Preparing to Easily Stop Drinking Alcohol
4.6 (40 ratings)
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Preparing to Easily Stop Drinking Alcohol

Learn how to successfully prepare yourself to quit drinking and build the life you want
4.6 (40 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
145 students enrolled
Created by Kevin O'Hara
Last updated 5/2017
English
Current price: $50 Original price: $85 Discount: 41% off
30-Day Money-Back Guarantee
Includes:
  • 10 hours on-demand video
  • 5 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Understand your habits and needs
  • Understand how alcohol shortcuts your natural education and screws around with your life from an early age
  • Know the six mindsets of habit change
  • Understand preparation, why we prepare, what prep tools you'll need, and how long the process will take
  • Understand the key to habit change
  • Understand the two forms of skill needed in any habit change
  • Understand how to replace your old habit with new habits, and why this is so important
  • Understand what new habits and behaviours you are going to build and why
  • Learn how to use habit chains
  • Learn how to chunk your goals down into more manageable tasks
  • Understand the power of marginal gains - a shortcut which will save you hours of wasted energy
  • Make sure your partner and family are on your side
  • Define your target goals using the SMART system
  • Achieve balance in your new life by selecting your goals from 12 life categories
  • Use a growth mindset so that nothing is unachievable
  • Use visualisation to boost your goal success rate
  • Use affirmations to build your self-confidence and boost your goal success rate
  • Understand what makes a great affirmation
  • Understand why your environment is much more controllable than you think
  • Get the most out of the closest people to you
  • Successfully quit drinking
  • Successfully quit thinking about drinking
View Curriculum
Requirements
  • There is no prior knowledge needed to take this course, just an open mind.
Description

This course is about preparing to quit drinking alcohol.

Most people fail within the first few days of their quit because they don't prepare properly. Quitting drinking is more than just not putting the alcohol into your mouth, that's only the first step. 

People who successfully quit alcohol know that to stay away from this poison in the long term means rebuilding or regenerating your life. This course prepares you for that rebuild.

You don't need any special skills or knowledge to take this course. You do need to apply yourself to all the steps provided. 

The course is laid out step by step, so all you have to do is follow along.

Who is the target audience?
  • You should take this course if you want the best chance of quitting drinking.
Curriculum For This Course
59 Lectures
10:05:11
+
Introduction to the Course
1 Lecture 05:48

Here's a brief introduction about what to expect from this course.

Preview 05:48
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Understanding Your Habits and Needs
14 Lectures 02:45:33
Where do you start to quit drinking alcohol? What are you actually doing when you’re stopping drinking alcohol?
Preview 10:38

What is a habit? How a habit is constructed or de-constructed? How does this all relate to your stopping drinking alcohol?

Preview 14:17

What are your real needs? Do you need to relax, socialize, and have fun, or are there much deeper needs that you need to fulfill?

Your Most Fundamental Needs
12:20

This tutorial will give you a better understanding of how so many areas of our lives are affected by achieving or not achieving our most basic needs.

Your Needs as an Alcohol Drinker
11:45

Maslow’s theory on needs gives us a pretty good benchmark for figuring out not only why we drink, but why we do most anything in this life. Understanding these things lets us see where we might have gone wrong, and more importantly, where we might start working to put things right.

Shortcutting Our Natural Education
09:24

Abraham Maslow said, "I suppose it’s tempting, if the only tool you have is a hammer, to treat everything like it’s a nail.” Using alcohol to sleep, relax, socialize, whatever the benefit you’re aiming at, is like using a hammer to knock a screw into a piece of wood. You seem to have achieved a shortcut but in end all you've done is ruin the screw and the wood. 

Seeing the World as a Nail
10:24

Now let’s take a look at some mindsets of change. These are 6 ways of thinking about change that will help you on your new journey.
Mindsets of Habits and Habit Change
12:20

Who are you as an alcohol user? Who do you want to be once you stop using? How you view yourself is massive, it’s huge, it’s the deal maker or the deal breaker. What you believe about yourself, plays a much bigger part in who you are than what you do. What you believe directs all your thinking. Your thinking directs all your action.

Your Persepective and Your Desire to Quit
11:59

How much control you have? What is your locus of control and how does that determine how you deal with your habitual behavior?

Where Lies Your Control?
08:49

Your control lies very much in your mind. Not only does it reside there, it’s shaped and consolidated there. That shaping can be positive or negative. You can choose to believe in your ultimate control of life, your responsibility for the rights and wrongs, or you can choose to believe that your path and journey are set using forces which are beyond your control. This tutorial is a look at how you can learn to be helpless.

Learned Helplessness, the Elephant, and the Rider
08:29

How much control do you have over your life? How much control do you have over the people around you, your environment, and you mind?

Preview 09:50

Where should you direct your focus when you are quitting drinking alcohol?

The Key to Changing Your Alcohol Habit
18:26

We normally think about skills as something to do with learning the piano, as a part of our jobs or businesses, and so on. But it’s more than that. A skill is anything that takes a certain amount of knowledge to do and that you can develop over time and with practice. The two forms of learning are acquiring the knowledge and putting that knowledge into practice.

The Two Forms of Skill - Learning and Practice
11:45

This is a recap of the main points in this section.

Recap
15:07
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Preparation
7 Lectures 01:00:35

What is preparation? What is it not?

What is Preparation?
08:27

Why do you need to prepare? Isn't it just better to dive right in and just stop drinking? 

Why Do We Prepare?
12:34

Keeping things as simple as possible is important. Keeping things simple allows you to put your focus where it is going to be best served. With that in mind, here's a very basic set of tools for your new journey.

Your Preparation Tools
09:58

Here's a rundown of what you can expect from the rest of this course.

What Does Preparation for Quitting Drinking Involve?
06:27

How long should the preparation stage of stop drinking alcohol last? 

How Much Preparation Do You Need?
08:16

Regardless of how much time you spend in thinking about the preparation, what you learn about preparing yourself and planning what to do next, it will come to nothing if you don't take the next step: action. 

Preparation Takes More Than Just Thinking, It Takes Action
08:23

This is a recap of the main points in this section.

Recap
06:30
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Know Yourself
7 Lectures 01:16:59

Why should you get to know yourself? Why put in the effort?

Do You Know Your Drinking Self? Why Get to Know Your Drinking Self?
10:28

Get to know your past alcohol thinking. Answer questions like:

How has alcohol affected your thinking and your physical well-being?

How has your thinking affected your drinking?

Did you like drinking when you first started?

What were your perceptions about drinking alcohol when you first started?

How often have you failed to do something that you should have done because of your drinking?


Getting to Know Alcohol Drinking Self - Past Alcohol Questions
18:21

Get to know your present alcohol thinking. We'll look at questions like:

What kind of behavior do you exhibit before you have been drinking?

What kind of behavior do you exhibit during your drinking?

What kind of behavior do you exhibit after you’ve been drinking?

What do you think about before/during/and after your drinking?


Getting to Know Alcohol Drinking Self - Present Alcohol Questions
15:46

Get to know your future alcohol thinking. We'll look at questions like:

How do you see your future if you don't stop using alcohol?

How did I see my future if I did stop using alcohol?

Getting to Know Alcohol Drinking Self - Future Alcohol Questions
12:38

Get to know your alcohol drinking environment. We'll look at questions like:

How does your drinking affect your environment?

How does your environment affect your drinking?

Getting to Know Your Alcohol Drinking Environment
05:22

Get to know the people in your life in relation to alcohol drinking. We'll look at questions like:

How have the people in your life affected your drinking?

How has your drinking affected the people in your life?

Getting to Know the People in Your Life
09:59

This is a recap of the main points in this section.
Recap
04:25
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New Goals & New Behaviors - Onwards & Upwards
8 Lectures 01:08:12

Why is it so important to focus on building the new rather than on destroying the old?

Replacing the Old With the New
09:49

Let's take a general look at what behaviors and habits you'd like to see in your life.

What New Habits and Behaviors are You Going To Build?
07:22

What new behaviors and habits are you going to pursue?

Make Your New Habit Decision
08:38

It's all very well talking about establishing new habits, bringing new behaviors into our lives, but how exactly do we do that? Isn't it hard to get rid of an old habit or bring in a new habit? That's where habit chaining comes in.

Learn How to Use Habit Chaining
08:25

Just as your old habit, your alcohol habit, was built up from one mouthful after another mouthful, over many years, so your new habit will be built up one action after another action, one thought after another, one reward after another. When you're setting out on your new self-determined habit creation journey, the whole process of building habit can seem pretty big, right. It's those big goals, that big destination, that can really put is off even starting out. This is where taking things one step at a time can really help.
Small Steps Create Large Goals
08:55

How can you deal with overwhelm of reaching that one big goal?

Habit Chunking
11:48

The journey from where you are now to where you want to be is not going to happen overnight. It’s all about a taking a long-term view and making gradual progress every day.
The Power of Marginal Gains
07:04

This is a recap of the main points in this section.
Recap
06:11
+
Setting Your New Goals
7 Lectures 01:09:24

If you choose the wrong target for your goals, no matter how much you try to stay motivated and on track, you will find it very difficult once you come to roadblocks or tough parts of the journey. It makes much more sense to choose your goals wisely, to choose SMART goals.

Define Your Target with SMART Goals
11:22

Which areas of your life should you be planning goals for? You are re-planning your life, where can you find balance?

Getting Balance in Your New Life
11:56

Stopping drinking alcohol is your first step towards your new life.  As a goal, in terms of aiming for something, it sucks.  Once you’ve stopped the actual drinking, what now?
Why Set Your Long Term Goals?
09:13

Making an action plan is an important part of your preparation work. Why? Because, your action plan gives you something to work from, it's your blueprint for your future.
Making Your Plan
12:30

There’s a time thinking and there’s a time for action.

Taking Massive Determined Action
06:51

If you want to succeed, you have to put up with discomfort and uncertainty. We also have to acknowledge that there’s a possibility that we’ll get it wrong. How do you overcome this? What do you do in the face of a potential setback?

Persistence Guarantees that Results are Inevitable
09:55

This is a recap of the Setting Your New Goals section.

Recap
07:37
+
Taking Action
3 Lectures 30:40
At the beginning of any run of persistent effort is commitment. That commitment comes in two parts. The first part is making that commitment to do this, to step across the starting line, and to actually quit drinking on day one. The second part is your ongoing commitment to propel yourself forwards towards your goals and to continuously move away from your previous alcohol use.
Making The Committment To Finish Alcohol Use
09:14

Your preparation has to have a time frame. We can get so caught up in the process of preparing to stop drinking that never step over that starting line to actually doing it. Procrastination can be a big issue when you’re trying to do something that might cause you some discomfort. This is why it's so important to set a specific timeframe for your preparation.

How to Set a Date for the Beginning of Your New Life?
13:38

How can you cement your commitment and increase the chances that your goal intentions are going to bear fruit? The answer is implementation intentions, otherwise known as if/then statements.

Implementation Intentions
07:48
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Preparing Your Mind
7 Lectures 01:07:49

The biggest obstacle you will ever face is your own mind. Let's look at a couple of mindsets.

Fixed Vs Growth Mindset
13:25

One of the prerequisites for successful growth, changing who you are, and becoming who you want to be, is to have a clear vision. Mental imagery, or visualizations, are all about focusing on where you want to go.
Mental Imagery
11:32

How do you move your focus away from alcohol in the heat of the moment?

Shifting Your Focus and Perceptions | In the Moment Mental Imagery
09:10

This is one of the best inspirational tricks you can implement on your new alcohol-free journey.

Recording a Video to Help Remember Who You Were
08:32

Keeping track of what your thoughts are, where you're going, and what you've done is important.

Why You Should Keep a Journal (and How to Start Yours)
08:35

Mantras and affirmations are sentences of your own choosing that you repeat to yourself over and over again. They are self-directed reprogramming of your mind.

Simple Mantras and Affirmations That Will Change Your Life
07:44

One of the tricks to habit change is to bring your subconscious habits into your conscious awareness. Much of your preparation is going to be centered on this one goal.
Snap Yourself Out of It!
08:51
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Preparing Your Environment
2 Lectures 20:05

One of the largest influences on your habit is going to be your environment, it’s one of your biggest triggers. So, you’re much more likely to change your behaviors if you change your environment.

How to Prepare Your Controllable Environment?
07:42

How to prepare for the temptations or triggers that you’ll encounter in your wider environment.

How to Prepare for the Wider Environment?
12:23
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Preparing for the People in Your Life
3 Lectures 40:06

You have the least control over the people in your life because they can react. Pure and simple. How do you prepare the people you love to accept the changes you're about to make? How do you make sure they give you their best support?

Preparing Those Closest to You
15:36

How to deal with everyone else, your colleagues at work, your old drinking buddies, the more distant members of your family. Do you try to get them on your side? How much do you tell them? How do you explain what you're doing?

Dealing With Others From Your Old Life
08:23

People in Your New Life
16:07
About the Instructor
Kevin O'Hara
4.5 Average rating
396 Reviews
1,513 Students
3 Courses
Writer/Teacher

I used to be your typical Irish drinker. As an alcohol user for over 30 years, I always believed that alcohol was a part of my identity, my culture, and my life. Like so many others, I regarded my own lack of control to be at the root of my alcohol problems. After several unsuccessful attempts at moderation, I came to the conclusion that the trouble lay within myself, not the alcohol, and that I was an alcoholic. Life was not looking too good. My health was suffering, the hangovers were increasing in duration and intensity, I was unfit, overweight, and wasting away in general.

But the most of my pain came from realizing that my drinking was making me a terrible role model for my teenage son. Everything else I could handle, leading my son down the same destructive path that I had taken was very difficult to live with. With that devastating realization, my decision to stop was immediate and permanent.

My message, and that of my website - alcoholmastery.com, is straightforward: quitting alcohol is simple, you just don't put any more alcohol into your mouth. For most people, the difficulty in quitting is not in the withdrawal, the recovery, or the addiction. The difficulty is in how to live an alcohol free life. How do you fill the behavioral vacuum that drinking alcohol used to fill? How do you celebrate without raising the toast or getting drunk? How do you find enjoyment without using alcohol? How do you refrain from drinking while everyone else is devouring the stuff? How can you ever be happy as a non-alcohol-user?

It's not as difficult as you might imagine. You weren't born with the alcohol thirst, you’ve learned it. The secret to successfully quitting alcohol is as simple as learning a few new skills, learning more desirable ways of thinking and dealing with your life. Step by step, and day by day, you re-engineer the changes for a happy, healthy, and fulfilled life.

My style of teaching is to break down complex ideas into a no-nonsense, straight talking, and down to earth approach. My up-front coaching style is developed around breaking down your alcohol perceptions, rethinking your relationship with alcohol and its use within our society. I can’t promise you an easy ride, but I will deliver genuine step by step strategies that you can implement in your life right now.

You can find my weekly self-help videos, shot while hiking through the hills of Alicante, Spain, at the website Alcohol Mastery. I also host the weekly Alcohol Mastery Podcast.