Quick Tools for Instant Urges: Tabling and Short Checks

What if the shift from mindless to mindful drinking could change everything? In this episode, Coach Cole sits down with Rhoda and Wendi to share what coaching inside The Path really looks like—compassionate, practical, and doable. Together, they uncover the small, repeatable steps that turn autopilot drinking into a conscious choice. From creating space in the middle of urges to redefining success one brick at a time, you’ll hear real-life strategies for how to stop giving in to alcohol urges and build lasting freedom.

In Rhoda’s Session:

Moving from mindless to mindful drinking with awareness and self-compassion

Redefining success: tiny “brick by brick” wins, not just streaks

Using short-term resets (2 days, even 10 minutes) to build confidence

Practicing “data points” instead of shame spirals when slips happen

How to stop giving in to alcohol urges by creating a small pause and water-first routine

Navigating social situations (Mahjong, Bunco) with mindful choices

Breaking the cycle of self-criticism and comparison

And additional topics…

In Wendi’s Session:

Recognizing the job alcohol is doing (numbing, emotional regulation)

Creating quick “table it” strategies when urges hit in real life

Learning to observe urges with curiosity rather than dread

From mindless overwhelm to mindful naming of sensations (chest tightness, racing thoughts)

How to stop giving in to alcohol urges by separating yourself from the urge with the “rock” visualization

Reframing urges as normal emotional waves, like grief—not failure

Building self-trust through repeatable, real-life mindful practices

And more…

Cole Harvey is a certified Naked Mind Senior Coach. For years, he felt lost and used alcohol as a way to cope, until he decided to go alcohol-free and focus on finding his purpose. Through curiosity, self-compassion, and adventure, he transformed his life. As a habit change and mindset coach, Cole helps young men understand themselves, build better habits, and find meaning.

Learn more about Coach Cole: https://thisnakedmind.com/coach/cole-harvey/

Episode links:

nakedmindpath.com

Related Episodes:

Getting Past Emotional Drinking Triggers - Reader’s Question - E616 - https://thisnakedmind.com/ep-616-readers-question-getting-past-emotional-drinking-triggers/

Understanding the Urge to Drink | Alcohol Freedom Coaching | E799 - https://thisnakedmind.com/understanding-the-urge-to-drink-e799/

How Do I Beat Alcohol Cravings? | Reader’s Question | - E700 - https://thisnakedmind.com/ep-700-readers-question-how-do-i-beat-alcohol-cravings

Ready to take the next step on your journey? 

Visit https://learn.thisnakedmind.com/podcast-resources for free resources, programs, and more. Until next week, stay curious!

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