: https://rachelhart.com/215
02/03/202130 minutes 1 second
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214: Handling Grief Without a Drink

While it might seem like using alcohol to escape is serving you, drowning your sorrows won’t make the pain go away. Listen in today to understand how grieving can affect your habit, where to find the agency to say no, and an exercise you can use to work through your emotions drink-free. Get full show notes and more information here: https://rachelhart.com/214
23/02/202125 minutes 4 seconds
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213: How a Sommelier Changed Her Desire

In this episode, Molly shares her journey of changing her relationship with alcohol and learning to have fun drink-free. You’ll learn why changing the habit is possible for anyone- even you. Get full show notes and more information here: https://rachelhart.com/213
16/02/202150 minutes 41 seconds
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212: Alcohol and Sex

In this episode, you’ll discover the real effects alcohol has on your sex life, and learn how to question your reasons for drinking before getting intimate. Get full show notes and more information here: https://rachelhart.com/212
09/02/202123 minutes 34 seconds
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211: Knowledge vs. Know-How

Beating yourself up over having a drink won’t help you say no next time. Learn why you need both knowledge and know-how to change your relationship with alcohol, and how to get it. Get full show notes and more information here: https://rachelhart.com/211
02/02/202129 minutes 12 seconds
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210: Dreaming about Drinking

What experiencing unsettling dreams about drinking alcohol means and how they can actually help you change your habit. Get full show notes and more information here: https://rachelhart.com/210
26/01/202120 minutes 33 seconds
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209: Why You Struggle to Moderate

Tune in to learn the real reason you’re drinking more than you might be comfortable with and why taking a break from drinking in the right way will help you to create more pleasure, wonder, and magic in your life. Get full show notes and more information here: https://rachelhart.com/209
19/01/202125 minutes 59 seconds
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208: Talking to People About Your Break

Tune in to learn why we tend to care about what other people think and what you can do to change this. Discover how the brain works so that you can change longstanding habits and show up differently in your life. Get full show notes and more information here: https://rachelhart.com/208
12/01/202129 minutes 43 seconds
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207: Resolutions that Stick

Why not sticking to your resolutions doesn’t make you a bad person, it simply means that your attention is in the wrong place. Get full show notes and more information here: https://rachelhart.com/207
05/01/202117 minutes 38 seconds
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206: Loving Your Company

This New Year, I’m inviting you to gift yourself the skill of learning to love your company. Your companionship with yourself is the most important relationship you’ll ever have, and I guarantee you’ll start seeing powerful shifts when you start committing to becoming your own best friend. Get full show notes and more information here: https://rachelhart.com/206
29/12/202012 minutes 31 seconds
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205: Writing Out the Habit

Join me on the podcast this week to discover how to really analyze how the habit of drinking is playing out in your brain, and what you can do about it. All you need is a piece of paper, something to write with, and a willingness to give it a try. Get full show notes and more information here: https://rachelhart.com/205
22/12/202033 minutes 31 seconds
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204: Habit Mindset

If you believe right now that alcohol is fueling your habit and that getting rid of it is the solution to your desire, I urge you to listen closely this week. You can’t say no to a drink if you don’t first understand why you’re saying yes, and I’m showing you how so many people have a false story that keeps them stuck in the habit. Get full show notes and more information here: https://rachelhart.com/204
15/12/202025 minutes 32 seconds
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203: Allowing Urges

Listen in this week as I show you the wealth of information that urges can provide when you’re willing to examine them, and how doing this work will help you manage urges in every single area of your life. You’ll find that doing this work saves you time and energy in the long run, and it will reveal patterns of the habit that you may not yet be conscious of. Get full show notes and more information here: https://rachelhart.com/203
08/12/202027 minutes 18 seconds
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202: Commitment Misunderstanding

Tune in this week as I show you what commitment truly means, and how so many of you are inadvertently teaching your brains the wrong solution to the habit. This was my own experience for so many years, and I know that having the realization of what commitment really entails will finally get you on the right track. Get full show notes and more information here: https://rachelhart.com/202
01/12/202031 minutes 16 seconds
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201: Holiday Ritual

Join me on the podcast this week as I show you the role that rituals play in our lives, and why our brains don’t like changes to our norm. I believe that there is an unforeseen opportunity available to us all this year in creating rituals that matter, and I’m challenging you to try it out. Get full show notes and more information here: https://rachelhart.com/201
24/11/202022 minutes 47 seconds
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200: Celebrating You 2.0

How often do you speak to yourself with language that celebrates you? Does saying you’re amazing, talented, beautiful, or successful out loud make you want to crawl under a rock? I know it does for me. But staying in a lukewarm place about yourself is leading to consequences you likely don’t want in your life, and so I’m showing you just how powerful learning to celebrate yourself can be. Get full show notes and more information here: https://rachelhart.com/200
17/11/202020 minutes 11 seconds
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199: I Feel Fine Saying No

Tune in this week as I show you where people get tripped up when it comes to changing their relationship with alcohol. If things feel fine or flat to you right now, know that nothing has gone wrong, and I’m inviting you to get curious about how to start creating a life that feels more vibrant, connected, and pleasurable without alcohol. Get full show notes and more information here: https://rachelhart.com/199
10/11/202018 minutes 51 seconds
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198: I Can't Handle Not Knowing

2020 has been a year of people wanting to hit fast-forward on life, to the end of the pandemic, or to the end of this election season. You might be reaching for a drink - or eating or overworking - to handle how you’re feeling but no matter the activity, they are all fueled by the same belief that you can’t handle what’s going on, and I’m showing you why this is a lie. Get full show notes and more information here: https://rachelhart.com/198
03/11/202019 minutes 34 seconds
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197: Desire Confusion

We tell ourselves that we want a drink to feel normal, or that we deserve it after the day we’ve had, but all of these thoughts that might be coming up for you are just desire confusion. And today, I’m showing you why it gets in the way of changing the habit, and what you can do when it arises. Get full show notes and more information here: https://rachelhart.com/197
27/10/202023 minutes 14 seconds
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196: Why We Need Cocktail Hour

Listen in this week to discover how the advent of happy hour or cocktail hour came about, and why humans came to need this as a relief from their toils. It’s really no wonder so many people are in need of a cocktail hour, and I hope this episode helps you examine your desire for a drink at the end of the day in a different light. Get full show notes and more information here: https://rachelhart.com/196
20/10/202025 minutes 13 seconds
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195: Can I Trust Myself to Drink?

Listen in today as I show you why the question of trust comes up so often when it comes to drinking, and how your thoughts about why you can’t trust yourself are self-fulfilling prophecies. I’m outlining the misguided ways in which people try to prove that they can trust themselves, and what you really need to create a firm faith and reliability in yourself. Get full show notes and more information here: https://rachelhart.com/195
13/10/202028 minutes 42 seconds
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194: I Have Nothing to Complain About

Why the belief that you shouldn’t feel the way you do is so problematic. The tendency to spiral into judgment over how you feel is never useful, and the truth is that it could be stopping you from discovering so much more about the habit. Get full show notes and more information here: https://rachelhart.com/194
06/10/202022 minutes 47 seconds
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193: Why Do I Have a Habit?

Listen in this week as I outline 3 reasons why you have developed a habit around drinking, while someone else who drinks might not. This question of why me? can be so frustrating to live with, and I’m showing you how to use the tools I teach to start bringing awareness to your unconscious decisions and habits. Get full show notes and more information here: https://rachelhart.com/193
29/09/202027 minutes 4 seconds
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192: Drinking to Enjoy Who You’re With

Join me this week as I show you why we drink to like people and one simple practice that will help you evaluate your relationships. There is so much freedom in learning to be around anyone, no matter the choices they make, and I’m showing you how to do the work of enjoying the people in your life. Get full show notes and more information here: https://rachelhart.com/192
22/09/202025 minutes 30 seconds
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191: Why Do I Keep Sabotaging My Success?

Join me this week to discover what self-sabotage means and why mislabeling it is so problematic. Beating yourself up for making decisions that are at odds with your goals is only going to lead you down a shame spiral where you will find no answers, so instead, I’m inviting you to use two tools that are built into us as humans to start bringing consciousness to the inner workings of the habit. Get full show notes and more information here: https://rachelhart.com/191
15/09/202021 minutes 58 seconds
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190: What It Takes to Say No

You do not need to wrestle the habit of drinking into submission with force!  Listen in today as I show you what it takes to say no and follow through on your commitment. Making the effort is important, but without the understanding of what is driving your habit, I promise, you won’t get far. Get full show notes and more information here: https://rachelhart.com/190
08/09/202027 minutes 11 seconds
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189: Everyone Drinks

Listen in this week to discover why the thought, “Everyone drinks,” is problematic, and why we need to reframe the way we think about alcohol. It’s time to start exercising the power of your mind so you can start showing up differently, and you’ll soon be able to create a new belief system that serves you. Get full show notes and more information here: https://rachelhart.com/189
01/09/202024 minutes 15 seconds
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188: Milestones

Listen in this week to discover what milestone you should be focusing on when changing your relationship with alcohol. You don’t need anything outside of you to unlock it, and shifting the focal point to harnessing the power of your mind is going to be transformative. Get full show notes and more information here: https://rachelhart.com/188
25/08/202031 minutes 46 seconds
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187: Change vs Control

Join me this week to discover why the key to unwinding the habit and shifting your relationship with alcohol is all about embracing change. You have the power to change your default thought patterns and responses, and realizing this will show you that you have so much authority over yourself and that you don’t need to control what’s happening outside of you to feel better. Get full show notes and more information here: https://rachelhart.com/187
18/08/202019 minutes 14 seconds
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186: Editing Your Drinking Mindset

Listen in today as I show you that you have the power to edit and change the thoughts in your mind. Understanding that you have the skills within you to create new traits and that it’s 100% possible to change your beliefs about anything in life means you don’t have to live with your default thinking and instead, you can give yourself the freedom to come up with alternatives that serve you. Get full show notes and more information here: https://rachelhart.com/186
11/08/202031 minutes 34 seconds
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185: Why Do I Keep Flip Flopping?

Tune in this week to discover how to let go of the constant flip flopping you might be doing with your drinking. I’ll be diving into why you are doing this, how to get curious with the thoughts and stories you have about the habit and yourself, and why you have to be willing to see everything that might be going on in your unconscious brain. Get full show notes and more information here: https://rachelhart.com/185
04/08/202021 minutes 1 second
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184: Why You Need to Depersonalize Suffering

Join me this week as I show you why suffering feels so personal and what the work of depersonalizing suffering looks like. Doing this deep work makes the process of change so much easier, and when you are able to get out of woe-is-me and see that you don’t have to make the habit about you at all, you’ll find yourself feeling more connected and able to lay the groundwork for the future you want. Get full show notes and more information here: https://rachelhart.com/184
28/07/202027 minutes 9 seconds
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183: Upside Denial

Join me this week as I show you why I don’t think fixating on the downsides of drinking is helpful, and why the myth of hitting rock bottom to change is not only a lie, but one that keeps you knee-deep in shame. I’m also sharing the 3 things you need if you want to change your habits forever, and why looking at the full picture is so crucial in this process. Get full show notes and more information here: https://www.rachelhart.com/183
21/07/202028 minutes 41 seconds
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182: Abstinence vs. Moderation

Join me today as I share my viewpoint on abstinence and moderation when it comes to changing the habit. The premise and focus of both of these approaches are totally wrong in this work, and I’ll be outlining why we believe these paths to be the only options, and how you actually have the power to change your desire without falling into either one of these traps. Get full show notes and more information here: https://www.rachelhart.com/182
14/07/202023 minutes 56 seconds
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181: Purposeful Discomfort

Join me today as I show you the importance of learning how to embrace discomfort. I’ll be sharing why I don’t buy into the myth that hitting rock bottom is the key to changing our habits, and how deliberately trying to find purposeful discomfort will help you focus on results you want beyond the immediate moment. Get full show notes and more information here: https://www.rachelhart.com/181
07/07/202020 minutes 28 seconds
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180: The Halfway Point

Tune in this week as I show you what might be going on if you’re not where you want to be with the habit, and how removing blame and shame are so important if you want to be curious about why you haven’t been able to create change. Many people believe no one changes in July, that it’s too late in the year, but I know that this can be the time where you stop fixating on drinking and start focusing on you. Get full show notes and more information here: https://www.rachelhart.com/180
30/06/202026 minutes 30 seconds
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179: I Can Stop Whenever I Want To

Listen in this week as I highlight how you might be engaging in a power struggle when you hold onto three thoughts about drinking, and why the real struggle isn’t between you and the alcohol. Too many people come to this work and neglect to pay attention to their emotions, but I’ll be showing you why connecting in with how you’re feeling is vital to learning how to change the habit. Get full show notes and more information here: https://www.rachelhart.com/179
23/06/202023 minutes 54 seconds
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178: Unexpected Discoveries

Join me today as I share the four most important and unexpected discoveries that you’ll experience when you apply the tools I teach here to your life and taking a break. This is a meta-skill, and you’ll find that this goes far beyond just changing your drinking. You’ll be able to chase bigger dreams, change anything about your life that you might be unhappy with, and everything else becomes a piece of cake. Get full show notes and more information here: https://www.rachelhart.com/178
16/06/202029 minutes 51 seconds
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177: How My Approach Is Different

Join me today as I show you how the work I teach is dramatically different from common approaches out there, such as AA, and why, as a society, we’ve bought into the idea that we need to shame and guilt ourselves into being "better." Learning the skills I teach here not only help you change your relationship with desire, but they transcend the habit for you to use in every area of your life for the rest of your life. Get full show notes and more information here: https://www.rachelhart.com/177
09/06/202027 minutes 17 seconds
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176: Will This Work for Me?

Listen in this week as I share some of the most common excuses and reasons people give me for why their situation is different or unique, and why your brain will always try to prove that to you. I’m highlighting some of the lessons I teach here that are key to changing your relationship with alcohol, and from there, you’ll be able to see for yourself if this approach will work for you or not. Get full show notes and more information here: https://www.rachelhart.com/176
02/06/202032 minutes 12 seconds
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175: Why Not Drinking Is Easy

Join me on the podcast this week as I highlight why believing that changing habits is hard stands in your way and slows down your progress, and how you’re being fed messages about alcohol that make it seem like you don’t have the power to stop, even if you want to. Get full show notes and more information here: https://www.rachelhart.com/175
26/05/202024 minutes 56 seconds
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174: Urge Work

Join me on the podcast this week as I show you what the real urge work entails, and why the ability to feel restless when you have the desire to drink is key in extinguishing the mental drama that comes up in those moments. You have the power to take charge of your brain and change the habit, and this simple three-step process I’m sharing today is going to get you on your way. Get full show notes and more information here: https://www.rachelhart.com/174
19/05/202028 minutes 28 seconds
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173: Thought Curiosity

Join me on the podcast this week as I show you what getting curious about your thoughts means and why most people aren’t in the habit of doing this. This topic is a big one to start unraveling, but one that is so crucial to changing any area of your life. And when you start seeing how wrong your brain can be, there is no limit to your transformation. Get full show notes and more information here: https://www.rachelhart.com/173
12/05/202032 minutes 35 seconds
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172: The Reason You Drink Too Much

Join me on the podcast this week as I outline the four most common reasons you think you drink too much and the real reasons why. Choosing to believe these thoughts that simply aren’t true is keeping you stuck in a cycle of creating results you don’t want in your life. The true reason you drink is simple, and I’m showing you how understanding this will help you build the necessary skills to change the habit and any other area of your life. Get full show notes and more information here: https://www.rachelhart.com/172
05/05/202030 minutes 58 seconds
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171: Why Alcohol Is an Acquired Taste

As humans, we haven’t evolved to innately enjoy the taste of alcohol. If you were honest with yourself, you might remember your first experience of it as a teenager or young adult causing a burning sensation or even gagging. Today, I’m showing you what it means to acquire a taste for alcohol, how it works, and why, if you want to change your relationship with drinking, it’s necessary to see how you’ve learned to like it. Get full show notes and more information here: https://www.rachelhart.com/171
28/04/202023 minutes 44 seconds
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170: Are You Drinking to Cope?

Join me this week as I outline what coping really means and why I chose to come up with a definition for it myself. I’m offering a couple of key questions you can ask yourself to see if your coping mechanisms are producing results you like, so you can choose different thoughts that may serve you better if they aren’t. Get full show notes and more information here: https://www.rachelhart.com/170
21/04/202031 minutes 26 seconds
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169: Why Positive Thinking Backfires

Join me this week as I show you why positive thinking backfires, how to redirect your brain in a way that will help you move forward, and the true power of learning to manage your mind. Letting go of positive thinking will allow you to make space for all of your experiences and give you deeper insights into how to move through your negative emotions in a cleaner way. Get full show notes and more information here: https://www.rachelhart.com/169
14/04/202032 minutes 52 seconds
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168: When Will This Be Over?

Join me this week as I show you how to come out stronger on the other side of this pandemic, and how you can find moments of peace and joy once you let go of willpower. Telling yourself that you need to know an end date isn’t going to make the process any easier, and the same is true when you’re trying to change the habit of drinking. Get full show notes and more information here: https://www.rachelhart.com/168
07/04/202023 minutes 35 seconds
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Special Episode: Believe in You

People will tell you that “all bets are off,” liquor stores are “essential” services, and alcohol is “needed” to cope with this crisis. They’re wrong. You don’t. You can use this time to learn how to have your own back and believe in your ability to see yourself through anything, including a pandemic. Want to learn how? Check out my special class on coping with COVID-19 anxiety https://rachelhart.com/covid19
01/04/20207 minutes 33 seconds
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167: Emotional Fluency

Join me this week as I walk you through how to start creating emotional fluency for yourself, and how this is going to help you figure out a new way to respond and relate to your emotions. Through this work, you’ll feel more empowered over your emotions and find different ways to examine your think-feel-act cycles. Get full show notes and more information here: https://www.rachelhart.com/167
31/03/202026 minutes 50 seconds
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Special Episode: Busy or Bored

In the middle of this pandemic are you busy or bored? Do you wish you had the opposite problem? Today, I’m explaining how both being busy and being bored are really the same thing and offer us the same opportunity: learning how to manage your mind. All you need is one simple tool. Check out my previous episode, #48 How Questions Work In Your Brain, and start practicing this skill today https://rachelhart.com/48
30/03/202010 minutes 29 seconds
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Special Episode: Hope

What is hope really, and how can you have more of it at a time like this? Not to be confused with idealism, optimism, or wishful thinking, hope is a muscle that you can strengthen. Join me on this episode as I explain how you can create more hope in your life no matter what is happening, and check out an earlier episode, #43 Be Where You Are, to learn how to cultivate this skill https://rachelhart.com/43
29/03/202010 minutes 28 seconds
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Special Episode: Resentment

Right now resentment toward others abounds. Many people are certain that others have it easier or are responding to the virus in the wrong way. The problem with resentment is that there’s no upside for you. We never know what someone else’s emotional experience is like, no matter how certain we feel. If you want to learn how to let go of this emotion, check out my previous episode #62 Self-Pity https://rachelhart.com/62
28/03/202011 minutes 57 seconds
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Special Episode: Regret

COVID-19 has put into such sharp relief what’s actually important in life because it’s made death so much more present in our daily lives. Learn how you can use this time to really focus on what you truly desire and how you want to spend your time. A simple exercise will help you get crystal clear on what it is you deeply want. To go deeper into the topic of what you really desire check out an earlier episode #42 Celebrating You. https://rachelhart.com/42
27/03/202010 minutes 5 seconds
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Special Episode: Conflicted

Are you feeling conflicted about whether or not you’re making the right decision. This special episode of the podcast will teach what this conflict is really about and how to have your own back no matter what you decide. You don’t need to make all the right decisions in order to feel safe and secure tomorrow. If you want to learn more about why you are conflicted and how it gets in the way of creating the life you want, check out my previous episode #53 Why You’re Not Taking Action https://rachelhart.com/53
26/03/202010 minutes 24 seconds
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Special Episode: Information Overload

Struggling to pull yourself away from the news right now? By asking yourself what’s the purpose of consuming more information, you’ll start to shed light on what reading the headlines obsessively is really all about. Learn how to consume news in a mindful way that keeps you informed and your negative emotions at bay. To go deeper into the skill of shifting your mindset, check out my previous episode #69 Believing New Things https://rachelhart.com/69
25/03/202010 minutes 59 seconds
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166: When You’re Not “Getting” It

Join me this week to see how trying on a new belief about attempting new things can make you unstoppable on your journey to creating change. Instead of thinking that taking a break from drinking should be easy, the opposite could be just the thing that starts you down the path to success in the long-term. Get full show notes and more information here: https://www.rachelhart.com/166
24/03/202021 minutes 17 seconds
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Special Episode: Self Care

Too often we think self-care is impossible when crisis hits or that it has to be a big production in order to make a difference. But there’s a simple trick you can use to build more self-care into your life no matter what is happening: finding the pleasure hidden in plain sight. Tune in to learn how. If you want to understand why a lack of self-care has you searching for relief at the end of the day, listen to my previous episode #59 I Deserve It https://rachelhart.com/59
23/03/202014 minutes 32 seconds
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Special Episode: Terror

Terror is not an everyday emotion, but right now it’s something that a lot of people are experiencing. When you are terrified your brain shuts down and goes into chaos. The way out is to look at what’s happening in your brain. If the thought of losing loved ones terrifies you, this episode will show you how to regain control. To understand the power of opening your eyes to what is happening, check out my previous episode #31 The Willingness to Look https://rachelhart.com/31
22/03/202011 minutes 53 seconds
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Special Episode: The Loss of Routine

What happens when your world turns upside down? Is the loss of your normal routine freaking you out? Join me for this special episode where I talk about why people create and cling to routines, and how you can make peace with uncertainty when your regular routine flies out the window. To go deeper into this topic, check out my previous episode #63 The In-Between Time https://rachelhart.com/63
21/03/202010 minutes 56 seconds
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Special Episode: Scarcity

Scarcity doesn’t just fuel the habits of overeating and overdrinking, it has people running to the store and emptying the shelves of toilet paper. The real problem with scarcity isn’t overconsumption, it’s that it blocks problem solving.  This episode will show you how to shift into abundance and solve problems no matter what’s happening around you. To learn more about the role of scarcity in habit formation, check out my previous episode #33 What is enough? https://rachelhart.com/33
20/03/202012 minutes 14 seconds
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Special Episode: Pandemic Justification

Who can take a break from drinking at a time like this? Making the decision not to drink when the world is giving you permission to imbibe is one of the most powerful steps you can take to change the habit. Not only does it rewire the brain, it reinforces that you are the ultimate authority no matter what is happening in the world. To learn more about the “rolodex of excuses,” check out my previous episode #78 https://rachelhart.com/78
19/03/202011 minutes 40 seconds
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Special Episode: Quarantini

Are you diligently using hand sanitizer during the day, only to fix yourself “Quarantinis” as soon as the evening rolls around? If you’re feeling anxious about COVID-19 there are better ways to deal with your anxiety that doesn’t take a toll on your immune system.   Starting today I’m releasing a new series of special episodes to help anyone who is struggling with anxiety about COVID-19. To understand the subtle (and surprising) toll that drinking takes on your immune system, check out my previous episode, #49 Settling When it Comes to Your Health https://rachelhart.com/49
18/03/202011 minutes 31 seconds
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165: Why You aren’t Doing the Work to Change the Habit

Join me this week to see if you identify with the examples I’m using to highlight how we often find excuses to not actually do the work required to change the habit. There’s no need to blame or shame yourself if you see yourself in these instances. All it takes is recognizing the underlying reasons for it, and I’m laying it all out for you here. Get full show notes and more information here: https://www.rachelhart.com/165
17/03/202022 minutes 40 seconds
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BONUS CLASS: Managing COVID-19 Anxiety

You don’t need to drink your way through a pandemic. If you need help managing fear, anxiety, constant worry, news overload, or the urge to drink (or eat) your woes away, look no further.  I’m offering podcast listeners a special hour-long class I taught members of the Take a Break program to help them manage COVID-19 anxiety. Get instant access to the hour-long class at rachelhart.com/covid19
16/03/20202 minutes 33 seconds
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164: Worry

Join me this week to discover why you might catch yourself wanting a drink when you’re feeling stressed, overwhelmed, or anxious about something in your life. Pouring a drink to feel better only serves to perpetuate a vicious cycle and will always backfire on you in the long run. So today, I’m showing you how you can actually worry less, and in turn, reduce your desire to numb out using alcohol.  Get full show notes and more information here: https://www.rachelhart.com/164
10/03/202026 minutes 37 seconds
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163: When People Feel Sorry You’re Not Drinking

Join me this week as I define terms and show you what is actually going on with the person who is pitying your situation. Yes, being pitied isn’t ideal, but it’s something I don’t experience anymore, so I know this is possible for you too. All you have to do is start looking at your thoughts and the way you’re showing up when you’re saying no, and I’m giving you some tips today on how to do just that. Get full show notes and more information here: https://www.rachelhart.com/163
03/03/202026 minutes 54 seconds
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162: Self-Forgiveness

Even if your friend is angry at you, or someone is blaming you for something that happened, their forgiveness isn’t what you need. Listen in today to discover why your forgiveness is the only thing you ever need, and how you can start this process to start changing your relationship with alcohol. Get full show notes and more information here: https://www.rachelhart.com/162
25/02/202023 minutes 52 seconds
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161: Shame

Join me this week as I show you why we want to hold onto shame, why it can feel like such a singular experience, like you’re the only one going through it, and how you can start letting go of shame while still changing the habit in the long-term. Get full show notes and more information here: https://www.rachelhart.com/161
18/02/202029 minutes 41 seconds
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160: When Others Think You Don't Have a Problem

Join me on the podcast as I show you the power that lies in valuing your opinion of you first, and knowing that your inner voice is your built-in expert who knows what’s right for you. Listening to her might not come easily to you at first, but building this skill will reap benefits not only when it comes to the habit, but in every other area of your life too. Get full show notes and more information here: https://www.rachelhart.com/160
11/02/202023 minutes 10 seconds
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159: Drinking + Awkwardness

Join me this week as I show you what awkwardness is and how it’s created, why you are trying so hard to avoid this feeling, and how you can start to change your relationship with it. Erasing this emotion from your human experience isn’t going to happen, so instead, you can discover how to embrace it, find comfort in it, and see how it can lead to your growth. Get full show notes  and more information here: https://www.rachelhart.com/159
04/02/202033 minutes 58 seconds
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158: Different this Time

If you know how the think-feel-act cycle works, you’ll understand the importance of your thoughts and the language you’re using. So today, to give you a clear idea of how I successfully transformed my desire and my relationship with alcohol, I’m sharing all the actions I took and the commitments I stuck to in that period to make it happen. I didn’t just hope that it would be different, I wasn’t just saying no or crossing days off a calendar, and the good news is that you can do the same too. Get full show notes and more information here: https://www.rachelhart.com/158
28/01/202032 minutes 34 seconds
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157: Using Curiosity to Change the Habit

Tune in this week to discover how cultivating curiosity can help you see your think-feel-act cycle more clearly when it comes to the habit, and why asking questions can serve you so well, just like it did in my life. If you want to create change in your life, this is something you can’t avoid doing. Get full show notes and more information here: https://www.rachelhart.com/157
21/01/202024 minutes 2 seconds
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156: How to Have Your Own Back

On this episode, I’m showing you how to always have your own back, no matter the actions you take. You might not think of the habit as something you do when you’re feeling particularly bad, but I guarantee there are more subtle emotions bubbling under the surface, and I’m offering some questions you can ask yourself to gain some clarity. Get full show notes and more information here: https://www.rachelhart.com/156
14/01/202025 minutes 22 seconds
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155: New Year New You

Join me this week as I show you how to truly create a new version of yourself in the new year. The think-feel-act cycle plays a huge part in this process, and understanding how the stories you’ve unconsciously taught yourself to be true is going to be what helps you create a radically different relationship with alcohol and with yourself. Get full show notes and more information here: https://www.rachelhart.com/155
07/01/202021 minutes 43 seconds
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154: Tapping Your Potential

2010 was the year I started questioning my brain about my own potential, and it was the best decision I’ve ever made. 10 years on now, I can’t believe the things I’ve achieved, and I want the same for you too. So this week, I’m sharing the misguided beliefs I had about what potential really meant, the types of thoughts that were killing my potential, and how to start tapping into yours. Get full show notes and more information here: https://www.rachelhart.com/154
31/12/201920 minutes 14 seconds
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153: How to Get Your Needs Met

Join me this week to discover how you can start having your own back to change anything in your life. This is the key to stepping out of the habit of numbing, and I’m showing you where to start looking to begin managing your mind and getting your needs met in the most freeing way ever. Get full show notes and more information here: https://www.rachelhart.com/153
24/12/201922 minutes 55 seconds
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152: Hostess Anxiety

On this episode, I’m going to redefine what it means to be a good host or hostess, how to get over common obstacles you might face that diminish your own enjoyment of the party, and how to create what I call a host manifesto that has been so useful to me. I’m also showing you how the patterns of dealing with your anxiety aren’t actually helping it go away, and what you can do instead. Get full show notes and more information here: https://www.rachelhart.com/152
17/12/201925 minutes 26 seconds
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151: Urge Fuel

Join me this week as I dive into the real cause of why you’re overdoing anything in your life, whether it be overdrinking or anything else. Understanding how you’re stoking that fire inside of yourself, even when you’re trying to work to extinguish it, is key to long-term change. Get full show notes and more information here: https://www.rachelhart.com/151
10/12/201927 minutes 5 seconds
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150: Letting Go of the Forbidden Fruit

Join me this week as I discuss how to use the concept of the forbidden fruit to break free from desire and deprivation. I know I felt like I was going to suffer in this vicious cycle forever, but looking at your thoughts will illuminate exactly how you are the one keeping yourself imprisoned here. Get full show notes and more information here: https://www.rachelhart.com/150
03/12/201924 minutes 59 seconds
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149: The Binge & Restrict Cycle

The cycle of binging and restricting really rears its head during the holiday season, and that’s why it is the perfect time to understand what is happening with your desire to over-consume to get out of this cycle for good. I’m discussing the fundamental misunderstanding of this cycle that I’ve experienced myself and see in my clients all the time, and why trying to be perfect and hone in on willpower doesn’t work. Get full show notes and more information here: https://www.rachelhart.com/149
26/11/201932 minutes 52 seconds
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148: Harnessing the Impossible (Updated)

Join me this week as I explore a fairly advanced concept, but one that I think you’ll benefit hugely from. I spent years using the excuse of an impossible time period to not change the habit of drinking, and I’m hoping this reframe will help you see that this is how you can experience the most life-altering growth, not just concerning your drinking, but everywhere else in your life too. Get full show notes and more information here: https://www.rachelhart.com/148
19/11/201930 minutes 15 seconds
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147: Your Purpose

In today's episode, I'm talking about how taking a break from drinking can help you get back in touch with the reason why you are here. I'll tell you how I realized that consuming too much was keeping me from feeling the full range of human experience, and how taking a break helped me confront that. And I'll cover what I think is our reason for being here and how to practice embracing it. Get full show notes and more information here: https://www.rachelhart.com/147
12/11/201925 minutes 47 seconds
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146: Alcohol & Emotions

Join me this week as I highlight the connection between the habit of drinking and your emotions. Understanding the process that takes place is so crucial to making sustainable change, and without truly practicing the thought work required, you won’t ever get to the root cause. Get full show notes and more information here: https://www.rachelhart.com/146
05/11/201921 minutes 15 seconds
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145: Three Reasons You Drink Too Much

Today I'm talking about the three reasons you drink too much (actually). I'll tell you how I figured out that my drinking wasn't caused by my personality or something that was inherently wrong with me. And we'll talk about allowing urges, how to stop believing your excuses, and why you need to examine the reasons behind your drinking (instead of hiding them away). Get full show notes and more information here: https://www.rachelhart.com/145
29/10/201922 minutes 11 seconds
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144: Subtle Willpower

Today we'll talk about subtle willpower and how to identify it. I'll tell you all about a situation I was in recently that triggered my willpower and how I coached myself through it. And we'll chat about why learning to manage your mind is such a better approach than relying on gritting your teeth and just getting through things. Get full show notes and more information here: https://www.rachelhart.com/144
22/10/201922 minutes 11 seconds
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143: Health Shame

Today I’m addressing the idea that you can shame yourself into better health and why it’s such a destructive pattern. We’ll talk about why so many of us have this belief, why shame never creates productive thoughts, feelings, and actions, and what you can do instead of shaming yourself. Get full show notes and more information here: https://www.rachelhart.com/143
15/10/201923 minutes 40 seconds
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142: Insuring Your Brain

In this episode, I'm talking about the concept of insuring your brain and what you can do to make sure you're mentally stimulated on a daily basis. It's incredibly important to break out of habits and routines if we want to stay sharp, just like it's important to keep learning and to seek out discomfort. Our brains are perpetual problem-solving machines, and without any problems to solve, they can get rusty with disuse. Get full show notes and more information here: https://www.rachelhart.com/142
08/10/201930 minutes 25 seconds
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Create Optimal Health in October

Take a break from drinking this month in honor of Breast Cancer Awareness. All month long, Rachel is teaching a special bonus course on optimal health. If you’ve ever used a drink to deal with chronic pain, insomnia, injury, or any other health-related issue you won’t want to miss it.Learn how to make your health a priority and change the habit of drinking for good. Sign up at https://www.rachelhart.com/join
01/10/20199 minutes 18 seconds
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141: Health Avoidance

In this episode, we'll discuss health avoidance, why we tend to do it, and the impact it has on our minds and bodies. We'll also revisit why the think-feel-act cycle can be such an effective tool for managing pain and other health-related thoughts and feelings. And we'll talk about some of the facts around how alcohol affects the body, why knowing the facts can help you make decisions, and why it's worth taking a closer look at any reluctance you may have about going to the doctor. Get full show notes and more information here: https://www.rachelhart.com/141
01/10/201930 minutes 7 seconds
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140: Optimal Health

In this episode, we'll talk about optimal health and why many of you are settling for less-than when it comes to your physical and mental wellbeing. I'll tell you why the think-feel-act cycle is a great tool for improving and managing your health, and why being able to manage your mind is a key part of a healthy life. And we'll discuss alcohol's effects on the body, how to separate physical pain from emotional suffering, and how to stop settling for feeling subpar. Get full show notes and more information here: https://www.rachelhart.com/140
24/09/201928 minutes 11 seconds
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139: Goal Drama

In this episode, I'm breaking down goal drama and giving you tools to catch your brain in the act. We'll talk about why our brains create drama, why it can be so exhausting, and how to reframe the "problem" of taking a break as a "project" instead. Remember: now is the perfect time to begin taking a break - it's an ongoing project to work on, rather than a big scary problem you have to solve. Get full show notes and more information here: https://www.rachelhart.com/139
17/09/201920 minutes 44 seconds
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138: Obstacle Mirages

What an obstacle mirage is and how to identify them in your own thinking. We'll talk about why our brains make them, why it's your responsibility to debunk them, and why this is all great news for your own power and autonomy. I'll also tell you about common obstacle mirages and how to handle them, and you'll learn why supporting yourself is one of the most critical ingredients of this process. Get full show notes and more information here: https://www.rachelhart.com/138
10/09/201930 minutes 22 seconds
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137: The Worst Advice I Ever Got About Drinking

In this episode, I want to emphasize that your drinking doesn't mean anything about who you are as a person, your character, or whether or not you're valuable. I'll share the piece of advice this friend gave me and talk about why it was so unhelpful in the moment, but how I now realize that it mirrors our society's beliefs about drinking and individual control. And I'll tell you all about what it takes to change your habits and transform your relationship with alcohol and with yourself. Get full show notes and more information here: https://www.rachelhart.com/137
03/09/201929 minutes 46 seconds
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136: Setting Foolproof Resolutions

Why panic, fear, and shame are such poor motivators, why you have to understand the "why" behind your current habits, and why you should have a plan for failing. Keeping your resolutions can't just be an exercise in willpower - because that will end in frustration and shame. Give yourself everything you need to change your habit for good! Get full show notes and more information here: https://www.rachelhart.com/136
27/08/201930 minutes 27 seconds
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135: Why You’re Not Having Fun When You’re Not Drinking

Why we shouldn't set up a false choice between drinking and having fun versus not drinking and having less fun. I'll tell you about why socializing without alcohol is a common obstacle for people taking a break and how to be onto your thoughts when they say you have to drink to have fun. And I'll dive into the thoughts behind the habit of consuming to enjoy events, how you were actually born to have fun, and how can tap into that instinct again with practice and time. Get full show notes and more information here: https://www.rachelhart.com/135
20/08/201930 minutes 54 seconds
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134: I Don’t Want to Stop Drinking

In this episode we're talking about the thought "I don't want to stop drinking" and how to approach it. We'll talk about why even a temporary break can be such a powerful tool for understanding the thoughts and feelings that are underpinning your desire to drink. And we'll also break down why you can't just look at drinking vs. not drinking as good vs. bad behavior and why shaming yourself won't get you the results you want. Get full show notes and more information here: https://www.rachelhart.com/134
13/08/201927 minutes 53 seconds
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133: Redefining Failures

In this episode I redefine failure and talk about why it isn't a bad thing. I talk about why our thoughts are what makes failure seem like a negative, painful experience, and why we need to stop making failure mean something bad about ourselves. And I share the many teaching opportunities failure gives us if we're willing to slow down and get curious about our thoughts, feelings, and actions surrounding failure. Get full show notes and more information here: https://www.rachelhart.com/133
06/08/201932 minutes
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132: Showing Up for Yourself

From the time we're children we're taught how to show up for other people: parents, friends, teachers, and eventually bosses. We're taught to seek other people's approval rather than prioritizing our approval of ourselves. In this episode, I dive into all of this in-depth and explain how you can get better at showing up for yourself. I talk about why it can often feel like there are two versions of ourselves - one who wants to keep promises and one who just wants to break them - and how the think-feel-act cycle plays into this. And I highlight why it's so important that you accept yourself and believe that you're capable of change. Get full show notes and more information here: https://www.rachelhart.com/132
30/07/201930 minutes 9 seconds
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Recommended Reading from the Take a Break Podcast

The right book at the right moment can change everything. I’ve put together a list of my favorite books for all my podcast listeners. They cover everything from addiction, habit change, food, sex, love, money, creativity, productivity and more. Text your email address in all lowercase letters to 415-275-6589 and reply BOOKS if you want to grab a copy.
24/07/20191 minute 3 seconds
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131: Are You Willing to Be Wrong about Drinking?

In today's episode, we're talking all about being wrong, why we cling so hard to being right, and how to build up your capacity for being wrong about yourself. I'll share some of the reasons why your brain likes to be right and how this can get in the way of changing your drinking and other habits. And we'll look forward into the future at what lies on the other side of being willing to be wrong about yourself. Get full show notes and more information here: https://www.rachelhart.com/131
23/07/201938 minutes 1 second
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130: Listener Q&A: I Really Like to Drink

In this episode I dig into how we can create motivation to stop drinking, and why the idea that you have to hit rock bottom in order to create change can be so harmful. I talk about this thought "I just like to drink" and how I dealt with it when I realized my relationship with alcohol was having increasingly negative consequences. And I share what it's really like on the other side of drinking and why I find so much more joy in everyday life now that I've recalibrated my brain's response to pleasure. Get full show notes and more information here: https://www.rachelhart.com/130
16/07/201939 minutes 26 seconds
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129: How to Reduce Drama in Your Life

How to reduce drama, create more neutral thoughts, and slowly but surely create a less dramatic existence. I provide a lot of real-life examples in this episode that you can apply right away. They cover everything from drama about time, to drama about to do lists, to fears and anxieties about our appearance and relationships. Get full show notes and more information here: https://www.rachelhart.com/129
09/07/201930 minutes 12 seconds
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128: Is Drama Behind Your Drinking?

In this episode, I focus on what drama is, why we create it, and how to tell if you're creating drama for yourself. I talk about how to slow down your brain's dramatic tendencies and retrain your brain to have more neutral thoughts. I'll tell you all about how drama connects to the habit of drinking, and next week we'll do a deep dive on a tool that will help you create less drama. Get full show notes and more information here: https://www.rachelhart.com/128
02/07/201934 minutes 13 seconds
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127: Compare & Despair

How compare and despair may be keeping you from changing your habit of drinking. Compare and despair comes up in all areas of life, so it's important to understand how this thought pattern makes you feel isolated, worthless, and disempowered when you're actually the opposite. I share some examples of compare and despair, how to recognize when you're in this mindset, and how to get off this mental treadmill and start to make changes in your life. Get full show notes and more information here: https://www.rachelhart.com/127
25/06/201930 minutes 14 seconds
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126: The Rolodex of Excuses 2.0

Listen in as I review the Rolodex of Excuses and talk about the tenets of the work I do with clients. Then we'll dive into these next-level excuses, why your brain is so good at coming up with them and how to deal with these sneaky justifications. Get full show notes and more information here: https://www.rachelhart.com/126
18/06/201931 minutes 12 seconds
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125: Listener Q&A: How to Handle Drinking & Insomnia

In this episode, I talk about how alcohol affects your sleep, two of the common instances where I see people drinking to fall asleep, and why it's actually totally normal to be unable to sleep sometimes. I also dive into the thoughts and emotions that often accompany insomnia and why your thoughts about sleep are probably compounding your physical tiredness. Get full show notes and more information here: https://www.rachelhart.com/125
11/06/201933 minutes 53 seconds
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124: How to “Take It or Leave It” with Drinking

In today's episode, I'm breaking down the take-it-or-leave-it mindset so you can assess whether it's really something you want to work toward. I talk about creating an indifference to alcohol and what that will look and feel like, and how you can get there. And we'll talk about why it's so important to examine the thoughts and feelings underpinning your relationship to alcohol, rather than focusing just on the quantity of what you're drinking. Get full show notes and more information here: https://www.rachelhart.com/124
04/06/201926 minutes 10 seconds
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123: Why Things Get Worse Before They Get Better

This episode is about why things may seem to get worse when you take a break from drinking. Spoiler: things aren't actually getting worse - you're just finally seeing them for what they really are. Once you stop numbing your feelings with alcohol, you may realize that things aren't pretty. Tools like the think-feel-act cycle can not only help you move through this uncomfortable, difficult transition - they can help you realize on the other side of the struggle, a beautiful life is waiting. Get full show notes and more information here: https://www.rachelhart.com/123
28/05/201922 minutes 52 seconds
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122: What to Do After Drinking Too Much

This episode walks you through the process of understanding why you overdrank the night before and how you can react differently the next time your urge to drink arises. We'll explore how the Think Feel Act cycle interacts with your desires and how to press pause on that urge to drink. And I'll give you a list of questions to ask yourself so you can better understand your actions and change them in the future. Get full show notes and more information here: https://www.rachelhart.com/122
21/05/201924 minutes 59 seconds
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121: Picturing Yourself Without the Desire to Drink

This week, I'm discussing how you can picture a future version of yourself who doesn't have the desire to reach for a drink. This may seem dubious, and I'm sure many of you are going to question this concept, but honing the practice of imagination, to step out of the current box you're in, will transform the way you think about the habit. Get full show notes and more information here: https://www.rachelhart.com/121
14/05/201928 minutes 4 seconds
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120: Listener Q&A: Handling Comments About Not Drinking

Tune in as I analyze the four comments from others that my featured listener struggles with and how you can formulate a response when faced with similar questions. This will not only help you apply the work more deeply to changing the habit, but it will also transform any area of your life that you're working to better. Get full show notes and more information here: https://www.rachelhart.com/120
07/05/201930 minutes 19 seconds
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119: It Doesn't Matter

In this episode, I talk about why "it doesn't matter" is such a sneaky, detrimental thought. I walk through some of the situations where it's most common for this thought to crop up, and what you should say to yourself instead. And I breakdown exactly what message you're sending yourself when you negate all of your efforts by telling yourself that they don't matter. Get full show notes and more information here: https://www.rachelhart.com/119
30/04/201928 minutes 10 seconds
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118: Commitment

Listen in as I dive deep into the concept of commitment and explain why it plays a crucial role in changing your relationship with alcohol. I talk about why so many of us are ready to commit to others but not ourselves, and how this affects your relationship with yourself. Get full show notes and more information here: https://www.rachelhart.com/118
23/04/201924 minutes 8 seconds
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117: Your Emotional Immune System

Join me today to learn how using alcohol to numb feelings perpetuates the cycle of avoidance and sickness of your emotional immune system. Harm itself is not the problem here; the thoughts you have, the emotional distress that you experience when you are unable to tolerate how you feel, is what's harmful. Get full show notes and more information here: https://www.rachelhart.com/117
16/04/201927 minutes 37 seconds
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116: Dares

Join me today as I break down why we stop daring ourselves and pushing the limits of what we think is possible after childhood and how you can start adding dares back into your life. You'll learn the number one question you need to answer to figure out what you need to start doing - over and over again - to finally disprove your brain! Get full show notes and more information here: https://www.rachelhart.com/116
09/04/201925 minutes 22 seconds
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115: Listener Q&A: Surrender

Today, we're going to do something a little different here on the podcast: I'm doing my very first Listener Q&A! I receive so many questions from you all, I want to start answering them on the podcast so everyone who listens can benefit from my answers. To start us off, I'm answering a question about surrender. Is surrendering the answer to walking away from alcohol?  Get full show notes and more information here: https://www.rachelhart.com/115
02/04/201926 minutes 38 seconds
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114: Relationship Manuals

I'm talking all about relationship manuals and how we use them as a way to avoid taking responsibility for our own thoughts, feelings, and actions. I'll tell you how your brain will always find something new to complain about, even if people in your life do change in the way you want them to. And I'll share how this tactic is ultimately pointless because you are the key to changing your drinking - nobody else.  Get full show notes and more information here: https://www.rachelhart.com/114
26/03/201926 minutes 4 seconds
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113: Boredom

I discuss boredom, what's "wrong" with it, and what it has to offer us. Boredom provides a window into our minds, which is precisely why it's so beneficial yet so terrifying. I'll ask you to examine why you think it's such a problem to be bored and whether you like to be alone with your own mind. And I'll also share some of the benefits of boredom that come along once you get through the initial discomfort of being left alone with your own thoughts. Get full show notes and more information here: https://www.rachelhart.com/113
19/03/201928 minutes 17 seconds
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112: Catastrophizing

Listen to this episode as I describe catastrophizing, why the brain does it, how it connects to overdrinking, and what you can do to start changing this pattern. I walk through the process of catastrophizing and discuss the effects it can have on your brain and your body. I also share some helpful tips for raising awareness of this behavior and gently guiding yourself to stop jumping to the worst case scenario anytime things don't go according to plan. Get full show notes and more information here: https://www.rachelhart.com/112
12/03/201928 minutes 29 seconds
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111: Rejection

On this week's episode, I talk about how worrying what other people will think is hardwired into our brain as a survival tool. I also cover why it feels like everyone drinks and why it seems like drinking is "normal." Once you realize that your brain is just trying to help you, you can begin to talk back to your mind and create new evidence that will support your new habit of not drinking. Get full show notes and more information here: https://www.rachelhart.com/111
05/03/201923 minutes 3 seconds
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110: Why “I Should Know Better” Is a Lie

Join me on this week's episode as I talk about why shame is never a productive or useful approach to changing our habits. "I should know better" is a lie that prevents us from practicing new behaviors and changing our brains. You need to leave the judgment behind, put on your scientist hat, and observe your brain and emotions if you want to create lasting change. Get full show notes and more information here: https://www.rachelhart.com/110
26/02/201923 minutes 39 seconds
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109: The Learning Trap

Listen in to this week's episode as I talk about how people often use learning as a way to avoid uncomfortable emotions. I talk about how learning often feels like a great excuse for why we're not taking action - e.g. "I don't know enough yet to change" - and how you can shift this mindset. Get full show notes and more information here: https://www.rachelhart.com/109
19/02/201921 minutes 48 seconds
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108: Do You Really Love to Drink?

This is a quick episode but a really important exercise. Join me as I talk about how I changed the narrative around my drinking and realized that I didn't actually love to drink. I'll also share several questions I want you to ask yourself, and we'll challenge the belief that often underlies this pattern: that your life won't be as good if you stop drinking. Get full show notes and more information here: https://www.rachelhart.com/108
12/02/201917 minutes 52 seconds
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107: Loving Your Lower Brain to Change Your Drinking

Listen in as I talk about how you can shift your perspective on the lower brain and interact with your inner toddler in a new way. I talk about how the lower brain evolved to maximize our chances of survival, but can't really differentiate between good and bad habits. I'll also share how you can start to talk to your inner toddler in a calm and constructive voice that will help you move past all the negative emotions that can come up when you have to resist an urge. Get full show notes and more information here: https://www.rachelhart.com/107
05/02/201924 minutes 53 seconds
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106: What if Alcohol Wasn’t Always a Problem for You?

Join me today to discover how understanding the facts around the shift in your drinking habit can help you understand how the think-feel-act cycle fits in your brain’s search for an outlet for the negative emotions you were invariably feeling at the time. You can learn new ways to cope with negative emotions that do not create negative consequences and taking a break is a powerful tool to start with. Get full show notes and more information here: https://www.rachelhart.com/106
29/01/201925 minutes 47 seconds
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105: Mastering the Urge to Drink

I teach clients a four-step response to desire that creates space between feeling the urge and acting upon it. These steps are: pause, listen & watch, neutralize, and travel into the future. Listen in as I walk through these steps, and share how to implement them and how they work with the think-feel-act cycle to help you move past your urge to drink. Get full show notes and more information here: https://www.rachelhart.com/105
22/01/201929 minutes 1 second
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104: Authenticity

Join me today as I talk about authenticity and drinking. Learn why so many of us are so afraid to be who we really are and the rewards you will reap by being your authentic self - doing this work, wrestling with this part of your brain - if you are brave enough and courageous enough to do it. Get full show notes and more information here: https://www.rachelhart.com/104
15/01/201924 minutes 16 seconds
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103: Drinking and Emotional Tunnel Vision

In reality, emotions only last in the body for about 90 seconds. You can do anything for 90 seconds, right? But each time we cut off the experience of our emotions, we teach ourselves we're not capable of handling them. Listen today as I share my experiences with emotional tunnel vision and how you can escape the tunnel and take a wider perspective. Get full show notes and more information here: https://www.rachelhart.com/103
08/01/201930 minutes 26 seconds
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102: How Drinking Prevents You from Creating a Future

Today, I want to talk to you about why it’s so hard to dream, why it can be so difficult to create a vision, and why the habit of drinking will make it even harder. Listen in to hear how you can choose a different course for the new year to help you stop playing small! Get full show notes and more information here: https://www.rachelhart.com/102
01/01/201924 minutes 28 seconds
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101: Why Fixing Your Drinking Won’t Make You Happy

You have to know how to manage your brain if you want to get off the treadmill of chasing happiness and never reaching full satisfaction. Drinking is one way we keep ourselves in this cycle; we turn to drinks to feel better in the moment, but become more dependent on drinking as a consequence. Get full show notes and more information here: https://www.rachelhart.com/101
25/12/201827 minutes 39 seconds
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100: Lessons from the Take a Break Podcast

In celebration of our 100th episode of the Take a Break podcast, I’m combing through the archives of the past 99 episodes and pulling out some of the most important concepts and lessons from each episode. This is an excellent review for you to look at what your next layer of work is and if you’re a new listener, you’re getting the best overview you could possibly get to help you figure out which episodes you need/want to dig deeper into first. Get full show notes and more information here: https://www.rachelhart.com/100
18/12/201838 minutes 20 seconds
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99: You Are Not Powerless

Struggling with something like overdrinking - or overeating, excessive spending, any other habit that's out of control - often goes hand-in-hand with feeling powerless. The fact is, you are anything but powerless in this process. That's the beauty of the think-feel-act cycle: it allows you to identify the thoughts and feelings that are creating undesirable actions, and you can then choose to start changing these thoughts and feelings. Get full show notes and more information here: https://www.rachelhart.com/99
11/12/201831 minutes 13 seconds
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98: Wanting vs. Committing

Listen in as I describe the crucial differences between wanting something to change and committing to making it change. Tons of my clients have been able to change not only their relationship with alcohol, but how they approach all of their goals and dreams. Committing to change may not feel easy in the short run, but it's much easier (and rewarding) in the long run than it is to be trapped in the passive limbo of wanting change. Get full show notes and more information here: https://www.rachelhart.com/98
04/12/201832 minutes 8 seconds
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97: Disproving Your Thoughts About Drinking

I used to be really committed to a lot of my beliefs about drinking, like "not drinking is boring" and "everybody drinks," and they held me back. On this episode, I share a technique called "The Turnaround" that helped me challenge these beliefs and finally change my thoughts, and eventually, my desire. Get full show notes and more information here: https://www.rachelhart.com/97
27/11/201831 minutes 56 seconds
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96: What You Really Think About Drinking

Join me to find out how to identify the stories that you have around alcohol – what it does for you, how it hurts you, what it does for other people – in order to get the full idea of the cause and effect of these thoughts. Get full show notes and more information here: https://www.rachelhart.com/96
20/11/201832 minutes 30 seconds
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95: Planning for Obstacles

On this episode, I'm talking about how to change your mindset around confronting obstacles. Instead of being surprised by the challenges that pop up, you can anticipate and solve them ahead of time. I break this process down into three steps that will help you make a game plan for dealing with any kind of obstacle. Get full show notes and more information here: https://www.rachelhart.com/95
13/11/201819 minutes 30 seconds
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94: Proof Ahead of Time: How Long it Takes to Change Your Drinking

I can't tell you exactly how long it will take you to shift your desire; that's different for everyone. But I do know that if you're willing to be uncomfortable over and over and over again, you can succeed. Listen below as I talk about my experience with these questions, how they relate to the think-feel-act cycle, and why you are the reason for your success - not the tools, program, or coach you might use. Get full show notes and more information here: https://www.rachelhart.com/94
06/11/201826 minutes 38 seconds
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93: Finishing What You Start

If you’re going to change, you have to consider your beliefs about your capacity for change. If you tell yourself that you never finish anything or describe yourself as a quitter, you probably feel defeated and don’t end up changing your actions. That’s how the think-feel-act cycle works, right? Listen to this week’s episode to hear why challenging this thought and countering your brain’s confirmation bias are incredibly important for changing your habits. Get full show notes and more information here: https://www.rachelhart.com/93
30/10/201825 minutes 9 seconds
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92: Uncovering You

When you've taken a break from drinking in the past (or maybe right now) have you felt frustrated by the fact that you're still unhappy... even without the "cause" of your undesired behavior out of the picture? Join me today as I address why uncovering the real you can be so uncomfortable and confrontational and how shifting your thoughts away from just your actions can have a tremendous impact on your journey of taking a break. Get full show notes and more information here: https://www.rachelhart.com/92
23/10/201828 minutes 25 seconds
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91: Anxiety

Have you ever experienced anxiety that feels so intense you're certain something terrible is going to happen? Do you experience that anxiety around alcohol and taking a break from drinking? Join me today as I break down where anxiety comes from and what you're probably doing in response to it that is keeping you from seeing it clearly. I'm also sharing a step-by-step process you can use to work through anxiety when it shows up! Get full show notes and more information here: https://www.rachelhart.com/91
16/10/201832 minutes 52 seconds
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90: Numbing

Today, I want to talk about how we cope with negative emotions, the actions that we take in response to them. And specifically, what it means to numb how you feel. Join me on this episode of Take a Break for a look into why we numb, how to tell when you're using a numbing action to avoid facing your negative thoughts and emotions, and why awareness is key. Get full show notes and more information here: https://www.rachelhart.com/90
09/10/201830 minutes 34 seconds
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89: Motivation

Do you find yourself searching for the motivation to change your habit of drinking… or anything else in your life? I have some good news for you today that can help end your search. Join me this week as I share how you can build the skill of motivation by taking action every day. Get full show notes and more information here: http://rachelhart.com/89
02/10/201829 minutes 6 seconds
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88: Personality or Mindset

Most of you probably have thoughts along the lines of, “That’s just who I am,” “I’m just someone who has no impulse control,” or “That’s just my personality. I can’t change it.” But what if it’s not “just who you are” but actually something you can change? Today, I want to talk to you about a new and different way of considering who you are: Personality vs Mindset. Get full show notes and more information here: http://www.rachelhart.com/88
25/09/201821 minutes 23 seconds
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87: The Allure of Normal

Whether your numbing action is overdrinking, overeating, overworking or any other overindulgence, you may have had the thought, "Why can't I ___ like everyone else?" Today I'm breaking down the belief that many of you are caught up in of wanting to be like everyone else. I share how the questions you're asking yourself are leading you to the shameful conclusion that there's something wrong with you and how you can choose other thoughts. Get full show notes and more information here: http://www.rachelhart.com/87
18/09/201818 minutes 52 seconds
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86: Mirror Effect

People hate admitting that they judge others negatively, however, we all do it. On this episode, we’re talking about the Mirror Effect – why you judge other people harshly – and what that means about your thoughts about yourself. We also take a look at how you can use the understanding of this concept as a tool to help you change your drinking habit or improve any area of your life. Get full show notes and more information here: http://rachelhart.com/86  
11/09/201826 minutes 38 seconds
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85: All or Nothing

Have you ever felt like you either do everything right and do everything you said you were going to do or you've thrown it all out the window and allow yourself to cut loose and eat, drink, or do whatever your heart desires? Tune in as we take a look at the idea of perfectionism in relation to our drinking habits and how our thinking about earning our worthiness impacts our desire to drink. Get full show notes and more information here: http://www.rachelhart.com/85
04/09/201823 minutes 36 seconds
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84: Drink Pushers

On this episode, we explore why people are drink pushers and why we avoid them and blame them for our own choices around drinking. We also look at what we need to understand about the think-feel-act cycle and how it’s driving the action of pushing other people to drink. Join me to discover how to handle the situations where someone is trying to persuade you to drink to help you feel empowered rather than pressured. Get full show notes and more information here: http://www.rachelhart.com/84
28/08/201829 minutes 13 seconds
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83: Improvement or Growth

Do you feel like, no matter how much progress you make toward changing your drinking habits, you always focus only on the times when you stray from the path to your goals and constantly beat yourself up over it? Today, we take a look at how using certain kinds of language when we don’t do as we planned impacts meaningful growth and how a subtle shift can make all the difference when you’re trying to change your drinking. Get full show notes and more information here: http://www.rachelhart.com/83
21/08/201826 minutes 5 seconds
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82: Change Without Practice

You must practice in order to create change, right? On this episode, we take a look at the real reasons why you might be having an issue with socializing without alcohol and how regular practice can make this process (as well as any other sticking point in your journey) easier and more enjoyable. Get full show notes and more information here: http://www.rachelhart.com/82
14/08/201821 minutes 20 seconds
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81: Impulse Control

On this episode, we’re talking about impulse control – the essential meta-skill for getting anything done - and how it can be applied to so many areas of your life including changing your drinking habits. I explain what you need to do in order to stop your impulses from running your day and manage them as they arise and how this will help you achieve your goals and build a better relationship with yourself in the process. Get full show notes and more information here: http://www.rachelhart.com/81
07/08/201825 minutes 26 seconds
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80: My Self Coaching

On this episode, I talk about the tools that I taught myself when it came to changing my drinking. They are the tools that gave me the ability to manage my mind, respond to my urges in a different way, and learn to handle my desire instead of immediately acting on it. These are the same tools I use in many different aspects of my life that allowed me to write a book, launch a podcast, and build a successful coaching business. Get full show notes and more information here: http://www.rachelhart.com/80
31/07/201831 minutes 41 seconds
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79: Your Emotional Health

On this episode of Take a Break, we take a deep dive into the topic of emotional health and take a look at why it matters. I show you what good emotional health is all about (and this may actually surprise you) and what gets in the way of achieving it. Lastly, we explore how and why you should invest in your mental health and what that looks like. Get full show notes and more information here: http://www.rachelhart.com/79
24/07/201834 minutes 4 seconds
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78: The Rolodex of Excuses

On this episode, we take a look at how you regularly fall victim to your Rolodex of excuses and fail to make meaningful progress in changing your drinking habits. Join us as I explain how to identify those permission-giving thoughts, call them out for what they are, and teach your brain that you’re the one that has the ultimate authority over the decisions you make. Get full show notes and more information here: http://www.rachelhart.com/78
17/07/201824 minutes 39 seconds
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77: Transition Time

On this episode, we take a look at how pouring a drink can become a marker for the end of one segment (generally work) and help you transition into a different, more relaxed part of your day. Tune in as I explain why we as human beings need markers and transitions in our everyday life and how using alcohol as a marker can get in the way when you want to change your habit of drinking. Get full show notes and more information here: http://www.rachelhart.com/77
10/07/201827 minutes 25 seconds
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76: Drinking and Your To-do List

On this episode, we take a look at why your to-do lists may not be as helpful as you think and how they can actually work against you. I explain how your thinking about your to-do list may affect your desire to pour yourself a drink and give you the process you can use to turn your list into something that serves you. Get full show notes and more information here: http://www.rachelhart.com/76
03/07/201829 minutes 3 seconds
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Bonus: Six-Week Solution

To find out more about The Six Week Solution self-study course, visit http://www.rachelhart.com/six-week-solution
28/06/20187 minutes 51 seconds
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75: Bridge Thoughts

On this episode, we take a deeper dive into the think-feel-act cycle and how you can actually apply it in your everyday life in a way that creates meaningful change. Listen in as I share a powerful framework that you can use to go from the thoughts that you’ve possibly been thinking your entire life to thoughts that serve you on your journey of changing your drinking habits. Get full show notes and more information here: http://www.rachelhart.com/75
26/06/201828 minutes 47 seconds
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74: Losing the Desire to Drink

On this episode, we take a look at why I discourage my client from using words like abstaining when they are working on changing their drinking habits. I also explain why your desire for alcohol (or anything that tastes great to you) is so strong and outline the exact steps that you can follow in order to completely lose that desire. Get full show notes and more information here: http://www.rachelhart.com/74
19/06/201827 minutes 54 seconds
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73: Why Your Enthusiasm Fades

On this episode, I show you why your enthusiasm starts to fade once you take action and why it’s absolutely normal. Tune in as I show you how you can use the think-feel-act cycle to counteract your loss of enthusiasm, stop getting caught in defeat, and see your goals through until you achieve them! Get full show notes and more information here: http://www.rachelhart.com/73
12/06/201828 minutes 41 seconds
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72: I'll Start Monday

Have you ever thought to yourself: “You know… I’ll start this on Monday (or another day)”? Today, I want to dig into what is really happening when you think this thought of delaying action and how it unfolds in the think-feel-act cycle. I explore why it’s so easy to fall into the trap of, “I’ll start tomorrow” and give you some tools that you can start using right away to finally let go of this thought. Get full show notes and more information here: http://www.rachelhart.com/72
05/06/201825 minutes 21 seconds
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71: Story Editing

On this episode, we take a look at what a story and anyone’s past really is. I also share an exercise that will help you shake free of the stories that you’re telling yourself that are creating negative results for you right now to help you stop spending a lot of time and energy wishing that you could go back and change your past to feel better. Get full show notes and more information here: http://www.rachelhart.com/71
29/05/201834 minutes 12 seconds
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70: Triggers

In this episode of Take a Break, I want to dig into the idea of triggers, or being triggered, and explain the pitfalls of this word and why you need to start to conceive of it in a different way. Listen in to find out how letting go of the idea that you’re triggered or that someone is triggering can help you with your process of changing your drinking habits and simply feeling better overall. Get full show notes and more information here: http://www.rachelhart.com/70
22/05/201830 minutes 21 seconds
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69: Believing New Things

Today, I show you how to create new evidence when it comes to your relationship to alcohol and your ability to successfully take a break. This work will require you to challenge your thoughts, but it's vital to successfully changing the habit. Get full show notes and more information here: http://www.rachelhart.com/69
15/05/201829 minutes 41 seconds
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68: Disappointing People

I’m diving deep into people-pleasing and the toll it can take on your state of mind. When you commit to pleasing everyone, you might think it takes the pressure off, but I’m going to tell you why the results you expect aren't the ones you get. Get full show notes and more information here: http://www.rachelhart.com/68
08/05/201828 minutes 58 seconds
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67: Sitting at the Kids' Table

This week, I want to talk to you about what really makes something special, sexy, fancy, or sophisticated. We'll also explore how the messages you get about alcohol being "adult" and "refined" can hold you back, and how important it is to examine these beliefs and question them when you want to change the habit. Get full show notes and more information here: http://www.rachelhart.com/67
01/05/201828 minutes 27 seconds
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66: Becoming an Observer

Join me on this episode as I walk you through the process of becoming an observer of your thoughts and emotions and explain how you can begin changing them to help you take a break in a sustainable way. Get full show notes and more information here: http://www.rachelhart.com/66
24/04/201837 minutes 10 seconds
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65: Honesty

Today, I want to talk to you about honesty and your inability to be honest with yourself or people around you.  Listen in to find out why you’re having trouble being honest, why your brain thinks drinking is a good idea, the problems that it causes, and what you can do today to start overcoming it. Get full show notes and more information here: http://www.rachelhart.com/65
17/04/201831 minutes 21 seconds
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64: Urges 2.0

On episode 8, we talked about urges, what they are all about, and how to handle them. This week, I want to go deeper and give you a new way to think about an urge in a very helpful way as you’re doing this work. Get full show notes and more information here: http://www.rachelhart.com/64
10/04/201831 minutes 25 seconds
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63: The In-Between Time

You’ve taken a break from drinking and you’re getting amazing results. You’re enjoying yourself, not just physically but also emotionally; you're starting to see that there’s a different way of being without needing or wanting a drink. Yet, there's a part of you that feels unsettled. You can't shake the thought that sometimes it feels like you don't know who you are anymore. I call this period “the in-between” time. You’re in the place where you’re shedding one identity and beginning to create a new one. And, unfortunately, this place of uncertainty brings up a lot of fear for people. Get full show notes and more information here: http://www.rachelhart.com/63
03/04/201820 minutes 45 seconds
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62: Self-Pity

Join me this week as I explain how to use the think-feel-act cycle to prevent feelings of self-pity. You’re going to learn why feeling pity for others isn't helpful, as well as why it’s impossible to change your habits when you're allowing yourself to wallow. Get full show notes and more information here: http://www.rachelhart.com/62
27/03/201826 minutes 19 seconds
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61: What Story Is Your Body Trying to Tell You?

On this episode of Take a Break from Drinking, we take a look at why you resist listening to your body and instead prefer to manufacture a sense of false confidence and sense of happiness by pouring yourself a drink. Join me as I show you how you can get started with listening to your body and the incredible changes you will experience as a result. Get full show notes and more information here: http://www.rachelhart.com/61
20/03/201820 minutes 25 seconds
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60: Augmenting Positive Emotions

Tune in this week as I explain why people get into the habit of augmenting positive emotions with external rewards rather than simply enjoying them, and what you’re teaching your brain when you do, as well as the potential downsides. Discover how to tell whether you really need to augment a positive emotion, analyze your situation, and decide on the best course of action in line with your goals. I promise you, guys, by doing this work, you will be able to experience so much more joy, wonder, contentment, gratitude, and love than you can imagine! Get full show notes and more information here: http://www.rachelhart.com/60
13/03/201831 minutes 18 seconds
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59: I Deserve It

This week on the podcast, I'm discussing why thoughts like, "I deserve it" which appear kind, are actually just the brain's way of keeping the habit alive and well. By using the think-feel-act cycle you'll be able to see how to redirect your permission-giving thoughts into something that can fuel change. Get full show notes and more information here: http://www.rachelhart.com/59
06/03/201821 minutes 27 seconds
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58: Using Your Past as Evidence You Can't Succeed

This week, we explore the seemingly impossible task of taking a break from drinking. Join me as I share with you the one belief you're holding on to that isn't serving you, and discover a simple, foolproof, and most importantly, accurate belief you can replace it with to help you change your drinking. Get full show notes and more information here: http://www.rachelhart.com/58
27/02/201823 minutes 50 seconds
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57: What Creates Enjoyment

Join me this week as we explore the role of dopamine in your brain and teach you how to challenge your thinking when you're struggling to have a good time. I also explain the ways in which you might be hindering your progress when it comes to changing your drinking – especially if you're struggling to enjoy yourself with a glass in your hand! Get full show notes and more information here: http://www.rachelhart.com/57
20/02/201823 minutes 15 seconds
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56: Your Opinion of You

Join me this week as I delve into why your opinion of you should be your number one priority, and how focusing your energy there is the key to successfully changing the habits, like drinking, that aren't serving you. We'll explore how focusing on the results you're getting is fundamental in shifting your mindset. Get full show notes and more information here: http://www.rachelhart.com/56
13/02/201827 minutes 37 seconds
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55: The Pitfalls of Isolating Yourself from Alcohol

  The belief that you need to escape your life in order to solve your problems is incredibly common. I'll explain why this is, how this belief works in the think-feel-act cycle, and why this can cause problems when you want to take a break from drinking.  Tune in this week as I show you how you can use situations where people are drinking to your advantage, and successfully change your desire to drink. Get full show notes and more information here: http://www.rachelhart.com/55
06/02/201832 minutes 26 seconds
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54: Why I Don't Use Labels

On this episode of Take a Break from Drinking, we delve into the pros and cons of labels and why human use them to describe ourselves and others. I dissect three most-common labels connected to the struggle with alcohol, and explain why you may choose not to label yourself when it comes to the think-feel-act cycle. Get full show notes and more information here: http://www.rachelhart.com/54
30/01/201835 minutes 5 seconds
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53: Why You Aren't Taking Action

Today, I want to talk about the reason why you’re still not taking action, or why you might be playing around with the idea, but not committing to change. Tune in as I share a powerful exercise to help you identify and understand the alternative option you’re weighing instead of taking it entirely off the table to commit to what you want. Get full show notes and more information here: http://www.rachelhart.com/53
23/01/201826 minutes 26 seconds
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52: Compelling Reason 2.0

In Episode 22 I talked about why you need a compelling reason. Today, I want to take this work even deeper and so that you can find one that works for you, and understand how to avoid the most common mistakes. I'll also show you how to connect with your compelling reason on a regular basis to make sure you don’t fall back into your old, unwanted patterns. Get full show notes and more information here: http://www.rachelhart.com/52
16/01/201831 minutes 50 seconds
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51: Why Alcohol and Food Aren't Your Friends

This week, I explain why alcohol and food are NOT your friends and how that thinking is holding you back from creating meaningful change in your life. Tune in to hear about five important thing s that food and alcohol will never be able to do for you and why you might want to consider reaching out to a flesh-and-blood friend if you’re working on changing your drinking. Get full show notes and more information here: http://www.rachelhart.com/51
09/01/201830 minutes 52 seconds
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50: Choosing Discomfort

This week, we're talking about why you’re actually moving backward if you’re not growing and how changing your view of discomfort will not only set you up to have an entirely different year but how it can set you up to have an entirely different life. Get full show notes and more information here: http://www.rachelhart.com/50
02/01/201825 minutes 57 seconds
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49: Settling When It Comes to Your Health

On this episode, we explore how having a regular habit of drinking may be affecting your physical wellbeing and why many of you don’t attribute it to what you’re putting in their body. Tune in to find out why you should consider not settling when it comes to your health and see how much better you may feel after taking a break. Get full show notes and more information here: http://www.rachelhart.com/49
26/12/201726 minutes 14 seconds
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48: How Questions Work in Your Brain

On this episode, we explore how you use questions – a huge part of the chatter that goes on in your mind – to keep yourselves stuck and unable to change your drinking habits. We look at what happens in your brain when you pose questions to yourself and why the odds are stacked against you. Get full show notes and more information here: http://www.rachelhart.com/48
19/12/201729 minutes
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47: Why We Use a Drink to Rebel

Join us on this episode as we pull back the curtain on where your rebellion around drinking comes from and why it’s crucial to understand this when working on changing your habits. We also explore how using certain language can increase your desire to drink and how to begin reducing your unconsciously created rebellion that's getting in the way of taking a break. Get full show notes and more information here: http://www.rachelhart.com/47
12/12/201726 minutes 41 seconds
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46: Using the Think Feel Act Cycle

This week, we’re going deep into the Cycle to take a look at how you can go from understanding the framework to actually using it as a tool. Listen in as I break down each individual part of the Cycle in detail and show you the process of how you can begin applying it to change your drinking habits and transform your life. Get full show notes and more information here: http://www.rachelhart.com/46
05/12/201738 minutes
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45: Harnessing Metaphor

In this episode of Take a Break from Drinking, we pull back the curtain on how the language you unconsciously use to describe your feelings and urges, can actually be unhelpful. The good news is that once you understand how this process works, you can harness different metaphors to help you change your drinking. Get full show notes and more information here: http://www.rachelhart.com/45
28/11/201721 minutes 12 seconds
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44: Planning for the Holidays

In this episode, we take a look at why the holidays seem to never change and what you can do to have a different experience this year, especially if you're working on taking a break from drinking. I share powerful tools and strategies that you can use this season to help you interrupt your habits and finally get the results that you want. Get full show notes and more information here: http://www.rachelhart.com/44
21/11/201724 minutes 18 seconds
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43: Be Where You Are

In this session, I explain how you can learn to cultivate the skill of “being where you are” – a practice that will reveal just how often your brain goes into the negative past or negative future. Tune in to find out how you can identify unconscious negative thoughts and emotions that contribute to how you feel and the relief that you're seeking at the end of the day. Get full show notes and more information here: http://www.rachelhart.com/43
14/11/201727 minutes 59 seconds
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Take a Break: 5-Day Reset and Challenge

To join the 5-Day Reset and Challenge, visit http://www.rachelhart.com/challenge
08/11/20173 minutes 25 seconds
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42: Celebrating You

Today, we explore the power in learning how to celebrate you. We look at why we often turn to a drink to celebrate ourselves, how to start building a different skill, and the benefits of this practice. Get full show notes and more information here:http://www.rachelhart.com/42  
07/11/201728 minutes 31 seconds
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41: Time Alone

This week, we explore the power in of learning how to celebrate you. We'll look at why we often turn to a drink to celebrate ourselves, how to start building a different skill, and the benefits of this practice. Don’t miss this story of how I transformed my idea of what my birthday should be to what it could be. I hope it will give you inspiration about what is possible when it comes to celebrating yourself. Get full show notes, transcript, and more information here: http://www.rachelhart.com/41
31/10/201731 minutes 44 seconds
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40: The Dark Side of Blessed

Join me on this episode as we talk about how the idea of being blessed can actually work against you and may prevent you from changing your drinking. If you ever thought to yourself, “I’m so blessed… I have no right to feel this way or complain," this episode is for you. Get full show notes and more information here: http://www.rachelhart.com/40
24/10/201726 minutes 28 seconds
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39: The Veneer of Alcohol

On this episode, I'll explain what's really behind the veneer of alcohol and what to do if you discover that your real life isn't as enjoyable without a drink in your hand. Get full show notes and more information here: http://www.rachelhart.com/39
17/10/201722 minutes 17 seconds
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38: Your Relationships Aren't Obstacles

On this episode of Take a Break, I share why your relationships are NOT obstacles to changing your drinking and explain what really is standing in the way of change. Get full show notes and more information here: http://www.rachelhart.com/38
10/10/201729 minutes 48 seconds
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37: Why You Want Things to Be Easy

On this episode of Take a Break from Drinking, I explain the science behind why your brain wants things to be easier and how to move forward. Get full show notes and more information here: http://www.rachelhart.com/37
03/10/201730 minutes 22 seconds
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36: How Not to Take a Break

How you can take a break in a sustainable way, in a way that will be different than your previous attempts, and what NOT to do. Today, we get into why you should consider making a shift from focusing on removing a substance from your life to becoming a person of substance. I also cover 6 different things you should avoid doing when you want to successfully take a break, and how to turn this time into the period of meaningful personal growth and learning to understand your desire. Get full show notes and more information here: http://www.rachelhart.com/36
26/09/201731 minutes 4 seconds
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35: Why You Should View Alcohol as Neutral

This week, I'm talking about a concept that sets my approach apart from others when it comes to changing your drinking: alcohol is morally neutral. No matter the costs or benefits in your life, drinking isn't a vice and abstaining isn't a virtue. Get full show notes and more information here: http://www.rachelhart.com/35
19/09/201730 minutes 8 seconds
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34: Connection

On this episode, I’m going to show you that you do not need to choose between not drinking, getting the results you want in your life, or connecting with people but staying stuck with the same negative results you don’t like. If you feel like taking a break from drinking is going to get in the way of your social life, you won’t want to miss this episode. Get full show notes and more information here: http://www.rachelhart.com/34
12/09/201729 minutes 2 seconds
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33: What is Enough

On this episode, I’m going to show you why humans are built for connection and how the brain can be tricked into believing that connection isn't possible without a drink. Get full show notes and more information here: http://www.rachelhart.com/33
05/09/201728 minutes 56 seconds
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32: Habit Cycle

This week, we take an in-depth look at how your habit cycle works and what you need to do in order to understand your unique signals. We explore three key ingredients that go into forming habits and how understanding yours will help you on your journey. Join me on this episode as I share a step-by-step process to help you start identifying your cues and use them to ultimately change the habit and change your desire to drink. Get full show notes and more information here: http://www.rachelhart.com/32
29/08/201733 minutes 33 seconds
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31: The Willingness to Look

On this episode of Take a Break, we look at why we are so afraid to look at our problems and why it’s impossible to change course if you’re hiding from those issues. I explain how much power there is in the willingness to look head-on at whatever isn’t working in your life. Get full show notes and more information here: http://www.rachelhart.com/31
22/08/201720 minutes 49 seconds
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30: I Don’t Do Emotions

On this episode, I explain why you absolutely must be willing to experience the whole spectrum of emotions if you want to use the Think, Feel, Act Cycle as a tool for changing your drinking. We cover the three main reasons why people avoid feeling certain emotions and how understanding this can help you take control of your desire to drink. Get full show notes and more information here: http://www.rachelhart.com/30
15/08/201728 minutes 31 seconds
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29: How to Stop Beating Yourself Up

Discover why you beat yourself up, the detrimental effect that has on you, and why beating yourself up is doing more to keep you stuck than to change your actions. Tune in to find out how you can stop beating yourself up so that you can understand why you sometimes drink more than you want and how to change this habit. Get full show notes and more information here: http://www.rachelhart.com/29
08/08/201731 minutes 30 seconds
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28: Needing Relief

Today, we're talking about why so many of us are constantly hunting for relief and turning to a drink to feel better. We'll explore exactly why you continuously need “something” to lessen the discomfort of your day-to-day life and why drinking to take the edge off is not sustainable. Listen in to find out what you can start doing today to change the habit of drinking as means of relief without succumbing to stress, anxiety, or frustration. Get full show notes, full transcript, and more information here: http://www.rachelhart.com/28
01/08/201732 minutes 35 seconds
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27: Competing Desires

Tune in and find out why the human brain is uniquely equipped to change habits and why it feels as if you are at odds with yourself when it comes to drinking. You won’t want to miss this opportunity to understand why your brain works the way it does and how you can use this information to create meaningful change in your life. Get full show notes and more information here: http://www.rachelhart.com/27
25/07/201726 minutes 50 seconds
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26: Turning Discomfort into Chaos

This week, we explore what exactly happens to us when we escalate our discomfort into chaos and how that creates seemingly irresistible urges to escape the negative emotions that come with it. Listen in to discover the process that you can use to not only to manage your desire to drink but also apply it to any problematic situation in your life. Get full show notes and more information here: http://www.rachelhart.com/26
18/07/201725 minutes 52 seconds
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25: Creating vs. Consuming Fun

Today, we dive deeper into the topic of fun and explore one of the main reasons why people feel like they are missing out if they don't have a drink in their hand. Tune in as we talk about a routine that most people develop as they get older – consuming entertainment without much or any effort on their part. The habit of passively consuming fun prevents you from being able to generate fun on your own. Join us as we look at the difference between creating and consuming fun, how shifting from consuming to creating is necessary if you want to take a break from drinking and become a more interesting person in the process. Get full show notes and more information here: http://www.rachelhart.com/25
11/07/201725 minutes 13 seconds
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24: I'm No Fun without a Drink

So many people feel like changing their drinking means signing up for a life without fun. You might even think, "I'm no fun when I don’t drink" or "This event will be unbearable without a booze." On this episode, we’re taking a look at these two thoughts and how they are keeping you stuck. Join us as I explain how to stop outsourcing the perception of fun to alcohol and learn how to start having actual fun using the Think, Feel, Act Cycle. Get full show notes and more information here: http://www.rachelhart.com/24
04/07/201725 minutes 20 seconds
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23: What if I fail?

This week I am excited to show you exactly what happens to your brain when you think, “What if I fail?” and why you need to learn to deal with this thought, Join me as I explain how you can change your perspective of failure, set yourself free and keep moving toward your vision on a new you and a life that excites you. Get full show notes and more information here: http://www.rachelhart.com/23
27/06/201722 minutes 58 seconds
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22: Why You Need a Compelling Reason

On this episode of Take a Break, I’m going to show you the missing piece preventing you from moving forward with your life and feeling fully in control. I’ll explain what you need to sustain you when you run head first into resistance and motivate you to keep taking action and moving forward even in you feel uncomfortable. Get full show notes and more information here: http://www.rachelhart.com/22
20/06/201723 minutes 47 seconds
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21: Stop Telling Yourself You Can't Drink

This week, we’ll explore how one thought, "I just can't drink," can hold you back and keep you stuck in the never-ending cycle of feeling miserable, powerless, and probably pouring yourself a drink to escape. Tune in to find out how making a subtle change to your thinking can help you get closer to your goal of taking a break. Get full show notes and more information here: http://www.rachelhart.com/21
13/06/201721 minutes 37 seconds
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20: What Creates Your Life

On this week’s episode of Take a Break, we delve into what exactly creates everything you currently have and experience in your life. We cover how easy it can be to get into a pattern of turning to alcohol (or other distractions) to feel better when you look at your life and you don’t like what you see. Get full show notes and more information here: http://www.rachelhart.com/20
06/06/201723 minutes 48 seconds
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19: Understanding Your Actions

On this concluding episode of our mini-series on the Think, Feel, Act Cycle, we’re tying it all together by talking about understanding your actions and why you do the things that you do in your life. Tune in to get the complete picture of how our thoughts drive our feelings and, in turn, our feelings drive our actions. Get full show notes and more information here: http://www.rachelhart.com/19
30/05/201727 minutes 4 seconds
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18: Understanding Your Emotions

This week, we uncover how emotions differ from our thoughts and why grasping this distinction is crucial to understanding why you drink more than you want and rely on alcohol in certain situations. I also explain how you can tell when you’re experiencing a feeling and what you can do to intentionally change how you feel. Get full show notes, transcript, and more information here: http://www.rachelhart.com/18
23/05/201723 minutes 3 seconds
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17: Understanding Your Thoughts

This week, I explain what your thoughts really are, how to separate yourself from your thoughts and why that is so crucial to changing your thinking and unlearning your desire to drink. Tune in to discover this episode’s important tips and strategies that will help free you from societal and cultural conditioning, increase your awareness, and get you unstuck on your journey to taking a break. Get full show notes and more information here: http://www.rachelhart.com/17
16/05/201729 minutes 10 seconds
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16: The Power of Doing Hard Things

In this episode, I talk about how keeping your brain on autopilot and only doing the familiar, easy things in life, keeps you stuck and stunts your growth. Listen in to discover exactly why it is challenging to do difficult things and how they help you in the long run. Get full show notes and more information here: http://www.rachelhart.com/15
09/05/201728 minutes 45 seconds
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15: There Is No Wagon

Listen in to find out why I believe letting go of the concept of being on or off "the wagon" is crucial if you want to stick with your commitment. Get full show notes and more information here: http://www.rachelhart.com/15
02/05/201726 minutes 29 seconds
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14: The Power of Questioning Your Thoughts

In this episode, we focus on the importance of questioning your thoughts, the ones that you hold on to as the “truth,” to determine whether or not they are holding you back from achieving your goals. I explain how holding a light to your thoughts and challenging them can help you begin taking small steps toward progress and living a life that you truly deserve. Get full show notes and more information here: http://www.rachelhart.com/14
26/04/201723 minutes 20 seconds
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13: Change Your Perspective, Change Your Results

This week, we revisit a few important concepts we’ve talked about on previous episodes with a focus on one of the best ways of creating lasting change in our lives. I share my personal favorite way of looking at your drinking – an exercise that will help you get the complete picture of the issue and gain a new perspective beneficial to positive change. Get full show notes and more information here: http://www.rachelhart.com/13
18/04/201728 minutes 18 seconds
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12: Perfectionism and People Pleasing

Listen in as I explain why so many of us use pouring a drink to hide from perfectionism and people pleasing and why it’s so difficult to cut back. Discover how you can break the cycle of having a drink when you “need a break” from the relentless pressure of doing everything right and trying to keep everyone happy. Get full show note and more information here: http://www.rachelhart.com/12
11/04/201723 minutes 8 seconds
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11: Deprivation

On this episode of Take a Break, we look at the difference between physical and emotional deprivation and how understanding this difference can be the key to making a lasting change in our lives. I explain what deprivation is all about, what creates it, and why you don’t have to constantly tell yourself, “I’m just going to have to live with this for the rest of my life.” Get full show notes, transcripts, and more information here: http://www.rachelhart.com/11
04/04/201726 minutes 5 seconds
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10: How to Change Your Past and Free Yourself from Shame

On this episode of Take a Break from Drinking, we explore how feeling shame over our past creates a vicious cycle of staying in the dark and continuing to drink even more. We also look at the sticking points of cutting back when we focus on the past and what we can do to “change our past,” as impossible as it may sound. Get full show notes and more information here: http://www.rachelhart.com/10
28/03/201729 minutes 7 seconds
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9: Using Alcohol as a Crutch

Join us as I explain why it’s so important to examine how alcohol is helping us in our daily lives and how we use it to “solve” our problems quickly and easily. If you’re considering taking a break and want to start feeling like you're making headway rather than missing out, you won’t want to miss this important episode! Get full show notes and more information here: http://www.rachelhart.com/9
21/03/201725 minutes
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8: Managing Urges

Listen in as we pull back the curtain on why we feel urges and why that desire to drink may feel so strong to us. We cover why using willpower may not be the best way to deal with urges and what you can start doing today to best deal with them. Get full show notes, transcripts, and more information here: http://bit.ly/2mhOPC4
14/03/201730 minutes 45 seconds
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7: The Unexpected Benefits of Taking a Break

Today, I share three unexpected benefits of taking a break from drinking that are going to prove that not only can you enjoy the emotional and physical perks you're already looking forward to, you can also learn to face your fears and enjoy an even better life than you have now! Get full show notes and more information here: http://bit.ly/2lvOboM
07/03/201729 minutes 36 seconds
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6: Indecision

Today, we cover the four main reasons why we get stuck in this state of not being able to make up our mind, we explore the detrimental effects of indecision, as well as what we can do to move past it. Join us to discover the tools you can start using today to rid yourself of indecision and give yourself the best, most liberating gift that you can ever give yourself. Get full show notes, transcripts, and more information here: http://bit.ly/2l5BOe1
28/02/201722 minutes 45 seconds
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4: Liquid Confidence

Today, we explore what confidence is all about and why it’s so easy to fall into the trap of thinking that we need a drink to feel more self-assured and at ease in social situations. We take a look at the 4 important elements that contribute to the confidence deficit and how being aware of them will help you become more self-assured. Get full show notes, transcripts, and more information here: http://bit.ly/2kWV910
28/02/201725 minutes 55 seconds
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5: How to Handle Questions about Not Drinking

On this episode, we cover the absolute best solution to dealing with questions about not drinking that will but also fuel your commitment to staying away from alcohol. Get full show notes, transcripts, and more information here: http://bit.ly/2lBblqN
28/02/201724 minutes 53 seconds
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3: Using a Drink to Unwind

On this episode of Take a Break, we’re talking about a common thread among people who like to drink – using alcohol to “take the edge off.”  Join me today as I explore why we use alcohol to unwind and what we’re teaching our brain when we do so. Listen in to discover a game-changing tool that will help you find the underlying problem and what is really going on with you rather than fighting with your often overwhelming desire to drink. Get full show notes, transcripts, and more information here: http://bit.ly/2m5Grtw
28/02/201724 minutes 7 seconds
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2: Desire: Why Willpower is Not the Answer

Today, I share with you why using willpower to try to drink less is not the answer. We also explore how our thoughts drive our feelings and why it’s important to understand that our thoughts are not always an accurate representation of reality. Get full show notes and more information here: http://bit.ly/2kIbQNz
28/02/201725 minutes 3 seconds
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1: Why You Should Be Here

In today’s episode, I explain the 4 key pieces to my approach to taking a break from drinking, starting with how the story of alcohol is so enmeshed in our opinion of ourselves whether we decide to imbibe or not. Listen in to learn how we’re going to work through the process of unraveling everything you think you know about why we drink and how we can control our desire for alcohol. Get full show notes and more information here: http://bit.ly/2lCH7GA
13/02/201738 minutes 55 seconds
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Start Here: Welcome to the Take A Break Podcast!

This podcast is unlike anything else you'll find out there. It's not about convincing yourself that alcohol is bad or swearing it off for good, it’s about understanding a totally new approach to drinking less, drinking rarely, or not at all.  Start at the beginning, pick an intriguing topic, or go to thealcoholreset.com to learn the MOST IMPORTANT lessons from 250+ podcast episodes in 10 short and to-the-point audios.
12/02/20173 minutes 25 seconds