Part 1 of 5: Mental Rewiring
“We are, each of us, a product of the stories we tell ourselves.”
— Derren Brown, The Illusionist
We all have a voice in our head. It sounds like us. It knows our fears. It even knows how to talk us into things.
But here’s the truth: that voice isn’t always honest.
Most of the time, it’s just repeating old programming. Sometimes it’s echoing culture, fear, or habits we’ve practiced for so long they feel automatic. And when it comes to alcohol, that voice can be especially convincing.
We tell ourselves stories like:
- “Alcohol helps me relax.”
- “I need it to have fun.”
- “Life without it would be boring.”
Familiarity doesn’t equal truth.
Stories Are Scripts, Not Facts
The brain loves shortcuts. Repeat a thought often enough, and your brain will carve it into a mental script.
“Drinking helps me unwind.”
Say it long enough, and your brain will treat it like fact. Not because it’s true, but because it’s efficient.
But beliefs aren’t facts. They’re learned. And if they’re learned, they can be unlearned.
How False Beliefs Keep Us Stuck
Beliefs drive action.
If we believe alcohol solves stress, boredom, or fatigue, we stop looking for real solutions. The story runs the show.
A bad day? Wine.
A celebration? Champagne.
Feeling flat? A shot of something strong.
It’s a loop powered by stories. And unless we question them, they’ll keep us trapped.
Even when we try to quit, the old stories can make us feel torn in two. One part of us wants freedom, while another clings to the belief we’re missing out. That’s why sobriety can feel like a fight — until we start rewriting.
The Good News: Stories Can Be Rewritten
Our mind believes what we tell it, especially when we repeat it. That means we can create a new script, one that’s honest and actually works.
Instead of: “I need alcohol to relax.”
Try: “Relaxation comes from rest and presence, not a bottle.”
Instead of: “Alcohol helps me connect.”
Try: “Real connection happens when I’m fully present.”
Instead of: “Life without alcohol is dull.”
Try: “Alcohol made life narrow. Sobriety expands it.”
At first, these new lines might feel strange or even unconvincing. That’s completely normal. The brain is used to the old ones. With time and repetition, the new truths start to feel just as natural.
How to Spot the Stories Holding You Back
The old stories usually show up as:
- Excuses – “Just one won’t hurt.”
- Justifications – “It’s how I unwind.”
- Fears – “Life won’t be the same.”
- Nostalgia – “I miss those nights out.”
When one shows up, pause and ask:
- Is this actually true?
- Is it helpful?
- Is there a better story I could tell instead?
That pause is power. It’s the space where change begins.
Repetition Rewires the Brain
New stories don’t stick after one try. They need the same thing the old ones had: repetition.
The more we repeat, the more natural they become.
Try reminders like:
- “I don’t need alcohol to cope. I already have tools that work.”
- “Drinking never solved problems. It just delayed them.”
- “I feel clearer, lighter, and stronger without it.”
Every time we repeat one of these truths, we’re not just “thinking positive.” We’re literally building a new pathway in the brain. At the same time, the old pathways weaken from lack of use.
That’s why it gets easier with practice. The brain starts defaulting to the new road because the old one isn’t being reinforced anymore.
Why This Matters More Than Willpower
Some think quitting is about willpower. But willpower gets tired.
If the old story is still running, you’ll fight it every time, and that’s exhausting.
When you rewrite the story, the fight disappears. The brain stops telling you you’re missing out. Instead, it supports the life you want. That’s when sobriety stops being a battle and starts feeling natural.
A Quick Practice: Rewrite One Story Today
- Write down one belief you’ve carried about alcohol.
Example: “Alcohol helps me relax.” - Ask: Has it always been true? Does it actually work?
- Rewrite it with a better truth.
Example: “True relaxation comes from rest and calm, not alcohol.” - Repeat it often today.
This isn’t pretending. It’s choosing the truth you want to live by.
When we choose the right story, sobriety doesn’t feel like deprivation. It feels like alignment.
You’re the Author
Our minds are always telling stories. Some shrink us. Some set us free.
The question is: which ones are you choosing to live by?
You’re the author. You can edit the script any time you want.
— Brent
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