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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.
Think Thursday 09-12-24
Molly Watts introduces "Think Thursday," a new podcast series from Alcohol Minimalist, focusing on neuroscience, mindset, and behavior change. She emphasizes the concept of neuroplasticity, explaining how mindset influences brain structure and behavior. By adopting a growth mindset, individuals can form new neural pathways, weaken old ones, and achieve lasting change. Watts advises shifting internal dialog to positive, growth-oriented thoughts and taking small, consistent actions to reinforce new habits. She concludes with a practical challenge for listeners to replace fixed mindset beliefs with growth mindset ones, aiming to create sustainable change in their lives.
Action Items
[ ] Practice shifting one fixed mindset thought pattern to a growth mindset belief for one week.
[ ] Reinforce the new growth mindset belief with one small action, such as skipping a drink or trying a new relaxation technique.
Outline
Understanding the Purpose of Think Thursday
Molly Watts introduces Think Thursday, a new series from the Alcohol Minimalist Podcast, focused on neuroscience, behavior change, and mindset.
The episodes will be short (10-12 minutes) and aim to deepen understanding of brain science.
The goal is to help listeners build a peaceful relationship with alcohol by understanding brain function.
Molly emphasizes the importance of understanding brain function to take positive actions and achieve behavior change.
Introduction to Neuroplasticity
Molly explains neuroplasticity, the brain's ability to reorganize itself and form new connections in response to experiences and thoughts.
For years, it was believed that the brain stopped changing after adulthood, but recent research shows otherwise.
The mindset plays a crucial role in how the brain rewires itself, influencing behavior change.
Molly uses the example of a habit like drinking a glass of wine to illustrate how thoughts and beliefs shape brain structure.
Impact of Mindset on Brain Structure
Molly discusses how a growth mindset (believing in change) can create new neural pathways, while a fixed mindset (believing in unchangeability) can limit adaptability.
The process of forming new neural connections is described as "neurons that fire together wire together."
Consistently thinking and behaving in new ways can lead to physical changes in the brain, weakening old pathways and strengthening new ones.
This process is called synaptic pruning, which optimizes the brain for reinforced behaviors.
Practical Application of Neuroplasticity
Molly emphasizes that changing one's mindset can change the brain, making it adaptable and dynamic.
She advises shifting internal dialog to a growth mindset, replacing fixed mindset beliefs with positive, learning-focused thoughts.
Small, consistent actions reinforce new thought patterns and build new neural pathways.
Self-compassion is crucial, recognizing that setbacks are part of the learning process and using them as opportunities for growth.
Challenge for Listeners
Molly presents a practical challenge for listeners: to practice shifting one thought pattern and replace a fixed mindset belief with a growth mindset belief.
She encourages listeners to identify a specific area where they feel stuck and work on reinforcing new beliefs with small actions.
The goal is to start laying the foundation for new neural pathways and support sustainable change.
Molly concludes by encouraging listeners to subscribe, share the episode, and explore more resources on the Alcohol Minimalist website.