116. Steal My Wellness Routine - 10 Things I Do To Manage Stress As A Sober Woman116. Steal My Wellness Routine - 10 Things I Do To Manage Stress As A Sober Woman
Unbottled Potential
Amanda Kuda outlines five free habits and five paid supports that help her manage stress as an alcohol-free, highly sensitive woman. She challenges the idea that self-care is indulgent and offers practical routines that sober and sober-serious listeners can adapt to their own lives.
28:31•22 Apr 2026
Steal My Wellness Routine: 10 Stress-Busting Habits for Sober Women
Episode Overview
- Self-care is framed as essential self-preservation, especially for sober, highly sensitive and high-achieving women.
- Simple, free habits such as a structured morning routine, less screen time, sunshine, hydration and daily walks can significantly ease stress.
- A playful “fiction after five” rule helps switch off self-improvement mode and gently downshift the nervous system in the evenings.
- Intentional investments in bodywork, group fitness, therapy, coaching and domestic help provide deeper, ongoing support for mental and physical wellbeing.
- Delegating tasks and outsourcing small stressors, even things like nails or house cleaning, can free up energy and reduce anxiety in alcohol-free life.
“Self-care is not self-indulgent. It’s self-preservation.”
What drives someone to seek a life without alcohol and then actually make it feel calm, joyful and sustainable? In this solo episode of *Unbottled Potential*, alcohol-free lifestyle expert Amanda Kuda opens up about the routines that keep her grounded as a sober, highly sensitive, “deep feeler” with ADHD, big ambitions and a busy life.
Speaking candidly about quitting drinking in 2017, Amanda explains that removing alcohol meant she had to “basically keep my shit together” with a proper stress-management toolkit.
She shares five completely free habits: a candlelit morning routine with journalling, water before coffee and EFT tapping; strict boundaries around phone and TV use; treating herself “like a houseplant” with sunshine, fresh air and hydration; daily walks and “walk-and-talks” for connection; and her beloved “fiction after five” rule for shutting off self-help content in the evenings.
From there, she talks through five intentional investments that support her nervous system as an alcohol-free woman: regular bodywork (massage, chiropractic, acupuncture), structured group fitness with strength training, hiring a house cleaner, ongoing therapy and coaching, and delegating as much life admin as she can. She even adds a surprising bonus: high-quality manicures and pedicures to stop perfectionist nail-picking.
Throughout, Amanda pushes back on the guilt many sober and sober-curious women feel about putting themselves first, repeating her core message: “Self-care is not self-indulgent. It’s self-preservation.” Her style is warm, funny and very down-to-earth, making big wellness concepts feel practical and human rather than aspirational or out of reach. If you’re alcohol-free or sober-serious and feeling anxious, overstimulated or just worn out, this honest breakdown of 10 simple practices might spark your own version of a non-negotiable wellness routine.
Which one would you steal first?
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