Life Kit: "Want to take a break from alcohol? Here's where to start"

Host: Marielle Segarra
Guest: Casey Davidson, Sobriety Coach & Host of the Hello Someday Podcast
Date: December 25, 2025

Episode Overview

This episode of Life Kit explores how to take a break from alcohol—whether for a month (like Dry January) or for a more extended period. Host Marielle Segarra sits down with sobriety coach Casey Davidson to discuss the physical, emotional, and social aspects of drinking less or quitting entirely. The conversation offers practical strategies, candid personal stories, and insights into the benefits of sobriety, the challenges of socializing without alcohol, and how to support yourself or loved ones in the process.

Key Discussion Points & Insights

1. The Ubiquity and Risks of Alcohol

• Alcohol is embedded in daily life and media, making it easy to overlook its risks.
  • “Alcohol is everywhere in our culture... It’s easy to forget that alcohol is really not good for us.” — Marielle Segarra (00:15)
• No safe amount: Citing the World Health Organization, Marielle reminds listeners about alcohol’s health risks including increased cancer risk and chronic disease.

2. Casey’s Origin Story and Why People Struggle to Stop

• Casey describes her early drinking habits through adulthood, emphasizing how rules to moderate drinking frequently failed.
  • “I tried to do everything I could to keep it in my life ... and it never worked for very long.” — Casey Davidson (05:06)
• Many people fear being boring, losing social bonds, or not knowing how to relax without alcohol.
  • “If you have based a lot of your connections at work or with friends or with dates on drinking, it’s okay to be a little uncomfortable doing it alcohol free.” — Casey Davidson (01:37)
• Alcohol is often seen as a solution—for stress, sleep, and social connection—but removing it can reveal better alternatives.
  • “It wasn’t until I removed alcohol ... that I realized I was more relaxed and happier and more present.” — Casey Davidson (06:10)

3. Takeaways for Getting Started

• Takeaway 1: Assess your relationship with alcohol

  • Make a list of when and why you drink. This can help you find other ways to meet those needs. (07:19)
  • “When you write down what you think alcohol is helping you with, that gives you a really good list ... to find other ways to meet those needs.” — Casey Davidson (06:59)

• Takeaway 2: Reimagine your social life

  • Try new, non-drinking activities or shift from happy hours to brunches; social rituals don’t require alcohol.
  • “A drink is just a shorthand for, I want to hang out with you.” — Casey Davidson (08:01)
  • For dating, sobriety brings clarity: “If you’re drinking, you might think you like someone a little more than you do ... They’re not getting a really good idea of you.” — Marielle Segarra (08:34)

• Takeaway 3: Know when to seek help

  • Alcohol use exists on a spectrum; withdrawal can be dangerous and some people need medical and social support.
  • “If you are worried about stopping drinking and having symptoms more than a bad hangover, I highly recommend talking to your doctor.” — Casey Davidson (10:38)
  • There’s no shame in seeking support, and options range from self-help to medical treatment.

4. How Long Should a Break Be?

• Casey recommends a 100-day break for lasting change, versus just 30 days.
  • “In the first two weeks, the withdrawal from alcohol is real ... Once you get past that, you start feeling much better.” — Casey Davidson (11:57)
  • With only 30 days, you may just be “counting down to drinking as your reward” and not fully rewire your reward system. (12:48)

5. Rewiring Your Reward System (Sober Treats)

• Plan daily “sober treats” in early sobriety to substitute the rituals of drinking.
  • “On Friday nights, instead of getting a bottle of wine, I maybe get a pedicure.” — Casey Davidson (13:29)
  • Other examples: walks, tasty meals, early mornings with coffee.
• Takeaway 3: Structure rewards to support your change.

6. Coping with Social Situations

• Eat before you go, ideally something with protein to reduce urges to drink.
  • “Hunger is a huge trigger to drink.” — Casey Davidson (16:39)
• Tell someone in advance that you’re not drinking.
• Don’t automatically play designated driver—set your own limits.
  • “People tend to immediately say, ‘Oh, you’re doing a no Alcohol challenge. Great. You can drive us,’ ... it’s really annoying.” — Casey Davidson (16:39)
• Step outside for a breather or leave early if needed.
  • “Sometimes I will take a step outside for a minute ... it gives me a chance to check in with myself and say, do I actually even want to be here right now?” — Marielle Segarra (17:24)
• If an event isn’t fun without alcohol, ask if it’s really worth attending.

7. How to Support Newly Sober Friends

• Don’t quiz or pressure them (“Why aren’t you drinking?”), and don’t imply the fun depends on alcohol.
• Provide non-alcoholic options when hosting.
  • “My good friends ... whenever I go over, they have my favorite non-alcoholic beer ... it’s really kind and inclusive.” — Casey Davidson (18:15)
• Marielle’s favorite mocktails: apple juice spritzers, kombucha, coconut mocktails. (19:05)

8. Life After Alcohol

• Freedom from drinking brings more time, energy, and emotional space.
• Casey describes leaving her corporate job, launching a coaching practice and podcast, and gaining real confidence.
  • “That whole ticker tape of thinking went away ... You really do feel like you can do anything.” — Casey Davidson (19:45)

Notable Quotes & Memorable Moments

• “I was always a drinker ... and I found that just not drinking was so much easier than trying to keep it in my life.” — Casey Davidson (05:06)
• “I always think that it’s a growth opportunity to figure out who you are ... and to navigate life without a substance that sort of turns off your mind.” — Casey Davidson (02:02)
• “If something won’t be any fun if you don’t drink, it’s probably just not very fun.” — Casey Davidson (17:52)
• “Once I got out of early sobriety and I got to navigate my life without having that constant noise in my head ... there was just so much more time and brain space open in my life.” — Casey Davidson (19:45)
• Marielle shares her personal non-drinking dating insight: “For dating in particular, I have found I think it's better without alcohol, especially early dates ... you're not getting a really good idea of them. They're not getting a really good idea of you.” (08:34)

Timestamps of Important Segments

• 00:15 — Setting the scene: alcohol in daily life, health risks
• 01:23–02:25 — Casey Davidson on the fear of sobriety and growth
• 05:06–06:46 — Casey’s drinking origin story and realization
• 07:19–08:34 — Rethinking social life, dating, and alcohol rituals
• 10:38–11:37 — Dealing with withdrawal and when to seek support
• 11:57–13:16 — What happens in a 30-day break vs. a longer one
• 13:29–14:16 — Sober treats and rewiring reward systems
• 16:30–17:24 — Navigating events with drinking
• 18:08–19:05 — How friends can support loved ones who are sober
• 19:45–20:41 — Casey’s life and confidence after quitting alcohol

Final Takeaways

• Inventory your drinking. Know when and why you drink—and what you’re seeking.
• Imagine life alcohol-free. Consider what you’d enjoy with more energy and clarity.
• Get support. Medical help, social groups, sober coaches, and online forums are all valid.
• Redefine rewards. Build habits that bring you pleasure beyond alcohol.
• Support each other. Be inclusive and nonjudgmental toward friends who are sober.

For more, listeners are encouraged to sign up for Life Kit’s Dry January email series at npr.org/dryjanuary for extra resources, support, and mocktail recipes.