Sara and Heather share all about meditation and its transformative effects. Discussing the history, benefits, and practical tips for incorporating meditation into daily life. Useful strategies are also given to make meditation more accessible, even for those with busy minds. Heather & Sara also emphasize the role of meditation in stress reduction, self-awareness, and emotional regulation, particularly in supporting an alcohol-free lifestyle.   00:00 Introduction to the Podcast 00:39 The Power of Meditation 01:06 Celebrity Influence on Meditation 01:59 Personal Meditation Journeys 08:15 The Science Behind Meditation 10:10 Meditation and Brain Health 18:42 Meditation and Alcohol-Free Living 20:20 Addressing Alcohol Triggers 20:58 Improving Self-Awareness 22:51 Enhancing Emotional Regulation 25:58 Fitting Meditation into Your Day 31:04 Simple Meditation Techniques 35:13 Categorizing Your Thoughts 38:08 Challenge and Social Media Engagement 38:38 Conclusion    Want to try out the Unplug app for 30 days? CLICK HERE to check it out.    Cited Sources:   https://www.hellomyyoga.com/blog/facts-about-meditation/   https://www.thegoodbody.com/meditation-facts/   https://mindfulnessbox.com/interesting-facts-about-meditation/   https://www.onlinepsychologydegree.info/amazing-facts-about-the-science-of-meditation/ ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

It's the 30th episode of the No More Wasted Days podcast!! Sara and Heather share their journeys and success of staying sober while traveling. They share their personal stories, and offer tips and strategies for staying alcohol-free during vacations and trips. The discussion covers various aspects of sober traveling, from creating an alcohol-free bucket list to setting clear intentions, and the value of having support systems in place. 00:00 Welcome to the No More Wasted Days Podcast! 00:37 Celebrating Milestones and Listener Appreciation 01:39 Life Updates and Personal Reflections 02:00 Navigating Social Situations Without Alcohol 04:02 Observations and Experiences in a Small Town 05:48 Discovering Non-Alcoholic Beverages 10:32 Traveling Without Alcohol: Success Stories 16:50 Reflecting on a Sober Trip 17:45 Managing Short Trips with Family 18:42 Challenges of Flying Sober 21:05 Tips for Alcohol-Free Travel 22:23 Creating an Alcohol-Free Bucket List 24:25 Setting Intentions and Boundaries 27:16 Building a Sober Travel Toolbox 33:10 Final Thoughts and Community Support ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather celebrate Sara's five-year alcohol-free anniversary. After recapping personal milestones like birthdays and Mother's Day, Sara shares five valuable lessons she'd tell her past drinking self, such as recognizing the hidden stress alcohol causes and understanding its addictive nature. Together, they emphasize the possibilities and joys of an alcohol-free life, offering hope and inspiration to listeners.   00:00 Welcome & Personal Updates: Celebrations and Reflections 00:52 Discussing Sober Birthdays and Mother's Day Experiences 05:00 Introducing the Daymakers Community 05:43 Celebrating Five Years Alcohol-Free: A Personal Journey 06:49 Adding to the Flock: A Unique Anniversary Celebration 08:39 Advice to My Drinking Self: Reflecting on Five Years of Sobriety 18:28 Meet Heather: Your Guide to Joy and Freedom 19:20 Five Life-Changing Insights for My Past Drinking Self 19:39 #1: The Truth About Being 'Tired' 21:59 #2: Finding Patience and Reducing Stress Without Alcohol 25:21 #3: Rethinking Alcoholism and Addiction 28:33 #4: Embracing Fun and Freedom in Sobriety 31:13 #5: Building a Dream Life Beyond Alcohol 32:55 Inspiring Final Thoughts and Community Encouragement ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather dive into the concept of thought work, providing insights into understanding and managing the inner critic. Heather shares her personal milestones and discusses how inner voices shape our behavior. Strategies to externalize and reframe negative thoughts are explored, alongside a discussion on the impact of quitting alcohol on mental health. They highlight the importance of kindness and non-judgment towards oneself, and introduce exercises to foster a more positive, compassionate self-dialogue. 00:00 Welcome to No More Wasted Days! 00:48 Life Updates and Celebrations 03:06 Exploring Thought Work and the Inner Critic 03:57 Unpacking the Inner Critic 05:36 The Journey of Quitting Drinking 14:39 Engaging with the Daymakers Community 16:14 Rewiring Our Brains: Thought Work in Action 24:36 Concluding Thoughts and Next Steps ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather get to talk with guest Sarah Rusbatch, Sarah is the author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age.   Sarah shares her personal journey from starting to drink at 14 in England to becoming a heavy drinker in her adult life and how moving to Australia with two young children led her to use alcohol to cope with loneliness, boredom, and stress. After numerous attempts, Sarah fully embraced sobriety in 2019, retrained as a coach, and wrote 'Beyond Booze: How to Create a Life You Love, Alcohol-Free.' The book, aimed at midlife women, focuses not on sobriety for its own sake but on building a fulfilling life without alcohol. Sarah's story struck a chord with thousands of women, leading her to support others in navigating midlife without alcohol. The episode also addresses the challenges of menopause and alcohol, societal pressures, and the importance of self-advocacy in healthcare.   00:00 Welcome to No More Wasted Days 01:03 Celebrating Sobriety and Empowering Midlife Women 02:55 The Journey to Sobriety: A Personal Story 05:55 The Impact of Alcohol on Life and Relationships 10:45 From Personal Transformation to Helping Others 13:26 Deep Dive into 'Beyond Booze': Themes and Insights 22:05 Navigating Perimenopause Without Alcohol 34:10 Closing Thoughts and Resources   Please go follow Sarah on social media: CLICK HERE to follow her on instagram.   If you’re ready for more support from Sarah, check out all of her material and learning tools on her website – CLICK HERE to head to her website. And CLICK HERE to join Sarah Rusbatch's Facebook Community  ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the concept of the 'sobriety toolbox’. They offer listeners a comprehensive guide to resources and strategies that support sobriety. They discuss personal experiences and emphasize the importance of community, routines, hobbies, and self-care practices that aid in managing cravings and maintaining an alcohol-free lifestyle. Additionally, they share insights on how to create a personalized sober toolkit, highlighting the role of therapy, gratitude, tracking apps, and social media in their sobriety journeys.    00:00 Welcome & Introduction to the Sobriety Toolbox 01:27 Personal Check-ins and Sobriety Journeys 08:37 Exploring the Sobriety Toolbox: Definitions and Personal Stories 11:18 Building Your Sobriety Toolbox: Practical Tips and Strategies 16:09 The Power of Community in Sobriety 19:09 Journaling, Mantras, and Affirmations: Essential Tools for Sobriety 19:58 Harnessing Gratitude to Shift Your Mindset 20:35 Diving Deep into Journaling Practices 22:34 Exploring Hobbies for a Fulfilling Life 24:55 Building Your Sober Toolbox: Apps and Trackers 26:36 Establishing Routines for Success 31:21 Expanding Your Sober Toolbox: Therapy and Screen Time Management 34:32 Wrapping Up: Your Personal Sober Toolbox ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather celebrate Heather's three-year alcohol-free anniversary. Heather reflects on her sober journey, including her decision to quit drinking, the challenges of the first few days, and the importance of support systems like therapy and sober communities. She also shares her battle with breast cancer during early sobriety. Heather reveals three key lessons learned from her sobriety: alcohol and addiction are boring, deciding to quit is the hardest part, and the significance of self-discovery. The episode closes with encouragement for listeners to seek support and self-improvement.   00:00 Welcome to No More Wasted Days 00:58 Heather's Hilarious Restroom Key Story 02:44 Celebrating Sobriety and the Joys of Sober Birthdays 05:04 Join the Daymakers Community: A Call to Action 05:54 Heather's Journey to Sobriety: The Early Days 12:38 The Battle with Breast Cancer and Sobriety 20:27 Three Key Lessons from Heather's Sobriety Journey 26:15 Wrapping Up: The Power of Community and Self-Improvement ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days Podcast, hosts Sara and Heather explore the concept of alcohol labels, particularly challenging the stigma of being called an alcoholic. They introduce alternative terms such as sober, alcohol-free, in recovery, and Cali sober, emphasizing personal choice in how one identifies their relationship with alcohol. They discuss the significance of recognizing alcohol use disorder (AUD) as a more modern and less stigmatizing term than alcoholic. They also touch on the fluidity of recovery and the openness to change how one identifies with their alcohol use over time.    00:00 Welcome & Introductions: Meet Your Hosts Sara and Heather 04:49 Revisiting the Term 'Alcoholic': A Deep Dive 08:24 Exploring Alcohol Use Disorder (AUD) and Its Impacts 14:36 Personal Reflections: Identifying with AUD 19:13 Understanding Alcohol Use Through the DSM-5 21:38 Exploring Sobriety Terms: From Alcohol-Free to Recovery 22:07 The Journey of Embracing 'Alcohol-Free' 23:12 Understanding 'In Recovery' and Its Personal Journey 24:12 Navigating the 'Cali Sober' Lifestyle 28:55 Transitioning to a Book Club Discussion 30:10 Empowerment in Sobriety: Choosing Your Identity 34:08 Communicating Your Sobriety Journey to Others ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather discuss the topic of rediscovering yourself after quitting drinking. They discuss how alcohol can cloud one's true identity, leading individuals to question who they are without it. They highlight the science behind why people feel low after quitting due to dopamine depletion and how this affects motivation and pleasure. The episode offers three approaches to finding oneself again, including understanding and managing the ego, breaking free from the comparison trap, and a unique exercise to help listeners identify their true selves. The hosts emphasize the ongoing nature of self-discovery and the importance of embracing this process, encouraging listeners to participate in the community and coaching for further guidance.   00:00 Welcome & Introduction to Finding Ourselves After Ditching Alcohol 01:40 The Journey of Self-Discovery Without Alcohol 03:32 Understanding the Impact of Alcohol on Identity and Health 10:04 Exploring the Ego in Our Alcohol-Free Lives 19:29 The Journey of Self-Discovery and Sobriety 19:31 Navigating Ego and Self-Reflection 21:17 Embracing Curiosity and Continuous Learning 23:27 Confronting Comparison and Cultivating Joy 28:58 Rediscovering Your True Self Through Reflection 37:37 Closing Thoughts and Community Engagement   Do this activity that Sara went through at the end of the episode to help find your true identity as a non-drinker.   Picture yourself all alone.What do you choose to do?Start creating time to do those things again Picture yourself as a child/teenagerWhat did you love to do when you were alone.Make time for that again Close your eyes and think of a time you felt immense joy all on your own.What were you doing?Can you do that again?   ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather dive into the topic of grieving your drinking self, a concept many might not anticipate when embarking on an alcohol-free journey. They share their personal experiences and struggles with letting go of their past selves who engaged in drinking, discussing how this process involves navigating through the five stages of grief: denial, bargaining, depression, anger, and finally acceptance. The episode serves as a continuation of their grief series, aiming to shed light on the emotional challenges of quitting drinking and finding peace in acceptance of a new, alcohol-free identity.   00:00 Welcome to No More Wasted Days: Continuing the Conversation on Grief 00:51 The Personal Journey: Grieving Our Drinking Selves 01:01 Introducing the Daymakers Community: Your Support Network 07:39 The Five Stages of Grief and Your Drinking Self 26:52 Navigating the Journey Together: Community and Support 27:21 Wrapping Up and Where to Find Us ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the complex subject of grief. They approach this heavy topic with a focus on educating listeners on how to 'spiral up' and use understanding of grief to ease its burden. Heather & Sara offer personal experiences with grief, including the loss of loved ones and the unique grief of losing a pet. They explore the definition of grief, its impact on the brain, and its potential to drive individuals towards addictive behaviors, emphasizing the importance of staying alcohol-free during such times. The episode covers the concept of grieving one’s 'drinking self' as part of recovery. They also touch on the five stages of grief, providing insight into each stage and offering advice on how to support others going through loss. The hosts share stories from their lives to illustrate how grief has affected them and how being alcohol-free has allowed for healthier processing of loss.The episode concludes with a reminder that grief is not linear and stresses the importance of compassion and self-care.   00:00 Welcome to No More Wasted Days: Spiraling Up Instead of Down 01:35 Lightening the Mood with Corny Jokes 02:09 Navigating the Teenage Brain and Parenting Challenges 04:17 Understanding and Managing Grief 06:18 The Impact of Grief on the Brain and Addiction 07:17 Personal Stories of Grief and Sobriety 14:47 Grieving the Loss of a Pet and Finding Comfort 17:42 The Five Stages of Grief Explained 20:28 Supporting Others Through Grief and the Importance of Community 25:14 Wrapping Up: Grief, Sobriety, and the Daymakers Community   ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.   ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

Want to join the 30 Day Alcohol Free Challenge?? CLICK HERE and join us.  We start on April 1st.  I hope to see you there!   ************************************************   In this episode of The No More Wasted Days Podcast, hosts Heather and Sara explore the essential topic of setting and maintaining personal boundaries, especially in the context of an alcohol-free lifestyle. They delve into how boundaries are crucial for personal well-being and relationships, while discussing the common challenges, like fear of conflict or desire to please others, that make setting boundaries hard. The importance of clear, kind, and honest communication when enforcing boundaries is emphasized, alongside practical tips, such as using the 'B-I-F-F' method (Brief, Informative, Friendly, and Firm) to communicate more effectively. The hosts share personal experiences and insights on overcoming the difficulties of boundary-setting, and encourage listeners to reflect on their values and non-negotiables to establish healthier boundaries. Additionally, they touch on the role of sobriety in enhancing self-awareness and the capability to maintain boundaries. The episode also highlights resources available for further support, including the 'Daymakers' community and a 30-day alcohol-free challenge.   00:00 Welcome to the No More Wasted Days Podcast! 00:37 The Importance of Boundaries in Life and Sobriety 03:53 Understanding What Boundaries Are and Aren't 06:14 Personal Stories on Setting Boundaries 10:37 The Challenge of Setting Boundaries with Family 11:00 Boundaries, Control, and Self-Discovery 20:31 Practical Tips for Communicating and Enforcing Boundaries 32:56 Reflecting on the Journey and Looking Ahead And as mentioned in the episode. CLICK HERE to listen to Episode 11 where we chat all about values! ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara is joined with a guest host - her husband, Ryan. They discuss their journey to sobriety as a couple. They share insights into their personal experiences with alcohol, how quitting drinking has changed their lives, impacted their parenting, and strengthened their relationship. Ryan touches upon his drinking history, reasons for deciding to quit alcohol, and the positive outcomes since making that choice. This episode serves as an in-depth look at the challenges and benefits of giving up alcohol from the perspective of a couple who decided to embark on this journey together.   00:00 Kicking Off with a Special Guest: Sobriety and Partnership 01:45 Join the Alcohol-Free April Challenge! 03:16 Ryan's Journey to Sobriety: A Personal Tale 12:19 The Power of Quitting Together: A Couple's Perspective 16:06 Life After Alcohol: Building Dreams and Houses 19:27 Reflecting on Past Drinking Habits 21:08 The Fear of Losing Fun in Sobriety 22:10 First Sober Camping Experience: A New Perspective 24:43 Overcoming Cravings and Embracing an Alcohol-Free Life 29:58 The Importance of Community Support in Sobriety 32:25 Parenting Without Alcohol: Challenges and Realizations 36:24 Wrapping Up ************************************************   Want to join the 30 Day Alcohol Free Challenge?? CLICK HERE and join us.  We start on April 1st.  I hope to see you there!   ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather dive into the effects of alcohol on the brain and body, aiming to empower listeners on their alcohol-free journey with science based insights and practical tips. They discuss various chemicals like GABA, dopamine, and endorphins, which are affected by alcohol consumption, presenting the impact on the body's systems and simulating the 'buzz'. Additionally, they offer strategies for recreating these effects in healthier ways.    00:00 Introduction and Episode Overview 00:59 Understanding the Buzz from Alcohol 01:50 Life Updates and Personal Stories 03:29 Joining the Daymakers Community 03:49 The Science Behind the Buzz 05:51 Effects of Alcohol on the Brain 11:17 The Role of Dopamine in Drinking 14:40 The Impact of Endorphins 18:41 Rebuilding and Supporting Brain Health 22:51 Stress Reduction Techniques and Dopamine 23:27 Natural Ways to Boost Dopamine 24:48 Dance Your Way to Happiness 25:18 The Power of Exercise and Stretching 25:49 The Magic of To-Do Lists 28:33 The Role of Serotonin in Confidence 29:14 Boosting Serotonin Through Socializing and Self-Care 31:55 The Euphoria of Endorphins 33:11 Natural Ways to Boost Endorphins 33:11 The Power of Laughter and Music 37:03 The Joy of Tattoos and Spicy Food 40:34 Conclusion: Taking Care of Your Mental and Physical Health   ************************************************   Want to learn more about journaling in your alcohol free journey?  CLICK HERE to listen to Ep. 13: Journaling to Support Your Alcohol Free Journey.   Want to learn more about managing stress on your alcohol free journey?  CLICK HERE to listen to Ep. 9: Managing Stress without Alcohol   ************************************************   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather delve into the world of socializing without alcohol. Sara shares updates on moving out of her house in Oregon and the challenges involved, including a significant plumbing repair. The conversation shifts to strategies and insights on maintaining a social life without alcohol, addressing common concerns such as fear of missing out and social anxiety. Heather shares her experiences and tips for finding sober communities and creating fulfilling, alcohol-free social experiences. They discuss the importance of finding new hobbies to meet people and stay engaged, sharing personal stories and practical tips for navigating social situations without relying on alcohol.    00:00 Introduction and Invitation to the Daymakers Community 01:23 Sarah's Moving Updates and Challenges 04:25 Heather's Health and Personal Updates 05:21 One-on-One Coaching Invitation 05:51 Sober Socializing: Experiences and Fears 10:24 Societal Norms and Expectations about Alcohol 13:52 Practical Strategies for Sober Socializing 17:05 Exploring Sober Retreats and Visualization Techniques 18:02 The Power of Mocktails and Social Comfort 19:10 Promotion of Daymakers Coaching and Show Notes 19:32 Discovering New Hobbies and Socializing Without Alcohol 19:53 Rekindling Old Hobbies and Joining Community Choirs 22:31 Exploring Outdoor Activities and Creative Pursuits 22:58 Engaging in Fitness Activities and Online Workshops 25:02 Joining Local Communities and Exploring New Interests 30:20 Emphasizing Self-Care and Mental Health 31:22 Wrapping Up and Encouraging Podcast Reviews Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.   Want to check out the sober adventure retreat that Sara mentioned? CLICK HERE to follow Your Sober Pal Adventures which was founded by Laura at @yoursoberpal Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days podcast, Sara and Heather discuss the importance of managing cravings in one's alcohol-free journey. They provide tips for managing cravings in the short and long run, stressing the significance of maintaining daily routines, practicing mindfulness and meditation, maintaining a nourishing diet, staying physically active and nurturing positive thinking through practices like gratitude and affirmations. They also touch upon the use of social support, life coaching, therapy and community engagement in dealing with cravings. Lastly, they highlight the role of continuous personal and emotional growth in sustaining an alcohol-free lifestyle.   00:00 Introduction and Welcome 00:37 Discussing Cravings in Alcohol-Free Journey 01:18 Reflecting on February and Sober Super Bowl 02:56 Sober Valentine's Day Experiences 04:36 Invitation to the Day Makers Community 05:22 Managing Cravings: Short-Term Strategies 05:51 Understanding the HALT Method 11:07 The Role of Non-Alcoholic Drinks in Managing Cravings 13:56 Thinking Through the Drink: Playing the Tape Forward 16:16 Procrastinating the Drink: A Simple Yet Effective Strategy 18:43 Invitation to Check Out the Show Notes 19:19 The Importance of Vetting Your Coach 19:51 Reflecting on the Alcohol-Free Journey 20:11 Taking Care of Your Mind, Body, and Emotional Health 21:17 Grounding Techniques for Cravings 23:15 The Importance of Routines 25:25 The Power of Meditation 28:20 Nutrition and Movement for a Healthy Body 30:56 Creating Healthy Thought Patterns 34:06 Conclusion: Embracing the Alcohol-Free Lifestyle 34:15 Building a Larger Support System 35:09 Adding Workshops or Retreats to Your Journey   If you want to take a deeper dive into learning about routines, CLICK HERE to listen to Episode 6 all about routines in your alcohol free journey.  (This link is for Apple Podcasts, but you can find this episode wherever you listen to podcasts.)   Want to learn more about affirmations and practicing gratitudes? CLICK HERE to liisten to Episode 10 - The Mindset of a Non-Drinker  (This link is for Apple Podcasts, but you can find this episode wherever you listen to podcasts.) Lastly, you can try out the Unplug App for 30 days using this friends and family link from Heather and Sara to you. CLICK HERE to check it out.   Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.   Want to check out the sober adventure retreat that Sara mentioned? CLICK HERE to follow Your Sober Pal Adventures which was founded by Laura at @yoursoberpal Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of No More Wasted Days Podcast, Heather and Sara dive into a discussion around trauma. They talk about various types, symptoms and manifestations of trauma including physical, mental, emotional, environmental, and more. The episode further explores different ways to cope with trauma like practicing mindfulness, maintaining routines, spending time with supportive friends and family, therapy, and a cognitive behavioral technique called STOP.   They also remind their audience about the importance of avoiding substances while dealing with trauma and suggest some useful resources for trauma survivors.   00:30 Introduction and Welcome 00:44 Join the Daymakers Community 01:30 Personal Stories and Updates 03:39 Moving and Coping with Stress 06:45 Understanding Trauma 07:57 Types and Symptoms of Trauma 16:06 Coping with Trauma 24:11 STOP: An Emotional Regulation Technique 29:51 Conclusion and Farewell Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather discuss ways to navigate feelings of boredom during an alcohol-free journey. Tips discussed include list-making of productive and fun activities, engaging in hobbies and learning new skills, embracing peace and rest, and realizing that what may feel like boredom could be a newfound sense of peace. They also mention the importance of seeking support such as one-to-one coaching and participating in their Day Makers community.   00:30 Introduction to the Podcast 00:37 Personal Updates and Struggles 06:28 The Importance of Community Support 07:29 Managing Boredom After Quitting Drinking 10:09 Practical Tips to Stay Busy and Avoid Boredom 18:50 Exploring Childhood Hobbies 20:15 Discovering New Hobbies 21:13 The Role of Hobbies in Sobriety 25:53 Invitation to One-on-One Coaching 27:45 Embracing the Peace in Boredom 31:57 Conclusion: Embrace Your Time and Peace Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the importance and benefits of journaling. They share their own experiences with journaling, from their childhood to the present, and how it has helped manage their stress, anxiety, and journey towards sobriety. The hosts not only emphasize how journaling helped them understand their emotions and triggers but also provide a range of methods, from daily writing to visual journaling, to make this practice accessible for everyone.   00:30 Introduction and Welcome 00:46 The Story Behind the Daymakers Community 01:44 The Importance of Joining the Daymakers Community 02:08 The Power of Journaling 03:13 Childhood Journaling Memories 07:03 The Evolution of Journaling 12:12 The Benefits of Journaling 13:38 Different Ways to Journal 16:32 The Impact of Journaling on Personal Growth 23:38 Overcoming Addictions and the Role of Journaling 27:48 Conclusion and Invitation to Join the Daymakers Community Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather explore tips and tactics for self-forgiveness, specifically in relation to past alcohol addiction. Heather shares her battles with overcoming her transfer addiction to Sour Patch Kids.. Then they offer 10 strategies on forgiving one’s past drinking self. From accepting one’s past actions, loving oneself unconditionally, acknowledging emotions, and shifting focus towards the future. They also emphasize the supportive role of safe communities where stories can be shared and acceptance can be found. Finally, they encourage listeners to try out new hobbies or routines to aid in recovery, reaffirming that everyone, including themselves, are works in progress.   00:30 Introduction and Welcome 00:38 New Year's Resolutions and Personal Goals 00:57 The Struggle with Sour Patch Kids Addiction 02:17 Food Habits and Tracking Progress 03:16 The Challenge of Overcoming Sugar Cravings 04:36 The Journey to Forgiving Your Drinking Self 05:02 Invitation to Join the Daymakers Community 06:00 Understanding Guilt and Shame in Recovery 08:03 10 Ways to Forgive Your Drinking Self 32:21 Conclusion and Final Thoughts Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today. Follow the podcast on Social Media: IG: @nomorewasteddays.pod   Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial   Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach