How to Drink Less

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How to Drink Less

Adriana Cloud

42 episodes

4 days ago

Thinking about doing Dry January but already worried it’s going to be hard? In this episode, I’m breaking down how to approach Dry January in a way that’s actually realistic and useful—especially if alcohol has been one of your main ways of relaxing, coping with stress, or getting through social situations. We’ll talk about: the common mistakes that make people give up halfway through Dry January;how to move beyond an all-or-nothing, pass/fail mindset;and how to use Dry January as an opportun...

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Self-Improvement

Health & Fitness,

Alternative Health

All content for How to Drink Less is the property of Adriana Cloud and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

Thinking about doing Dry January but already worried it’s going to be hard? In this episode, I’m breaking down how to approach Dry January in a way that’s actually realistic and useful—especially if alcohol has been one of your main ways of relaxing, coping with stress, or getting through social situations. We’ll talk about: the common mistakes that make people give up halfway through Dry January;how to move beyond an all-or-nothing, pass/fail mindset;and how to use Dry January as an opportun...

Show more...

Self-Improvement

Health & Fitness,

Alternative Health

Episodes (20/42)

How to Drink Less

40. How to Do Dry January

Thinking about doing Dry January but already worried it’s going to be hard? In this episode, I’m breaking down how to approach Dry January in a way that’s actually realistic and useful—especially if alcohol has been one of your main ways of relaxing, coping with stress, or getting through social situations. We’ll talk about: the common mistakes that make people give up halfway through Dry January;how to move beyond an all-or-nothing, pass/fail mindset;and how to use Dry January as an opportun...

4 days ago

15 minutes

How to Drink Less

39. 5 Lessons from 5 Sober Years (That I Wish I'd Learned Sooner)

This episode goes live on Christmas Day, which also marks five years since I stopped drinking. To celebrate—and to reflect—I’m sharing five of the most important lessons I’ve learned across five sober years. I talk about: why hearing other people’s sober stories is so powerful—and why you don’t need identical rock bottoms to feel seen;why understanding the reasons you drink matters more than having "enogh willpower";why learning to feel your feelings is non-negotiable if you want lasting chan...

1 week ago

12 minutes

How to Drink Less

38. The Simplest Way to Drink Less: Delay the First Drink

What if one small pause could make drinking less feel easier? In this episode, I’m talking about one of the most effective—and most underestimated—tools for changing your drinking: delaying the first drink. This isn’t about willpower or forcing yourself to say no. It’s about interrupting autopilot, softening the sense of urgency around cravings, and giving yourself space to make a more intentional choice. You’ll learn: why the urge for a drink often isn’t actually about alcohol;how delaying t...

2 weeks ago

11 minutes

How to Drink Less

37. I Don't Care How Much You Drink

Here’s a radical reframe: How much you drink is not what determines if you have a healthy relationship with alcohol. You can drink often and feel fine, or drink once a month and feel completely out of control. The number of drinks doesn’t tell the real story. Here's what actually matters when it comes to your drinking: how you feel before, during, and after drinking; whether you feel in control around alcohol or whether alcohol calls the shots; why you drink in the first place, and ...

3 weeks ago

16 minutes

How to Drink Less

36. Thank Your Past Self for Drinking

In this episode, we’re talking about something radical—thanking the version of you who reached for alcohol. Most people who want to drink less carry years of regret, embarrassment, and self-judgment. They replay old mistakes and think, “I should’ve known better.” But before alcohol ever became a problem, it was a solution. A way to cope, soothe, belong, relax, escape, or survive. Your past self wasn’t weak. They were resourceful. They were doing the best they could with the tools, knowl...

1 month ago

13 minutes

How to Drink Less

35. Why Gratitude Won't Help You Drink Less

This Thanksgiving episode explores a side of gratitude we don’t talk about enough—what happens when gratitude becomes something you use against yourself. If you’ve ever thought: “I have so much to be grateful for… so why do I still drink?” or “Other people have it worse. I shouldn’t be struggling with this,” this episode is for you. You’ll learn: how gratitude can get weaponized against your attempts to drink less;how gratitude can backfire and trigger shame around alcohol;why drinking has no...

1 month ago

11 minutes

How to Drink Less

34. How to Drink Less during the Holidays

The holidays can bring a perfect storm of triggers—stress, celebrations, nostalgia, family dynamics, social pressure, loneliness, and the belief that drinking is simply “what we do” this time of year. If you’re trying to cut back, drink less, or stay sober, the festive season can feel like you’re swimming upstream. In this episode, I break down exactly why it feels harder to not drink during the holidays and I walk you through the specific strategies, mindset shifts, and emotional tools you’l...

1 month ago

20 minutes

How to Drink Less

33. The Rider, the Elephant, and the Path: How Change Happens

Ever feel like part of you wants to drink less, but another part of you grabs the wine anyway? You’re not weak. You’re not broken. And you’re definitely not alone. In this episode, I’m sharing one of the most powerful metaphors I’ve ever come across for understanding habit change: the elephant, the rider, and the path. Originally introduced by psychologist Jonathan Haidt and popularized by Chip and Dan Heath in their book Switch, this framework explains why willpower alone never feels like en...

1 month ago

14 minutes

How to Drink Less

32. Why I Became a Sobriety Coach

This episode is personal. Today, I want to tell you how I went from feeling trapped in a cycle of overdrinking, shame, and self-hatred to helping others break up with alcohol. I became a sobriety coach not because I studied it in a textbook, but because I lived it. I know what it’s like to feel stuck—knowing you're drinking too much but terrified of what life would be like without alcohol. I know the anxiety, the self-judgment, the exhaustion of promising yourself you’ll cut back and going ba...

2 months ago

14 minutes

How to Drink Less

31. Why You Can’t Stop Drinking for Someone Else

Have you ever tried to cut back on drinking because your partner or a friend said you should? Maybe you were determined to prove them wrong, or to show them you could change. But if that external pressure was your only motivation… it probably didn’t last. In this episode of How to Drink Less, I’m diving into why change that’s rooted in guilt, shame, or the desire to win someone else’s approval is rarely sustainable—and what works instead. You’ll learn: why motivation from fear and shame keeps...

2 months ago

14 minutes

How to Drink Less

30. Why You Can’t Shame Yourself into Drinking Less

So many people believe that if they just felt bad enough about their drinking, they’d finally stop. But shame isn’t a good motivator for change—it’s a trap. In this episode, I break down why shame keeps you stuck in the drinking cycle and what actually works instead. You’ll learn: why shame fuels avoidance, not awareness;how it triggers the stress response and sets you up to drink again;the difference between guilt and shame (and why that matters);why it's important to build emotional resilie...

2 months ago

19 minutes

How to Drink Less

29. Do You Like Your Reasons for Drinking?

When you reach for a drink, do you know why? And more importantly… do you like your reason? In this episode, we’re setting aside the unhelpful “good” vs. “bad” drinking binary and getting curious instead. I’ll walk you through one of the most powerful questions I use in coaching: "Why am I drinking right now—and do I like my reasons?" We’ll talk about: how to uncover your real motivations for drinking;why judgment doesn’t lead to lasting change—but self-awareness does;what it looks like to ma...

2 months ago

13 minutes

How to Drink Less

28. How to Relax without Drinking

If you’ve ever said, “I need a drink to unwind,” this episode is for you. Whether it's after a long day at work, a chaotic evening with the kids, or a moment of emotional overwhelm, many of us turn to alcohol as a quick fix for stress. But while drinking might feel like it helps in the moment, the long-term impact on your nervous system, sleep, and overall stress levels tells a different story. In this episode, I break down: why alcohol mimics relaxation but actually adds to your stress and i...

2 months ago

20 minutes

How to Drink Less

27. How to Have Fun without Drinking

Is it even possible to have fun without alcohol? In today’s episode, I’m breaking down one of the most common fears I hear from clients: that life without drinking will feel boring, flat, or lonely. For years, I believed that too—I thought alcohol was what made things fun. But here’s what I’ve learned: alcohol doesn’t actually create fun. It just numbs the things that are standing in the way of fun. If you’re relying on alcohol to make people more tolerable, events more exciting, or awkwardne...

3 months ago

18 minutes

How to Drink Less

26. The Truth about Freedom and Restriction

“I don’t want to feel restricted.” It’s one of the most common reasons people resist taking a break from alcohol or cutting back. But what if the restriction isn’t in saying no to alcohol? What if the restriction is everything you’re missing out on because you’re relying on alcohol to help you relax, feel confident, have fun, connect? In this episode, we explore: the hidden ways alcohol limits your freedom;why if you feel like you need a drink to be OK, then it's not actually a choice y...

3 months ago

11 minutes

How to Drink Less

25. 5 Practical Tips for How to Drink Less

Mindset matters. But sometimes, you just want to know what to do. In this episode, I’m sharing 5 practical, doable tips to help you drink less—without needing more willpower or motivation. These are simple habit tweaks you can try right away, whether you’re working on cutting back or just being more mindful. You’ll learn: • why proximity matters more than you think; • how to interrupt the "have a craving = reach for a drink" autopilot loop; • easy drink swaps that help you ...

3 months ago

9 minutes

How to Drink Less

24. Is "One Day at a Time" Keeping You Stuck?

You’ve probably heard the advice to take it "one day at a time," and in early recovery, that can be incredibly helpful. But what if it’s also what’s keeping you stuck? In this episode, I’m exploring why the one-day-at-a-time mindset can slow down your progress, drain your willpower, and keep you in negotiation mode with alcohol. We’ll talk about: how “one day at a time” keeps you reacting instead of deciding;why identity, not willpower, is the foundation of real change;how decision fatigue ma...

3 months ago

13 minutes

How to Drink Less

23. What Else Is True?

When you find yourself thinking “I need a drink” or “A drink would feel so good right now,” this one powerful question can help you pause, shift your perspective, and choose what actually serves you. In this episode, you’ll learn: • why cravings narrow your attention—and how to widen the frame; • how to recognize that wanting a drink is only one part of the truth; • how asking yourself “What else is true?” or “What else do I want?” helps you to make more intentional choices....

4 months ago

8 minutes

How to Drink Less

22. What to Do When You’ve Had Too Much to Drink

Whether you meant to take a night off and didn’t… Whether you planned to stop at one glass of wine and didn’t… Whether were doing so well with your dry streak and then that night happened… I’ve got you. This episode is for the morning after, when you’re dealing with the hangover, the fog, the regret, the “Ugh, why did I do that?” spiral. I’ll walk you through what to do when you’ve had too much to drink—without beating yourself up or trying to shame yourself into discipline. You’ll learn: how...

4 months ago

11 minutes

How to Drink Less

BONUS: Cravings, Humor, and the Power to Choose—with Rachel Hart on Take a Break

Cravings are one of the most misunderstood parts of changing your drinking habit. Recently, I was a guest on Rachel Hart’s Take a Break podcast, and last week I shared part 1 of that conversation as a bonus episode. This is part 2, where Rachel and I are back together for a deep-dive into cravings. We talk about: what most people get wrong about cravings;why having an urge to drink isn’t a problem (and doesn’t require willpower to resist);how humor and curiosity can help you feel more empower...

4 months ago

23 minutes