You've already made changes to your drinking. Maybe you've cut back on how often or how much you drink. Maybe you've been trying to make changes, but you're not quite where you want to be.
You still find yourself drinking more often or more than you'd like. You've tried setting rules, but they only get you so far.
Keep the Change gives you the structure, practical tools, and personalized support to keep going from here.
A Four-Step Approach to Drinking Less
Over three months, we'll work together using Next Smallest, my practical four-step method for understanding your drinking and building skills you can keep using.
1
The Job Assignment
Understand the job alcohol is doing in your life and explore other ways to get that need met.
3
The Confluence
Recognize how stress, emotions, cues, and familiar patterns come together to influence your drinking. Learn where you can reduce, redirect, or replace those influences.
2
10 & 10
When you think about drinking, take 10 minutes and do 10% of the job yourself. It gives you room to make a real choice.
4
Signals Work
Learn your early signals and respond before familiar patterns take over.
What's Included
12 private, 45-minute coaching sessions over three months
The Four-Step Next Smallest method
Practical exercises, videos, and resources
Personalized guidance based on your goals
A plan for continuing your progress after the program
Meet Your Coach
Hi, I'm Austin Karr
I help people understand their drinking, make intentional changes, and develop the skills to keep moving forward.
I'm a Nationally Certified Recovery Coach, Certified Professional Life Coach, and adjunct professor teaching a neuroscience-based approach to substance use and behavioral addictions at the graduate level. My education and training include Yale University, Wesleyan University, and the American Psychological Association, along with specialized training in SBIRT and Invitation to Change.
I've developed coaching programs, practical frameworks, and an ongoing community to help people change their relationship with alcohol. My approach brings together the science of behavior change with strategies you can use in everyday life.
I believe support should move with you as your goals change.
We'll get curious about your drinking, explore what's influencing your choices, and figure out what works for you. I'll bring structure, practical tools, and new perspectives. You'll bring your experiences, your goals, and what matters to you.
Some conversations will lead to new insights. Others will focus on trying something different, working through a challenge, or recognizing progress you might have overlooked.
I believe support should move with you as your goals change. You won't have to fit into someone else's definition of success.
My goal isn't to make decisions for you. It's to help you become more confident and capable of making your own.
What This Isn't
This isn't a sobriety challenge or a set of drinking rules, and it doesn't guarantee a particular outcome. It also isn't addiction treatment, therapy, or medical care. If you've had withdrawal symptoms when cutting back or stopping, talk with a doctor before changing how much you drink.