30 days without a drink. Change your life forever.

My Approach

What You’ll Learn

How it Works

WHEN IT COMES TO DRINKING, HAVE YOU EVER ASKED YOURSELF…

Everyone else knows when to call it quits, but I’m always up for another.

Am I missing an off-switch?

I know it’s not great for my health, but I just can’t resist a glass (or three) of wine.

Why can’t I do what’s good for me?

I’m too old to be worried about my drinking and feeling bad about last night.

Will I ever figure this out?

I loved to drink.

Pouring a glass of wine was a reward after a long day.

I felt sophisticated with a fancy cocktail in my hand. Once the drinks started flowing, the fun could begin.

But drinking could also be a headache.

A big one.

Too often, I’d wake up feeling awful.

Sometimes, it was the physical toll drinking took on my body.

Sometimes, it was the emotional hangover from regretting what I did or said.

But mostly, it was wondering why after all these years I couldn’t learn my lesson.

So I’d promise myself I’d be good, only to have a crappy week and feel like I deserved to be “bad.”

Or I’d lay off for a while, only to feel deprived and then go back to drinking with even more gusto.

The more I couldn’t figure out my drinking, the more I worried.

Was something wrong with me?

My life wasn’t in tatters. But reaching for a wine glass on most nights wasn’t exactly living the dream either.

I felt stuck in a love-hate relationship with alcohol.

It turns out I’d taught my brain to over-desire alcohol, and as a result I felt deprived whenever I said no.

Your brain always learns something when you say yes or no to a drink.

Just take a look

It’s a celebration!

You don’t want to sit there bored, looking like a goody-two-shoes, while everyone else around you is having a grand ol’ time.

Work was a total shit-show.

It’s been this way for months, and you need a night off. A drink in your hand is the permission you need to stop looking at your inbox.

“Don’t make me drink alone!”

UGH! Your partner/friend/family knows you’re trying to cut back. But truthfully, connecting is so much easier when you share a bottle.

Parent duty never ends.

Dinner won’t make itself. Homework battles. Bedtime meltdowns. Getting out the wine is the signal that you’re off the clock.

You’re sick of being perfect.

You were so good all week, but the scale hasn’t budged. If your hard work doesn’t matter, why not have a drink instead of depriving yourself even more?

IT’S JUST TOO AWKWARD.

As soon as you showed up at the event, your inner-critic kicked into high gear. Making a beeline for the bar is the best way to shut them up.

Life just never lets up.

These days, the news just goes from bad to worse. Even the government thinks liquor stores are essential services. Besides, you’ll be good when things get back to normal.

It doesn’t matter if you start out with the best of intentions. If you…

feel deprived when you say no or find yourself wanting to “rebel” against restrictions
use a drink to take the edge off stress, anxiety, or insecurity
find it easier to open up, connect, and have fun with a drink in your hand

It means your brain believes that drinking solves a problem.

Your desire is simply an indicator of what’s happening beneath the surface.

You helped me pinpoint the elusive part I just wasn’t seeing…

Even though it was right in front of me: anticipating and planning for “the freak out” in my brain when I said no! Now I feel so confident, capable, and determined. Truly like I got this.

– Julia

Your goal is to stop fixating on what’s in your glass and focus on what’s happening in your mind.

(Because it’s the only way to break the habit.)

Learning how to do this is easier than you think.

I’ve taught thousands of people how inside my 30-day challenge.

HERE’S WHAT MAKES MY APPROACH DIFFERENT

The Gift of a Clean Slate

Too much drinking in your life is like too much clutter in your home. It’s hard to make headway if you keep adding to the piles.

ALCOHOL ISN’T BAD

Demonizing booze only turns it into a forbidden fruit, making you want it more. Instead of telling yourself it’s “poison,” learn how to be curious about the relationship you developed.

Clear up the Mystery

Drinking doesn’t just happen. There’s always a decision, even if you can’t see it right now. By learning how habits form in the brain, you’ll figure out why you keep saying yes.

THERE’S NO PERFECT TIME

You can’t do this work in a vacuum or wait for a magical stress-free time with zero events, vacations, or deadlines. Lasting habit change requires practicing these skills in real life.

THIS ISN’T ABOUT SWEARING OFF ALCOHOL FOR THE REST OF YOUR LIFE.

It’s about learning how to say no without forgoing connection, fun, and ease.

It’s about taking back control of your desire, rather than being at the mercy of it.

Only then can you make a clear decision about the relationship you want to have with alcohol.

I don’t feel like alcohol is the enemy…

Something I don’t have control over, or something that makes me weak. I’ve accepted that it really is neutral — that has been huge.

– Jocelyn

What will your relationship with alcohol look like in the future?

You might discover…

You feel better physically and emotionally when your body doesn’t have to work overtime every night.
It wasn’t the glass of wine you wanted so badly. It was relief from the barrage of stress, anxiety, and worry.
Now that you know how to handle your social anxiety, the pull to drink isn’t as strong.
You still want to drink sometimes, but it’s no longer the thing you most look forward to at the end of the day.

The point is, you can’t decide what kind of relationship you want to have with alcohol until you understand why you’re in your current one.

OVER THE COURSE OF YOUR 30-DAY CHALLENGE YOU’LL LEARN HOW TO:

Banish Deprivation

Stop being at the mercy of the urge to drink by teaching your brain that unmet desire isn’t a big deal.

Take Back Control

Understand how alcohol interacts with the brain and why you reach for a drink even when it’s not serving you.

Have Your Back

Learn how to follow through on your commitment, navigate challenging events, and say no even when it feels impossible.

Feel Better Fast

Discover a foolproof way to cope with anxiety, stress, worry, and boredom, and become stronger and more resilient in the process.

 

The take a break challenge

A 30-day, live coaching experience that will teach you, step-by-step, how to change your relationship with alcohol forever.

 WHAT’S INSIDE

The Four Pillars Course

Video and audio lessons that you can go through at your own pace, plus exercises that will help you understand alcohol, your brain, and the habit in a new light.

WEEKLY GROUP COACHING

Join live or watch replays of weekly workshops and coaching calls. Ask questions, get coached, or just listen and learn from people in your shoes.

Daily Inbox Inspiration

Short and to-the-point emails that will keep you learning, inspired, and on track so that you can sustain your progress during your 30-day challenge.

The Answer Bank 

+1,000 Q&As on how to navigate events, friendships, family, vacations, dating, sex, and more without a drink. It’s like the Google of habit change.

The Sos Process

Quick fixes to help you get back on track when you’re overwhelmed, ready to throw in the towel, or need to regroup after last night.

Progress Trackers

A system to help you chart the skills you’re practicing and what you’re discovering, rather than crossing days off a calendar.

Here’s another Secret

Just by taking a break, you’ll unlock tons of added benefits.

Lose Weight

I don’t care if you only drink White Claw. Alcohol = empty calories and extra snacking, sabotaging all your hard work at the gym.

Better Looking skin

In addition to day-after puffy face (thanks dehydration), alcohol robs the body of Vitamin A, the main ingredient in your fancy anti-aging serum.

More Restful Sleep

Alcohol messes with REM sleep (the most restorative part of your sleep cycle) increases snoring, and leads to more middle-of-the-night bathroom trips.

Improved Digestion

Drinking creates an inhospitable environment for healthy gut bacteria which means all those expensive probiotics are fighting a losing battle.

Increased Productivity

Better sleep + improved health = more energy. Imagine what you could get done if you were running at full capacity.

More money

It’s not just the bar tab that adds up. It’s the spending, snacking, and cigarettes you would have said no to, had you not been buzzed. Plus the unused gym memberships that go to waste.

More time

Drinking steals the little time you have to yourself at night. Once you’re several glasses in, you end up zoning out in the evenings and oversleeping in the mornings.

Happier

Waking up anxious or blue after a night of drinking isn’t just about next-day regret. Even small amounts of alcohol interfere with the neurotransmitters needed to regulate your mood.

A better You

When you feel good about your choices, all your relationships improve. You have more to give to the people you love and more energy to create a future that excites you.

Who doesn’t want to look better, have more energy, feel happier, get more done, and have more money?

Let’s talk about your priorities and what really matters in life.

Your Mind

Your mental health, well-being, and happiness. Not to mention your ability to think, create, and go after what you want in life.

Your Body

Your physical fitness and optimal health. Your ability to enjoy and explore the world without exhaustion, sickness, or pain.

Your Relationships

Creating deep, honest connections with your partner, your family, your friends, your spirituality, or anything else you hold dear.

Your Purpose

Knowing that your life matters. There will never be another you with your voice, your perspective, or your vision.

NOTICE HOW ALCOHOL DOESN’T MAKE THE LIST?

Yet it takes up so much time, space, and energy in your life.

The constant internal bargaining.

Making excuses, going back on your word, and feeling like you can’t trust yourself.

The weight of carrying a secret.

Not getting support you need because you’re embarrassed you can’t solve this on your own.

The sense that you’re stuck.

Frustrated you never seem to learn your lesson and afraid you might never figure this out.

Changing your relationship with alcohol is an investment in creating a life you love.

The 30-Day Challenge is Just $197.

Most people pay for it (and then some) just by taking a break.

The Four Pillars Course
Daily Inbox Inspiration
The SOS Process
Weekly Workshops + Live Coaching
The Answer Bank
Progress Trackers

IF YOU SIGN UP IN THE NEXT 24 HOURS, YOU’LL GET A TON OF INCREDIBLE BONUSES.

 

Because I know how daunting it can be to take this step and I like to reward people who are brave.

How to Handle Questions

Discover the six types of questions you’ll get about not drinking and how to handle them.

Optimal Health Bonus Course

A video series on how to cope if you drink to deal with insomnia, chronic pain, or injuries.

MANAGING YOUR MIND DURING A CRISIS

Learn how to say no to a drink, even when your world’s been turned upside down.

The Pep Talk Sessions

Super short audios when you need a coach to help quickly shift your mindset.

Podcast Roadmap

The 30 best episodes to learn about habit change and supercharge your results.

Recommended Reading

Rachel’s favorite books on habits, food, money, sex, relationships, productivity, and more.

Frequently asked questions

I’m Scared to sign up

I’m really nervous about committing.
Use this to your advantage. In order to change your relationship to alcohol, you have to take action even when it’s uncomfortable. Consider this the start of your practice.
I want to do this, but now isn’t a good time for me.
Now is the perfect time. The only way to change your relationship to alcohol is to stop waiting for a “good” time and learn how to say no when real life is unfolding.
What if I give in and drink during the break? I can’t handle failing again.
We’ve made failure impossible. Inside, you’ll find a plan for every potential obstacle. If you drink, you’ll learn a process that turns setbacks into stepping stones.
I really need a drink to fall asleep, and I’m terrified of insomnia.
Your body needs to re-learn good sleep hygiene, and it can’t do that when you’re drinking. Inside, you’ll learn how to deal with insomnia so that it doesn’t upend your life.

Am I the right fit?

I’ve never taken a break before. I’m not sure I can do it.
You’re not afraid of failure; you’re afraid of what failure means. One of the most important skills you’ll learn inside this challenge is how to reframe failure so that you can use it as an opportunity to better understand how the habit works.
Why will this time be different? I’ve taken lots of breaks before and went right back to drinking.
That’s what happens when you’re focused on using willpower to say no to a drink. That’s not what we do inside Take a Break. We learn how the brain works so that we can change our desire instead of just white-knuckling it.
There will be alcohol in the house because my partner/roommate drinks. Is that a problem?
No. Having alcohol around can actually be a good thing. Instead of telling yourself you can only succeed when you aren’t around booze, you’ll be able to practice saying no in the real world where people may make different choices from you.
I’m not a daily drinker, but when I do drink, I drink a lot. Will this work for me?
Yes. This work is all about understanding why you have developed your specific relationship with alcohol and learning how to change it. This applies whether or not you drink every day, drink on weekends, or drink only occasionally.
I don’t want to stop drinking forever. Will this work for me?
Yes. This work isn’t about deciding what you want to do for the rest of your life. It’s about giving your mind and body a break so that you can take your brain off auto-pilot and make a considered choice that you feel good about.
I’m currently alcohol-free. Can I still join?
Yes! Lots of people join who are already alcohol-free because they still have a lot of desire, feel like they are missing out, or notice themselves isolating. This challenge will help you change all that.
I struggle with my drinking and my eating. Will the challenge help with both?
Yes. This is very common and you’ll learn how to apply the tools to your unique situation.
I don’t identify as a woman. Can I still join?
Anyone is welcome to participate in the challenge. Rachel built the challenge for women based on her perspective (straight, cis-gender) and what she learned in her private practice coaching predominately women. Therefore, many of the lessons reflect a woman’s point of view. If that’s okay for you, we welcome you and can’t wait to meet you. If not, this may not be a good fit.
Are there any people this challenge isn’t right for?
Very few. The vast majority of people who want to change their relationship with alcohol aren’t addicted. If you need to drink in order to avoid tremors, shakes, sweats, or feeling physically ill—please do not join unless you are under a doctor’s supervision and have gotten a medical clearance to stop. If you are unsure whether or not this applies to your situation, please consult a doctor.

Payment

Do you offer discounts or payment plans?
No. Most people find that just by taking a break they pay for the entire cost of the program (and then some).
What if it doesn’t work. Do you offer refunds?
No. If you show up and do the work, you will change your relationship to alcohol. We don’t offer refunds so that you will go all in on the process and create the change you want.
My partner isn’t supportive and thinks I’m wasting my money.
The only support you really need is your own because you’re the only person who can change your relationship with alcohol. The most important thing to remember is that you don’t need someone else to change their mind so that you can feel good about your decision.
Can I use my health savings account or insurance?
Possibly. Check with your employer or insurance provider if you are unsure. Once you sign up for the Take a Break challenge, you will receive an email receipt that you can include in any paperwork.
What are the fees in my currency?
The fee for the Take a Break challenge is listed in U.S. dollars.

How does the challenge work?

When does the my 30-day challenge start?
As soon as you sign up! You’ll get access to the private member website and all the course materials immediately.
How long will I have access to the materials?
This is an interactive coaching program that is run live. You’ll have access to the coaching and challenge materials for 30 days after signing up.
What if I need more than 30 days of support?
No problem. Once you complete the challenge, you’ll have the opportunity to enroll in continued coaching support where we go deeper into the material.
Can I participate anonymously?
Yes. You can be as visible or hidden as you want inside the site. You can even submit coaching questions anonymously.
Is there a social media component?
No. You don’t have to worry about someone stumbling onto your profile or finding out that you’re taking part of this challenge.
If I live outside the U.S., can I still participate?
Of course! People join from all over the world, and the call schedule varies to accommodate different time zones.
Is the challenge actually live?
Yes. You are taking a break from drinking and getting coaching support in real-time.
I have a busy schedule. How much time do I need to commit?
After your initial onboarding (we recommend setting aside an hour), you can complete the work in as little as 15 minutes a day, going deeper as time permits.
What if I want to drink after the 30 days are up?
If you decide to reintroduce alcohol at the end of a successful 30-day break, we’ll teach you how to do so in a mindful way so that you don’t go back on auto-pilot.

How does coaching work?

Do I really get to talk to Rachel inside the site?
Yes. All you have to do is sign up for one of her live coaching calls.
What are the group coaching calls?
Every week, all the people currently active in Take a Break are invited to participate in hour-long, group coaching calls. The calls are held on Zoom and you can join via phone, tablet, laptop, or desktop computer.
Will everyone be able to see me when I join a coaching call?
No. Everyone sees the coach’s video. Your video will only appear if you volunteer for coaching.
What happens when I get coached?
Coaching is all about problem-solving. The coaches will help you identify the blind spots and obstacles getting in the way of success and strategies to overcome them. This isn’t about delving into your past or talking about your childhood. It’s about creating simple, effective solutions that you can implement right away..
When are the live coaching calls?
Coaching calls happen on different days and different times every week to accommodate people in multiple time zones. Every call is recorded and posted on the site within 24 hours so that you can watch the replay later.
What if I can’t attend the live calls?
Listen to them at your convenience! Over half of the people inside never attend live calls and only watch the replays.
What if I need individual coaching?
When you get coached on one of the live group calls, you are getting individual coaching. Most people request 1-1 coaching because they believe their problem is unique. Watching other people get coached helps you to understand how common our struggles are. You can also post an anonymous question at any time in Ask a Coach.

Who should I contact with specific questions?

If you have a question that wasn’t answered in the FAQ, feel free to email us at support@rachelhart.com and we will get you an answer.

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