How Journaling Can Help You Succeed During Dry January
Hello January 2024!
For many a powerful time of year:
time for renewed energy for change
time for new goals
time for reflection
time for recommitment to health
One way I am celebrating the new year is committing to Dry January and Sober October. I figure two solid months alcohol free will be a nice boost for my body and mind.
For anyone who hasn’t heard of Dry January or Sober October, it’s deciding to not drink alcohol of any kind for the entire month.
The month can start out easy January 1st and 2nd, if we imbibed a little too heavy during the festivities, but then get’s much harder. Especially if alcohol is a part of daily life, wine with dinner, wine while cooking dinner (me), and gathering with friends and co-workers for relaxation and fun.
Dry January was started by Alcohol Change UK in 2013, though it has roots back to 1942 when Finland’s government started a no alcohol campaign during the war. Alcohol Change UK says the idea came from a young woman Emily Robinson who decided to give up alcohol to help her train for her half marathon in 2011 and shared her story.
I have long struggled with my love of wine.
I love how it relaxes me (as someone who has dealt with social anxiety and perfectionism and worry), I love wine tastings - the whole event from start to finish. I love the fancy glass (though not always necessary but part of the appeal for me) I enjoy the taste and pairing with food. I love talking with friends and family and sipping a glass of that seasons wine over a long leisurly dinner.
Over the years wine has decidedly started to not love me back. Even one glass and I notice my sleep takes a toll, my body cannot recover as fast, I get more run down faster. The histamine response increases a little bit especially if I overindulge.
Yet I come from a big Italian family that loves long dinners with wine and drinks, and after dinner drinks. It’s a tough line. For many I’m sure.
Reasons why people might decide to do dry January:
Worry their habit is getting a little out of control. “Addiction sneaks up on you,” Says Larry Trevino substance abuse counselor at UC Davis [1]
Health benefits. Research has clearly shown, abstaining from alcohol for a period of time will improve sleep, mood and energy levels, help with weight loss, active prevention of cancer, diabetes and high blood pressure, and more. [2]
Try something new. It can be a great way to create a new habit, learn what we are made of, practice different perspectives when we challenge ourselves to something new and difficult.
However that first Friday is coming fast - the one that most websites say is the toughest in the month to navigate. Let’s put pen to paper and use the practice of Journaling to help navigate this month to a successful conclusion.
How can journaling help?
ONE: Journaling can help you find your why.
As Simon Sinek in his famous viral talk teaches us when we know deep down why we are committing ourselves to doing a thing that is difficult, we are much more likely to succed. Journaling and asking ourselves why a few times in a row can help us drill down to a really powerful nugget of motivation. You’ll know it when you uncover it. It will almost feel like a mantra of sorts. One you can use over and over again to remind yourself to stay the course.
My why: I have long struggled with wine - so many decisions and so many regrets over the years. Deciding ahead of time how much I would drink tonight never really stuck because after one glass my decision making power was softened, as wine softens both the anxiety and stress but also the resolve and will power, so it really didn't matter what I told myself - just 2 glasses - prior to imbibing, i was rarely successful. Health and wellness started to creep up the priority ladder as I struggled with hormone issues and doctors and a myriad of symptoms that lead to a diagnosis of hypothyroidism. I wanted to fully support my body to heal, I wanted my energy back. I had things to DO and accomplish in this life! And drinking alcohol wasn’t one of them.
TWO: Journaling can help you with potential roadblocks ahead of time, and devise strategies and solutions.
Identifying triggers is key. Are there cues in your life or environment that spark the habit? Imagine the first weekend - maybe you have plans with friends to catch up at a local pub, maybe you have plans with your favorite chair on the porch, a glass of wine and your dog, it doesn’t matter what it is, it has the potential to be difficult and derail from the habit. Visualize someone asking you if you’d like a drink, practice what you are going to say. Ponder if you get that feeling you want something to drink - what Will you order? What fun mocktail or club soda and lime or maybe that diet soda that you hardly ever let yourself drink will you try?
My first 30 day stint of abstinence from alcohol was a miserable month. It was a white knuckling, tense, stressful time. Figuring out how to make dinner (a chore I detested) without that comforting glass in my hand. Going out to dinner and navigating push back from friends and others. “That’s a buzz kill.” “I feel bad drinking if you aren’t”. “I could NEVER do that.” For a people pleaser, joiner who likes to make people happy, it was extremely difficult. I never imagined there wouldn’t be anything but support and when faced with this my mouth would go dry and I wouldn’t know what to say, how to support myself. I knew I didn’t and couldn’t just hide in my house and succeed by not putting myself in these situations, but I didn’t know what to Do about the. These roadblocks were intense and I wish I had journaled about them prior to, to give myself my OWN support. I knew why I wanted to not drink, I just didn’t really know how make that actually happen in real life.
THREE: Journaling can help keep your momentum.
Note your successes! Take the time to jot down how things went when navigating a night out (or just trying to cook dinner) without alcohol. What you did, and how you succeeded. Even if it felt bad - change usually does at first - make sure to write down how proud you are of yourself and why you want to keep going for the rest of the month. Celebrate the daily wins and really write down how it feels to succeed. These entries are reminders that you can do it! That it IS worth it and you ARE succeeding.
For me after the first week of that first 30 day stint - I felt amazing. My body and mind was already feeling the effects of no alcohol. I had so much more energy! I got so much more Done! Evenings were no longer lost to a haze of a few glasses of wine, but could be filled with reading a good book, planning the week or day ahead, working on a small hobby or project. For a multi-passionate achiever who loved to get things done, this was a lovely benefit.
For added fun here’s a few other ideas to help with dry January.
There are many companies devoted to creating fun alcohol free beverages with adaptogens and different health components that could be a worthwhile investment. Think of the money you are saving by not buying alcohol - stock up here instead. (I am not affiliated with any of these companies, I have tried each of them and routinely stock their products in my house.
Bring a 6 pack of these fun sparkling waters from a small business brand called Recess. These drinks are infused with magnesium and adaptogens to create a calm, good mood.
Switch out your bar for these fancy non-alcoholic spirits from Seedlip and create mocktails to inspire!
For an interesting wine alternative try their Sober Sips Set from a really interesting company, Apothekary. Check out their other herbal sips if you are looking for more health support.
What to do next?
Commit to dry January, write a commitment oath (like the one i have in my free startup guide) print it out and sign it. Read it every morning to remind yourself you are a person who can commit to something and see it through.
Find your why. Journal first about why you want to do this 31 days. Be thoughtful and take your time. Really ask yourself what is underneath the want to achieve this goal.
Figure out a lot of your road blocks ahead of time. Use journal prompt #2 to set yourself up with strategies so you won’t be caught by surprise when the road blocks pop up - you have a plan!
Note your successes along the way! Take a few minutes in the evening to jot down the ways you declined temptation, you implemented strategies that helped, kept a good mindset, remembered your commitment, grabbed a non-alcoholic beverage instead…etc. Give yourself the time to celebrate these moments (even if just a little smile or dance in your head). A big goal is achieved only through all the little successes along the way.
By the time this is posted Dry January will be in full swing.
So I’d love to know how you are doing! I know I have already flubbed up - on purpose/not on purpose - by telling myself “it’s such a good bottle of wine I hate to waste it” and pouring myself a glass on January 1st from a bottle opened on new years eve. This is a classic roadblock! However I DID pour the rest of the wine out after that, so I will note my success! One glass in 31 days vs zero glasses in 31 days is minor compared to not trying Dry January at all.
For a very helpful journal exercise to use when we mess up - follow along for my next post.
We aren’t robots, we are human and life gets tough. There is no perfection, opt for progress instead and you will see great success!
For extra resources and help if you find you need it:
SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders. call: 1-800-662-4357 or text 988 for immediate help
NIAAA recently launched the NIAAA Alcohol Treatment Navigator. This online tool helps you find the right treatment for you — and near you. It guides you through a step-by-step process to finding a highly qualified professional treatment provider. Learn more at https://alcoholtreatment.niaaa.nih.gov
Alcohol resource guide partnered with Better Help professionals, has multiple resources to choose from and many groups to join
