Would you like to reduce your alcohol consumption by 80 percent so you can enjoy drinking socially without relying on alcohol to manage your stress, anxiety, lo...
EP189 Minisode: Are you attracting friends who make you better?
In today’s episode, Colleen dives into the balancing act of self-awareness and how it shapes not just our choices, but our fulfillment. She shares her raw personal journey of realizing that she had built a life that looked great on the outside—checking all the right boxes—but left her feeling empty. Instead of blaming external circumstances, she started asking better questions: Am I actually interested in what I’m doing? Am I feeling truly engaged, or just performing? What do I want more of in my life—and what do I no longer need? This episode is about curiosity, not judgment. If you’ve ever had a nagging feeling that something isn’t quite right, but you can’t put your finger on it—this conversation will help you explore the real source of that disconnect and how to gently shift toward what actually energizes you. Key Takeaways: 1. The Difference Between Interest and Obligation Just because you’re good at something doesn’t mean you actually enjoy it. Being surrounded by people with shared interests is fulfilling—if those interests are truly yours. The more aligned you are with your own desires, the less effort it takes to engage. 2. When You’re Not Fully Present, It’s a Sign Feeling distracted or disengaged in a conversation? That’s useful data. If you often find yourself “playing along” but not actually excited, that’s worth noticing. It doesn’t mean you have to ditch people—it means you get to explore what you are really drawn to. 3. Self-Awareness Creates More Meaningful Connections The most fulfilling relationships happen when we are fully ourselves. Instead of trying to force interest in things that don’t resonate, consider what does spark curiosity for you. Adjusting your social landscape doesn’t have to be dramatic—small shifts in how you spend your time can lead to major fulfillment. Actionable Steps to Tune into Your Own Interests: ✔ Notice when you feel engaged vs. when you’re on autopilot. Is this activity (or person) energizing you—or are you just going through the motions? ✔ Shift from judgment to curiosity. Instead of thinking, I should like this, ask: Do I actually like this? ✔ Give yourself permission to explore. What’s something you’ve always been curious about but haven’t pursued? ✔ Take small steps toward what excites you. You don’t need to overhaul your entire life—start with one simple shift. Homework: 🚀 Pay attention this week— when are you fully engaged, and when are you just “there”? Even subtle awareness can help you start making choices that feel more like you. You'll see Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem? Transcript: https://docs.google.com/document/d/1QkJJJP8wFU2bhEttUs64TY5rcXJYqEzsPj_5IpX60ZU/edit?tab=t.0
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EP188 Minisode: My happy hangover story
In today’s episode, Colleen shares a powerful perspective shift that can change everything about how you experience drinking—without focusing on drinking at all. Instead of obsessing over how much you drink, the real work is learning how to respond to yourself after you drink. She walks through a personal experience of having a hangover without guilt, shame, or frustration—just curiosity, self-care, and a deep understanding of what led to the decision in the first place. This episode will help you in your journey to break free from the belief that drinking is the problem and show you why emotional inflammation—shame, guilt, and self-judgment—is what actually keeps you stuck. Key Takeaways: The Real Cause of Alcohol Use Disorder (It’s Not the Alcohol) The root issue isn’t how much you drink—it’s how you think about your drinking. The cycle of overdrinking is fueled by guilt, stress, and the belief that you should be doing better. Alcohol use disorder is 90% a thinking problem and only 10% a drinking problem. Why Self-Judgment Keeps You Stuck The perception that you failed after drinking too much triggers stress and hopelessness. The more you believe drinking is a problem, the more your brain craves a way to escape that stress. The key to breaking the cycle isn’t drinking less—it’s removing the emotional charge from your drinking. How to Have a Hangover Without the Emotional Drama The way you treat yourself after a setback determines what happens next. Self-compassion leads to curiosity and learning, which makes future change easier. The most powerful shift is learning to accept yourself, no matter what. Actionable Steps to Shift Your Mindset About Drinking: 1. Separate Your Drinking from Your Self-Worth Instead of asking, “Why did I do this again?” ask: “What was going on before I made this decision?” Drop the judgment—just gather data and learn from it. 2. Reframe How You Think About Overdrinking Overdrinking isn’t a failure—it’s information. You don’t need to promise yourself you’ll “never do this again.” What if nothing has gone wrong? What if this is part of the process? 3. Take Care of Yourself Without Punishment Instead of beating yourself up, create a self-care plan for the next morning: ✅ Drink water, eat nourishing food, and get some fresh air. ✅ Move slowly and give yourself space to rest. ✅ Remind yourself: “I am learning. I am growing. I am okay.” Homework: The next time you wake up feeling regret about drinking, pause and ask: ✔ “What if nothing has gone wrong?” ✔ “What would it feel like to be kind to myself right now?” ✔ “How can I take care of myself today—without punishing myself?” Because the truth is, it’s not your drinking that needs to change—it’s your relationship with yourself. Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?
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EP187 The Secret to Self-Control (It’s Not Willpower)
How many times have you woken up with a nasty hangover and sworn that you’ll never make that mistake again? But as soon as the pain goes away, so does the motivation to keep your promise. In this episode, I teach you how to create an emergency hangover kit. So you are prepared to see your inevitable setbacks as opportunities for growth instead of shameful failures. Hangovers serve an essential purpose in the healing process. Once you start learning from your mistakes, you will stop repeating them. —Click here to BOOK A DISCOVERY CALL if you’re ready to fully commit to your personal growth and do the work to get emotionally sober. Side effects include an 80 percent reduction in drinking. You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Click here to get my free PRIVATE podcast on How to Reduce Drinking by 80%. —NEW! Colleen’s doing Q&A episodes! Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question. Your name will not be mentioned on air! —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer and YouTube https://www.youtube.com/@hangoverwhisperer –Click here to take the QUIZ: Do you have a drinking problem or a thinking problem? Transcript: https://docs.google.com/document/d/1QkJJJP8wFU2bhEttUs64TY5rcXJYqEzsPj_5IpX60ZU/edit?tab=t.0
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EP186 Minisode: Planning to drink... what if i want more?
In today’s episode, Colleen unpacks a common fear for those trying to reduce their drinking: What if I want more? If you’ve ever found yourself preoccupied with making sure you have enough alcohol to get through an event—or worrying that you shouldn’t want more—this episode will shift your perspective. Instead of battling with your brain over how much you’ll drink, Colleen introduces a powerful mindset shift: Ask yourself how you can support yourself to feel satisfied and complete with what you actually want. Key Takeaways: 1. The Thought “What If I Want More?” Is Just Mental Noise The fear of not enough is a learned response, not a fact. It’s like an old song on the radio—just because it plays doesn’t mean you have to listen. The key is to stop reacting to the thought and start questioning it. 2. How You Frame the Goal Changes Everything Alcohol use disorder thrives on negative goals (I don’t want to drink too much). Shifting to a positive goal (I want to enjoy one glass of wine and feel satisfied) gives your brain a clear, achievable task. Your brain is always trying to solve for what you want—make sure you’re giving it the right instructions. 3. Your Environment & Actions Matter More Than Willpower Instead of focusing on resisting more, focus on setting yourself up for success. Example: Before drinking, pour yourself a mineral water or another enjoyable drink so your brain already feels relaxed. Visualizing yourself feeling happy and complete after a single glass helps reinforce the experience before it happens. Actionable Steps to Make One Glass Enough ✔ Reframe the Question: Instead of What if I want more? ask, → How can I support myself in feeling satisfied and complete with one glass? ✔ Set a Positive Goal: Visualize yourself feeling happy with just one glass. Imagine how good it will feel to go to bed clear-headed and content. ✔ Prep Your Environment: Have a second drink option ready that isn’t alcohol (like mineral water & ginger juice). Shift your focus to social connection or relaxation, not just the drink. ✔ Recognize Old Thought Patterns: When you catch yourself thinking What if it’s not enough? remind yourself—it’s just an old habit, not a truth. Homework: 🚀 Next time you plan to have a drink, practice setting a positive goal. Instead of thinking, I don’t want to overdo it, think: I want to enjoy a single glass and feel happy when it’s gone. Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?
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EP 185 Minisode: How to access upstream willpower
In today’s episode, Colleen breaks down why willpower is an exhausting and unsustainable way to change your behavior. If you’ve ever tried to “power through” not drinking or force yourself into good habits, only to fall back into old patterns, this episode will shift the way you think about change. Instead of relying on willpower to control your drinking, your eating, your productivity, or anything else, Colleen shows you how to design an environment that makes success inevitable—without the mental struggle, without the exhausting inner battle, and without feeling like you're constantly fighting against yourself. Key Takeaways: 1. Willpower is a Finite Resource—You Will Run Out Willpower is just forced focus—it’s what you use when you don’t actually want to do something. The more decision fatigue, stress, or depletion you experience, the less willpower you have. If you’re relying on willpower to avoid drinking at night, you’re already set up to fail. 2. External Rewards Make You Feel Powerless We are conditioned to chase performance-based rewards—grades, promotions, social validation. This mindset makes success feel scarce—like you have to constantly prove yourself to earn your own power. If someone (or something) gives you power, it’s not actually yours. 3. You’re Not Chasing a Goal—You’re Chasing a Feeling It’s not about not drinking, it’s about how you think not drinking will make you feel. When you place your self-worth in achieving a goal instead of designing a life that supports you, you create an exhausting cycle of struggle. Real power comes from creating a life where you feel good right now—not just after you hit some goal. Actionable Steps to Make Change Easy 1. Stop Beating Yourself Up—Start Observing Instead Instead of thinking, I need more willpower, ask: “How can I make this easier for myself?” Notice the conditions that lead to overdrinking, and shift your environment—not just your mindset. 2. Design Your Success Instead of Forcing It If your goal is to drink less, don’t just “try harder”—change your surroundings. Example: Instead of sitting in front of the TV and trying not to drink, switch up your routine. Take a bath, read in a different room, go for an evening walk—anything that naturally moves you away from the habit. 3. Make Your Future Self’s Life Easier Instead of spending willpower on not drinking, use it to set up a better tomorrow: ✅ Get a good night’s sleep. ✅ Hydrate and eat nourishing food. ✅ Move your body and reduce stress before it builds up. The more you invest in yourself today, the less you’ll need to rely on willpower tomorrow. Homework: Ask yourself: ✔ Where in my life am I forcing things instead of designing things? ✔ How can I change my environment so I don’t have to struggle as much? ✔ What if my power wasn’t in my performance, but in how I take care of myself? Because real power doesn’t come from proving yourself—it comes from setting yourself up for success. Click here to BOOK A DISCOVERY CALL. If you’re ready to fully commit to your personal growth and do the work to get emotionally sober (side effects include an 80 percent reduction in drinking),You'll walk away from our call with a clear understanding of how to get the skills you need to transform your life. Do you want help from Colleen with a situation you’re struggling with? Click here to submit your question for Colleen’s NEW Q& A episodes. Your name will not be mentioned on air! —Want daily updates from me? Find me on TikTok @hangoverwhisperer and IG @thehangoverwhisperer —Click here to TAKE THE QUIZ: Do you have a drinking problem or a thinking problem?
Would you like to reduce your alcohol consumption by 80 percent so you can enjoy drinking socially without relying on alcohol to manage your stress, anxiety, loneliness and boredom when you're by yourself?
Most high achieving women assume over-drinking is caused by a lack of willpower--or worse, the incurable disease of "alcoholism." So they beat themselves up and avoid asking for help because they feel ashamed and out of control.
Whether you’re a daily drinker who can’t break the habit, or you're still going to sobriety meetings even though you don’t drink anymore, the real problem is that you don’t trust yourself.
Which means it’s not about the alcohol. It’s about your relationship with yourself.
I’m an intuitive drinking coach helping professional women learn how drinking less (or not at all) is actually a superpower, even when the idea of giving up the only thing that helps them quiet their mind feels impossible.
The solution to alcohol use disorder is a FEELING. If you felt comfortable in your own skin and at ease in your life, you would drink like someone who is comfortable and at ease!
Join me each week for holistic, evidence-based strategies to fix your dopamine deficit, regulate your nervous system, cure imposter syndrome, manage sugar cravings, improve your sleep and reclaim your mental health so you no longer have the urge to escape your own body.
Get happy, not sober. Because happy people don’t drink themselves into a stupor.
Brasil