Course curriculum

  • 1

    Your path to Take Control

    • Welcome

    • What moderation means

    • How this course works

    • Your Moderation Workbook

    • Join the community

    • Disclaimer
  • 2

    Week 1: Understand your drinking

    • Introduction
  • 3

    Back to basics: alcohol explained

    • What is alcohol?

    • Mythbusting: Sleep

    • Secret life of a hangover

    • Mythbusting: Fun

    • Mythbusting: Relaxation
  • 4

    Why do you want to moderate?

    • A vision of your future

    • Track your drinking
  • 5

    What are your drinking triggers?

    • Taking the emotion out of alcohol

    • What do we mean by triggers?

    • Environmental

    • Emotional

    • Experiential and social
  • 6

    Learn what triggers are in play

    • Uncovering your triggers

    • When, where, who and why

    • The point of no return
  • 7

    Review and remap your habits

    • What does remapping mean?

    • A new way of drinking

    • New experiences break old habits

    • What are the alternatives?
  • 8

    Why willpower is not enough

    • Willpower is a finite resource

    • Changing your mindset

    • Changing your environment
  • 9

    Week 1 round-up

    • You’ve completed Week 1!

    • Week 1 quiz
  • 10

    Week 2: Get ready to take control

    • Introduction

    • Your Moderation Workbook
  • 11

    Understand your goals and outcomes

    • Revisit your vision

    • Your moderation timeline

    • Strategies for setting boundaries

    • A structured approach

    • Know your limits

    • A matter of consequence

    • All in the attitude

    • Set your own rules
  • 12

    Moderation mates

    • Find an accountability partner

    • Go signs and red flags

    • Who to choose?

    • Choose a long-term partner

    • Choose an event-based partner
  • 13

    Testing the water

    • Run a test event

    • Put yourself to the test
  • 14

    Week 2 round-up

    • You’ve completed week 2!

    • Test your knowledge
  • 15

    Week 3: Go for moderation

    • Introduction

    • Your Moderation Workbook
  • 16

    Planning is key

    • The ‘Are you (not) drinking?’ question

    • Plan your answer

    • Plan for beer pressure

    • Plan for milestones

    • Plan for the unexpected

    • What happens if you slip up?

    • Plan your week
  • 17

    Dry drinking & alcohol-free tips

    • How to drink without drinking

    • Beer

    • Wine and fizz

    • Spirits and mocktails

    • Broaden your horizons
  • 18

    Track your progress

    • Keep a moderation diary

    • Go digital

    • Stay connected
  • 19

    Week 3 round-up

    • You’ve completed week 3!

    • Test your knowledge
  • 20

    More to come!

    • There’s more coming up
  • 21

    Week 4: Step it up

    • Introduction

    • Your Moderation Workbook
  • 22

    Self-care and wellbeing

    • What is self-care?

    • The pillars of self-care

    • Engage all the senses

    • Try it for yourself
  • 23

    Why habits are important

    • The importance of habits

    • The Power of Habit

    • Atomic Habits

    • Try it for yourself
  • 24

    Meditation and mindfulness

    • Mindfulness and meditation

    • Mindful drinking

    • Try it for yourself

    • Find out more
  • 25

    Journalling

    • Your friend, the journal

    • Journalling types

    • How to start

    • Journalling prompts

    • Try it for yourself
  • 26

    Sleep

    • Sleeping beauty

    • Making the most of your sleep

    • Try it for yourself
  • 27

    Nutrition

    • Drinking and diet

    • The basics

    • Superfoods

    • Boost the bacteria

    • Beat the sugar cravings

    • Try it for yourself
  • 28

    Exercise

    • Healthy body

    • What’s aerobic?

    • What’s strength training?

    • What if you don’t like exercise?

    • Keep it NEAT

    • Try it for yourself
  • 29

    Week 4 round-up

    • You’ve completed week 4—and the course!

    • Test your knowledge
  • 30

    What now?

    • How do you feel?

    • Keep it going!