What if making one intentional, alcohol-free day didn’t have to feel like a test of willpower or a white-knuckle challenge you had to survive? In this practical solo episode, your host Anna Donaghey shares a clear, step-by-step structure for what a supported, intentional day off drinking can look like in real life.

Inspired by a listener who found Dry January a “white-knuckle ride,” Anna explores why sustainable change isn’t about deprivation or strict rules, but about adding support, care, and intention into your day. She’ll walk you through gentle but powerful tools you can use: from a simple morning check-in and choosing your mantra, to micro-habits that help transition from work mode to rest mode without defaulting to a drink.

No matter if you’re struggling to string one alcohol-free day together or just want to experiment with drinking less, this toolkit breaks it down into doable, kind steps so you can approach the question of drinking with more choice and less self-judgment.

Here are the Highlights:

00:00 Welcome back and the listener question behind this episode

00:55 Why lasting change is rarely about willpower

01:39 “I struggle to put even one alcohol-free day together”

03:02 Sustainable change is about adding support, not just removing alcohol

04:07 What does one intentional alcohol-free day actually look like?

05:26 Starting with a gentle morning check-in (and why it matters)

07:27 Have a “coffee with yourself” and checking in on your needs

09:25 Choosing a mantra to anchor your day

15:29 Micro-rests and working with the day you really have

17:36 Hydration as an act of self-care, not just another box to tick

20:45 How being well-resourced softens evening cravings

21:08 Dealing with the “witching hour”

23:33 Finding new rituals to mark the threshold between work and rest

26:20 The importance of identity cues, not just discipline

27:31 Ending the day with a gentle reflection (not a journaling marathon)

30:30 One intentional day is always worth coming back to

33:30 How to get more support with the Thirsty For More Mindset Lab.

Anna’s book "What Are You Thirsty For? Rethinking Alcohol and The Life You Want", is now out in the world for you to buy!

Order your copy, access her free tools and explore her coaching programmes at: https://thebigdrinkrethink.com/

The Thirsty For More Mindset Lab is Anna’s ‘inner circle’ - a calm, thoughtful space where conversations continue, patterns are explored, and things begin to make sense. Find out more at: https://thirstyformore.substack.com/

If you appreciate the podcast and would like to show a bit of love, you can donate the cost of a coffee here. It helps support the time and care that goes into making the show: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the...

What if the limits we feel around age, change, and possibility aren’t real but simply old, worn-out stories we’ve inherited? In this energising episode, Anna Donaghey is joined by Allison Davis, traditional naturopath and author of ‘Sixty is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make it Happen’, to bust wide open the myth that it’s ever “too late” to rethink your life or your drinking.

Together, Anna and Allison explore the deep-seated cultural scripts that tell us when we should want less, slow down, or shrink our dreams. Allison shares her own journey: becoming a new mom at fifty, reclaiming her health in her mid-fifties, writing a book at sixty, and refusing to let a single decade define what’s possible. You’ll hear how small, sustainable routines, what Allison calls the “self-perpetuating circle of purpose” can help us create vibrant lives at any age.

Here are the Highlights:

00:00 Rethinking the script on age and alcohol

00:41 The “too late” myth and culturally inherited limitations

02:15 Allison’s story: parenting, fitness, writing, and starting new chapters

08:30 How the narratives about age take root and how to question them

13:02 Introducing the “circle of purpose”

15:02 Why real longevity is about energy, not just living longer

16:00 Learning to listen to your body (instead of just managing it)

19:13 Alcohol, numbing, and re-awakening to what you really need

25:00 The role of the inner critic

32:40 The power of “threshold moments”

34:02 Rethinking “world work”: purpose, connection, and creating a life worth living

39:06 Loneliness and the vital importance of connection as we age

42:08 Introducing the Sixty-Day Dare: baby steps toward a bigger, richer life

43:00 Why sustainable change is always made up of doable, micro-shifts

46:46 Simple places to begin: water, movement, and intentional choices

48:13 “Is this enough?” The question that can start everything over, at any age.

Anna’s book "What Are You Thirsty For? Rethinking Alcohol and The Life You Want", is now out in the world for you to buy!

Order your copy, access her free tools and explore her coaching programmes at: https://thebigdrinkrethink.com/

The Thirsty For More Mindset Lab is Anna’s ‘inner circle’ - a calm, thoughtful space where conversations continue, patterns are explored, and things begin to make sense. Find out more at: https://thirstyformore.substack.com/

If you appreciate the podcast and would like to show a bit of love, you can donate the cost of a coffee here. It helps support the time and care that goes into making the show: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and...

What if change doesn’t start with a dramatic rock bottom or a grand decision, but with the tiniest flickers of awareness? In this reflective episode, Anna Donaghey shines a light on those often-overlooked “tiny clarity moments”, the split seconds when you see your drinking, and your habits, with fresh honesty.

Anna shares personal stories and insights from her work as an alcohol mindset coach, exploring how real transformation rarely starts with ultimatums or huge declarations. Instead, it begins with small, honest realisations. Noticing when a drink isn’t actually enjoyable, seeing the mismatch between the promise and reality of alcohol, or catching yourself pouring a glass before you've even decided if you want it.

This episode is for anyone who’s wondered even briefly about their drinking. If you’ve been waiting for a dramatic sign or a clear plan, this is your permission to start smaller. Sometimes all it takes is noticing what’s already there.

Here are the Highlights:

00:00 Welcome back to The Big Drink Rethink

00:40 What are “Tiny Clarity Moments”?

01:38 Why big changes often start with small, quiet recognitions

02:16 How overlooked thoughts are actually the seeds of awareness

03:12 Examples from Anna’s own journey

04:27 Catching the gap between self-stories and reality

05:17 Let moments percolate, don’t force change

07:12 Understanding your drinking triggers

10:06 Why you don’t need rules, labels, or willpower

11:19 The discomfort of awareness

12:07 Prompts to gently explore your own tiny clarity moments

13:35 Introducing the Thirsty Ffor More Mindset Lab

14:32 Let small things be noticed, because that’s where change begins.

Anna’s book "What Are You Thirsty For? Rethinking Alcohol and The Life You Want", is now out in the world for you to buy!

Order your copy, access her free tools and explore her coaching programmes at: https://thebigdrinkrethink.com/

The Thirsty For More Mindset Lab is Anna’s ‘inner circle’ - a calm, thoughtful space where conversations continue, patterns are explored, and things begin to make sense. Find out more at: https://thirstyformore.substack.com/

If you appreciate the podcast and would like to show a bit of love, you can donate the cost of a coffee here. It helps support the time and care that goes into making the show: https://buymeacoffee.com/bigdrinkrethink

About the host Anna:

Anna is a certified Alcohol Mindset Coach, trained by Annie Grace of This Naked Mind. Drawing on her own journey out of alcohol addiction, she now helps others explore and control their drinking. With a career spanning 25 years as a Strategist in the Advertising industry, she combines her own lived experiences, with great insight into what makes us tick and what influences us to behave the way we do.

Connect with Anna:

Website: thebigdrinkrethink.com

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