How to Be a Mindful Drinker: Cut Down, Take a Break, or Quit

How to Be a Mindful Drinker: Cut Down, Take a Break, or Quit

by Laura Willoughby, Jussi Tolvi


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A practical support plan to help you take control of your alcohol intake, with tools to track progress, deal with triggers, social stresses, and stay on track for the long term.

Fed up with hangovers? Worried about your health or your bank balance? Or just want to feel your best every day of the week? Without preaching or waffling, How to Be a Mindful Drinker will help you to understand your drinking behaviour and plan your self-moderation goals.

Drawing on highly successful behaviour-change tools and techniques, How to Be a Mindful Drinker is designed to guide you toward moderate drinking habits, so that you can live the life you want and put alcohol in its place. Alongside expert advice and guidance, action plans, diagrams of strategies, and motivational quotes from real Club Soda members, the book also includes support strategies for social situations that you can carry into the future. Take control and discover how to change your drinking for good - not just during Dry January or Sober for October.

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Product Details

ISBN-13: 9781465492470
Publisher: DK
Publication date: 12/24/2019
Pages: 224
Sales rank: 464,417
Product dimensions: 5.30(w) x 7.70(h) x 0.70(d)

About the Author

Previously a "no off-switch drinker," Laura Willoughby found it hard to give up drinking with no organization or guidance to support her—she considered existing programs too extreme. So she set up Club Soda. A campaigner and "movement maker," her mission is to create a world where no one feels out of place if they don't drink. The techniques and tools in the book have been developed by her business partner Jussi Tolvi, a moderate-drinking Finn and behavioral change specialist, and health coach Dru Jaeger.

Table of Contents

Welcome to Club Soda 6

About mindful drinking 8

About changing your drinking 10

About changing your life 12

About this book 13

Making the most of this book 15

Part 1 Beginning

You and your drinking 20

Starting where you are 22

Becoming mindful 24

Stories about drinking 28

Willpower has its limits 32

Discovering your "why?" 34

How I changed my drinking: Laura's story 36

My story: my drinking 38

Getting started 46

Living with intention 48

Choosing how to change 50

Making plans 52

Measuring progress 54

Overcoming obstacles 56

Believing in yourself 58

Avoiding perfectionism 60

You are ready 62

How I changed my drinking: Anja's story 64

My story: my beginnings 66

Part 2 Changing

Drinking and your health 74

Your body 76

Nutrition 78

Energy 80

Sleep 82

How I changed my drinking: Butch's story 84

My story: my body 86

Drinking and your mood 90

Feeling good 92

Sadness 94

Stress 96

Anxiety 98

Boredom 100

HALT 102

How I changed my drinking: Jack's story 104

My story: my mood 106

Drinking and other people 110

Socializing 112

Confidence 114

Support 116

Celebrations 118

Dating 120

Sex 122

Relationships 124

Children 126

Work 128

How I changed my drinking: Melissa's story 130

My story: my relationships 132

Part 3 Living

What to drink instead 138

Choices, choices 140

0.5% is alcohol-free 142

What to order 144

Beers 146

Wines 148

Spirits 150

Tonics and mixers 152

Sodas 154

Shrubs 156

Home brews 158

How I changed my drinking: Jussi's story 160

My story: what I'm drinking 162

Advanced behavior change 164

Reviewing your intentions 166

Motivation 168

Rewards 170

Habits 172

Distractions 174

How I changed my drinking: Brynn's story 176

My story: changing my behavior 178

Practical problem solving 182

Withdrawal 184

Triggers 186

Cravings 188

Ambivalence 190

The "f*ck it" button 192

Getting back on track 194

How I changed my drinking: Sarah's story 196

My story: solving my problems 198

What's next? 202

Being a mindful drinker 204

Finding the others 206

Asking for help 208

Keeping going 210

Looking back, looking forward 212

How I changed my drinking: Dru's story 214

My story: what's next for me? 216

Index 220

Authors and acknowledgments 222

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