Rooted & Free:
A Nervous System–Aligned Path to Alcohol-Free Living
You Don’t Have to Hit Rock Bottom to Want Better
A bingeable, self-paced mini course for women who are ready to get honest about their drinking — and finally take their power back.
This is for you if you want to do more with your life than just exist.
If you’re ready to start living, keep reading!
You’ve got a lot going for you.
You’re driven, capable, dependable.
You keep it together — even on the days you’re running on fumes.
You’re not a “rock bottom” story.
But something in you is wondering:
Is alcohol still working for me… or is it just working against me?
If your anxiety’s worse than ever, your sleep’s a mess, and you’re tired of making silent deals with yourself about “cutting back” — this is your sign.
It’s not about labeling yourself. It’s about reclaiming your clarity, energy, and self-respect.
Introducing….
Rooted & Free
A Nervous System–Aligned Path to Alcohol-Free Living
A self-led alcohol-free lifestyle reset to help you feel like yourself again — clear, confident, and grounded.
This isn’t another “30-day no-drink” challenge.
It’s a guided space to understand your habits, regulate your nervous system, and reconnect with who you are — beyond the wine glass.
Do it in a weekend, or take it slow. You’re in control.
Inside, You’ll Learn:
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Understanding and Control:
Gain a deep understanding of the habitual cycle of drinking and develop effective strategies to break free from it. Learn to identify triggers, patterns, and behaviours associated with alcohol consumption and develop alternative coping strategies for managing stress, boredom, and other triggers.
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Confidence and Assertiveness:
Learn strategies for navigating social settings without alcohol with confidence and assertiveness. Develop communication skills to set boundaries, communicate expectations, and cultivate a supportive social network of like-minded individuals.
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Self-Awareness and Emotional Resilience:
Cultivate self-awareness and emotional resilience through mindfulness meditation, self-reflection practices, and emotional regulation exercises. Develop skills to cope with challenges, manage stress, and embrace difficult emotions without resorting to alcohol.
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Prioritizing Self-Care and Wellness:
Understand the importance of self-care for overall well-being and learn to create a personalized self-care plan that encompasses physical, mental, and emotional wellness practices. Discover alternative ways to unwind and relax without alcohol, prioritizing activities that nourish and rejuvenate you.
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Discovering Joy and Purpose:
Explore sources of joy and fulfillment beyond alcohol, set meaningful goals, and cultivate gratitude and appreciation for life's pleasures. Engage in creative and recreational activities that enhance joy and fulfillment, fostering a sense of purpose and vitality.
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Building Resilience and Coping Skills:
Develop resilience skills to cope with challenges and setbacks on your alcohol-free journey. Practice self-compassion, cultivate a growth mindset, and build a support network to navigate difficulties effectively and maintain momentum towards your goals.
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Embracing Your Alcohol-Free Lifestyle:
Celebrate your progress and accomplishments, reflect on positive changes, and set intentions for long-term maintenance of your alcohol-free lifestyle. Create a vision board or action plan to visualize your goals and aspirations, empowering you to live your best alcohol-free life.
If You’re Thinking…
“I’m not sure if I need to quit entirely…”
“I don’t want to feel judged.”
“I’ve got a career, a family — people rely on me. I can’t fall apart.”
I hear you. This isn’t about shame, perfection, or pressure.
This is about getting curious — and giving yourself the space to ask:
What do I want my life to feel like… and is alcohol helping me get there?
What You’ll Walk Away With:
A deeper understanding of your drinking patterns — and how to shift them
Breathwork & somatic tools to stay grounded when urges hit
Scripts for social settings (so you never fumble through “no thanks” again)
A custom self-care plan that actually fits your life
A renewed sense of purpose, possibility, and presence
What’s Inside:
8 On-Demand Chapters
Including mindset shifts, journaling prompts, nervous system education, and real-world tools for alcohol-free living.Guided Breathwork & Meditations
Short, powerful sessions to calm your system and reconnect with your body.Worksheets & Habit Trackers
Designed to help you track progress, reflect honestly, and stay on course.Zero Coaching Calls
No pressure, no “group shares,” no awkward Zooms. Just what you need — when you need it.
This Course Is For You If…..
You’re tired of waking up groggy, anxious, and beating yourself up.
You keep promising you’ll “cut back” — but nothing sticks.
You’re craving clarity, energy, and more time to focus on what really matters.
You want to feel empowered and in control — without shame or extremes.
Igniting Your Potential - What’s inside
chapter 1
Breaking Free
Understand the roots of habitual drinking. Dive deep into the underlying reasons behind habitual drinking patterns. Gain insights into the learned responses and behavioral cues driving your relationship with alcohol.
Identify triggers and patterns. Explore the triggers and patterns that fuel your desire to drink. Gain awareness of the stressors and environmental cues that contribute to your drinking habits.
Develop empowering coping strategies. Armed with knowledge of the roots of your drinking habits and awareness of triggers and patterns, develop strategies to break free from the cycle of habitual drinking. Chart a path towards lasting change and empowerment.
chapter 2
Social Empowerment
Navigate social settings confidently without alcohol. Learn the skills and confidence to navigate social situations without relying on alcohol. Learn assertive communication techniques to express your choices and boundaries with grace and confidence.
Communicate boundaries effectively. Understand the importance of setting and communicating boundaries in social interactions. Develop clear and assertive communication skills to express your needs and expectations while maintaining respectful relationships.
Cultivate a supportive social network. Cultivate an environment of understanding and respect for your alcohol-free lifestyle choices. Learn strategies to navigate social dynamics and communicate your boundaries effectively, fostering supportive relationships.
chapter 3
Boundary Setting
Establish personal boundaries for self-care. Take ownership of your well-being by setting clear boundaries around alcohol consumption and self-care. Prioritize your needs and values as you create boundaries that support your journey to an alcohol-free lifestyle.
Master assertive communication techniques. Develop assertive communication skills to effectively express your boundaries and preferences in various situations. Gain confidence in advocating for yourself and your choices with clarity and conviction.
Empowerment through boundary-setting: Harness the power of boundary-setting to empower yourself in all areas of your life. Experience newfound confidence and self-respect as you assert your boundaries and take control of your alcohol-free journey.
chapter 4
Mindfulness Matters
Cultivate self-awareness and emotional resilience. Engage in mindfulness practices to deepen your self-awareness and build emotional resilience. Learn to navigate challenging emotions and situations with greater ease and clarity.
Explore mindfulness meditation and self-reflection. Discover the transformative power of mindfulness meditation and self-reflection. Cultivate a greater sense of presence and inner peace as you explore your thoughts, feelings, and experiences.
Harness the power of mindfulness: Embrace mindfulness as a tool for personal growth and empowerment. Experience increased resilience, clarity, and emotional well-being as you integrate mindfulness into your daily life.
chapter 5
Self-Care Sanctuary
Prioritize self-care for holistic wellness. Embrace the importance of self-care for your overall well-being. Learn to nurture your body, mind, and spirit through intentional self-care practices that replenish and rejuvenate.
Create a tailored self-care plan. Develop a personalized self-care plan that reflects your unique needs, preferences, and goals. Explore a variety of self-care activities and rituals to create a holistic wellness routine that supports your alcohol-free lifestyle.
Experience the transformative power of self-care: Witness the transformative effects of self-care on your overall well-being. Feel rejuvenated, balanced, and empowered as you prioritize self-care and make your well-being a top priority.
chapter 6
Joyful Living
Discover sources of joy and fulfillment. Explore the sources of joy and fulfillment in your life beyond alcohol. Rediscover the activities, passions, and relationships that bring meaning and purpose to your life.
Set meaningful goals and intentions. Define your goals and intentions for living a joyful and purposeful life. Clarify your values and aspirations, and set actionable steps to align your actions with your vision for the future.
Engage in creative and recreational activities. Embrace joy and purpose as guiding principles in your alcohol-free journey. Experience a renewed sense of vitality, fulfillment, and connection as you cultivate joy and purpose in all areas of your life.
chapter 7
Resilience Roadmap
Develop strategies for coping with challenges. Learn effective strategies for coping with challenges and setbacks on your alcohol-free journey. Build resilience skills to navigate difficult situations with grace and resilience.
Practice self-compassion and acceptance. Cultivate self-compassion and acceptance as you navigate the ups and downs of your alcohol-free journey. Learn to treat yourself with kindness and understanding, especially during times of difficulty.
Build a strong support network. Foster connections with like-minded individuals and build a support network to lean on during challenging times. Experience the power of community and mutual support as you navigate your alcohol-free journey.
chapter 8
Alcohol- Free Living
Celebrate your progress and accomplishments. Take time to acknowledge and celebrate your progress and accomplishments on your alcohol-free journey. Reflect on how far you've come and the positive changes you've experienced along the way.
Reflect on positive changes and transformations. Reflect on the positive changes and transformations that have occurred as a result of your alcohol-free lifestyle. Celebrate the newfound freedom, vitality, and clarity you've gained.
Set intentions for long-term maintenance. Set intentions and commitments for maintaining your alcohol-free lifestyle in the long term. Create a vision for your future and take proactive steps to ensure your continued success and well-being.
What Makes This Different?
This is tailored for women working in high-pressure careers and lives. It’s where holistic approaches to quitting alcohol meet expert-led content. This course takes a comprehensive approach, addressing the physical, psychological, and social aspects of alcohol mis-use.
With interactive sessions and a supportive community you’ll gain valuable insights and skills for your journey.
Why choose this experience? It’s about empowerment and growth, offering practical tools and actionable steps to break free from the cycle of alcohol dependence and embrace a vibrant, alcohol-free lifestyle!
Why Choose This Experience?
Are you tired of piecing together bits of information from the internet, trying to find a solution that sticks? Have you found yourself in a cycle of starting and stopping drinking, but now you're ready to make a real, lasting change?
It's time to get real with your choices and start on a journey of empowerment and transformation.
This isn't just another program – it's a lifeline for those ready to make significant decisions and embrace a vibrant, alcohol-free lifestyle. Join today and take the first step towards reclaiming your health, happiness, and empowerment.
Ready to Feel Like Yourself Again?
You don’t have to give up who you are.
You don’t have to quit your life.
You just have to be willing to take the first honest step.
Your clarity, peace, and power are waiting on the other side of this decision.
This isn’t your average sobriety course. Rooted & Free is an 8-module, self-paced journey designed for high-achieving, emotionally exhausted women who are ready to break free from drinking—but don’t resonate with traditional recovery models. Whether you’re sober-curious, tired of the cycle, or already alcohol-free but still feeling stuck, this course meets you where you are—with compassion, depth, and the nervous system tools that actually work.