{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Alcohol Minimalist: Mindful Drinking & Behavior Change","title":"From Restraint to Reward: What to Add When You Drink Less","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/beed5831\"></iframe>","width":"100%","height":180,"duration":950,"description":"If you’ve ever said, “I deserve a drink,” that thought may feel small, but it reflects something deeper — a powerful belief that alcohol is your reward.\nIn this episode, Molly explores Alcohol Core Belief #4: Alcohol is my reward, and how this unconscious narrative can quietly fuel your desire to drink. The episode offers a new way forward — not through willpower or restriction, but by intentionally creating new, satisfying reward rituals.\nYou’ll learn:\nWhy the brain links alcohol with reward — and what to do about it\nHow removing alcohol without adding new sources of pleasure leads to resistance\nThe importance of building emotional reward systems that reinforce the habit of drinking less\nWhy this work isn’t about deprivation, but about creating lasting satisfaction and peace\nTopics and Takeaways\nHow “reward thinking” fuels the desire to drink\nThe role of dopamine and learned associations\nHow to create alcohol-free rewards that actually feel good\nWhat to do instead of white-knuckling your way through dry days\nThe mindset shift from “restriction” to “reinforcement”\nResources Mentioned\n\nAlcohol Core Beliefs Episodes: \nEpisode 158: https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/12f5397f/5d182193.mp3 \nEpisode 159:https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/eda56e8a/ac4e075a.mp3\nEpisode 160: https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/0bc07446/a0266a75.mp3\nEpisode 161: https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/e62c3a01/cdd8df70.mp3\nEpisode 163: https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/bb7c0709/5c68cc4e.mp3 \nRewards Rewired Worksheet\nLow risk drinking guidelines from the NIAAA:\nHealthy men under 65:\nNo more than 4 drinks in one day and no more than 14 drinks per week.\nHealthy women (all ages) and healthy men 65 and older:\nNo more than 3 drinks in one day and no more than 7 drinks per week.\nOne drink is defined as 12 ounces of beer, 5 ounces of wine, or...","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}