Sign Up for Mostly Dry January--The Daily

In this episode of the Alcohol Minimalist podcast, Molly tackles a common end-of-year mindset trap: the “sin and repent” cycle. It’s the idea that December is for overindulgence and January is for repentance—a pattern that often reinforces all-or-nothing thinking and keeps us stuck in old drinking habits.

Through personal reflections and practical coaching, Molly unpacks the power of permission-giving thoughts like “It’s the holidays, I deserve this” or “I’ll get back on track in January.” These seemingly harmless ideas delay change, undermine self-trust, and reinforce avoidance patterns.

But there’s a better way—and it starts by practicing mindful thought shifts right now, not later. With her See, Soothe, Separate, Shift method and a science-backed approach to building new thought habits, Molly shows listeners how to move through the holiday season with more clarity, agency, and peace.

What You’ll Learn in This Episode:

• Why the “I’ll be good in January” mindset is not harmless—and how it reinforces habits you're trying to break
• What permission-giving thoughts sound like and why they feel so rational
• How delaying behavior change until January trains your brain to avoid discomfort
• The difference between self-compassion and excuse-making
• How to use the See, Soothe, Separate, Shift framework to rewire your thinking in real time

Key Quote

“It’s not a willpower problem—it’s a pattern problem. The thoughts you choose now are training your brain for what you'll do next month and next year.”

Mentioned in This Episode

• Behavior Map – Results Cycle
• See, Soothe, Separate, Shift framework for thought change

Get Involved

Join Mostly Dry January: The Daily
Go beyond white-knuckling Dry January. Molly’s new daily experience gives you:

• Real-time behind-the-scenes video check-ins
• A private podcast feed for bite-sized daily mindset coaching
• Weekly science-backed brain lessons
• Live group coaching
• Access to a private Facebook community
   Sign up here: [Insert Link] or visit mollywatts.com/dryjanuary

Take Action This Week

You don’t need to “start over” in January. You can begin noticing and shifting thoughts right now—before the year ends.

Ask yourself:

• Is this a self-compassionate thought?
• Or is it a permission-giving excuse?
• What’s one small choice I can make today that aligns with who I’m becoming?

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

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