The Alcohol Craving Playbook

15-Minute Evidence-Based Strategies to Crush Urges, Rewire Your Brain, and Build Lasting Sobriety

By: Southerland

Narrated by: Virtual Voice

Alcohol cravings can feel relentless, striking at the worst possible moments and convincing you that resistance is futile. But cravings are not commands—they are temporary signals that can be disrupted, delayed, and ultimately overcome. The Alcohol Craving Playbook gives you a proven system of fast, science-backed drills designed to break urges in fifteen minutes or less.

Drawing from neuroscience, behavioral therapy, and lived recovery experience, this book equips you with a full arsenal of strategies. You’ll learn how to name and track your urges, install timer habits that outlast the peak of a craving, and use breathing, grounding, and movement to reset your nervous system. You’ll discover practical tools for high-risk environments—bars, airports, holiday gatherings, and late nights alone—and you’ll master structured protocols for relapse scenarios.

What sets this book apart is its focus on action, not theory. Every chapter provides a drill you can deploy immediately, along with guidance for logging outcomes and building personal evidence of progress. Over time, you’ll create your own craving dashboard, retire ineffective tools, and scale the most powerful techniques into daily routines. The result is not just surviving urges, but developing mastery over them.

And the playbook doesn’t stop at alcohol. These same fifteen-minute drills extend to other compulsive behaviors—smoking, overeating, digital scrolling—helping you build resilience across every domain of life. Whether you’re in early recovery or strengthening long-term sobriety, this book offers a clear, structured, and compassionate path forward.

With The Alcohol Craving Playbook in hand, you’ll stop fearing urges and start defeating them—one drill, one decision, one day at a time.