Episode Summary:
In this honest and reflective episode, Molly shares her personal journey with More Dry July and what it really means when your outcome doesn’t match your original goal. She walks through her mindset shift from chasing perfection to reinforcing identity, and how 21 alcohol-free days—rather than the planned 24—still powerfully reflect the systems she’s built as an Alcohol Minimalist.
Drawing from James Clear’s Atomic Habits and Elizabeth Benton’s Chasing Cupcakes, Molly explores how honest tracking, identity-based change, and keystone habits can keep you aligned even when things don’t go perfectly. She also shares a powerful metaphor that reframes each alcohol-free day as a building block in the foundation of a peaceful relationship with alcohol.
Whether your July was a success by the numbers or felt a little off-track, this episode will remind you that your next decision matters far more than your last one—and that progress is always possible when you stay connected to who you are becoming.
In this episode, you’ll learn:
- Why prioritizing alcohol-free days matters more than perfection
- How “alcohol-free-ish” thinking can undermine honest accountability
- The difference between tracking outcomes vs. living your identity
- What it means to own your behavior without excuses or shame
- Why each AF day is like stacking a brick in your foundation
Resources and Links:
Quote of the Week:
"You do not rise to the level of your goals. You fall to the level of your systems." – James Clear
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
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What is Alcohol Minimalist: Change Your Drinking Habits! ?
Change your relationship with alcohol without shame, guilt, or going sober. Join science-based coach Molly Watts to break habits and find peace through mindful drinking.
Hosted by author and coach Molly Watts, this show is for daily habit drinkers, adult children of alcoholics, and anyone stuck in the “gray area” of alcohol use.
Each episode blends neuroscience, behavior change psychology, and real-world strategies to help you build peace with alcohol — past, present, and future.
You’re not broken. You’re not powerless. You just need new tools.
Less alcohol. More life. Let’s do it together.
New episodes every Monday & Thursday.
Becoming an alcohol minimalist means:
Choosing how to include alcohol in our lives following low-risk guidelines.
Freedom from anxiety around alcohol use.
Less alcohol without feeling deprived.
Using the power of our own brains to overcome our past patterns and choose peace.
The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes!
This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.