Ep 59: Toolkit 101: Practical Ways to Build Positive Habits | Alcohol Toolkit |

Ready to break the drinking cycle? In this toolkit episode of The Big Drink Rethink, host Anna Donaghey shares the science of habit formation and why relying on willpower alone often fails when trying to change drinking behaviours. She breaks down James Clear's habit loop concept and provides practical, actionable strategies for creating lasting change through small, intentional adjustments rather than dramatic overnight transformations.

Anna explores how to work with your brain's natural wiring instead of against it, introduces the power of "friction" in breaking unwanted habits, and shares personal examples of how tiny changes can lead to significant shifts in behavior.

Tune in to learn specific techniques for tracking new habits, the importance of identity in behavior change, and how to approach setbacks with self-compassion rather than judgment.

Here are the highlights:

00:00 Introduction

03:52 Changing drinking habits involves working with the brain's habit system

08:15 Understanding the habit loop reveals that habit change involves reprogramming

13:47 Make alcohol less accessible to encourage thoughtful decisions.

18:24 Focus on self-care to replace drinking habits

22:07 Self-care involves healthier responses to triggers like drinking

27:10 Drinking less varies daily; challenges are learning opportunities

29:45 Focus on how you want to feel when adopting new behaviours

35:22 Track daily activities to feel stimulated.

🔗 Get all the free resources from the series at: Toolkit Optin

Anna’s group coaching community ‘Unstuck!’ helps identify your alcohol ‘stories’ and beliefs, breaking the cycle of alcohol and all the shame that goes with it. For more information and to find out how to join, please follow this link: Unstuck! community information

To further explore your relationship with alcohol, check out Anna’s self-guided programme, The Big Drink Rethink Experiment: https://www.thebeliefscoach.com/the-big-drink-rethink-experiment

And apply the code POD99 to purchase for just £99 as a podcast listener

If you’re loving the podcast and would like to give Anna a warm, fuzzy feeling of appreciation, then you can buy her a coffee:

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: thebeliefscoach.com

LinkedIn: linkedin.com/in/annadonaghey

Instagram: instagram.com/bigdrinkrethink

Produced by winteraudio.co.uk