In this episode of the Alcohol Minimalist podcast, Molly wraps up the series When Drinking Less Feels Hard by looking at the final Alcohol Core Belief: Alcohol Keeps Me Going.
This belief often shows up as boredom, restlessness, wanting “one more,” drinking when you’re home alone, not wanting the night to end, or feeling like alcohol is the thing that makes an ordinary evening feel more interesting. Molly explains why the deeper issue is not “I’m bad at stopping,” but rather, “My brain believes alcohol helps me keep the night going.”
Molly also shares a final reminder about Mostly Dry July-The Daily, a 31-day program with a private daily podcast, daily videos, weekly group coaching calls, and support for prioritizing alcohol-free days without all-or-nothing thinking.
In This Episode
- Why Alcohol Keeps Me Going can be a sneaky Alcohol Core Belief
- How boredom, restlessness, and “one more” drinking keep the loop going
- Why alcohol can make an ordinary evening feel like it has more purpose
- How dopamine, prediction, and familiar cues create urges
- Why alcohol myopia makes “one more” feel convincing
- The difference between a promise and a plan
- How to create a “stopping ritual”
- Why drinking less cannot be the only plan if alcohol has been filling your time, space, or sense of interest
Key Takeaway
Alcohol may feel like it keeps you going, but it may actually be keeping you from noticing what you need: rest, interest, connection, nourishment, or permission to stop.
Listener Practice
Choose one moment when alcohol tends to “keep you going.” Maybe it’s when you’re home alone and bored, after the first drink, late at night, or when you don’t want the evening to end.
Ask yourself:
- What do I think alcohol is keeping going?
- What am I trying not to transition into?
- What do I actually need right now?
Then use the See, Soothe, Separate, Shift process:
See: I’m having the thought that alcohol will keep this going.
Soothe: Of course my brain is offering that. I’ve practiced this pattern.
Separate: The fact is I want more of something. The story is that another drink is the way to get it.
Shift: I can ask what I actually need before I decide whether to drink.
Resources Mentioned
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: Mindful Drinking & Behavior Change?
Join coach Molly Watts on the Alcohol Minimalist Podcast to explore mindful drinking, behavior change, and mental wellness. This show offers science-based strategies to help you break drinking habits and overcome anxiety linked to alcohol use. Whether you're an adult child of alcoholics or seeking peace with your drinking, discover tools for lasting change without shame or guilt. New episodes every Monday and 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.