Welcome to Think Thursday from the Alcohol Minimalist Podcast — where we take a moment to pause, reflect, and recalibrate. This week, we’re honoring Mental Health Awareness Month by digging into a powerful insight from Brené Brown:

In this episode, Molly explores what that space looks like in everyday life and why it might be the real reason behind your emotional exhaustion — not just your schedule.

You’ll hear:

• Why busyness has become a badge of honor in our culture
• A personal story about raising four boys and how a simple narrative shift changed everything
• The difference between behavioral misalignment and mental misalignment
• How to identify the gap between your actions and your values
• A 3-step reflection practice to gently bring your life back into alignment

If you're feeling off, overwhelmed, or like you’re going through the motions — this episode will help you reconnect with what really matters.

Reflection Prompt

Write it down. Let it guide you.

Links Mentioned

• https://www.valuescentre.com/pva (optional paid resource Molly references for identifying your top values)
• Join the Alcohol Minimalist Facebook Group for deeper discussion
• Email Molly directly: molly@mollywatts.com

Memorial Day weekend often marks the unofficial start of summer—and for many, it can also signal the return of old drinking patterns. In this episode, Molly explores how to approach holiday weekends with clarity, confidence, and a sense of peace—whether you plan to drink or not.

You’ll learn:

• Why holidays feel neurologically “loaded” and how nostalgia and social cues activate habit loops.
• How mindfulness disrupts old behavior patterns and quiets negative mental chatter by downregulating the Default Mode Network.
• The neuroscience of craving and why anticipation creates more dopamine than the drink itself.
• What to do if you overdrink—and how to reframe it without spiraling into guilt.
• Three planning prompts to help you stay intentional and proud through Monday and beyond.

Whether it’s your first alcohol-free Memorial Day or just another chance to practice moderation, this episode will help you prepare your mind, your habits, and your heart for a peaceful summer.

Referenced Experts & Resources:

• Dr. Jud Brewer, neuroscientist & author of Unwinding Anxiety and The Craving Mind
  Listen to my interview with Dr. Jud Brewer →
• Dr. Anna Lembke, psychiatrist & author of Dopamine Nation
  Listen to my interview with Dr. Anna Lembke →

Key Takeaway:
You’re not required to drink to have fun. You’re not obligated to say yes to anything you don’t want. Your relationship with alcohol is yours to define—especially on holiday weekends.

Join the Conversation:
Come join our private Facebook community:
Alcohol Minimalists: Change Your Drinking Habits

Work With Molly:
Ready for deeper transformation? Learn more about my coaching programs and resources at:
👉 mollywatts.com

In this deeply honest and science-backed episode, Molly explores a topic that often gets misunderstood in the world of personal development: toxic positivity.

While optimism, hope, and gratitude are powerful tools for creating a more peaceful relationship with alcohol—and life in general—Molly dives into the real science of why ignoring negative emotions does more harm than good.

Learn how suppressing your feelings can lead to stress overload, impaired decision-making, and disconnection, and how true emotional resilience means feeling your emotions, not avoiding them.

What You'll Learn:

• Why toxic positivity isn't helpful (and can actually be harmful)
• What happens in your brain when you suppress emotions
• How emotional suppression affects your mental and physical health
• The difference between emotional resilience and emotional repression
• A powerful, practical method to process emotions with the Four S Belief System:
  1. See – Gain awareness of what you're thinking and feeling.
  2. Soothe – Offer self-compassion and calm your nervous system.
  3. Separate – Distinguish between facts and the story your brain is telling you.
  4. Shift – Choose small, believable thoughts that help you move forward.

Takeaway Message:
You don’t have to fake being okay. Feeling your emotions fully and honestly is what allows your brain to process them and grow your resilience. It’s not about avoiding discomfort—it’s about learning to navigate it with care.

Let’s Practice Together:
Take a deep breath and ask yourself: Where have I been pushing myself to stay positive instead of allowing myself to feel honestly? Your emotional truth is the beginning of your clarity.

Resources & Links:

• Learn more about the Four S Belief System inside Molly's programs: mollywatts.com
• Free E-book: Alcohol Truths – How Much Is Safe?
• Connect with Molly on Instagram: @alcoholminimalist

Subscribe & Review:
If this episode resonated with you, share it with a friend and leave a review on Apple Podcasts or Spotify—it really helps others discover the podcast!