Struggling to keep your momentum as the novelty of cutting back on drinking starts to wear off? You’re not alone. In this third mini episode, Anna Donaghey returns with five practical, pressure-free ideas to support you through January, especially when willpower is fading and real-life challenges kick in.

Building on previous mindset shifts, Anna sidesteps perfection and “shoulds,” guiding you to focus on what you actually want from life (not just what you’re trying to avoid). She invites listeners to rethink their motivation, reframe inevitable wobbles as valuable learning moments, and gently plan supportive evenings that help you feel safe and soothed and not stressed.

You’ll learn the ultimate nervous system hack (intentional breathing), why small rituals matter more than big gestures, and why celebrating tiny gains is the most powerful way to stay on track.

Here are the Highlights:

00:00 Welcome back to the mini series, for a new year kickstart

01:09 The novelty wears off, how to get real momentum in sober curiosity

01:31 Five simple, practical ideas, not willpower, but gentle support

01:49 Swap “not allowed” thinking for “is my life good enough right now?”

02:42 Motivation from desire, not discipline or fear

03:18 The pull towards a better life is stronger than willpower

04:39 Wobbles are normal, it takes time to learn new habits

07:12 Treat setbacks with curiosity, not moral judgment

07:34 Plan evenings lightly, enjoy tiny, soothing rituals

10:12 The incredible power of intentional breathing (box breathing)

13:39 Pay attention to what’s getting better

14:32 Pick one idea to shape your evening, even if it’s gentle and small

14:54 What if this month was about becoming someone you feel good being?

15:04 The journey continues with more episodes and resources.

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: https://www.winetowatercoaching.com/unstuck-1

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment: https://www.thebigdrinkrethink.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener.

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

LinkedIn: linkedin.com/in/annadonaghey

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