The Ultimate Dry January Game Plan: Stay Motivated & Succeed

The new year is here, and it’s the perfect time to check in with yourself and your habits. Whether you’re feeling the post-holiday burnout or just curious about how alcohol impacts your life, Dry January offers a chance to hit pause and reset. In this episode of Sisters in Sobriety, Sonia and Kathleen are here to guide you through the highs, lows, and everything in between, offering tips and real talk to help you make the most of your Dry January journey—whether it's your first time or your fifth.

Ever wonder why Dry January seems to be everywhere? Sonia and Kathleen dive into questions like: What makes it so popular? What physical and mental benefits can you really expect? What if you slip up mid-month? With honest reflections and practical advice, this episode will leave you feeling ready to take it one day at a time.

You’ll come away with simple, effective ways to succeed—like setting realistic goals, building a support system, and swapping old habits for new ones that actually feel good. Sonia and Kathleen also dig into strategies for overcoming cravings, reframing challenges, and creating routines you’ll look forward to. Plus, they share fun and easy ways to replace your go-to drink with something delicious because it’s not just about taking something away—it’s about adding wellness, joy, and calm back into your life.

And don’t worry—this isn’t some rigid guide to perfection. Sonia shares how her tea bar (complete with hot chocolate mix!) became her nighttime favorite, while Kathleen talks about how even the strongest cravings can be a chance to show yourself some love. It’s a reminder that small wins—like finding joy in a cozy drink or celebrating with a letter to yourself—can make a big difference.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

Episode Highlights:

• [00:00:00] Introduction to Dry January and its purpose

• [00:01:16] Sonia and Kathleen discuss the origins and rise in popularity

• [00:02:29] Research spotlight: the link between alcohol and health risks

• [00:03:34] Health Canada’s new guidelines on alcohol consumption

• [00:05:15] The role of the sober-curious movement and influencers

• [00:07:26] Benefits of Dry January: improved sleep, clear skin, mental clarity

• [00:10:29] How to set a personal “why” for motivation

• [00:12:10] The importance of planning for social triggers

• [00:13:36] Kathleen’s breakdown of SMART goals

• [00:16:25] Strategies for those feeling overwhelmed by a 31-day challenge

• [00:19:35] Managing cravings and identifying unexpected triggers

• [00:22:31] Mocktail recommendations and the joy of experimenting with alternative drinks

• [00:25:48] New evening rituals: small ways to relax and unwind

• [00:27:04] Celebrating progress without alcohol: creative reward ideas

• [00:29:59] Kathleen shares her “urge surfing” technique for dealing with cravings

• [00:32:25] Explanation of the RAIN mindfulness method

• [00:36:12] What to do if you slip up during Dry January

• [00:39:00] How to reflect on your Dry January experience

• [00:41:17] Deciding your next steps after January ends

• [00:43:40] Sonia’s insights on using Dry January as a springboard for personal growth

• [00:46:17] Final reflections and key takeaways from Sonia and Kathleen

Links:

• Sisters In Sobriety Substack – find more tips, tricks, resources, and community

• Sisters In Sobriety Email

• Sisters In Sobriety Instagram

• Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

• Kathleen’s Instagram