In this insightful Think Thursday episode, Molly dives into the surprising power of novelty and how it can support meaningful behavior change. While consistency remains a cornerstone of habit transformation, Molly explores how introducing small shifts in your routine can re-engage the brain, disrupt unhelpful patterns, and open new pathways for intentional living—especially during seasonal transitions like summer.

In This Episode, You'll Learn:

• Why novelty activates the brain’s dopaminergic reward system and what that means for motivation and attention.
• How neuroplasticity supports lasting change—and why new experiences help strengthen it.
• The paradox of the brain craving both efficiency and stimulation, and how you can work with this tension to support your goals.
• Why seasonal changes, like summer, naturally disrupt routines and how that disruption can become a tool for habit change.

Key Takeaways:

1. Shift Your Sensory Cues
   Change what you see, hear, smell, taste, and feel. Rearrange a workspace, change your walking route, or experiment with new mocktails. Novel sensory input breaks habitual patterns and opens the door to mindfulness.
2. Run Mini Experiments
   Instead of overhauling everything, try low-pressure, short-term changes like replacing your evening drink with a new non-alcoholic option for a few days. Observe how it feels rather than focusing on outcomes.
3. Leverage Seasonal Disruption
   Use the natural shifts of summer—lighter evenings, altered schedules, and more outdoor time—to gently reframe routines and rewrite old stories connected to alcohol.

Mentioned in This Episode:

• Dr. Andrew Huberman on novelty and neuroplasticity
• Dr. Wendy Wood’s work on habit change and context shifts
• Molly’s “dopamine-driving” summer playlist

Final Thoughts:
Novelty doesn’t have to mean a complete transformation. Often, the smallest shifts provide the greatest openings for change. Use this summer as your mini reinvention lab—a season to experiment with new patterns, and to gently interrupt the old narratives that no longer serve you.

Episode Summary:
We're officially halfway through the year, and today’s episode is your invitation to pause, check in, and realign. If you’re feeling like you’ve drifted from your intentions around alcohol—or life in general—this isn’t about judgment. It’s about awareness. Molly introduces a powerful, science-informed tool called the PEACE Self-Audit to guide your mid-year reflection and help you gently reassess where you are and where you want to go.

This episode ties back to a recent Think Thursday episode on values alignment and burnout, highlighting how the gap between our professed and practiced values can impact our emotional and physical well-being. Through five thoughtful prompts—Progress, Emotions, Alignment, Consistency, and Expectations—you’ll reconnect with your goals and reclaim your power to move forward with peace.

What You'll Learn:

• Why the midpoint of the year is a psychologically powerful time to reflect
• The meaning of cognitive dissonance and how it shows up in our habits
• How to use emotions as data instead of judgment
• Why values alignment is essential for lasting change (including a callback to a Think Thursday episode)
• How habit science supports small, consistent actions over big overhauls
• The difference between expectations rooted in growth vs. shame

Referenced Framework: PEACE Self-Audit

• P – Progress: Recognizing small wins and the “Progress Principle” (Dr. Teresa Amabile)
• E – Emotions: Understanding emotional states as behavior signals (Dr. Marc Brackett, Yale)
• A – Alignment: Exploring congruence between values and behavior (Self-Determination Theory)
• C – Consistency: Anchoring change in repetition, not perfection (Dr. BJ Fogg, Charles Duhigg)
• E – Expectations: Shifting mindset around what success looks like (Dr. Carol Dweck)

Mentioned In This Episode:

• Download the PEACE Self-Audit PDF
• Think Thursday episode: “Why Burnout Lives in the Gap Between Your Professed & Practiced Values”
• Sunnyside App – Start your 15-day free trial

Resources for Continued Support:

• Making Peace with Alcohol Group Coaching

If this episode resonated with you, share it with someone you love. And remember: peace is the goal—not perfection.

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.

In this short and powerful Think Thursday episode, Molly explores a feeling we all face—discomfort—and why it's so often misunderstood. Rather than being a sign that something’s gone wrong, discomfort is often evidence that change is happening.

Through the lens of neuroscience and personal insight, you’ll learn why your lower brain instinctively resists unfamiliar experiences, how to engage your higher brain to override outdated fear responses, and why discomfort is a natural and even necessary part of learning and growth.

You’ll Learn:

• Why the lower brain (your survival brain) misinterprets discomfort as danger
• How the motivational triad (seek pleasure, avoid pain, conserve energy) works against growth
• What Dr. Andrew Huberman says about friction and neuroplasticity
• Why Dr. Jo Boaler’s research shows that struggle is the best signal of brain development
• A simple mindset shift: how curiosity builds resilience

Key Quote:
“Discomfort isn’t a red flag. It’s a signal to stay curious. It means your brain is being asked to grow. And while your lower brain might resist, your higher brain is ready.”

Referenced Experts:

• Dr. Andrew Huberman – Neuroscientist, Stanford University
• Dr. Jo Boaler – Author of Limitless Mind, Stanford University

Resources Mentioned:

• Listen to my conversation with Dr. Jo Boaler

Join the Community:
Looking for more support in changing your habits and building peace with your mind and choices?
Join our private Facebook group:
Alcohol Minimalists: Change Your Drinking Habits

Work With Molly:
Explore coaching programs and courses at:
www.mollywatts.com