Can you really think your way out of addiction? In this episode of Recovery Elevator, host Paul Churchill breaks down the 20/40/40 rule, a fresh approach to sobriety that emphasizes the mind, body, and breath. Instead of relying solely on willpower or mental strategies, Paul suggests a balanced focus: 20% on the mind as a radar, 40% on the body as the truth-teller, and 40% on the breath as your tool for transformation.

It's an intriguing mix that offers a new perspective on achieving lasting sobriety. You'll also hear from Ryan, who has been sober for 90 days. Ryan's story is a testament to the power of this balanced approach. Living in Sacramento and working in sales, Ryan loves outdoor activities like snowboarding and hiking. He shares how he’s integrated the 20/40/40 rule into his life, finding it especially helpful in managing stress and staying present.

His journey is filled with relatable moments and practical tips that could be useful for anyone at any stage of their sobriety journey. This episode isn’t just about theory; it’s about real-life application. Paul and Ryan discuss how focusing on the present moment and using your body and breath can help eliminate the mental chatter that often accompanies addiction. They also touch on how ego plays a role in addiction and the importance of celebrating small victories along the way.

Whether you're newly sober, sober-curious, or supporting someone in recovery, this episode offers valuable insights and practical advice. Tune in to learn how to apply the 20/40/40 rule to your own life and start building a healthier, alcohol-free future.

Paul Churchill discusses the 20/40/40 rule for sobriety, focusing on mind, body, and breath. Listen to Ryan's inspiring 90-day sobriety journey.

The 20/40/40 Rule: Balancing Mind, Body, and Breath for Sobriety

Ryan, with 90 days of sobriety, shares his story.   On today’s podcast Paul talks about the 3 major players when it comes to sobriety.  The players are; the mind, the body, and the breath.  Paul likes to call this the 20/40/40 rule, because that is how we should allocate the importance to these 3 major players.     The mind (20%) should be used as a radar to scan the body, do not try and use the mind to solve addiction.  The body (40%) never lies, it is your unconscious mind.  The breath (40%) is like your fighter jet.  Once your mind has located where on your body your energetic mass has accumulated get in your fighter jet (the breath) and start building circuits in this area.      SHOW NOTES   [12:15] Paul introduces Ryan.    Ryan lives in Sacramento, Ca.  He works in sales for a large software company.  He is 35 years old and got married last year.  For fun Ryan likes anything outdoors.  He enjoys snowboarding, hiking, running, and he is currently training for a half marathon.  Ryan says he is an extrovert and gets a lot of energy hanging out and talking with people and friends.   [14:20] Give us a little background about your drinking.    Ryan had his first drink at 14 years old.  Throughout high school he played a lot of sports and only drank on the weekends.  His drinking ramped up in college.  He joined a fraternity and was always the guy that you could count on to do crazy things.  Looking back, he can see that his drinking ramped up in college and it never stopped once he was out of college.   Even though he would go periods when drinking didn’t seem to be a problem, he would then be back to blacking out again and drinking like he was in college.       [16:30] When did you start to realize that alcohol was a problem?   Ryan says that is tricky, because even though he would wake up and not remember things from the night before his friends were doing the same thing, and they’d be making jokes about it.    But when he was 21, he woke in the hospital and they told him he had a .39 blood alcohol level (BAC).  Someone had called an ambulance.  He says that that was probably not the only time his BAC had been that high.  He felt the problem was the fact that he was blacking out, and that is what he tried to address, which is why he continued to drink for the next 10-15 years.      [18:25] In your 20s was there a specific moment that you tried to take action in regards to your drinking?   Ryan says no.  He felt he was in his 20s and he was having fun.  He was still functioning and finding success in his career.  He did try putting some rules on his drinking but says he never really wanted to stop drinking during his 20s, he just wanted to stop blacking out.      [19:30] When did you realize that to stop blacking out wasn’t an option, but that you had to address the alcohol.           Ryan says he doesn’t really feel he ever had quitting on the table until 90 days ago.  He took breaks, but never with the intention of quitting.  Even after being diagnosed with type I diabetes at the age of 29 he didn’t think he should stop drinking, instead his thoughts were, “will I be able to drink again?”.    [23:20] What happened 90 days ago?        More than anything Ryan says he was just sick and tired of being sick and tired.  He also says his wife played a big role in it.  After a work trip to Vegas and blacking out, losing his phone and credit card, and his wife not being able to get a hold of him he realized just how scared she was when he got home.  Scared that something really bad could have happened to him.   He knew then he had to stop drinking.    [28:15] What was the first week, the first month, after Vegas like?   He felt empowered and knew he was going to do it.  He wasn’t sure how he was going to do it, was definitely scared, but knew he was going to do it.  First and foremost, his wife said that she would quit with him.  He started reading books about alcohol/alcoholism.  He started looking at all the opportunities that giving up alcohol would bring.    [33:07] What are some of the big things you’ve learned in the last 90 days without alcohol?       He’s learned to be more present and more mindful.       [36:20] Do you know why you drank?   He feels it had to do with his ego and a sense of identification.  Growing up he identified himself as an athlete, in college he could no longer truly do that.  College was the first time he was away from his twin brother so he was building his own identity.  He became the fun, social, crazy guy and he thinks that was his why.    [39:00] What’s on your bucket list in sobriety?   Ryan doesn’t have a bucket list, or a list of things he wants to get done.  He is just taking action in the moment when he wants to do something.    [39:38] Is there anything you would have done differently while getting sober?   He would have done it sooner.    [39:46] What’s the biggest obstacle you’ve encountered in the last 90 days?    He says it’s been the anxiety leading up to, and before, telling people about his sobriety.    [41:30] Rapid Fire Round   <ol> <li>Worst memory from drinking?</li> </ol>   There’s no worst, there’s just lots of really bad memories.  From being in the drunk tank, to the hospital, to passing out in random places.    <ol start="2"> <li>Do you remember a specific ‘oh-shit’ moment?</li> </ol>   When I went to the hospital my senior year with that .39 BAC.   <ol start="3"> <li>What’s your plan in sobriety moving forward?</li> </ol>   I don’t have a true plan; I think that’s part of the plan.  It’s not that I’m focused on just being sober.  I’m focused on being the best version of myself and that just happens to include sobriety.       <ol start="4"> <li>What’s your favorite resource in recovery?</li> </ol>   Honestly, this podcast and my wife.    <ol start="5"> <li>In regards to sobriety what is the best advice you’ve ever received?</li> </ol>   Don’t let the past dictate your future.    <ol start="6"> <li>What parting piece of guidance can you give to listeners?</li> </ol>   Stop worrying about if you’re an alcoholic or not, who cares about the labels?  Ask yourself, does drinking cause you problems in any part of your life?  And if so, then it’s a problem and you can fix that problem by not drinking.    <ol start="7"> <li>You might be an alcoholic if...</li> </ol>   You refuse to listen to someone’s story about sobriety because you don’t actually want to stop drinking alcohol, you just want all the problems from drinking alcohol to magically go away.            Upcoming retreats: Bozeman Retreat – August 14-18, 2019 Asia Adventure – January 20-31, 2020 You can find more information about these events <a href= "http://recoveryelevator.com/events">here</a> Resources mentioned in this episode: This episode is brought to you in support by ZipRecruiter. Right now, my listeners can try ZipRecruiter for free. Visit <a href="https://www.ziprecruiter.com/elevator">Ziprecruiter.com/elevator</a>   Babbel This episode is brought to you by the language learning app Babbel and right now, my listeners can try <a href= "https://www.babbel.com">Babbel</a> for free     <a href= "https://www.recoveryelevator.com/cafere/">Connect with Cafe RE</a>- Use the promo code OPPORTUNITY for your first month free <a href="https://appsto.re/us/z8w_5.i">Sobriety Tracker iTunes</a> <a href= "https://play.google.com/store/apps/details?id=com.recovery.sam.sobrietycalculatorPro"> Sobriety Tracker Android</a> Sober Selfies! - Send your Sober Selfie and your Success Story to info@recoveryelevator.com   “Recovery Elevator – It all starts from the inside-out.”

RE 222: The 20/40/40 Rule

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It isn't a NO to alcohol, but a YES to a better life!  Best selling author Paul Churchill, along with Kristopher Oyen interview people who have stepped away from alcohol in their own lives. Each week this podcast does a deep dive into an exploration of what a booze free life might look like from various perspectives and opinions. 

If you are sick and tired of alcohol making you sick and tired, we invite you to listen to Recovery Elevator. Check out what an alcohol free life can look like as others share their own stories of sobriety. If you are sober curious, newly sober, supporting a loved one or living your best life already in recovery, then you are in the right place.

This podcast addresses what to do if you’re addicted to alcohol, or if you think you’re an alcoholic. Other topics include, does moderate drinking work, does addiction serve a purpose, what happens to the brain when we quit drinking, should you track sobriety time, is A.A. right for you, spirituality, and more. 

Similar to other recovery podcasts like This Naked Mind, the Shair Podcast, and the Recovered Podcast, Paul and Kris discuss a topic and then interview someone who has ditched the booze.

Recovery Elevator

Can you really think your way out of addiction? In this episode of Recovery Elevator, host Paul Churchill breaks down the 20/40/40 rule, a fresh approach to sobriety that emphasizes the mind, body, and breath. Instead of relying solely on willpower or mental strategies, Paul suggests a balanced focus: 20% on the mind as a radar, 40% on the body as the truth-teller, and 40% on the breath as your tool for transformation.It's an intriguing mix that offers a new perspective on achieving lasting sobriety. You'll also hear from Ryan, who has been sober for 90 days. Ryan's story is a testament to the power of this balanced approach. Living in Sacramento and working in sales, Ryan loves outdoor activities like snowboarding and hiking. He shares how he’s integrated the 20/40/40 rule into his life, finding it especially helpful in managing stress and staying present.His journey is filled with relatable moments and practical tips that could be useful for anyone at any stage of their sobriety journey. This episode isn’t just about theory; it’s about real-life application. Paul and Ryan discuss how focusing on the present moment and using your body and breath can help eliminate the mental chatter that often accompanies addiction. They also touch on how ego plays a role in addiction and the importance of celebrating small victories along the way.Whether you're newly sober, sober-curious, or supporting someone in recovery, this episode offers valuable insights and practical advice. Tune in to learn how to apply the 20/40/40 rule to your own life and start building a healthier, alcohol-free future.

Paul Churchill

Paul Churchill

RE 222: The 20/40/40 Rule

RE 222: The 20/40/40 Rule

RE 222: The 20/40/40 Rule

Monday 20th May 2019

About this podcast

Recovery Elevator

The 20/40/40 Rule: Balancing Mind, Body, and Breath for Sobriety