How to Drink Less
You don’t have to hit rock bottom. You don’t need to call yourself an alcoholic. And you definitely don’t have to commit to never drinking again if that feels too scary.
How to Drink Less is for anyone who’s ready for a healthier, more intentional relationship with alcohol—whether you’re just starting on your sober-curious journey, trying to cut back on drinking, or looking for a new way to control alcohol cravings without relying only on willpower.
Hosted by sobriety coach and hypnotist Adriana Cloud, this podcast combines practical neuroscience, psychology, and mindset coaching to help you:
—understand why you drink (and sometimes overdrink);
—retrain your brain’s reward system and habit loops;
—stop drinking on autopilot;
—manage cravings without feeling deprived;
—build confidence and emotional resilience as you drink less;
—feel more in control around alcohol.
No judgment, no scare tactics, and no pressure to be perfect—just practical tools and compassionate support from someone who’s been there.
As a former daily drinker, Adriana knows firsthand how challenging it can be to break a habit that's been decades in the making. Now, as a certified Gray Area Drinking coach and hypnotist, she uses her training and personal experience to help others take the leap and build the beautiful sober (or sober-ish) life they truly want.
Ready to change your drinking habits and feel better—for good? Start listening today.
Learn more at www.adrianacloud.com.
- Update frequency
- every 6 days
- Average duration
- 18 minutes
- Episodes
- 27
- Years Active
- 2025
25. 5 Practical Tips for How to Drink Less
Mindset matters. But sometimes, you just want to know what to do.
In this episode, I’m sharing 5 practical, doable tips to help you drink less—without needing more willpower or motivation. These are …
24. Is "One Day at a Time" Keeping You Stuck?
You’ve probably heard the advice to take it "one day at a time," and in early recovery, that can be incredibly helpful. But what if it’s also what’s keeping you stuck?
In this episode, I’m exploring w…
23. What Else Is True?
When you find yourself thinking “I need a drink” or “A drink would feel so good right now,” this one powerful question can help you pause, shift your perspective, and choose what actually serves you.
…
22. What to Do When You’ve Had Too Much to Drink
Whether you meant to take a night off and didn’t… Whether you planned to stop at one glass of wine and didn’t… Whether were doing so well with your dry streak and then that night happened…
I’ve got yo…
BONUS: Cravings, Humor, and the Power to Choose—with Rachel Hart on Take a Break
Cravings are one of the most misunderstood parts of changing your drinking habit. Recently, I was a guest on Rachel Hart’s Take a Break podcast, and last week I shared part 1 of that conversation as …
21. Alcohol Can't Solve Your Problems
Ever had one of those days when you’re overwhelmed or exhausted and think, “A drink will make me feel better”?
You're not alone—and you're not wrong that it feels like it helps. That first drink bring…
BONUS: My Conversation with Rachel Hart on the Take a Break Podcast
This bonus episode is a special one. A few months ago, I was a guest on Take a Break, the podcast hosted by master coach Rachel Hart—creator of the Drink Archetypes and author of The Ultimate Guide t…
20. Do You Even Like Drinking?
Many people assume they struggle to cut back on drinking because they like it too much.
But what if you don’t actually like drinking as much as you think you do?
In this episode of How to Drink Less, w…
19. The Power of a Pause
Most drinking happens on autopilot. One minute you’re thinking about wine… and the next, the glass is in your hand.
In this short but powerful episode, I’ll teach you one simple practice that can help…
18. How to Say No to a Drink
You’ve decided you want to cut back. Maybe even stop drinking altogether. But how do you actually say no to a drink—especially when everyone else is drinking?
In this episode, I’m breaking down the pr…
17. You Are Not Powerless over Alcohol
You’ve probably heard the phrase “We’re powerless over alcohol.” It’s one of the most common beliefs in AA and traditional recovery circles. But what if it’s not true?
In this episode, I’m challenging…
16. When You Numb the Bad, You Numb the Good
We often talk about alcohol as a way to take the edge off—but what if it's also taking the shine off?
In this episode, we explore how alcohol doesn’t just dull pain, stress, or anxiety—it also numbs y…
15. Yes, You Can Change—But There’s a Catch
We say we want to drink less. But do we really want to change—or do we just want to avoid the consequences of overdrinking?
In this episode, I invite you to look beneath the surface and get radically …
14. What Is Alcohol Taking Away?
In last week’s episode, I invited you to ask: What is alcohol giving you?
In this companion episode, we explore what alcohol might be taking from you. Not just the obvious consequences of drinking, bu…
13. What Is Alcohol Giving You?
If you're trying to drink less, it might feel counterintuitive to ask yourself what alcohol is giving you. But understanding the real reason you're reaching for a drink is the key to changing your re…
12. Why Your Motivation Matters
If your main reason for drinking less is to avoid the shame, hangovers, or health risks... that’s totally understandable—but it might not be enough.
In this episode, I talk about the difference betwee…
11. What's a Sobriety Coach—and Do You Need One?
If you’ve ever wondered what a sobriety coach actually does—and whether you need one—this episode is for you.
I’m answering the most common questions I get about the work I do:
- who I work with and exac…
10. It’s Okay to Still Want Alcohol
Have you ever felt ashamed for still wanting a drink even though you’d decided to cut back or quit? Then this episode is for you.
So many people believe that if they truly wanted to change, they would…
9. How to Feel Your Feelings without Numbing Them
If you’ve ever reached for a drink just to take the edge off—because you were stressed, bored, anxious, or just overwhelmed—this episode is for you.
I unpack the emotional side of drinking: why we use…
8. Saying No to Alcohol Isn’t the Hardest Part
Most people assume the hardest part of drinking less is saying no to alcohol. But what if that’s not true?
In this episode, I share why the real challenge of changing your drinking habits isn’t about …