Are you planning for Dry January but dreading the feeling of deprivation? You don’t need more willpower, but a new perspective.

In this episode of The Alcohol Myth Podcast, hosts Jonathan and Ellen break down how to approach Dry January 2026 with lightness, curiosity, and self-compassion. Instead of white-knuckling through 31 days, learn how to use this month as a powerful experiment to re-examine your relationship with alcohol and uncover what you’re really feeling.

Whether you're aiming for a full dry month or a "damp January," we share practical tips to make this season a success without the pressure of perfection. Discover the difference between behavior-based goals and emotion-based goals, and find out why "failing" might actually teach you more than a perfect track record.

In this video, we cover:

0:00 - Intro: Why curiosity is better than willpower

1:00 - The opportunity of a January reset

2:26 - Why Dry January doesn't have to be "All or Nothing"

6:33 - Treating sobriety as an experiment

9:05 - Emotion-Based Goals vs. Behavior-Based Goals

13:25 - Uncovering the "Why" behind your drinking

18:10 - The mental clarity of an alcohol-free life

20:35 - Practical Tip 1: Writing down your emotional "Why"

22:45 - Practical Tip 2: Mindful drinking & curiosity practice

24:37 - Practical Tip 3: Making it fun (Mocktails, treats & rewards)

28:46 - Finding accountability and support

About The Alcohol Myth Podcast: We are coaches trained in This Naked Mind and affective liminal psychology who spent decades falling for the alcohol myth. Now, we help you take back control by changing your relationship with alcohol from the inside out. You don't need to hit rock bottom to make a change.

Connect with us: Have questions, stories, or need an accountability buddy? We’d love to hear from you! 📧 Email us: thealcoholmyth@gmail.com.

Find Jonathan at https://livecreativeaf.com/

Find Ellen at https://ellenbiggscoaching.com/

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