Show Notes
If you've ever found yourself doing the exact thing you promised yourself you wouldn't, and then spent the next day beating yourself up about it… I want to help you break that cycle.
Because here’s what I want you to know before we even start: You’re not weak. You are not broken and it’s not your fault. Our brains are biologically programmed to keep us safe and we fall back into old patterns because we are building a new version of ourselves we haven’t met before.
In this episode, I breakdown the self-sabotage cycle. What it actually is, why incredibly capable women keep doing it, and most importantly, what you can do to break the cycle for good.
Key moments:
00:00: What self-sabotage actually is and the reframe that changes everything
3:24 The real reason why your brain default to familiar patterns
6:21: When who you want to be outpaces who you believe you, the science behind your mindset
7:06: Scrolling, Sugar, Alcohol. The science behind why it’s so hard to “just have one”
15:26: How to track your triggers in your self-sabotag loop
17:08 The non-negotiables for creating a good sleep routine
26:02: SImple tips to help you regulate your nervous system
26:41 How the middle gear is destroying us and why most women are stuck there
33:51: How to become a woman who keeps her promises to herself, the mindset shift that help build better habits
41:54: How to remove temptation… keep the ritual but change the ingredient and why it works
45:47: Ask yourself these questions if you’re stuck in the self-sabotage loop
The Big Leap, Gay Hendricks (upper limiting concept)
Atomic Habits, James Clear (reducing friction)
Yoga Nidra with Yogi Bryan, find him on Insight Timer (search: Bryan)
App Blocker to reduce phone scrolling at night
Previous episode: Interview with Jay Fields on Nervous System Regulation
Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en
Join my latest Challenge and find out more about my other programs here https://sarahrusbatch.com/
If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.
And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.
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Taking 30 days off alcohol in midlife rarely feels the way social media promises. Boredom, flatness and broken sleep often come first, and none of it means you're doing it wrong.In this video I share the five most unexpected things women discover in their first 30 days without wine, from the 5 to 7pm boredom to the friend who suddenly goes quiet. I explain why your brain can feel flat once alcohol stops lighting up your dopamine reward centre, and why sedation is not the same as restorative sleep. Most importantly, I explain why all of it settles.Key Topics Covered- Why boredom hits hardest between 5 and 7pm when you stop drinking, and why taking alcohol out means adding something in, like an evening walk, a class or a hobby.- Feeling flat after quitting alcohol: how years of drinking dysregulate your dopamine receptors, and why it evens out with time.- What to do when friends get weird about you not drinking, and why talking to your closest friends first helps.- Why sleep without alcohol can get worse before it gets better, and how to ride the emotional rollercoaster of the early weeks.Timestamps What Happens When You Stop Drinking For 30 Days (00:00) Thing 1: Boredom Between 5 And 7pm (00:40) Thing 2: Feeling Flat After You Stop Drinking (02:01) Thing 3: When Friends Get Weird About You Not Drinking (02:44) Thing 4: Why Sleep Gets Worse Before It Gets Better (03:37) Thing 5: Feeling Emotional Over Nothing (04:40) Free Support To Change Your Drinking (05:20)Also Watch My Previous Episodes:- Seven Signs You Are a Grey Area Drinker- Six Reasons Successful Women Are Quietly Quitting Alcohol- Three Reasons Women Cannot Metabolise Alcohol as Effectively as Men***Struggling to know what to do when stress, boredom or big emotions hit?Download my free guide "100 Things to Do Instead of Drinking", a toolkit for sitting with those feelings instead of reaching for a glass of wine.Get your free guide → https://bit.ly/4qOiGUw***Sarah Rusbatch is an accredited Health and Wellbeing Coach and one of Australia's leading experts on grey area drinking. Her podcast, Stronger, Bolder, Wiser, is the go-to space for women who are questioning their relationship with alcohol, navigating life alcohol-free, or simply curious about what life could look like on the other side of the bottle. If this episode resonated with you, please share it with someone who needs to hear it. And if you haven't already, subscribe so you never miss an episode, and leave a review to help more women find this community.Find out more about my other programs here: https://sarahrusbatch.com/If you want to join a space where women feel safe to be seen, ask the questions they don't always say out loud and connect with others going through the same, join my free Facebook group, Women's Wellbeing Collective here: https://www.facebook.com/groups/342319476897067And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here: https://sarahrusbatch.com/beyond-booze
Nobody walks into a marriage planning to leave it, yet so many midlife women are quietly asking whether to stay or go. Your body often knows the answer first.