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Dry January has become increasingly popular in recent years. With easy access to everything we need or want, many of us live in abundance. Therefore, thousands of people choose to make a conscious decision to reset in January by abstaining from alcohol, among other things. I encourage you to approach this challenge as an opportunity to develop new habits and coping skills that will help you reduce or eliminate your long-term alcohol consumption. If you find this appealing, read on for the best dry January tips.
But first, why…
The first step in eliminating or transforming a habit is to identify its root cause.
Try to least the reasons why you drink alcohol. List all of them. After all, you likely consume alcohol for a variety of reasons. Here are possible reasons:
- To de-stress
- To help you sleep
- For fun with friends
- For the taste
Understanding the triggers behind your habits is crucial, as there are no inherently good or bad reasons.
The second step is to determine why you want to stop or lower your alcohol intake. Perhaps you just want to prove to yourself and others that you can, or maybe your health is a concern.
Most things that we decide to take on are easy at first. That’s because our motivation is high and we have a strong excitement level. However, based on statistics most people who take New Year’s resolutions abandon them by February!
Write down your true motivations to increase your chances of success.
Dry January tips
Write down your goal(s) & share them
It’s been proven that writing down your plans significantly increases your chances of achieving your goals. Moreover, sharing your objectives with an accountability partner can be a major success factor. When you’re on the verge of giving up, the thought of admitting defeat to your partner might make you think twice, and push you to keep going.
Create a reward
Attaching a positive reward to achieving a goal can be motivating. Consider something unique that you wouldn’t normally get like a massage or a weekend out of town.
Find a replacement
This is where the “why” you drink comes into play. Once you figure that out, you can look for a suitable alternative that can meet the same need that alcohol fulfills. For instance, if you usually have a glass of wine in the evening to relax and fill the time while watching TV, consider replacing it with a warm cup of tea instead.
There are tons of delicious mocktails and more restaurants are expanding their selections. Check out this blog post for mocktail recipes.
Be strategic with your activities
If you are someone who enjoys social drinking, it can be quite challenging to maintain sobriety while hanging out with friends, especially if everyone around you drinks. However, if you have decided to take on the challenge of abstaining from alcohol for a month, you can try organizing activities that do not revolve around drinking. Alternatively, you can inform your friends ahead of time that you will not be drinking this month and ask for their support.
Make it visual
As the last of my dry January tips, I recommend printing out a calendar. Each day, you can cross off another successful dry January day. There is something extremely satisfying in seeing your hard work on paper.
If you are more of a digital person, phone apps exist that can serve a similar purpose. I’ve not used any of them but have heard positive feedback about Streak and HabitNow.
A mindset to go beyond January
You’ve already established the reasons for drinking and attempting dry January. The same reasons likely apply to reducing or eliminating alcohol permanently.
And honestly, the dry January tips continue to apply.
Additionally, several quotes or mindset techniques have supported me in successfully lowering my alcohol consumption.
“Saturday is not a special occasion; it happens every week.” – Gin Stephens
I purchased a wine glass with measures on the side. When I choose to have a glass of wine, I pour to the 8-ounce line and do not refill (unless it’s a special occasion).
How to say no when you are offered alcohol:
Be honest…
- I don’t drink alcohol, but I’ll have water with lemon.
- I’m all good, I brought everything to make mocktails (insert what kind). Would you like one?
- No thanks. Alcohol impacts my sleep, I prefer not to drink tonight.
- I stopped drinking for a while, I feel better this way.
“I am a non-drinker.” – Make it your identity as James Clear suggests.
I keep non-alcoholic beer, kombucha, and other non-alcoholic drinks that I serve in a wine glass when I feel festive.
Don’t let one mistake derail your progress. Take it in stride and keep moving forward.
If an event is coming where you know you’ll want to drink, make that decision in advance. This will greatly help your mindset of not feeling like you “failed”.
In conclusion
Reducing or eliminating your alcohol consumption may seem daunting, but it is worth considering. Whether you choose to take on the challenge for a month or longer, I hope these dry January tips have provided you with valuable insights that will aid you in your journey.
Love,
Cat xx