Alcohol Minimalist: Mindful Drinking & Behavior Change

We tend to think of hearing as something that happens in our ears, but hearing is really a partnership between the ears and the brain. And growing research suggests that when hearing begins to decline, it may have implications for cognitive health as well.
In this episode of Think Thursday, Molly explores the connection between hearing loss and dementia risk, including what the latest research says about whether hearing aids may help protect cognitive function.
You’ll learn:
Why hearing loss is considered a potentially modifiable risk factor for dementia
How “effortful listening” may place additional demands on the brain
The role social isolation may play in the hearing–cognition connection
What the ACHIEVE trial found about hearing aids and cognitive decline
Why hearing aids cannot currently be said to prevent dementia
Signs that it may be time to have your hearing evaluated
Simple ways to protect your hearing from noise-related damage
The takeaway: protecting your hearing isn’t just about preserving sound. It’s another practical way to support the connection between your brain and the world around you.

Research mentioned:
The 2024 Lancet Commission on dementia prevention
The ACHIEVE randomized clinical trial
2026 World Health Organization dementia risk-reduction guidance
2026 multinational research on hearing aid use and probable dementia

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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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We often think we need confidence, motivation, or certainty before we act—but the brain usually works in the opposite direction.
In this Think Thursday episode, Molly explores how the brain uses prediction, feedback, and experience to update what it believes is possible.
You’ll learn:
Why the brain constantly predicts what will happen next
How prediction error gives the brain new information
What Albert Bandura’s research on self-efficacy tells us about building confidence
Why actually doing something creates evidence that thinking and planning cannot
How feedback can recalibrate confidence over time
Why uncertainty does not automatically mean a decision is wrong
How small experiments can build both confidence and clarity
A simple process to try:
Notice the prediction
Take the smallest action that can test it
Look honestly at the feedback
Update what you believe
Confidence is not always the entrance requirement. Sometimes it is what your brain builds after you walk through the door.
Key takeaway: You don’t always act because you know. Sometimes you know because you acted.

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This week on the Alcohol Minimalist podcast, I’m revisiting one of the most-downloaded episodes from the archives: a conversation about Alcohol Use Disorder (AUD), physical dependence, and why labels aren’t always the most useful place to start.
If you’ve ever wondered, Do I have a drinking problem? Am I drinking too much? Am I addicted? this episode will help you look at those questions with more clarity and less drama.
Alcohol Use Disorder isn’t determined simply by how much you drink. It exists on a spectrum from mild to severe and is based on how alcohol is affecting your behavior, health, relationships, and ability to control your drinking.
In this episode, we talk about:
How Alcohol Use Disorder is defined
Why comparing your drinking to someone else’s isn’t helpful
The difference between alcohol misuse, AUD, and physical dependence
Why withdrawal symptoms require medical guidance
How labels can sometimes keep us from honestly evaluating our drinking
Why the better question may be: Is alcohol creating results I actually want in my life?
An important safety note
If you regularly experience withdrawal symptoms such as shakiness, sweating, nausea, racing heart, or seizures when alcohol wears off, seek professional medical guidance before abruptly stopping drinking. Alcohol withdrawal can be serious.
You don’t need to wait for alcohol to become a severe problem before deciding to change.
Pay attention to the data. Look honestly at the results alcohol is creating. Then decide what one small change could move you toward a more peaceful relationship with alcohol.
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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Rumination can feel like problem-solving, but often it’s just repetitive thinking that keeps us focused on the problem instead of moving toward a solution.
In this revisited Think Thursday episode, Molly explores why our brains get caught in negative thought loops, how rumination can interfere with behavior change, and why overthinking itself can become a habit.
In this episode:
What rumination is—and how it differs from productive reflection
Why the brain believes replaying problems will help keep us safe
How rumination contributes to stress, anxiety, self-doubt, and analysis paralysis
Why repeated thoughts about past failures can make change feel impossible
How shifting from “Why?” to “How?” can move your brain toward solutions
The value of purposeful distraction for interrupting a thought loop
How self-compassion helps reduce rumination and build resilience
Why putting a time limit on problem-solving can keep you from overthinking
How the “name it to tame it” practice creates distance between you and your thoughts
The takeaway:
Your thoughts are not you—and you don’t have to follow every thought your brain offers.
Learning to notice rumination, interrupt the pattern, and intentionally redirect your thinking is another form of behavior change. The more you practice it, the easier it becomes to stop spinning your wheels and start moving forward.
Resources mentioned:
Susan Nolen-Hoeksema’s research on rumination
Ethan Kross, Chatter: The Voice in Our Head, Why It Matters, and How to Harness It
Kristin Neff’s research on self-compassion

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