Скачать или смотреть E173 | Dry January: How to Make It Feel Easier (and Actually Worth It)

Thinking about Dry January or already in the middle of it and wondering why it feels harder than you expected?

You’re not alone. Millions of people try Dry January every year, and many of them struggle not because they’re weak, but because no one taught them how to approach it in a sustainable way.

In this episode of the podcast, we talk honestly about what makes Dry January difficult, what actually helps, and how to set yourself up for success without white-knuckling your way through 30 days. This conversation is especially for you if you’re feeling overwhelmed, anxious, bored, or questioning whether you can really do this.

We cover:
Why thinking about “forever” makes Dry January feel impossible
How to approach Dry January as an experiment, not a punishment
The emotional and physical changes many people notice in the first 30 days
How to handle cravings, social pressure, and evening triggers
Why planning beats willpower every time
What to reflect on at the end of January so the experience actually means something

Whether Dry January is a personal reset, a health experiment, or the first time you’re questioning your relationship with alcohol, this episode will help you feel less alone and more capable.

You don’t have to decide anything about the future. You just have to get through today.

Listen in if you want support, perspective, and practical tools to make Dry January feel easier and more meaningful.

Chapters
00:00 – Getting Ready for Dry January
Why so many people feel anxious before they even start
04:20 – “I Can Never Drink Again” Fear
Why thinking about forever makes Dry January overwhelming
08:45 – Using Curiosity Instead of Willpower
How treating Dry January as an experiment changes everything
11:10 – One Day at a Time (Not 30 at Once)
A mindset shift that makes Dry January doable
15:00 – Accountability and Support Matter
Why trying Dry January alone is so much harder than it needs to be
18:10 – Why Hope Isn’t a Strategy
Planning for triggers, events, and social pressure
24:00 – The Hidden Challenge: Too Much Time
What happens when alcohol is removed from your routine
27:05 – Evening Triggers and Changing Habits
How to break the autopilot drinking cycle
30:00 – Dry January Is About Habits, Not Character
Why this isn’t a moral failure or a willpower problem
35:00 – What to Add Instead of Alcohol
Hobbies, routines, and replacements that actually help
43:20 – Reflecting on Time, Money, and Energy
What most people are shocked to notice after 30 days
53:00 – What If You Drink During Dry January?
Why slipping doesn’t mean failing
54:10 – Surprising Benefits After 30 Days
Mood, sleep, energy, and self-worth shifts
58:45 – Feeling Proud of Yourself Again
Why Dry January can change how you see yourself
01:01:30 – Final Thoughts and Encouragement
Why this experiment is a gift, not a deprivation

If you’re new here…
No Alcohol Needed (formerly Through the Glass Recovery Podcast) is a podcast for people who want a life that feels happy and full, not miserable. We talk about emotional wellness, sobriety, self worth, and building a life you don’t wish you could escape from.

Learn more about us: https://noalcoholneeded.net
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