450: When Dry January Has Already Fallen to the Wayside
Take a Break from Drinking
Rachel Hart
4.9 • 2.7K Ratings
🗓️ 6 January 2026
⏱️ 8 minutes
🧾️ Download transcript
Summary
So many of you start the new year with the best intentions to cut back on drinking, only to find yourself slipping up within the first few days or weeks.
Maybe you promised yourself you'd cut back on drinking this year, but then life happened. A stressful day at work. An awkward social situation. A craving that felt impossible to ignore. And now your brain is telling you that you've failed, that nothing matters, that you might as well give up.
Tune in this week to learn why that first slip-up isn't actually the problem, and what is. You'll discover high-quality questions to ask yourself after a setback that will help you build awareness instead of shame, and how to redefine success beyond perfect streaks.
Find a personalized approach that helps you change your habit in my new book, The Ultimate Guide to Drinking Less, here: https://rachelhart.com/guide/
Discover alternative approaches to drinking less inside our membership program, Take a Break: https://rachelhart.com/tab/
Get the full show notes, transcript, and more information here: https://rachelhart.com/450
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Instead of believing that success is all or nothing, what if success was just about becoming |
| 0:05.5 | more aware of why you're having the cravings and practicing responding differently |
| 0:12.0 | in ways different than you normally would? |
| 0:16.0 | Whether you want to drink less or stop drinking, this podcast will help you change the habit, |
| 0:21.6 | from the inside out. |
| 0:23.3 | We're challenging conventional wisdom about why people drink and why it can be hard to resist temptation. |
| 0:29.9 | No labels, no judgment, just practical tools to take control of your desire and stop worrying about your drinking. |
| 0:37.7 | Now here's your host, Rachel Hart. |
| 0:44.7 | If you've started January with a plan about cutting back on your drinking, |
| 0:49.2 | maybe you told yourself you would do a dry January, |
| 0:52.0 | or maybe you just said, you know, I'm going to drink less in the new year. |
| 0:55.0 | So if you had that plan and it's already fallen apart, this episode is for you. |
| 1:00.5 | It is so tempting to decide the moment something doesn't work that all your plans are ruined. |
| 1:05.5 | I have done this myself many, many times. |
| 1:09.2 | In fact, it's why I struggled with my drinking for so long, |
| 1:11.9 | because I immediately would go into the spiral of, ugh, I blew it, why can't I keep my promises? |
| 1:17.4 | I knew this wasn't going to work. And when you are in that spiral, it's so easy to just |
| 1:24.3 | say, screw it and fall right back into the very same patterns around your drinking |
| 1:28.2 | that you want to change. So today I want to give you a different way to see these moments and |
| 1:33.4 | also give you three simple questions you can use to move forward this year instead of just |
| 1:39.3 | immediately giving up. So here's what usually happens. The new year arrives, you have a great plan, |
| 1:45.9 | maybe the first couple days you felt really motivated, and then temptation appears. You have a |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Rachel Hart, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Rachel Hart and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.