Small Shift, Big Change / 10 Tips

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 1. Curiosity Beats Control

Instead of trying to control the habit, get curious about it.

“What’s really going on behind this urge?”

“Am I tired? Stressed? Bored? Feeling disconnected?”

When you pause and ask questions without judgment, you start to break the autopilot loop. You don’t need to “white-knuckle” it—you just need to get honest about what’s underneath.

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2. Delay—Not Denial

When the urge hits, try waiting just 15 minutes. Do something else—step outside, call a friend, move your body, write down how you’re feeling.

You’re not saying “never.” You’re just saying “not right now.”

That short window creates space between the urge and the action—and that’s where your power lives.

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3. Focus on What You’re Gaining

Instead of obsessing over what you’re giving up, ask:

“What am I waking up with tomorrow if I say no tonight?”

“What am I choosing more of—clarity, peace, energy, better sleep?”

When we shift from loss to gain, the process feels a lot less heavy.

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4. Keep a Pattern Tracker—Not a Progress Report

Forget perfection. Just track your patterns:

• When do cravings show up?

• What was happening before?

• How did you feel after?

This isn’t about “good” or “bad” days—it’s about noticing the rhythm of your habit. Awareness brings choice. Choice brings change.

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5. Stop Doing It Alone

You don’t have to have all the answers before asking for support.

Whether it’s one-on-one coaching, a safe space online, or even just someone who gets it—being seen changes everything.

I always tell my clients:

“You don’t have to wait until things get worse to want better.”

6. Move Your Body to Shift Your Mind

You don’t have to run marathons—just move.

A walk around the block. Stretching in the kitchen. Dancing in your living room.

Movement is a pattern interrupt. It shifts energy, boosts endorphins, and gives you a moment to reconnect with yourself instead of numbing out.

“Sometimes the most powerful step you can take… is an actual step.”

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7. Learn About What You’re Unlearning

You don’t have to decide to quit to start reading.

Pick up a book, listen to a podcast, or watch a story about someone who’s been where you are. Not to compare—but to open your eyes.

Understanding how alcohol works in the body and brain often takes the shame out of the struggle. You realize, it’s not just you—and it’s not your fault.

Knowledge builds clarity. Clarity builds confidence. Confidence builds change.

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8. Build a “Feel-Good” List That Isn’t Just Drinking

It sounds simple, but many people don’t realize alcohol has been their main way to relax, celebrate, or cope. Create a go-to list of feel-good alternatives that are actually aligned with the life you want:

• Watch a comfort show

• Journal it out

• Call someone safe

• Try a non-alcoholic treat

• Go outside

• Take a bath with music or a podcast

Don’t wait until you’re triggered to figure out what else makes you feel alive.

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9. Talk to Yourself Like Someone You Love

If your self-talk is full of, “Ugh, why do I always do this?” or “What’s wrong with me?”, pause.

Would you say that to someone you love who’s struggling?

Try instead:

“I’m noticing this pattern—and I want something better for myself.”

“This moment doesn’t define me. I get to keep going.”

Compassion moves change forward a lot faster than criticism ever could.

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10. Let It Be a Journey—Not a One-Time Decision

This isn’t all-or-nothing. This isn’t forever-or-fail.

Maybe you’re cutting back.

Maybe you’re pausing.

Maybe you’re exploring life without it.

Whatever it looks like for you—it counts.

“You don’t have to get it perfect. You just have to keep showing up.”