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–

WORK WITH US - Personalized private coaching

Redesign a life without alcohol - with support.

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Real conversations. No judgment.

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JULIE’S SOBER LIVING BLOG

Stories and reflections on rebuilding life after alcohol.

https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES

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

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/