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 KathleenLinks:Sisters In Sobriety Substack – find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s InstagramOur Sponsors:* Check out TruDiagnostic and use my code SIS2025 for a great deal: https://www.trudiagnostic.comSupport this podcast at — https://redcircle.com/sisters-in-sobriety/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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You know that sinking feeling when you wake up with a hangover and think: “I’m never doing this again”? We’ve all been there. But what happens when you follow through? Sonia Kahlon and Kathleen Killen can tell you, because they did it! They went from sisters-in-law, to Sisters in Sobriety. In this podcast, Sonia and Kathleen invite you into their world, as they navigate the ups and downs of sobriety, explore stories of personal growth and share their journey of wellness and recovery. Get ready for some real, honest conversations about sobriety, addiction, and everything in between. Episodes will cover topics such as: reaching emotional sobriety, how to make the decision to get sober, adopting a more mindful lifestyle, socializing without alcohol, and much more. Whether you’re sober-curious, seeking inspiration and self-care through sobriety, or embracing the alcohol-free lifestyle already… Tune in for a weekly dose of vulnerability, mutual support and much needed comic relief. Together, let’s celebrate the transformative power of sisterhood in substance recovery! Kathleen Killen is a registered psychotherapist (qualifying) and certified coach based in Ontario, Canada. Her practice is centered on relational therapy and she specializes in couples and working with individuals who are navigating their personal relationships. Having been through many life transitions herself, Kathleen has made it her mission to help others find the support and communication they need in their closest relationships. To find out more about Kathleen’s work, check out her website. Sonia Kahlon is a recovery coach and former addict. She grappled with high-functioning alcohol use disorder throughout her life, before getting sober in 2016. Over the last five years, she has appeared on successful sobriety platforms, such as the Story Exchange, the Sobriety Diaries podcast and the Sober Curator, to tell her story of empowerment and addiction recovery, discuss health and midlife sobriety, and share how she is thriving without alcohol. Your sobriety success story starts today, with Kathleen and Sonia. Just press play!