Ep. 121: Ten Things to Do Instead of Drinking (That Actually Work)

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If you’ve ever had that moment where a craving hits hard and fast, whether from stress, loneliness, boredom, or habit then this episode is for you.

Sara and Heather break down 10 real-life, science-backed tools you can use the next time you feel the urge to drink. Whether you’re brand new to alcohol-free living or years into your journey, these are strategies that WORK.

In This Episode:

✅ Why craving doesn’t mean you’re weak—it just means your brain is wired for relief ✅ How Sara and Heather personally navigate cravings (even after years alcohol-free) ✅ 10 Tools That Actually Work in the Moment:

🧠 Mind Tools: 1. Name it to Tame it – Identify your real emotion (stress, boredom, etc.) 2. Change the Story – Reframe your inner dialogue with empowering language

💪 Body Tools: 3. Move Your Body – Dance it out, shake, walk, stretch 4. Stimulate Your Senses – Cold water, lemon, peppermint, or even an ice roller

🏡 Environment Tools: 5. Shift Your Space – Walk through a doorway, go outside, or clean a small area 6. Create a Ritual – Light a candle, pour a fun AF drink, start your sober signal

🤝 Connection Tools: 7. Reach Out – Text a friend, leave a voice memo, post in your community 8. Listen to Alcohol-Free Media – Play a podcast or audiobook that inspires you

✋ Combination Tools: 9. Do Something with Your Hands – Craft, cook, fold laundry, play with pets 10. The 15-Minute Rule – Give yourself 15 minutes for the craving to pass

🌟 Listener Reminder:

“You won’t always feel like doing the thing… but doing the thing works.” Pick 2-3 tools from this list and challenge yourself to actually try them this week.

Resources Mentioned:

* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.

* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.

 

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 

 

Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

 

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

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Follow Heather on Social Media:

IG: @withheatherp

TikTok: @withheatherp