Alcohol Minimalist: Change Your Drinking Habits!


Molly Watts discusses the importance of understanding and improving one's relationship with alcohol through the lens of neuroscience and self-improvement. She emphasizes that self-improvement is a privilege, enabled by the human prefrontal cortex, which allows for planning, reflection, and goal-setting. Watts argues that self-improvement should not be seen as a burden but as a unique human ability. She provides strategies for embracing change, such as recognizing one's power, celebrating small wins, reframing failure as feedback, and viewing long-term planning as a superpower. Watts encourages listeners to leverage their prefrontal cortex to create a more fulfilling life, including potentially reducing alcohol consumption.

Action Items
  • [ ] Share the new perspective on self-improvement with a friend.
  • [ ] Leave a review for the podcast.
  • [ ] Check out the "Making Peace with Alcohol" and "Drink Less Success" programs if ready to use one's "human superpowers" to create a more peaceful relationship with alcohol.


  • Molly Watts introduces the episode, emphasizing that it focuses on neuroscience, brain health, and mindset.
  • She explains that the episodes aim to help listeners understand their brains and how they can make positive changes.
  • Molly highlights that the show is not about recovery but about self-improvement and changing one's relationship with alcohol.
  • She stresses that self-improvement should be seen as a privilege, not a burden.

The Role of the Prefrontal Cortex in Self-Improvement
  • Molly discusses the importance of the prefrontal cortex in planning, reflecting, and growing.
  • She explains that the prefrontal cortex allows humans to set goals, delay gratification, and self-reflect.
  • Molly emphasizes that the ability to self-improve is an evolutionary superpower.
  • She outlines the historical context of human evolution and the development of the prefrontal cortex.

Evolution of the Human Brain and Self-Improvement
  • Molly describes how ancient humans' brains focused on basic survival, driven by the limbic system.
  • She explains that as humans evolved, the prefrontal cortex allowed them to go beyond basic survival.
  • The prefrontal cortex enables humans to imagine a future, create, and innovate.
  • Molly highlights that self-improvement is a unique human ability that sets us apart from other species.

Reframing Self-Improvement as a Privilege
  • Molly encourages listeners to see self-improvement as a privilege rather than a burden.
  • She points out that most animals are locked into behaviors by instinct, but humans can rewire their brains.
  • Molly emphasizes that self-improvement is about conscious growth and evolution, not fixing something broken.
  • She suggests strategies for shifting the mindset, such as recognizing one's power, celebrating progress, reframing failure, and embracing long-term planning.

Applying Self-Improvement to Alcohol Consumption
  • Molly explains how the prefrontal cortex can help break habit loops related to alcohol consumption.
  • She discusses the importance of planning and reflecting on behavior to make positive changes.
  • Molly emphasizes that the prefrontal cortex allows humans to set future goals and align actions with long-term objectives.
  • She encourages listeners to see self-improvement as a privilege and to use their prefrontal cortex to shape their future.

Conclusion and Call to Action
  • Molly wraps up the episode by reiterating that self-improvement is a privilege, not a burden.
  • She encourages listeners to use their prefrontal cortex to create a more peaceful relationship with alcohol.
  • Molly invites listeners to share the episode with friends, leave a review, and join her community for support.
  • She reminds listeners that they are exercising a powerful human capacity by making positive changes in their lives.


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What is Alcohol Minimalist: Change Your Drinking Habits! ?

The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future.

We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol.

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.