Top 5 Lessons From Coaching Hundreds To Drink Less

Changing your relationship with alcohol is one of the most personal, and often misunderstood, journeys a person can take.

Over the past seven years, I’ve had the privilege of supporting hundreds of people on that path, not just as a coach, but as someone who’s been through the recovery journey myself.

My name is Karen, and I’m the Director of Coaching at Oar Health. I’m a National Board Certified Health & Wellness Coach, as well as a Licensed Addiction Counselor. 

Years ago, I was drinking nearly a bottle of wine every night, using alcohol to manage stress, anxiety, and emotional pain I didn’t know how to face. Discovering naltrexone, and learning how to use it intentionally, was the turning point that helped me reclaim my life.

Today, I lead a team of coaches who support people across the country in building healthier, more empowered relationships with alcohol, whether their goal is moderation or abstinence. Through this work, I’ve seen clear patterns emerge: what helps people succeed, what tends to hold them back, and what really matters when it comes to long-term change.

If you're just getting started with naltrexone, it’s helpful to know that there are two main ways to take it:

Daily Dosing

Taking naltrexone daily supports abstinence & helps manage frequent, unpredictable cravings

Targeted Dosing

Targeted (or “as-needed”) dosing is sometimes known as The Sinclair Method. Members take naltrexone 1–2 hours before drinking to reduce, and eventually extinguish, the alcohol-craving response

No matter which path you're on, here are five key lessons I’ve learned from coaching hundreds of people toward drinking less, and living more.

1. Change Isn’t Linear And That’s Normal

One of the biggest myths people bring into alcohol recovery is that change should follow a clean, upward trajectory. 

But in real life? It’s rarely that tidy.

Some weeks, things just click. Other weeks, old patterns resurface. The truth is, progress is rarely linear, and that’s not a sign of failure, it’s part of the process.

The people who succeed aren’t the ones who never slip, they’re the ones who learn from setbacks and get back on track. That bounce-back muscle is far more powerful than perfection.

So if you’re just getting started and find yourself taking a step backward, don’t panic. The key is consistency over time. Every time you return to your intention, you're building resilience.

2. Timing The Medication Makes A Huge Difference

This is one of the most common “aha” moments I see in coaching. Whether you’re using naltrexone daily or as needed, when you take it matters.

If you're taking it daily to support abstinence, try taking your medication close to when you usually start thinking about alcohol or when you’re feeling urges. That’s when the medication can do the most good.

If you’re using it in a targeted way, it’s crucial to take it one to two hours before your first drink. Taking it too late means your brain may still get the full reward of alcohol, which works against the progress you're trying to make.

I've seen so many people say, "I’m taking the medication, but I don’t think it’s working." Often, a simple adjustment in timing makes a noticeable difference.

3. Small Behavioral Shifts Matter More Than You Think

Medication can quiet cravings but behavior change is what helps you build new habits. The two work best together.

Many clients tell me things like:

“I realized I wasn’t even craving—it was just a habit.”

And:

“It felt automatic. I didn’t even think about it.”

That’s why we focus on small, manageable changes like:

• Delaying the first drink by 30 minutes
• Having a nonalcoholic beverage ready to sip first
• Changing routines around known triggers
• Pre-measuring drinks or switching to smaller glasses

We also suggest tracking drinks—not to judge, but to build awareness. 

Tracking helps you notice patterns, identify your triggers, and see your progress over time. These may sound minor, but practiced consistently, small shifts (and the awareness that comes with them) create major change. 

You don’t have to change everything overnight. 

Start small. Stay consistent.

4. Mindset Is Just As Important As Medication

This one surprised me early on: mindset is a huge part of success. The way you talk to yourself through this process matters.

People who thrive in recovery often make one simple but powerful shift: from judgment to curiosity.

Instead of “I messed up,” they ask, “What led to that?” and, “What can I try differently next time?”

That single reframe opens the door to growth. Guilt and shame tend to shut it. When you view each drinking episode as information instead of failure, you take back your power.

Healing isn’t about punishing yourself—it’s about learning what your brain needs and responding with care.

5. Success Looks Different For Everyone, And That’s Okay

This may be the most important takeaway of all: there’s no one-size-fits-all definition of success.

For some, success means never drinking again. For others, it means being able to enjoy one or two drinks without spiraling into loss of control. 

Both are valid. Both take work. And both are possible.

I often hear people ask, “Is moderation even realistic?” 

The answer is yes, for many people, especially when using naltrexone in a targeted way.

But what matters most is that you define what success means for your life—not your doctor, not your friends, not society. 

As a coach, I’m not here to tell people how much they should drink. I’m here to help them reconnect with their values, their goals, and the version of themselves they want to become.

Final Thoughts: What I’d Tell Someone Just Starting Out

If you’re just beginning your journey, maybe feeling overwhelmed, uncertain, or even skeptical, here’s what I want you to know:

You’re not broken. You’re not weak. And you absolutely don’t have to do this alone.

Changing your relationship with alcohol isn’t about willpower. It’s about having the right tools, the right support, and the willingness to stay curious about what works for you.

Real change takes months, not days. Some weeks will feel like breakthroughs. Others might feel like setbacks. But every time you choose to show up for yourself, even in a small way, you’re building something lasting.

Stay patient. Stay kind to yourself. And never underestimate what’s possible for you—even if you can’t quite see it yet.

Are You Drinking Too Much?

Is drinking affecting your job? Is alcohol harming your health or relationships? Does your drinking worry you? Ever tried to drink less but failed?

If any of this sounds familiar, and if AUD runs in your family, Oar Health might be right for you. Oar Health offers medication FDA-approved for the treatment of alcohol problems. A daily pill to drink less or quit.

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