Education

Take a Break from Drinking: Practical Tools to Drink Less & Change Your Relationship with Alcohol

by Rachel Hart

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Latest episodes

When Drinking Less Feels Impossible

October 27, 2026 · 20 min

When drinking less feels impossible, it's easy to convince yourself that now just isn't the right time to try. With holiday parties, family gatherings, endless temptations, and all the stress that comes with the end of the year, waiting…
What If My Drinking Isn't Causing Problems? [Listener Q&A]

October 20, 2026 · 22 min

When your drinking isn't causing problems in your life, it can be hard to know whether there's any reason to change. Maybe your relationships are good, you're doing well at work, and alcohol genuinely helps you relax, have fun, or feel…
When no one is pressuring you to drink, but you feel pressured anyway

October 13, 2026 · 14 min

Have you ever felt pressured to drink even when no one was actually pressuring you? Maybe you order a glass of wine because everyone else is drinking, or you say yes to another round because you don't want to deal with questions about why…
Sticking to my goal of one drink [Listener Q&A]

October 6, 2026 · 27 min

Setting a goal to have just one drink can feel simple enough when you make the decision ahead of time. But then you finish that drink, you want another, everyone around you is still drinking, and suddenly all the reasons you had for…
Why do I drink even when I don't enjoy it? [Listener Q&A]

September 29, 2026 · 16 min

It can be incredibly confusing to keep reaching for a drink when you're not even enjoying it that much. Maybe it doesn't taste as good as you expected, the buzz isn't delivering what you imagined, or you find yourself pouring another while…

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When you're trying to drink less but surrounded by temptation

September 22, 2026 · 15 min

Being surrounded by alcohol can make drinking less feel almost impossible. When your partner drinks, your friends want another round, or so much of your social life revolves around alcohol, it's easy to believe you'd have more success if…
Using the people you love as motivation to drink less

September 15, 2026 · 11 min

Wanting to drink less for the people you love can feel like powerful motivation. Maybe you want to be a better parent, a more present partner, or simply stop giving the people closest to you a reason to worry. But relying too heavily on…
How Under-Fueling Leads to Drinking More

September 8, 2026 · 12 min

That mid-afternoon or end-of-day craving for a drink can feel incredibly predictable. Maybe you assume your brain has simply learned that this is when you drink, but what if there's something else turning up the volume on your desire for…
When family members don't support your decision to drink less

September 1, 2026 · 21 min

When family members don't understand your decision to drink less or stop drinking, their disapproval can feel especially difficult to shake. You may know that you're making the right choice for you and still find yourself wishing they…
Why can't I just have one drink and be satisfied?

August 25, 2026 · 14 min

Having one drink can seem like the obvious way to satisfy a craving. You scratch the itch, your brain gets what it wants, and then you move on. Except sometimes having one drink seems to do the exact opposite, and suddenly you want…
When people want you to drink less—but don't want you to stop

August 18, 2026 · 21 min

Sometimes the same person who worries about how much you drink can turn around and feel uncomfortable when you decide not to drink at all. It can feel contradictory, frustrating, and even unsupportive, especially when you're still trying…
Wanting to prove you can drink less

August 11, 2026 · 21 min

So many people say they just want to drink normally or stop after a couple of drinks. But beneath that goal, there can be something much bigger driving the desire to prove you can handle alcohol. This week, we're exploring why the…

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About the show

Tired of breaking your promise to go easy on the drinks tonight? You know your nightly habit isn't great for your health or waistline, but it's so hard to say no. Sound familiar? Then you need Rachel. She knows what it's like to be fed up with your drinking, worried about judgment from others, and turned off by approaches that focus on a higher power instead of brain science. Learn the exact steps she used to change her relationship with alcohol. Discover how the brain works, the real reason you crave a drink, the key to changing your desire, and how to decide what's right for you. Create a life that is fun, spontaneous, relaxing, and, most importantly, pleasurable (no buzz necessary). For her latest free class, visit linktr.ee/rachelhart or check out rachelhart.com for show notes and more.