Make two columns.

On the left side, label this list - ‘The Throw Away Times’

On the right side, label this list - ‘Elegant Exceptions’*

*Note - If you are going for 100% Alcohol Free you will forgo making ‘Elegant Exceptions’.

List ALLLL of your Throw Away Times. These are the times that you drink that you no longer

wish to engage in. The times that feel like a waste of your time, the times that you'd rather that

you did something else like exercise or practice a skill or a hobby or just to go for a walk. Try to

write at LEAST 10 items for this list.

List your Elegant Exceptions. These are the times that you will permit yourself to drink

minimally, on occasion, with specificity and selection. Be picky. Also try to avoid restrictive

language as this creates MORE resistance in our minds. This list should be much shorter than

the first.