The Chronicle
Anna Charles
Source
- 90 Days Later - Your Guide to Alcohol FreedomHost· podcast
Recent
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
223. The Off Switch
You've been saying it for years. "I have no off switch." And you've been treating it like it's just a fact about you. But think about it for a second. Where is it? Where exactly on your body is this switch? There isn't one. There never was. And in this episode I'm going to show you why that story is the thing keeping you stuck and how simple it actually is to change it. If you're ready to find your off switch properly, book a free consult call at tidycal.com/90dayslater/consult.
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
222. Client Success: Changing Your Alcohol Identity with Ishali
Perhaps you want to change your identity around alcohol, but wonder what that means in practice. If so you need to tune into today’s episode. I talk with my client Ishali about what her drinking used to be like, what it looks like today and how this has been the catalyst for so many other positive changes in her life. If you really want to change your identity around alcohol but feel stuck, you need to talk with me. I will map the exact path to step you from where you currently are to where you want to be. And it will be more fun than you think. Talk with me and I’ll show you exactly how. Book your free consultation call here: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
221. Changing Your Past
What you feel about your past isn't coming from what happened. It's coming from what you're thinking about it right now. And that's actually very good news. If you've been carrying shame, regret, or a quiet sense that you left it too long, this episode is going to change how you see all of it. Listen before you do anything else today. Book a free discovery call with me and we’ll work through it together at this link: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
220. High Quality Problems
Most people trying to drink less are asking themselves the same questions on repeat. Why do I keep doing this? Why can't I figure this out? Why does nothing ever change? Those questions feel productive. They're not. They're keeping you stuck in a loop you don't need to be in. This episode is going to change how you think about your drinking patterns entirely. Once you hear this, you won't approach the problem the same way again. Ready to stop circling this and start solving it? Book a free discovery call at https://tidycal.com/90dayslater/consult And if you want to join me for a free live training this Thursday on how to break the boredom-drinking loop, register at: https://90dayslater.co/training
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
Episode 219 When You're Stressed
Stress isn’t always big and obvious. It’s often just the grind of day‑to‑day life, and for a lot of people that’s when wine starts to feel like a way to take the edge off. In this episode, we talk about why stress isn’t something to get rid of completely but a signal worth paying attention to, and how drinking often turns into the quickest way to try to feel better. To get my help applying this to your own drinking, book a free consultation call with me. On that call I'l build the exact plan for you to reach your goals - whether it's to drink less or not at all. Book that call here: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
218. When the Wine Is Calling You
“The wine is calling me.” “It’s got my name on it.” We laugh when we say it. We know it’s not literally true. But what if that language is actually shaping what feels inevitable later? In this episode, we talk about why urges often feel like they come out of nowhere, how expectancy is different from actual desire, and how small shifts in language can change how powerful wine feels in everyday moments and social situations. And if you recognise this pattern in your own life and want help loosening its grip, you can book a free consultation call with me here: https://tidycal.com/90dayslater/consult Here is the link to register for March’s free training ‘The Discipline Trap’: https://90dayslater.co/training
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
217. Feeling Ready
You don’t need to feel ready to change. You just need to decide. In this episode, I unpack why waiting for calm, confidence, or certainty keeps so many people stuck, especially when it comes to drinking less. Feeling ready sounds sensible, but it’s often fear in disguise. We talk about why readiness is just a feeling, not a signal, and how action is what actually creates trust and momentum. If you’ve been telling yourself you’ll start when life settles down, this episode will challenge that in the best way. You’ll learn a simpler, more honest question to ask yourself, and why willingness matters far more than confidence. Press play if you’re tired of waiting for the perfect moment and want to start building change from where you are. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
216. Feeling Dread
Today we’re talking about dread. That heavy, uncomfortable feeling that shows up when you’re trying to drink less, do something differently, or step out of an old habit. In this episode, I explain why dread doesn’t mean you’re doing it wrong, and why waiting to feel confident or calm first is often the very thing keeping you stuck. You’ll learn how to befriend emotions like dread and still take action, whether that’s going to a social event, handling pressure to drink, or getting through an evening without defaulting to wine. This is about building authority over your emotional world, trusting yourself again, and realising you don’t need a different feeling to create a different result. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
215: Client Success - Creating Mental Freedom With Moira
Today’s episode is a little different. I’m joined by one of my clients, Moira, now a graduate of my 1:1 coaching programme. Listen in as we talk about what it’s really like to be successful on paper but quietly exhausted by the mental battle around drinking. We cover how alcohol became a release valve, why Dry January and periods of abstinence never quite solved it, and the moment Moira realised the problem wasn’t the alcohol itself but the constant thinking about it. You’ll hear Moira’s honest views on abstinence language, moderation rules, and why neither felt right for her. We talk about planning, discomfort, boredom, and how creating space changed everything. Not just her relationship with alcohol, but how she feels in her life. This episode is for anyone wondering, will this work for me, and is it worth it. If you’re looking for mental freedom and a personalised approach, tune in. And if you want support creating this for yourself, it starts with booking a free consultation call w
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
214: The What-If Spiral
The what-if spiral is completely normal. Our brains are wired with a negative confirmation bias, meaning they automatically scan for what could go wrong, especially when you’re changing a habit like drinking. What if I can’t figure this out. What if I don’t change. What if this is just how I am. In this episode, I explain why these thoughts feel so convincing, why they’re not happening in the present moment, and how letting future-based fears run today’s decisions is what keeps people stuck. You’ll also hear the core shift that actually breaks the spiral. We don’t wait to feel confident or calm to take action. We take action regardless of emotion. I’ll show you how to stop letting what-if thoughts decide your evenings and your social life, and how small, intentional actions dissolve fear faster than overthinking ever could. If you’re ready to step out of the spiral and into real momentum, press play. Before you listen, I want to invite you to a free training I’m hosting on 19 February
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
213: The Displeasure of Instant Gratification
Instant gratification is usually the reason people reach for wine. It works fast. It takes the edge off. It promises relief right now. But what if that quick relief is actually the thing keeping you stuck? In this episode, I turn instant gratification on its head and show you why the first few minutes are not the full story, and why drinking often creates more friction than freedom. If you’re trying to drink less and keep finding yourself negotiating, overthinking, or wondering why it doesn’t even feel that good anymore, this episode will land. I break down what’s really happening in your brain, how to zoom out of the moment, and how to choose calm and self-trust without white-knuckling. Press play and let’s change how this feels. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
212. Redefine the Problem
What if drinking isn’t actually your problem… it’s your brain’s solution? In this episode, I break down why focusing only on the behaviour keeps you stuck and why “I drink because I’m stressed” doesn’t get you very far. When you redefine what’s really happening underneath the urge, everything shifts. Your brain stops clinging to alcohol because you’re finally solving the real problem. This is the work that leads to ease, control and alcohol becoming irrelevant. DON'T MISS THE FREE TRAINING on Thursday 29 Jan at 1pm Central/2pm Eastern/7pm UK: "What to Do After Dry January (So It Actually Matters)". This is for you if you did Dry January successfully or not or even if you didn't but you kinda-woulda liked to have. Replays will be available to registrants. Register here: https://us06web.zoom.us/webinar/register/WN_5I21ypHmTNqxlw17lTQioA And if you want me right in your corner helping you uncover your patterns and change them for good, come book a free discovery call with me here: https:/
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
211. Should vs. Could
You’ve probably heard that saying “should” isn’t helpful, but rarely does anyone explain why. This episode unpacks how that tiny word fuels guilt, pressure, resistance and drinking patterns, especially for high achievers who hold themselves to impossible standards. When you swap “should” for “could,” your brain shifts from shame to choice and from pressure to power. That’s where real freedom begins. You’ll also be guided through a powerful exercise that reveals the honest reasons behind your drinking decisions. Download the Should vs Could worksheet at https://90dayslater.co/should-could/ Don’t just fill in the sheet - email it back to me for personal feedback. I read and will personally respond to every sheet so you experience real coaching insight straight away. And if you’d like me fully in your corner as you rewrite your relationship with alcohol, book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
210. When You're Impatient for Progress
Impatience is one of the most misunderstood parts of changing your relationship with alcohol. When progress feels slow, it’s easy to assume something isn’t working, when in reality you’re often right in the middle of the learning phase. Wanting this to feel easier can create mental friction that actually slows you down. Not because you’re doing it wrong, but because your brain is adjusting to doing something new. Discomfort doesn’t mean danger. It usually means growth. In this episode, I break down why impatience shows up, how it quietly pulls you off course, and what to do instead so you keep building momentum without pressure or self judgment. If you’re ready to stop negotiating with yourself and start moving through evenings, social situations, and urges with more ease and self trust, book a discovery call. I’ll help you build a plan that fits your life and shows you how to make alcohol take up less space in your head. It’s your turn. Book your call here: https://tidycal.com/90daysl
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
209. Comfort Entitlement
What if the real reason it feels so hard to stick to your drink plans is not willpower at all, but the quiet belief that it should feel comfortable. The moment things feel awkward, restless, or hard, your brain tells you something has gone wrong and sends you straight back to the familiar pour. In this episode I walk you through comfort entitlement, how it shows up in your evenings, and why there is discomfort both ways whether you drink or do not. Tune in to learn how to choose the discomfort that leads to the life you actually want. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
208. Asking for Help
What if the hardest part of changing your drinking is not the cravings or the habits but the idea that you should be able to do it alone. In this episode we talk about why asking for help feels so uncomfortable for high achievers and why it is the one skill that can speed up everything you want. Tune in to hear how support makes the change easier, not harder, and why now is the perfect moment to let yourself be helped. I’m offering that help right now. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
207. Discomfort Avoidance
What if the real reason you reach for a drink has nothing to do with wine at all. What if it is your brain trying to dodge a tiny moment of discomfort. The mental buzz. The restlessness. The feeling of wanting out. Discomfort avoidance is clever and quiet and it can shape your whole evening without you noticing. Tune in to discover why the real freedom comes from doing the opposite. When you learn how to feel the discomfort you usually escape, everything shifts. Urges lose their power and you feel more capable and more in control. This is the kind of accomplishment that builds confidence and turns drinking into a choice rather than a need. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult Link to the Holiday Freedom Bundle: https://kickstart.90dayslater.co/hfb-buy
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
206. Learn. Apply. Practice. Repeat.
This week we are getting into the part of change most people avoid: real practice. Not thinking about it, not planning it, actually doing the reps that make 6 p.m. feel easier. I will show you why learning alone does not shift your drinking, how to use the practice loop, and how repetition is what builds your Off Switch. We will walk through simple examples you can use tonight and a seven-day sprint to build momentum fast. And if you are listening during Black Friday week 2025, you will hear how to access my special 8 months for 6 coaching offer, which is perfect if you feel you need more time or want extra support to feel secure while you make these changes. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
205. When You Want A Drink But You Don't Know Why
Ever want a drink but can’t explain why? You’re not stressed or celebrating—you just feel that pull. That foggy “I don’t know” is your brain avoiding discomfort. In this week’s episode, I’m talking about how confusion keeps you stuck and how to get specific, slow the spin, and trust yourself to figure it out. 🎧 Listen now wherever you get your podcasts, or book a call to start making alcohol irrelevant in your life. Book a free discovery call and let’s get clear on what it is you really want: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
204. Pre-Gaming
You know that “getting ready” drink? Music on, messages pinging, maybe a quick glass of wine before heading out. In this episode, we talk about why pre-gaming happens and why it’s one of the easiest habits to change. For some people, it’s about wanting to feel the celebration before the celebration. For others, it’s about calming the nerves before walking into a social event. Either way, it’s emotional prep. But what if you didn’t need it? What if the excitement or calm you want is already there? Learn how to keep the fun, lose the dependency, and walk out the door feeling great before the night even begins. Ready to feel confident without the pre-game? Book your free discovery call and let’s make that your new normal: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
Sober October - What Will You Carry Forward?
As Sober October wraps up, don’t just tick it off and move on. Pause and ask: What did I learn? What worked? What do I want to carry forward? In this episode, we celebrate the wins (even the tiny ones), reflect without judgment, and look at how to keep your momentum going into November. Most people who complete Sober October know exactly when they’ll drink again - November 1st. Right!? But what if you bucked the trend? What if this time felt different? You’ve gathered a month’s worth of awareness and proof that you can do hard things. Now it’s time to decide how you’ll use it. If you’ve had even a glimpse of what freedom could feel like this month, this episode will help you build on it - not lose it. Ready to make that freedom your new normal? Book your free discovery call today and let’s make the holidays the moment it all starts to feel easy. 👉 Book your call here: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
202. Sober October Halfway In
Halfway through Sober October and feeling... mixed? Maybe proud, maybe tired, maybe counting down the days till November 1st. That’s normal. But if you’re white-knuckling your way through, fighting urges, or beating yourself up because you slipped — this episode is for you. We’re talking about what to do if the streak’s been broken, how to stop powering through and start learning through , and why the goal isn’t a perfect month — it’s progress that lasts long after October ends. If evenings still feel hard or you’re ready for personalised support, book a free discovery call with me . Together we’ll figure out what’s keeping you stuck and start building the calm, confident relationship with alcohol you actually want. Book your call here: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
201. Sober October: What to Expect
If you’re taking part in Sober October, here’s the truth: it’s not all glow and clarity. Expect it to be hard. Expect it to feel strange when the routine shifts. And if you’re not going fully alcohol-free, expect to feel a bit underwhelmed — like you’re not exactly “crushing it.” That’s okay. You’re not performing, you’re experimenting. Every small choice not to drink on autopilot teaches your brain something valuable. In this episode, I share what to really expect during Sober October — the messy, normal, and surprisingly powerful parts. From the urges to the boredom to the people already planning their November 1st drink, I’ll show you how to approach this month with curiosity instead of pressure. If you’re ready to turn this experiment into lasting freedom, book your free discovery call using this link: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
200. Cut Back - Now What?
You have cut back your drinking. Now what? At first it takes a lot of focus: tracking, planning, paying close attention to your triggers. But once you get some results, things start to feel easier and maybe even a little boring. That is when the brain whispers, “Great, we are done. Can we stop all this effort and just go back?” If you have ever felt wobbly in this stage, or wondered what comes next once the nightly glass is not such a battle, this episode is for you. I will show you why that wobble is normal, how to move beyond drink counts into identity and long-term confidence, and what it really takes to turn progress into lasting freedom. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
199. The Boredom Pour
You’ve taken wine off the table, but now what? In this episode, we dig into what really happens when alcohol used to be your go-to reward and nothing else seems to scratch the itch. You’ll learn why the “I deserve it” mindset feels so powerful, how your brain responds to alcohol in ways that build habit fast, and why you might feel flat or deprived without it, even if you don’t want to drink. If you’ve stopped drinking but still feel like something’s missing, this conversation will help you understand why. And more importantly, what to do next. Book a free discovery call and let’s explore what reward could look like without the wine. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult And don’t forget to sign up to The Freedom Lab. A new and more inspired way to spend Sober October - whether you want to abstain completely or just learn to drink less. Sign up here: https://kickstart.90dayslater.co/tfl-eb
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
198. Drinking to Escape
When life feels overwhelming, do you find yourself reaching for a drink just to switch off? In this episode I explore the difference between craving the alcohol itself and craving the escape it promises. From late nights when your mind will not stop racing, to heavy responsibilities at work or home, to moments of grief or stress that feel too big to bear, drinking to escape can feel like the only option. But it quietly chips away at your resilience and keeps you stuck. You will learn why willpower alone is not enough, how to normalise emotions without numbing them, and practical ways to create real comfort in your body when everything feels too much. If you have ever told yourself, “I will cut back once life calms down,” this episode will show you how to stop waiting and start building resilience right now, no matter what is happening in your life. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult 👉 Want
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
197. Craving the Drink or the Comfort?
When you crave a drink, are you really craving the wine, or the comfort you believe it will bring? In this episode I explore the difference, because so often it is not the alcohol you actually want. It is the relief from stress, sleeplessness, pain, or just the endless chatter in your head. Once you can see that distinction, everything begins to change. I will share real-life examples, practical tools, and a playful reframe that helps you meet your body’s need for comfort without pouring a glass. You will learn how to pause, how to experiment with new ways of caring for yourself, and how to start breaking the cycle of chasing relief that never lasts. Book a free discovery call and let’s explore what reward could look like without the wine: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
196. Is the Drink the Fun Part?
We tell ourselves the glass in our hand is what makes a night fun. That the drink is the sparkle, the release, the reason an evening feels special. But if that were true, then people who don’t drink would never have fun — and no event could ever be enjoyable without alcohol. In this episode, I unpack why our brains confuse permission with pleasure , how alcohol piggybacks on moments we’ve already decided are “fun time,” and why those nights often come with consequences that don’t feel so fun the next day. You’ll hear real-world examples of how fun actually gets created, plus simple tools you can use to reclaim joy without needing a glass in your hand. If you’ve ever wondered whether it’s really the drink that makes the night, this conversation will give you the proof it isn’t — and show you how to create the kind of fun that doesn’t leave you with regret. Ready to build real freedom around alcohol? Book a free discovery call with me today here: https://tidycal.com/90dayslater/consult B
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
195. The Pressure of Holding It All Together
“ Holding it all together” isn’t just about your to-do list. There’s the action of doing it, the belief you should be able to do it all, and the crushing pressure of being the one everyone relies on. In this episode, I unpack those three layers and show why wine feels like the shortcut release, but never actually lightens the load. You’ll hear real-life examples from work, home, and relationships, plus practical ways to ease the weight without needing a glass in your hand. If you’ve ever felt like drinking is the only way to exhale, this conversation will help you find new options for relief and remind you that your worth has never depended on holding it all together. Ready to create real freedom around alcohol? Book a free discovery call with me today: https://tidycal.com/90dayslater/consult
- podcast· 90 Days Later - Your Guide to Alcohol Freedom
194. Why Do I Do This to Myself?
Last week we explored the regret that comes from not starting sooner. This week I am diving into the other kind of regret, the one that shows up the morning after when you wake up frustrated and think, “Why do I do this to myself?” On the surface, it sounds like a reasonable question. But the truth is, it is not curiosity at all, it is criticism dressed up as reflection. And that keeps you stuck. In this episode, I will show you why that question is really a roadblock, the three common responses people fall into after a night that did not go as planned, and the one that actually leads to lasting change. If you have ever found yourself replaying the night and beating yourself up, this is the conversation that will help you step out of shame and into supportive curiosity instead. Listen now and then book your free discovery call with me to put this into practice in your own life: https://tidycal.com/90dayslater/consult