The more you use the urge meditations,
The more control you’ll have.
HOW TO GET STARTED
STEP 1: Save the meditations
Bookmark this page or download the meditations on your favorite device.
Allowing Urges (5 min.)
Responding to Your Urges (10 min.)
STEP 2: download the workbook
Each time you use the exercises, the urge will be less powerful.
Click here to download the workbook.
STEP 3: Listen now
Get familiar with the process so you know what to do when the urge appears.
STEP 4: CHOOSE A MEDITATION
Craving a drink? Pop on your headphones and start retraining your brain.
STEP 5: jot down your findings
Afterward, review the questions in the workbook and understand the habit better.
STEP 6: GET SUPPORT
Email support@rachelhart.com if you’re stuck.
Want help from a coach?
Click here to learn more about Take a Break, our signature program.
STEP 7: READ THE NEWSLETTER
Don’t miss our weekly tips + tricks to help you drink less.
Click here for directions on safelisting our emails.
STEP 8: Help others
Take our 5-minute survey so we can better serve anyone who wants to drink less.
Click here to complete the anonymous survey.
Join Take a Break
and learn The 1-2-3 Process
AFTER 1 MONTH
Your cravings won’t feel as powerful.
AFTER 2 MONTHS
You’ll be more confident around your triggers.
AFTER 3 MONTHS
You’ll naturally make more mindful choices.
Add us to your safelist, and never miss out on our weekly tips + tricks.
GMAIL
Mark our conversation as important and add me to your contact list.
If you find our emails in spam, open the message and click on the button at the top that says Not Spam.
Be sure to also do the following:
1. Open the email from me.
2. Click on More Options (three vertical dots) in the upper right-hand corner of the email.
3. Click on Add Sender Name to Contacts List and a confirmation message will appear.
APPLE MAIL
1. Open the email from me.
2. Tap the email address or the user name of the sender (at the top of the screen).
3. Tap Create New Contact from the menu at the bottom of the screen.
AOL MAIL
1. Locate the Contacts option on the left navigation bar of your AOL Mail Home Page (under the Trash folder).
2. Click New Contact icon.
3. Type the contact information in the required and optional fields.
4. Scroll to the bottom and click Add Contact. A confirmation message will appear.
YAHOO MAIL
1. Go to the Settings menu and click Settings
2. Click Filters → Add.
3. Add either the email address or domain name you’d like to safelist. For example, support@rachelhart.com.
MICROSOFT
These steps apply to Outlook, Hotmail, Live or MSN:
1. Log in and click the gear icon in the upper right hand corner of your screen.
2. At the bottom of the menu, choose See all Outlook settings.
3. Choose Mail then Junk Email.
4. Click Add below Safe Senders and domains.
5. Add support@rachelhart.com and hit save in the lower right hand corner of the screen.
