Section 1: Where You Are Is the Perfect Place To Start!

Section 1 Overview: Getting Your Bearings

Section One Goals Checklist

Lesson 1: Let's Get Packing!

Lesson 1 Tool: The Watch Tool

Lesson 1 Skill: Watch your Watch

Lesson 2: Intro to Moderation Management

Lesson 2 Tool: Authentic Self

Lesson 2 Skill: Current Self vs. Authentic Self Portrait

Lesson 3: The Power of Community

Lesson 3 Tool: The Power of One

Lesson 3 Skill: Choose Your Power of One

Lesson 4: The Magic of Tracking

Lesson 4 Tool: The Drinking Diary

Lesson 4 Skill: Choose Your Tracker

Section 1 Quiz: Baseline survey

Lesson 5: Brain Lesson #1-Why NOW Is The Right Time To Change Your Drinking Habits

Lesson 5 Tool: Power Pause

Lesson 5 Skill: Create a Distraction Basket

Section Week One Review

Section 1 Storytime: Jillian's Story

Section 2: Let's Make Tracks!

Section 2 Overview: First Steps

Power of One Roster

Section 2 Goals Checklist

Lesson 6: Data Points

Lesson 6 Tool: The Pickle Jar

Lesson 6 Skill: Plan Your New Data Point

Lesson 7: Yes, You Do Have A Stop Button

Lesson 7 Tool: BAC Monitor

Lesson 7 Skill: Likes And Likes Not List

Lesson 8: Harnessing the Elusive Unicorn-Sleep

Lesson 8 Tool: The Toothbrush Tool

Lesson 8 Skill: Establish a Self-Care Bedtime Routine

Lesson 9: Belief Transformation

Lesson 9 Tool: The No-No Tool

Lesson 9 Skill: Do Something Nice For Someone Else

Lesson 10: Brain Lesson #2-Progress Over Perfection

Lesson 10 Tool: Make Moderation Easier Tool

Lesson 10 Skill: Remind Yourself

Section 2 Review

Section 2 Storytime: Eileen's Story-I Had To Begin To Believe I Could Go From A Daily Drinker To A Moderate Drinker

Section 3: How to Deal With the Obstacles to Moderation

Section 3 Overview: Indentifying Obstacles to Moderation

Section 3 Roster: The Bike Roster

Section 3 Goals Checklist

Lesson 11: Moderation Is Not A Fad Diet

Lesson 11 Tool: Teeter-Totter Tool

Lesson 11 Skill: Wallow in Inspiration and Insight Instead of Defeat and Disgust

Lesson 12: Whoa Trigger! How to tame those unruly triggers.

Lesson 12 Tool: Act "As If" Tool

Lesson 12 Skill: Trigger Plan

Lesson 13: The Pursuit of the Familiar Happiness vs. the Happiness We're Cultivating

Lesson 13 Tool: The Smooth Transition

Lesson 13 Skill: Engineer Your Smooth Transition

Lesson 14: Mary, Mary, Quite Contrary, How Did Your Garden Grow?

Lesson 14 Tool: The Permission Slip

Lesson 14 Skill: Write Yourself A Permission Slip

Lesson 15: Brain Lesson #15-Can Alcohol Be Just Another Habit?

Lesson 15 Tool: The Reward Tool

Lesson 15 Skill: Checkout and Indulge In Relaxation

Section 3 Review

Section 3 Storytime: Kira's Story-International Travel Without Alcohol

Section 4: Living A Moderate Life

Section 4 Overview: What is a Moderate Life? How do I get one? How do I keep it?

Section 4 Roster: The Trike Roster

Section 4 Goals Checklist

Lesson 16: The Toughest Lesson Yet-How To Be Self-Compassionate.

Lesson 16 Tool: Self-Compassionate Letter to Self

Lesson 16 Skill: The Three Chair Exercise

Lesson 17: Moderation Requires an Affinity for Imperfection

Lesson 17 Tool: Your Win Collection

Lesson 17 Skill: Compromise Exercise

Lesson 18: Medication-Assisted Moderation or Abstinence

Lesson 18 Tool: Do No Harm Tool

Lesson 18 Skill: Current Self vs. Authentic Self Portrait II

Lesson 19: Abstinence is NOT a Form of Punishment

Lesson 19 Tool: Cost Benefit Analysis of Moderation vs. Abstinence

Lesson 19 Skill: Give Yourself A Time-Out

Lesson 20: Brain Lesson #4-Compassion and Curiosity Are Key

Lesson 20 Tool: Top Shelf Tool

Lesson 20 Skill: Savor The Drink

Lesson 21: The Most Important Lesson of the Course

Lesson 22: We Need You, Too

Kickstart Moderation Course Survey

Lesson 12: Whoa Trigger! How to tame those unruly triggers.

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