{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Alcohol Minimalist: Mindful Drinking & Behavior Change","title":"My Intuitive Drinking Toolbox","html":"","width":"100%","height":180,"duration":2057,"description":"Join my private Facebook group! \nPick up your free copy of \"Alcohol Truths: How Much is Safe\" here. \nWhat is intuitive drinking?  Learn more in today's episode about intutive drinking and what I have in my intuitive drinking toolbox. \n Article on \"intuitive drinking\"\nThese are the tools I've used to create a peaceful relationship with alcohol: past, present and future.\nIn combination with understanding and implementing the Behavior Map and Results Cycle that I talked about in episodes 11 & 12, these are the tools I used to break my 30-year daily drinking habit. In addition to practicing the Results Cycle, i.e., writing down my “old” thoughts and choosing new thoughts, here are the four tools I used (and still use) to change my relationship with alcohol. \n1) Creating a Drink Plan\nWhen it comes to alcohol we have to bring our decision to drink into the prefrontal cortex and plan ahead of time what to drink and how much to drink. Planning ahead of time means that we aren’t reacting in the moment. We aren’t listening to permission-giving thoughts that don’t align with our long-term goals. We aren’t choosing to drink a drink that we haven’t already planned on.  Our adult brain is in charge, not the toddler or child. The process of planning doesn’t have to be complicated, but it does need to happen.\nJames Clear Continous Improvement\n2) Preparing Ahead for Falls/Reviewing Off-Plan Days\nHere is what I suggest to prepare yourself for the times when you go “off-plan”.  We are going to avoid the “coulda/woulda/shouldas” as well as the “blame game” when we drink more than we intended to.  We are first going to write down what the plan was, and what we actually drank.  We’re going to write down where we were and who we were with.  We are writing down the facts here. Simply and clearly—no judgement. Next, we are going to look back and uncover the thoughts we were having when we chose to drink more than we planned.\n3) Education on Alcohol Science\nThe third tool is not just one...","thumbnail_url":"https://img.transistorcdn.com/zu3PtA3XzNKb2qSH95OKvfAaoixqds182Hao41kpkws/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wZjY5/NjVmY2Y2MGQ0NmMx/NGNiMzdiZGY0OTMz/OWQzMy5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}