Peaceful Holidays Start with a Plan

Memorial Day weekend often marks the unofficial start of summer—and for many, it can also signal the return of old drinking patterns. In this episode, Molly explores how to approach holiday weekends with clarity, confidence, and a sense of peace—whether you plan to drink or not.

You’ll learn:

• Why holidays feel neurologically “loaded” and how nostalgia and social cues activate habit loops.
• How mindfulness disrupts old behavior patterns and quiets negative mental chatter by downregulating the Default Mode Network.
• The neuroscience of craving and why anticipation creates more dopamine than the drink itself.
• What to do if you overdrink—and how to reframe it without spiraling into guilt.
• Three planning prompts to help you stay intentional and proud through Monday and beyond.

Whether it’s your first alcohol-free Memorial Day or just another chance to practice moderation, this episode will help you prepare your mind, your habits, and your heart for a peaceful summer.

Referenced Experts & Resources:

• Dr. Jud Brewer, neuroscientist & author of Unwinding Anxiety and The Craving Mind
  Listen to my interview with Dr. Jud Brewer →
• Dr. Anna Lembke, psychiatrist & author of Dopamine Nation
  Listen to my interview with Dr. Anna Lembke →

Key Takeaway:
You’re not required to drink to have fun. You’re not obligated to say yes to anything you don’t want. Your relationship with alcohol is yours to define—especially on holiday weekends.

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Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

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