The No More Wasted Days Podcast

Ep. 136: Facing Loss Alcohol Free: How to Process Grief and Keep Moving Forward

💥 Enrollment for the PUSH to 100 closes Thursday, September 11th at midnight! If you’ve been waiting for a sign, this is it. Join me for 100 days alcohol free with coaching, community, and a clear plan so you can roll into the holidays feeling strong, steady, and proud of yourself. Doors close at midnight on Sept. 11th. Don’t miss it! Tap here to join now.
Losing a beloved pet can feel like the ground has been pulled out from beneath you. Pets aren’t “just animals”, they are companions, anchors, and members of the family who walk with us through our best and worst moments. And when they’re gone, the silence is deafening.
In this heartfelt episode, Sara and Heather open up about their own experiences with pet loss on the alcohol-free path. Together, they explore:
🐾 Why pet grief can feel so heavy, especially when you’re not numbing with alcohol.
🌙 The routines and memories that make loss so jarring—and why it always feels like a shock.
💔 How grief tests your sobriety tools and what helps (and doesn’t).
✨ The concept of somatic grief—how our bodies physically hold onto loss.
🎶 Creative and holistic ways to process emotions (sound baths, movement, writing).
🐶 Welcoming new pets without “replacing” the ones we’ve lost, and how animals can ground us in our sober routines.
This is a soft, compassionate space for anyone who has lost a pet, whether recently or years ago, and is navigating that grief in sobriety. Healing isn’t about forgetting, it’s about remembering with love and continuing forward, even through the cracks.
🔗 Resources & Links
Join the PUSH to 100 (enrollment closes Sept. 11 at midnight!) → CLICK HERE
If this episode resonated with you, please share it with a friend who might need this reminder: you are not alone in your grief, and you don’t have to numb the pain to move through it.
 
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 135: Back to Day 1: How my Alcohol Free Journey Began

✨ Enrollment for PUSH to 100 is officially open! This is my signature 100-day alcohol-free challenge designed to give you daily support, live coaching, and community so you never have to walk this path alone. Enrollment closes September 11th and space is limited so grab your spot today! www.nomorewasteddays.co/push-to-100/
 
In this shorty episode, I’m taking you all the way back to my very first day alcohol-free: May 13, 2019.
I’ll share what life looked like the week before, how my husband and I went from heavy drinking to considering a break, and the exact details of how I got through Day 1. From writing “I do not drink” in my journal, to listening to This Naked Mind on my commute, to sipping LaCroix and kombucha at home. This was the day that quietly but powerfully changed everything.
You’ll hear:
The lead-up to my Day 1, including a cruise, milestone birthdays, and that inner knowing that I needed change.
How I set myself up for success with gratitude journaling, affirmations, quit lit, and non-alcoholic drinks.
The importance of having an after-work plan and identifying my “witching hour.”
The one piece I wish I had embraced sooner: community.
Whether you’re just thinking about quitting, preparing for your own Day 1, or already a few days in, my story will give you inspiration, practical tools, and the reassurance that you don’t have to figure it out alone.
👉 Ready to create your own Day 1? Apply now for PUSH to 100 and let’s do it together.
If you enjoyed this episode, please take a minute to rate and review the podcast — it helps more people find encouragement for their alcohol-free journey.
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 
 
Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 134: Alcohol-Free Routines That Actually Work (Even When You’re Busy)

Enrollment for PUSH to 100 is officially open! 🎉 If you’re ready to break out of the numbing cycle and discover what life feels like 100 days alcohol-free, this is your chance. Spots are limited to just 30 members, and once they’re gone, doors close. The challenge begins September 12th. Apply now at nomorewastedays.co/push-to-100.
September is often a season of fresh starts—kids head back to school, routines shift, and life gets busy. But whether you’re a parent or not, this is the perfect time to take a look at your alcohol-free routines and set yourself up for success.
In this episode, Sara and Heather share how routines reduce decision fatigue and make it easier to stay alcohol-free—even during the busiest seasons of life. From peaceful morning rituals to craving-time strategies, they’ll walk you through practical ways to create consistency without overwhelm.
What you’ll hear in this episode:
Why routines make your alcohol-free commitment easier to keep
The power of morning routines to reduce stress and decision fatigue
Midday “pick-me-ups” to keep cravings from sneaking in
Evening rituals that comfort you without reaching for a drink
The 3 Ds Method for cravings: Delay, Distract, Decide
Why it’s okay when certain routines don’t work—and how to find what does
By the end of this conversation, you’ll feel inspired to create simple, sustainable routines that make your alcohol-free journey lighter and easier.
✨ Reflection Prompt: What’s one small alcohol-free routine you want to start this week?
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 133: Navigating Divorce Without Alcohol: Rebuilding Trust in Yourself

✨ Before we dive in—don’t waste another weekend. Join me for No More Wasted Weekends, a free alcohol-free challenge happening August 29–September 1. For four days, you’ll get live coaching, practical tools, and the community support you need to see what’s possible when you don’t lose your weekends to hangovers or regret. Imagine waking up Monday proud, energized, and clearheaded. Sign up now at nomorewasteddays.co/weekend.
Episode Overview
Divorce is more than the end of a marriage. It’s the unraveling of routines, identities, and visions of the future. In this episode, Heather opens up about navigating divorce while staying sober, and what it means to rebuild self-trust when the ground feels shaky.
Sobriety brings clarity, but that clarity can be overwhelming when you’re used to numbing or deferring decisions to others. Heather shares her raw experience of facing big life choices without alcohol, learning to sit in discomfort, and discovering strength in her own intuition.
Sara and Heather also highlight the importance of community support, the challenge of breaking old relationship patterns, and the quiet resilience that comes from keeping promises to yourself—even in the smallest ways.
What You’ll Learn in This Episode
How sobriety changes the way you navigate major life transitions like divorce
Why alcohol acts like a false compass, and what happens when you take it away
The role of self-trust and intuition in making hard decisions without numbing
How community support can provide a “soft place to land” during painful seasons
Why resilience isn’t built in the absence of hardship, but through it
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 132: Finding Your People: How Community Transforms Sobriety

Enrollment for PUSH to 100 is officially open for waiting list members! 🎉 This is your chance to be one of just 30 people walking through 100 days alcohol-free together. Get on the waiting list now at nomorewasteddays.co/100waitinglist to claim early access before spots fill up.
 
Today’s episode is extra special because I’m joined live and in-person by Laura Van Antwerp, also known as Your Sober Pal. Laura is the founder of YSP Adventures, where she leads sober women on life-changing retreats like Backpacking 101, whitewater rafting, and Tahoe adventure weekends.
In this conversation, we dive into the importance of community in sobriety — how connection helps you go from just “not drinking” to actually thriving alcohol-free. You’ll hear two perspectives (Laura’s as an extrovert, mine as an introvert) on what it takes to find your people and why community is the missing piece for so many of us on this journey.
💡 What you’ll learn in this episode:
🌱 Why community is a key ingredient in long-term sobriety (and why going it alone is so tough).
🏔 How adventure, retreats, and shared experiences create accountability and excitement in sobriety.
💬 The healing power of shared stories from “me too” moments to celebrating sober wins together.
🤝 Practical tips for finding (or even creating) your own sober community, online and in real life.
Laura and I also share our own journeys - from online groups and AA meetings to retreats and the Day Makers community,  and how each stage of connection shaped our growth.
If you’ve been hesitant to step into community or you’ve been feeling stagnant in your sobriety, this conversation will remind you why connection changes everything.
👉 Resources & Links Mentioned in This Episode:
Join the PUSH to 100 waiting list: nomorewasteddays.co/100waitinglist
Follow Laura on Instagram: @yoursoberpal + @ysp_adventures
Explore Laura’s retreats: https://www.yoursoberpal.com/pages/ysp_adventures
Learn more about the Day Makers community: https://nomorewasteddays.co/day-makers-community/
✨ If you enjoyed this episode, don’t forget to hit subscribe, leave a review, and share it with a friend who’s building their alcohol-free life!
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 
 
Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Laura on Social Media:
IG: @yoursoberpal
TikTok: @yoursoberpal

Ep. 131: Sober Milestones Explained: 30, 60, and 90 Days Without Alcohol

If you’re ready to go beyond 30 days and see what’s truly possible in 100 days alcohol-free, then the PUSH to 100 is for you. You’ll get the tools, coaching, and community to carry you through the hardest parts and into real transformation. Spots are limited, so don’t wait. Head to https://nomorewasteddays.co/100waitinglist/ to join the waiting list.Thinking about what life really looks like when you remove alcohol? In this episode, Sara and Heather break down the real shifts that happen at 30, 60, and 90 days alcohol-free—the challenges, the wins, and the milestones that will carry you forward.
✨ Here’s what you’ll learn in this episode:
🌱 30 Days – The Wake Up Phase: Better sleep, clearer skin, mental fog lifting, and the first emotional rollercoaster. Why cravings and social triggers hit hardest here, and how to navigate them.
🔎 60 Days – The Clarity Phase: Rising energy, improved emotional regulation, and recognizing patterns. What to do when boredom or plateaus creep in, and why journaling and trying new things matters most.
🛠️ 90 Days – The Rebuild Phase: The identity shift of becoming “someone who doesn’t drink.” How to anchor into new routines, set boundaries, and start dreaming bigger for your alcohol-free life.
💡 Common challenges at each stage—like romanticizing drinking, Post Acute Withdrawal Syndrome (PAWS), complacency, or grief—and tools to help you keep moving forward.
🥂 Why hitting 100 days feels like one of the most powerful milestones of all.
Whether you’re just starting out or already deep into your alcohol-free journey, this episode will help you see what’s possible when you keep going—one day at a time.
👉 Ready for deeper support?
Join the PUSH to 100  and get the tools, community, and guidance to reach that next milestone with confidence. Join the waitlist here https://nomorewasteddays.co/100waitinglist/. Spots are limited to only 30 members
Want weekly live coaching and connection? Check out the Day Makers Community your first 14 days are just $7.
🎧 Listen in and remind yourself: you’re doing better than you think you are.
💬 Let’s Connect We’d love to hear how this episode lands for you! Leave a review on Apple Podcasts, Spotify, or YouTube so we can keep creating content that supports your alcohol-free journey.
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 130: Why You Don’t Need to Hit Rock Bottom to Quit Drinking

🚀 Enrollment is opening soon for PUSH to 100 – my 100-day alcohol-free program that gives you the tools, support, and community to confidently take your next step. You don’t have to wait until things “get bad enough” to choose more for yourself. Join the waitlist here: www.nomorewasteddays.co/100waitinglist — spots are limited!
In this short but powerful episode, I’m breaking down the rock bottom myth—the belief that you have to wait for a dramatic, movie-worthy moment to decide you’re done drinking.
I share my own story of how alcohol was quietly eroding my energy, patience, confidence, and joy long before anything “big” happened. And I’ll walk you through the questions I wish I’d asked myself sooner—questions that could shift you from Is it bad enough? to Is this good enough?
What you’ll hear in this episode: ✨ Why waiting for rock bottom delays action and keeps you stuck in shame ✨ How “functional” doesn’t always mean fulfilled ✨ The subtle cracks alcohol can create in your life (and how to spot them) ✨ Key questions to help you decide if your current reality is worth keeping ✨ How to take small, bite-sized steps toward alcohol freedom without deciding “forever”
This is your reminder: You don’t need permission. You don’t need a label. You don’t have to drink more than your friends or have your life fall apart. You’re allowed to choose better simply because you want better.
👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open August 22!). You’ll get structure, coaching, community, and tools that go far beyond “just don’t drink.” ✨ nomorewasteddays.co/100waitinglist
🎧 If this episode helped you feel seen, leave a quick review! Your words help this message reach more people on the path to freedom.
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 
 
Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 129: Sobriety and Emotional Labor: Protecting Your Peace Without the Guilt

🎯 Join the PUSH to 100 Waitlist! Ready to not just quit drinking, but truly transform your life? The next round of PUSH to 100 starts September 12th, with early enrollment for waitlist members opening August 22nd. Only 30 spots are available so everyone gets personal support from Sara. 👉 nomorewasteddays.co/100waitinglist/
In this candid conversation, Heather and Sara pull back the curtain on a topic so many sober women face but rarely talk about—emotional labor. From being the go-to problem solver to carrying emotional weight that isn’t yours, this episode dives into the toll it takes on your energy, peace, and sobriety.
Heather shares her personal experience as “the strong one” and the survivor skills that often get mistaken for personality traits. Sara opens up about learning to set boundaries, asking for help, and releasing the belief that it’s her job to keep everyone happy. Together, they explore how to protect your well-being—especially in sobriety—without guilt.
You’ll learn: ✨ What emotional labor really is—and why it’s often invisible, unpaid, and expected ✨ How to recognize if “being the strong one” has become your entire identity ✨ The hidden costs of always holding it together for others ✨ Practical boundary-setting strategies (without feeling selfish) ✨ Why clarity in sobriety is a gift—but not a license for emotional sacrifice ✨ Journal prompts to help you reflect on emotional weight that isn’t yours
If you’ve ever felt drained from constantly supporting others—or struggled to let yourself be helped—this episode will remind you that protecting your peace is not selfish, it’s essential.
Journal Prompts from this Episode:
What emotional weight am I carrying that isn’t mine?
What would it look like to stop rescuing people as a way to feel needed?
💬 Let’s Connect We’d love to hear how this episode lands for you! Leave a review on Apple Podcasts, Spotify, or YouTube so we can keep creating content that supports your alcohol-free journey.
 
🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12.
✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 
 
Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 128: What Happens to Your Body in the First 10 Days Without Alcohol

🎯 Ready to go alcohol-free and actually thrive through it? Join the waitlist for the next round of PUSH to 100, starting September 12. Spots are limited to 30 members and early enrollment opens to the waitlist on August 22. Get on the list now → www.nomorewasteddays.co/100waitinglist
 
In this shorty episode, Sara breaks down what really happens in the first 10 days of an alcohol-free journey (beyond the highlight reels and feel-good memes).
Most people don’t talk about the not-so-glamorous physical and emotional shifts that come up when you stop drinking. But Sara’s here to get real—and to empower you with science-backed insights and simple strategies so you can make it through the early days with confidence.
 
She covers:
🍷 What’s happening physiologically when alcohol leaves your system 🧠 How the dopamine crash messes with your motivation and mood 💤 Why sleep can get worse before it gets better 🍭 The truth about sugar cravings (and why they’re not just “bad habits”) 🧰 Six practical tools to survive and thrive in the first 10 days
Whether you're just getting started or preparing for a new AF season, this episode will help you normalize the messy middle—and stick with it.
 
🔑 Key Takeaways:
✅ Alcohol affects way more than just your bloodstream—it impacts your dopamine, sleep cycles, and blood sugar✅ You’re not “doing it wrong” if the first 10 days feel flat, foggy, or hard✅ Healing happens in layers—physical, emotional, and spiritual✅ Nourishing your body with protein + complex carbs = fewer cravings and crashes✅ Morning routines and natural dopamine boosts can jumpstart your day✅ Planning your witching hour (and finding community) is essential to staying the course
 
👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open August 22!). You’ll get structure, coaching, community, and tools that go far beyond “just don’t drink.” ✨ nomorewasteddays.co/100waitinglist
 
🎧 If this episode helped you feel seen, leave a quick review! Your words help this message reach more people on the path to freedom.
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 
 
Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 127: Stress Doesn’t Deserve a Drink

👉 Your stress doesn’t have to lead to a drink. Let’s rewire that loop.
✨🚨 The PUSH to 100 Challenge starts September 12th! Ready to go all in on your alcohol-free journey? Join the waitlist now to be the first to apply — only 30 spots available.  🔗 nomorewasteddays.co/100waitinglist
Stress is one of the most common triggers for drinking — and also for what comes next: the reward loop. Whether your loop looks like wine after work, mindless scrolling, or sugar binges, this episode dives deep into how to spot it, understand it, and shift it.
In this Stress 2.0 conversation, Sara and Heather break down what keeps you stuck in the stress → reward → repeat cycle and how to actually replace it with something that supports your healing and growth.
🔄 You don’t need more willpower — you need new patterns.
In this episode:
🌪️ Why stress is often the start of the loop — but not the whole story
🔁 How the reward loop forms and why it keeps repeating (even after you quit drinking)
📉 The long-term consequences of staying stuck: burnout, emotional flatness, and disconnection
🧠 A powerful 3-step framework for breaking the reward loop:
1️⃣ Pause & pattern break
2️⃣ Rewire the reward
3️⃣ Reframe the win
💬 Journal prompts to help you reflect and make a shift this week
🎯 Ideas for creating your own “reward menu” of healthy coping tools
🥴 Real talk about transfer addictions, sugar binges, and chaotic mornings
🧘‍♀️ Grounding practices that actually work in real life
This is the burnout-prevention episode you didn’t know you needed. Whether you're early on in your alcohol-free journey or years in, stress will always be part of life — but your reward loop doesn’t have to be.
 
📝 Journaling Prompts:
What has my go-to reward loop looked like?
What’s one new reward I’d like to try this week?
🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12.
✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 
 
Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp