Advice for Sticking with Dry January
Photo by Ketut Subiyanto from Pexels
If we didn’t enjoy drinking gin as much as we do, we wouldn’t spend quite so much time searching the world for it. However, living in the confined environment of a submarine has made me very aware of the importance of looking after yourself and being honest with yourself about drinking is an essential part of self-care. Whether you have a suspicion that your drinking is problematic, you’re trying to lose weight or you simply want to know if you can give it up, going without booze for a bit is a worthwhile endeavour.
However, all lifestyle changes require planning. A moment of hangover-inspired anxiety isn’t enough to guarantee success, so here are some tips to keep you on the wagon for as long as you choose to be.
Avoid Triggers
Some triggers will take you by surprise - whether negative (a bad day at work, some bad news) or positive (a surprise visit by someone, news worth celebrating). However there are plenty of triggers for which you can plan. Everyone is different but here are some obvious examples.
Make sure your partner doesn’t offer you a drink if they’re having one.
Avoid making social engagements in places where you would usually drink.
Decide in advance that you’ll leave engagements early.
Volunteer to be the designated driver.
Tell people in Advance
Richard Wiseman, author and lecturer, conducted two large scale studies in motivation. It involved more than 5000 participants from around the world who were all attempting to achieve a variety of aims - everything from career aspirations to giving up smoking. The participants were asked what techniques they used and these were compared with how well they did at achieving their goals. While some classic ‘self-help advice’ (such as fantasising how good their lives would be if they succeeded) had the opposite effect, the people who told others about their goal achieved more success.
Whether they were reinforcing their own behaviour by speaking about it, or whether they felt that a public commitment added some positive pressure is up for debate but sharing their aim seemed to work.
Also, if you tell us you’re giving up drinking, we won’t offer you a drink!
Step-by-step
‘One day at a time’ is the mantra of people who have beaten addiction. Most people doing dry January are lucky enough not to be in the same position but when it comes to committing yourself to this sort of thing, addicts who have gone clean have had to conquer bigger odds so learn from them.
Replace drinking with something else
Do you drink because of stress? Boredom? Whatever it is, recognise it and do something else when you feel the need. Meditate, go for a walk, write, have a coffee. Whatever it is, do it and make it something that brings you some joy. Look forward to these things. Don’t just replace drinking with working or a worthy pursuit you don’t actually enjoy. It’s all about positive associations, which brings me neatly to…
Do it for positive reasons and remind yourself of that
The problem with lifestyle changes, especially in January, is that they tend to be the result of wanting to give something up, rather than want to embrace something new. That’s fine for providing an impetus for action but it can make it more difficult to sustain the change.
While Professor Wiseman’s study found fantasising about an amazing life was useless in helping achieve a goal, considering good realistic results significantly increased the chance of success. You know what had a counterproductive effect? Thinking of the bad things that would happen if you don’t achieve your goal. So focus on the good.
You can always climb back on the wagon
It’s natural when you slip up to just throw in the towel. Why? Who are you doing this for? No-one’s judging your performance. Just forgive yourself and start again. If you don’t make it very far, then maybe set a more realistic goal - just cut down your consumption to begin with? Don’t get drawn into the world of binge and purge - it’s the road to low self esteem.
Have a goal beyond January
Dry January is great but at least consider what’s beyond.Whether it’s maintaining the weight loss, a long-term reduction or simply to change your relationship with alcohol, consider what February looks like. In February, have a think about March. Don’t get overwhelmed by long term goals but equally, the goal you shouldn’t be working for is permission to binge on the 1st February as a reward.
Put your gin club subscription on hold!
It’s exciting when the box arrives on your door - don’t put yourself through that. There’s no point in stockpiling gin. We’ll still be here so you can start again later in the year.
Good luck!
The Captain