Not Another 30 Day Challenge
The Mind The Sip
method.
The Mind The Sip Method is a structured, self-paced programme for people who want to change their relationship with alcohol in a way that feels realistic, sustainable, and grounded in real life.
This is not built on restriction, quick fixes, or arbitrary timelines. It is a practical framework designed to help you understand your drinking habits, shift unhelpful patterns, and create lasting alcohol change.
Understand Your Patterns
Build awareness of your drinking habits and what drives them.
Build Everyday Strategies
Create realistic tools that fit into your actual life.
Create Sustainable Change
Move beyond short-term challenges and rigid rules.
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A different kind of programme
Not a public challenge. Not a quick fix. A method.
This programme gives you space to reflect, adjust, and drink less at a pace that fits your life, rather than forcing you into a rigid framework. Whether your goal is to cut back, practise mindful drinking, or moderate drinking, you’ll find practical support that adapts to your needs.
It combines practical tools, guided reflection, and real-life application to support meaningful, long-term change. Designed to fit into your routine without adding pressure, it provides enough structure to help you stay accountable, build healthier habits, and strengthen your relationship with alcohol over time.
Rather than asking you to join a public challenge or follow a one-size-fits-all approach, The Mind The Sip Method meets you where you are. It helps you drink less, cut back on alcohol, and build a healthier, more intentional relationship with alcohol through mindful drinking practices and sustainable lifestyle changes that feel balanced, achievable, and aligned with how you want to live.
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What you will build
A more intentional relationship with alcohol.
Understand Your Patterns
Build a deeper understanding of your drinking habits and what drives them, so change feels intentional, not forced.
Practical, Everyday Strategies
Develop practical strategies that fit into your daily life, helping you stay consistent without relying on willpower or rigid rules.
Sustainable Change
Move beyond short-term challenges by building a flexible, sustainable approach that supports long-term change.
Choose how you want to get started
One programme. A few ways in.
You can jump straight into the full course and get access to all modules, guided lessons, tools and resources, along with the exclusive Bonus Library. Or, if you’d prefer to ease into it, you can take the course in two parts. Start with Part 1 and see how it feels. If it clicks, you can continue to Part 2. If not, no pressure – you’re in control of your journey.
Programme options
Choose the starting point that fits your life.
No pressure. No overwhelm. Just a path that works for you.
Get the full course + Bonus Library for just $99
Not Another 30 Day Challenge
Get access to all modules, guided lessons, tools and resources, plus the exclusive Bonus Library, a collection of extra content available only to full-course members.
Start with Part 1 — $59
Modules 1–4
Start with the foundations. Build awareness, understand your current patterns and begin shifting the way you approach alcohol.
Continue with Part 2 — $59
Modules 5-8
Continue into practical strategy, real-life application and longer-term habit support when you are ready to move forward.
Inside the method
Guided lessons, tools and reflection that fit into real life.
The programme helps you understand your relationship with alcohol, break old patterns, and build practical strategies that support long-term alcohol change.
Work through the lessons at your own pace with guided reflection, real-life tools, and practical support you can apply in everyday situations outside the programme.
Welcome & Orientation
- Welcome
Module 1: Understanding the Drinking Cycle - Why Willpower Keeps Failing
- Why Willpower Keeps Failing
- The Drinking Cycle Explained
- The Drinking Cycle Mapping Workbook
- Your Personal Trigger Audit
- Cycle Awareness Tracker
- “What Actually Happens When I Drink” Reflection Sheet
Module 2: The Real Reason You Drink - It’s Not About Discipline
- Stress, Reward and Emotional Regulation
- Identity and the Hidden Cost
- Emotional Substitution Worksheet
- Identity Reframe Exercise
- “If Alcohol Wasn’t Available…” Journaling Prompts
- Cost vs Benefit Reality Audit
Module 3: Cravings Without Panic - Understanding Your Nervous System
- Why Cravings Feel Stronger at Night
- Urge Surfing & The 5-Minute Reset
- Evening Reset Routine Planner
- Craving Response Script
- 20 Replacement Regulation Tools
- Nervous System Quick Guide
Module 4: Rebuilding Self-Trust - Breaking the Binge–regret Loop
- Why You Undo Your Own Promises
- Small Wins and Internal Credibility
- Self-Trust Rebuild Plan
- Weekly Intention Setting Template
- Slip Without Spiral Guide
- After-Event Reflection Sheet
Module 5: Social Drinking & Cultural Scripts
- The Social Scripts That Keep You Drinking
- Boundaries Without Drama
- Social Event Game Plan
- What to Say Script Guide
- Exit Strategy Planner
- Inclusive Entertaining Guide
Module 6: Emotional Capacity & Substitution
- What Are You Actually Avoiding?
- Rest, Stress and Dopamine Without Alcohol
- Emotional Check-In Template
- Evening Wind-Down Ritual Builder
- Pleasure Rewiring Worksheet
- “What Do I Actually Need?” Decision Tree
Module 7: Living Clearly
- The Underrated Benefits of Drinking Less
- Peace, Pride and Identity Without Alcohol
- Clear Living Vision Planner
- 90-Day Integration Tracker
- Financial Reality Calculator (Drinking Cost vs Redirecting Money)
- Future Self Letter Template
Module 8: Designing Your Version of Freedom
- Not Sobriety. Not Moderation. Intentionality.
- Your Personal Alcohol Policy
- Personal Alcohol Agreement Template
- Relapse Prevention Without Drama Plan
- Future Trigger Preparation Map
- Long-Term Lifestyle Blueprint
A Final Reflection
- You Made It!
BONUS LIBRARY
- Holidays/Vacations
- Alcohol & Perimenopause
- Sleep Recovery
- Anxiety & Alcohol
- Alcohol & Long-Term Health
Created by Ange Chappel
Practical support from the founder behind Mind The Sip.
After changing her own relationship with alcohol, Ange Chappel founded Mind The Sip, a mindful drinking platform that supports thousands of people to rethink their drinking habits through practical tools, structured support, and community.
The Mind The Sip Method brings together guided reflection, behaviour change principles, and practical tools to support people who want a calmer, healthier, and more sustainable relationship with alcohol.
WHAT PEOPLE ARE SAYING
A more realistic approach to alcohol change.
Frequently asked questions
Before you begin.
How is this different from a typical 30-day challenge?
Most 30-day challenges focus on willpower and short-term change. This program takes a different approach. You’ll build awareness, understand your patterns, and develop strategies that actually last beyond a set timeframe. It’s about changing your relationship with alcohol, not just taking a break from it.
How long do I have access to the program?
You’ll have ongoing access to the program, so you can move at your own pace and revisit the content whenever you need to.
How much time do I need each week?
This is designed to fit into your life. Most people spend a few hours each week working through the content, but you can go faster or slower depending on what works for you.
Can I go at my own pace?
Yes. This is a self-paced program, so you can move through the content in a way that suits your schedule and energy.
What happens after I finish?
Many people revisit the content over time as their relationship with alcohol continues to evolve. You’ll also leave with practical tools and strategies you can continue to use in everyday life.
Is this right for me if I don’t want to quit drinking completely?
Yes. This program is not about forcing abstinence. It’s about helping you make more intentional choices around alcohol, whether that means cutting back, taking breaks, or changing your habits in a way that works for you.
Ready to begin?
Start with the full course or ease in with Part 1.
Choose the format that fits your life and begin building a more intentional relationship with alcohol.
Need more support?
Work with Ange 1:1
If you’d like additional personalised support alongside the programme, 1:1 coaching gives you space to work through your patterns, challenges and real-life situations in a practical way.
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