Strength
Exercise works on the same neurochemical pathways alcohol was hijacking. Move before the loop tries to run, not after.
Matt WingThe Midlife MentorThe 4PM Club · SkoolJoin Now
The 4PM Club
A community, not a course · Open now
You don't have an alcohol problem. You have a 4PM problem.
A monthly group membership: live group coaching with Matt, a daily operating system, and real people doing the same work. Built for the exact hour the pull for a beer or a glass of wine shows up. Whether or not you have ADHD.
Join The 4PM Club
$79/month. Cancel any time.
The real problem
It was never really about the beer. It's about the hour.
You know the feeling. It's mid afternoon, the day has taken everything out of you, and your brain starts quietly asking for a break. A cold beer or a glass of wine starts to feel like the quickest way back to normal.
That's not weakness, and it's not a character flaw. It's a habit loop, and habit loops can be changed. You don't need a diagnosis or a label. You just need a plan for that exact hour, and people beside you who get it.
The first glass isn't really the problem. The gap it fills is. Fill that gap with something better and the pull starts to lose its grip.
ADHD, neurodivergent, or neither
Built for ADHD and neurodivergent brains. Still very welcome if you're not.
A beer or a glass of wine gives the brain a quick, easy hit of dopamine. If you're ADHD or neurodivergent, that hit can be much harder to say no to, because your brain is already running low on it. If you're not, the same 4pm gap is still there. The system closes that gap either way.
No diagnosis needed to belong here. We don't card at the door.
The method
Your Daily Operating System
Not generic tips. A personal playbook you fill in once, the same way Matt writes one for his 1:1 clients. Built around six pillars.
Sobriety
Not moderation, not negotiation. One non-negotiable a day, decided in advance, while you're clear-headed.
Nutrition
A steady blood sugar means a quieter voice by 4pm. Most cravings are hunger wearing a disguise.
Regulation
The work isn't just stopping, it's replacing. Something real for your brain to land on, not just willpower.
Habit
You don't rise to the level of your goals. You fall to the level of your systems. Small, stacked, daily.
Purpose
Not the version you'd give your GP. The real one, the reason underneath the reason.
What's inside the club
One membership. Live group coaching with Matt and the system behind it.
A proper community, the kind where we've got each other's back.
Real people cheering each other on, celebrating the wins, big and small, and getting each other through the hard days. You're never doing this on your own.
Biweekly Live Group Coaching with Matt
Twice a month you're live with Matt in a group coaching session, working through a real topic in depth. Not a webinar, a working session.
Your Daily Operating System
The playbook that starts it all. Complete it once, and everything else in the club is built to help you actually use it, not leave it in a drawer.
Your Daily Check-In
The moment your window opens, you check in. “It's here.” Or “I made it through.” Not a solo habit tracker, a live moment, shared with people doing the same work.
Your Craving Tool
The full method for the exact moment it flips, including your Jar, twenty things to reach for instead, built with you, not for you.
Bonus Live Workshops and Guest Sessions
Extra live sessions and guest experts on the topics that matter most to members, added as the club grows.
The ADHD Way To Stop Drinking Course
The full course, inside the Classroom, yours to work through at your own pace.
Who it's for
Is this for you?
This is for you if
- You're 40 to 60 and the afternoon beer or evening glass of wine has quietly become the default
- You want a system, not a label or a twelve step programme
- You do better with daily accountability and people doing the same work alongside you
- You're ADHD, neurodivergent, suspect you might be, or neither. This works either way
- You want regular live group coaching with Matt without paying for full 1:1 coaching
This is not for you if
- You need medical support to stop drinking safely
- You want something you can join and never open
- You're after a quick fix rather than a daily system you keep
Not new to this
Built from what's already working.
200,000+
follow the work across Instagram and Facebook
900+ days
sober, and counting, the same system this club runs on
Two and a half years
alcohol free, following a late ADHD diagnosis that finally explained three decades of high-functioning struggle
Everything in this club was lived before it was built.
Your guide
A peer, not a clinician.
I'm not a doctor, and I didn't hit some dramatic rock bottom. I was just a bloke who needed a beer to switch off at 4pm, and I found my way out of it in midlife, on my own terms.
I run this community the same way I coach 1:1. No AA, no labels, no B.S. Just the system, good people doing the work alongside you, and someone who's actually been there.
Matt Wing
Membership
How to join the club
One membership. Live group coaching with Matt, every fortnight.
The 4PM Club · Monthly membership
$79/month
Your Daily Operating System, built to be used inside a community, not left in a folder.
You start with your Daily Operating System, a personal playbook mapped to your real day, not generic advice. Then you live it daily: the moment your window opens, you check in, so the hardest hour of your day is never one you're facing on your own. A community built around exactly that moment, and live group coaching with Matt every fortnight.
That's about $2.60 a day, less than the cost of a glass of wine.
- Biweekly live group coaching with Matt
- Your Daily Operating System, yours to keep and build on
- Your daily check-in, for the exact hour it's hardest
- Your Craving Tool, including your Jar
- Bonus live workshops and guest sessions
- The ADHD Way To Stop Drinking course
Join The 4PM Club
$79/month. Cancel any time.
Questions
Frequently asked questions
Your first check-in is one message away.
Be Sober at 50.
Be Strong at 60.
No AA · No Labels · No B.S.