Why routines matter more than motivation in January

January is often when motivation fades and real life settles back in.

In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Janice Dowd and Kristyna Holler for a grounded, honest conversation about healthy habits for mental health, consistency, and routines that actually support emotional wellness.

This episode is not about perfection, productivity, or rigid morning routines. It’s about the small, repeatable habits that help regulate the nervous system, protect mental health, and create stability during difficult seasons of life.

While alcohol isn’t the focus of the conversation, the episode reflects an alcohol-free lens, exploring how routines become especially important when alcohol is no longer used to cope, unwind, or transition through the day.

• Why disrupted routines are strongly linked to increased anxiety and depression
• How habits support emotional regulation when motivation is low
• Morning routines that help calm the nervous system rather than overwhelm it
• Why consistency matters more than willpower
• How to use “half habits” and micro-steps when time or energy is limited
• The role of self-compassion in building sustainable habits
• How boundaries and saying no protect your routines
• How habits and routines can carry you through grief, stress, and dark seasons
• Practical ways to interrupt negative self-talk and build emotional resilience

This episode is for anyone who:

• struggles to stay consistent with healthy habits
• feels overwhelmed by traditional self-improvement advice
• is focused on mental health and emotional wellness
• is living alcohol-free or beginning to question their relationship with alcohol
• wants routines that support real life, not ideal life

Whether you’re sober, sober-curious, or simply looking for habits that help you feel more grounded, this conversation offers perspective, reassurance, and practical tools you can use right away.

• Why Has Nobody Told Me This Before? by Dr. Julie Smith

https://noalcoholneeded.net/meet-the-voices/

–SOBRIETY SUPPORT & RESOURCES–

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Thinking about doing 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 struggle not because they’re doing it wrong, but because they don’t have the right support, mindset, or tools going in.

In this episode, Julie and Steve are joined by Charles and Amber for an honest, no frills conversation about how to approach Dry January in a way that actually feels doable. This isn’t about willpower or white-knuckling your way through 30 days. It’s about understanding what makes this challenge hard and learning how to make it easier.

We talk about:

• Why thinking about “forever” makes Dry January feel overwhelming
• How approaching Dry January as an experiment changes everything
• Common emotional reactions like anxiety, shame, and fear of missing out
• Why planning beats hope when it comes to cravings and social situations
• How changing routines can reduce triggers, especially in the evenings
• What to replace alcohol with so you’re not just removing something
• The surprising physical and emotional benefits many people notice after 30 days
• How to reflect on your experience so Dry January actually gives you clarity
• Why slipping doesn’t mean you failed, it just gives you information

Whether you’re sober-curious, trying Dry January for the first time, or 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.

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching

Redesign a life without alcohol - with support.

https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM

Real conversations. No judgment.

https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every No Alcohol Needed conversation.

https://noalcoholneeded.net/category/blog/

After over three years and 172 episodes, Through the Glass Recovery is officially entering a new chapter.

In this episode, Julie Miller and Steve Knapp share the story behind the podcast rebrand and what’s coming next. Starting in January, the podcast will be known as No Alcohol Needed, with a new tagline that reflects the heart of the work they’ve been doing all along: How to Be Happy - No Alcohol Needed.

This conversation is an honest look at growth, burnout, values, and what happens after you’ve figured out how to stop drinking but still don’t feel fulfilled. Julie and Steve talk about why they almost quit the podcast, what helped them recommit, and how their own sobriety journeys have shifted toward emotional intelligence, connection, and long-term happiness.

They also share what listeners can expect in the new year, including:

• A deeper focus on life after early sobriety
• Conversations about emotional intelligence, personal growth, and fulfillment
• A rotating group of familiar voices and trusted friends joining the show
• Continued weekly Monday night community meetings
• A brand-new website and updated social presence

This episode is both a thank-you to longtime listeners and an invitation to anyone searching for a sobriety podcast that goes beyond just quitting alcohol.

• Why the podcast almost ended and what changed
• The meaning behind the new name No Alcohol Needed
• What “how to be happy” really means in sobriety
• Why joy doesn’t always look bubbly or easy
• Who the new regular contributors are
• How the podcast is evolving to support long-term recovery
• How to get involved in the Monday night community meetings

• New website (launching soon): https://noalcoholneeded.net
• Go back and listen to Episode 0 to hear where it all began: https://throughtheglassrecovery.com/podcast/introepisode/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching

Redesign your life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM

Real conversations. No judgment.

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation. https://throughtheglassrecovery.com/podcast/

You know the thought. That thought that sneaks in...

Maybe I can drink again. Maybe I can keep it under control now. Maybe just one.

In this episode of Through the Glass Recovery Podcast, Julie Miller and co-host Steve Knapp are joined by Lucy, Brenton, and Bry for an honest conversation about what happens when you try to moderate drinking. Not just in theory, but their actual, lived experience.

They talk about what the moderation voice sounds like, why it’s so convincing, and what actually happened when some of them tried it. They also explore the mental exhaustion of constantly negotiating with alcohol and the relief that comes when the decision is finally taken off the table.

If you’ve ever wondered whether moderation could work for you, this episode offers clarity and perspective.

In this episode, we talk about:

• The “maybe I can have just one” voice and why it shows up
• Why moderation takes so much mental and emotional energy
• How nostalgia can distort our memories of drinking
• What happened when some of the guests tried moderating
• Why stress, grief, or anxiety often blow moderation apart
• Taking the decision off the table and reducing decision fatigue
• What freedom, peace, and self-trust can look like in sobriety

This is not about shame or scare tactics. It’s about understanding your own patterns and knowing that struggling with this question doesn’t mean you’re failing.

New to Through the Glass Recovery? Learn more about us at https://throughtheglassrecovery.com

Hosts: Julie Miller & Steve Knapp Guests: Lucy Linger, Brenton Sconce, Bry Bleau

Learn more about our guests:

https://throughtheglassrecovery.com/moderate-drinking/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching

Redesign your life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM

Real conversations. No judgment.

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation. https://throughtheglassrecovery.com/podcast/

People talk about “doing the work” in sobriety, but most of us start out not even knowing what that means. In this episode, Julie and Steve sit down with Dave Rushing and licensed therapist Sean Rollinson for an honest conversation about emotional sobriety, early misconceptions, and the deeper work that begins after the alcohol is gone.

Inside this episode you’ll hear:

• Why quitting drinking is only the beginning • What emotional sobriety really looks like • How self-reflection becomes a life-changing skill • What courage and connection offer in recovery • How to build confidence, authenticity, and self-worth after alcohol

Whether you’re in early sobriety or years into recovery and wanting more clarity, this episode will help you understand the real path toward a full, grounded life.

Read the full episode summary and get to know our guests: https://throughtheglassrecovery.com/doing-the-work-in-sobriety/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching

Redesign your life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM

Real conversations. No judgment.

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation. https://throughtheglassrecovery.com/podcast/

For a lot of people, AA is the only recovery path they’ve ever heard of. But what happens when you walk into a meeting and it just doesn’t feel right? What if you tried it, didn’t connect with it, or couldn’t see yourself adopting the identity or structure it requires? On this episode, Julie and Steve sit down with returning guests Alexandra McRobert and Barclay Mullins to talk honestly about how to get sober without AA, what worked for them, and what to do when you need a different path.

• What each person expected AA to be and what their real experience was
• How to know when AA isn’t the right fit for you
• The pressure and identity struggles that can come with the program
• Why some people thrive in AA and others don’t
• The role of language, labels, and self-identity in recovery
• How to build your own recovery path without meetings
• Community options outside AA and why connection is still essential
• Internal work, spiritual practices, and tools that supported early sobriety
• Alternative resources like quit lit, apps, online groups, yoga, journaling, and coaching
• One small step you can take today if you want to get sober without AA

If you’re new here…

Through the Glass Recovery 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://throughtheglassrecovery.com

For full show notes: https://throughtheglassrecovery.com/podcast/getting-sober-without-aa/

Sign up for Julie's values workshop - https://createalifesofull.com/values-workshop-for-sobriety/

–SOBRIETY SUPPORT & RESOURCES–

WORK WITH US - Personalized private coaching

Redesign a life without alcohol - with support.

https://throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM

Real conversations. No judgment.

https://throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation. https://throughtheglassrecovery.com/podcast/

The holidays can feel overwhelming when you are sober. Family dynamics, financial pressure, busy schedules, and old memories all collide. For many people in early sobriety, this season brings up fear, loneliness, and the anxiety of navigating everything without a drink.

In this episode, Julie and Steve sit down with guests Janice Johnson Dowd and Kristian Nylund to talk honestly about what sober holidays look like. They share real stories about their own first alcohol-free Christmases and Thanksgivings, how uncomfortable those early days felt, and what eventually made the season easier and more meaningful.

In this episode:

- Why the holidays felt so tied to alcohol - The worry of feeling left out or judged when you stop drinking - What the first sober holiday is really like - Why triggers are not failure and what they are trying to show you - How to handle family gatherings when people expect you to drink - The power of preparation and having a plan - Letting go of old expectations and creating new traditions - Watching other people drink and why it can change your perspective - How presence becomes the best part of sober celebrations - Why community support matters during the holidays - What makes the holidays feel magical again in sobriety - How to find peace, connection, and meaning even if the season looks different now

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Check out all the resources we offer:

- Full podcast episode library : https://throughtheglassrecovery.com/podcast/ - Free Zoom virtual support group : https://throughtheglassrecovery.com/meeting-faqs/ - Affordable one on one recovery coaching : https://createalifesofull.com/support-options/ - Julie’s blog for alcohol free living : https://createalifesofull.com/category/blog/

Socializing without alcohol is possible - and full of connection, fun, and real confidence. In this episode of Through the Glass Recovery Podcast, we dig into how to rebuild your sober social life, stop relying on “liquid courage,” and rediscover joy in gatherings, friendships, and parties - without the booze.

We’ll cover how to handle those awkward first outings, what to say when people ask why you’re not drinking, how to find new friendships in sobriety, and how to show up confidently without the drink in your hand. Whether you’re newly sober or still figuring out what happens after quitting drinking, this is for you.

What you’ll get in this episode:

• A deep look at socializing without alcohol and the fear that “everyone’s watching me.”
• Honest stories from women in long-term recovery about rebuilding a sober social life.
• Practical strategies to make friends, attend parties, and feel comfortable in social settings while staying sober.
• How to shift from relying on alcohol for confidence to showing up as your true self- finding confidence without alcohol.
• Tips for meaningful connection and authentic belonging - because sobriety doesn’t mean isolation.

For full show notes, visit

throughtheglassrecovery.com/how-to-socialize-without-alcohol/

---SOBRIETY SUPPORT & RESOURCES---

WORK WITH US – Personalized private coaching

Redesign a life without alcohol - with support.

throughtheglassrecovery.com/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM

Real conversations. No judgment.

throughtheglassrecovery.com/meeting-faqs/

JULIE’S SOBER LIVING BLOG

Stories and reflections on rebuilding life after alcohol.

createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

Explore every Through the Glass Recovery conversation. throughtheglassrecovery.com/podcast/