A Digital Guidebook presenting a gentle, science-informed system to help you reduce nightly wine consumption and finally keep the promises you make to yourself.
You unwind with wine at night โ not to โparty,โ but to cope.
You donโt want to quit drinking โ you just want it to stop running the evening.
You wake up wishing you drank lessโฆ yet by 5:00 PM the habit feels automatic again.
Stress, fatigue, and โI deserve thisโ thinking keep derailing your intentions.
You want a gentle, private, shame-free way to follow through on the promises you make to yourself.
If any of that feels familiarโฆ youโre in the right place.
โ Instant PDF Download
โ Simple Copy/Paste Instructions
โ Uses free, accessible tools
โ No tech skills required
โ No monthly subscription
โ No app to install
Youโre smart. Youโre self-aware.
You know what would make you feel better.
And yetโฆ
Every evening, the thought of wine starts whispering.
You tell yourself, โNot tonight,โ or "Maybe just one."
But by nightfall, stress, fatigue, or habit wins again.
And the next morning, you wake up wishing you had made a different choice.
You don't need more willpower.
You donโt need more rules.
You definitely donโt need more guilt.
What you do need is support โ gentle, steady, and grounded โ especially in the moments when your resolve starts to wobble.
Clara is here to give you exactly that.
A nightly reset ritual that helps you pause before the automatic wine pour.
Simple prompts for moments when willpower feels low.
Tiny, calming scripts for cravings, stress, or "I deserve this" thinking.
Just 3โ5 minutes on most nights.
On harder nights, Clara gives you a 1โ2 minute grounding prompt you can use instantly.
No journaling. No big tasks. Just a gentle check-in.
Evenings feel rushed and automatic
Stress leads straight to pouring
You wake up frustrated with yourself
You feel stuck in a loop you โshouldโ be able to break
You donโt want to tell anyone how much youโre struggling
Evenings feel calmer and more intentional
You pause before pouring โ and often choose differently
Your self-talk softens
You wake up feeling proud, steady, and clear
You finally feel in control again
This is the transformation Clara was built for.
Clara was created after years of studying psychology, habit formation, emotional regulation, and why evening wine becomes so sticky for so many of us โ especially women in midlife.
Clara is rooted in:
Behavioral psychology
Self-compassion research
Emotional resilience practices
Habit science (specifically the โchoice pointโ model)
Most importantly, sheโs delivered in a voice that is warm, human, and shame-free.
You donโt need a diet. You donโt need a challenge.
You need a companion who meets you exactly where you are.
๐๐ท๐ฆ๐ณ๐บ๐ต๐ฉ๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ ๐ฏ๐ฆ๐ฆ๐ฅ ๐ต๐ฐ ๐จ๐ฆ๐ฏ๐ต๐ญ๐บ ๐ด๐ฉ๐ช๐ง๐ต ๐บ๐ฐ๐ถ๐ณ ๐ฆ๐ท๐ฆ๐ฏ๐ช๐ฏ๐จ ๐ณ๐ฐ๐ถ๐ต๐ช๐ฏ๐ฆ โ ๐ธ๐ช๐ต๐ฉ๐ฐ๐ถ๐ต ๐ฑ๐ณ๐ฆ๐ด๐ด๐ถ๐ณ๐ฆ, ๐จ๐ถ๐ช๐ญ๐ต, ๐ฐ๐ณ ๐ฑ๐ฆ๐ณ๐ง๐ฆ๐ค๐ต๐ช๐ฐ๐ฏ๐ช๐ด๐ฎ.
Clara lives inside a simple chat interface (like ChatGPT). You just copy, past, and she wakes up ready to help. After you start, you'll receive:
A short, calming process that helps you pause before the automatic pour.
A supportive guide for moments when willpower is lowest. No rules. No pressure. Just calm guidance you can lean on.
Quick, steadying prompts you can use when stress, overwhelm, or โI deserve thisโ thinking hits.
Beautifully structured pages to help you understand your patterns and triggers.
Reduce nightly wine at a pace that fits your real life โ no rigid rules.
Warm, grounding phrases and reminders to help you rebuild trust with yourself.
A simple framework to help you follow through gently and consistently.
Pocket-sized prompts for moments when cravings appear unexpectedly.
(๐๐๐ ๐คโ๐ฆ ๐๐กโ๐๐ ๐๐๐๐๐๐๐โ๐๐ ๐๐๐๐ ๐ โ๐๐๐ก)
Most habit-change systems assume you can think your way out of deeply emotional behavior.
But nighttime wine isnโt a โlogicโ habit โ itโs an emotional one.
Clara works because she gives you:
Evening check-ins, craving scripts, stress-surge prompts โ
right when the habit is strongest.
This isnโt about forcing yourself to โbe good.โ
It's about gently reconnecting with your values so your choices feel more natural.
No groups. No judgment.
Just you, your thoughts, and a calming guide who walks beside you.
Rooted in behavioral psychology.
Clear enough to use immediately.
Gentle enough to actually stick.
โญClara meets you where you are โ and walks with you toward where you want to be.
(๐ ๐จ๐ฆ๐ฏ๐ต๐ญ๐ฆ ๐ณ๐ฉ๐บ๐ต๐ฉ๐ฎ โ ๐ฏ๐ฐ๐ต ๐ข๐ฏ๐ฐ๐ต๐ฉ๐ฆ๐ณ ๐ต๐ข๐ด๐ฌ ๐ฐ๐ฏ ๐บ๐ฐ๐ถ๐ณ ๐ต๐ฐ-๐ฅ๐ฐ ๐ญ๐ช๐ด๐ต)
Every evening, Clara quietly checks in โ helping you pause, breathe, and reconnect with what you actually want tonight.
No pressure.
No perfection.
Just a quiet, steadying moment of awareness.
Clara might ask you:
โจ โHow is your body feeling right now?โ
โจ โWhat kind of evening do you want to wake up proud of tomorrow?โ
โจ โWhat emotion is driving the urge?โ
โจ โWhat would support look like in this moment?โ
And when cravings hit, she gives you:
๐ Compassionate grounding prompts
๐ Tiny decision frameworks
๐ Short โurge-surfingโ scripts
On easier nights, she celebrates your steadiness. On harder nights, she helps you repair the loop quickly โ without shame.
(๐ ๐จ๐ฆ๐ฏ๐ต๐ญ๐ฆ ๐ช๐ฏ๐ท๐ฆ๐ด๐ต๐ฎ๐ฆ๐ฏ๐ต ๐ช๐ฏ ๐ด๐ต๐ฆ๐ข๐ฅ๐บ, ๐ด๐ถ๐ด๐ต๐ข๐ช๐ฏ๐ข๐ฃ๐ญ๐ฆ ๐ฆ๐ท๐ฆ๐ฏ๐ช๐ฏ๐จ๐ด.)
Hereโs everything youโll receive instantly:
๐ฟ The Evening Awareness Practice โ your nightly grounding ritual
๐ฟ Claraโs Gentle Decision Framework
๐ฟ Emotional Resilience Micro-Tools
๐ฟ Habit Insight Reflection Pages
๐ฟ A Personalized Reduction Pathway
๐ฟ Claraโs Encouragement & Self-Compassion Prompts
๐ฟ BONUS: Claraโs Five Pillars of Self-Promiseโข
๐ฟ BONUS: The Emotional Resilience Mini-Toolkit
No subscriptions.
No hidden upgrades.
No โgotchas.โ
Just one thoughtful system โ forever yours.
This simply gives you a private place to return to your materials whenever you want.
Within minutes, youโll be ready to begin your first calm, intentional evening.
Let Clara walk with you โ one gentle choice at a time.