Learn how to make the most out of your dry January by working with urges instead of resisting them. Discover techniques to slow down and get curious about cravings. Plan for excuses and trigger plans to effectively respond to temptation. Explore the role of alcohol and understand drinking tendencies with the drink archetype quiz. Handle setbacks during Dry January and rebound with strategies for success.
Befriending urges and learning from them can be a more effective approach than trying to resist or logic them.
Developing a compassionate and understanding internal dialogue is essential for long-term success and minimizing frustration.
Building resilience and focusing efforts on specific trigger categories can lead to stronger foundations for change in your relationship with alcohol.
Deep dives
Expecting and working with urges
When attempting a dry January, it's important to anticipate and acknowledge the presence of urges to drink. Trying to logic or resist these desires is counterproductive. Befriending urges and learning from them is a more effective approach. Techniques like acknowledging the urge, normalizing it, and saying hello can help reduce the intensity of cravings.
Planning for excuses and developing kind self-talk
Creating trigger plans and preparing responses to excuses can bolster your commitment during dry January. Rather than resorting to a disciplinary inner voice, practice speaking to yourself as you would to a loved one. Developing a compassionate and understanding internal dialogue is essential for long-term success and minimizing frustration.
Understanding the role of alcohol and planning for setbacks
Recognizing that the role of alcohol in your life extends beyond simply enjoying its taste is crucial. The Drink Archetype quiz can help identify underlying associations and reasons behind your drinking habits. Additionally, planning for potential setbacks and considering their significance is important. Having a predetermined perspective and response when you give in can prevent self-sabotage and enable effective rebounding.
Questioning the need to avoid temptation and setting realistic expectations
Contemplating the reasons behind seeking complete avoidance of temptation during dry January is essential. While structuring the month to support your goals is acceptable, basing success solely on avoiding all triggers can hinder lasting change. Building resilience and focused efforts on specific trigger categories can lead to stronger foundations for change.
Preparing for a successful dry January
To ensure a successful dry January, plan for urges, have responses ready for excuses, gain insight into the role of alcohol in your life, question the need to avoid all temptation, and establish a healthy perspective on setbacks. Collectively, these steps provide a comprehensive approach to creating meaningful change in your relationship with alcohol.
Taking a month off from drinking can be an incredibly powerful New Year's resolution. But if you don’t prepare for the most common stumbling blocks, your best intentions can backfire.
In this episode, you’ll discover how to set yourself up for success. You’ll learn about five key areas: urges, excuses, temptation, the habit, and staying on track. You’ll walk away with tips and tricks to help you get the most out of a month without alcohol.
Even if you’re unsure about Dry January, this episode will shed light on the patterns keeping you stuck.
