What if the biggest obstacle to changing your drinking isn’t that you’re doing too little—but that you’ve decided anything less than a dramatic change doesn’t count?
In this revisited episode of the Alcohol Minimalist Podcast, Molly explores the all-or-nothing thinking that can make sustainable change harder than it needs to be.
You’ll learn why the Doable Drink Plan starts with meeting yourself where you are, how perfectionism can quietly undermine progress, and why small, repeatable changes can help you build trust in yourself.
Molly also examines the long-standing belief that abstinence is the only “real” way to change your drinking. Alcohol-free breaks can absolutely be helpful, but the thinking behind the action matters. Are you choosing a break because it supports your long-term goals—or because you believe anything less isn’t good enough?
In this episode:
- Why perfectionism can sabotage progress
- How “this isn’t enough” thinking keeps people stuck
- Why small wins matter
- The role of the Doable Drink Plan
- How to think about alcohol-free breaks without turning them into a test
- Why sustainable change is built through continuous improvement
The question isn’t simply, “Am I doing enough?”
A better question may be:
“Is what I’m doing helping me build the skills and confidence I need for sustainable change?”
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
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