2023: a year full of promise. A fresh year, with the opportunity to try something new, change something old, or look at things differently. Maybe you’ve decided to begin this year with a Dry January experiment. An estimated 35% of US adults participated in Dry January in 2022. Maybe you’ve done this experiment before or maybe this is your first time. Either way, committing to Dry January requires more than a New Year’s Eve announcement. Here’s how you can actually get something out of the experiment.

Get clear on your why:

If you have committed to Dry January, get clear on your “why.” Why are you giving yourself this challenge? Some people say they do it to make up for how much they over-consumed during the holiday season, some to improve their sleep, some to see if they can prove they aren’t “addicted”, and some to lose weight. While all of these goals are worthy efforts, you actually want to look at the values that underscore these goals. Perhaps you value your health and you want to enjoy the years with your children more. Perhaps you value your relationships and you are determined to prove to a loved one that you care and can change. Perhaps you value feeling happy and you want to feel better in your body and life. Look at a list of values and circle the ones that relate. Write the word (health, happiness, family, etc.) in as many places as you can to remind yourself of what matters most. Find images that reflect and inspire your values and save them as your wallpaper on your phone and laptop, where you will see them and be reminded multiple times a day.

Have a plan:

Don’t “white knuckle” your way through the month. Be kind to yourself and plan ahead. Think about why you drink and be sure to choose a replacement behavior or two. If you drink socially, you will need to pick a favorite mocktail or bubbly water to have on hand. If you drink to relax and unwind after a hard day of work, you may want to find a relaxing tea. If you drink to fall asleep, you may want to look up yoga nidra or progressive muscle relaxation recordings to help your body prepare for sleep. Find what works for you. It’s not going to be exactly the same, but it’s better than nothing.

And plan to fail:

Most people who set goals do not succeed on the first attempt. If there is a day where you don’t follow through as planned, that’s ok. Be kind to yourself. Be curious: what can you take away from the experience? How do you want to do things differently tomorrow? And then start fresh the next day with some new information about how to proceed.

Find support:

Research overwhelmingly shows that people who say their goals out loud and share them with others are more likely to succeed. Write your intentions down, including your why and your replacement plan. Tell a friend. Better yet, tell a few friends. Ask for support from your partner, roommate, or loved ones. Find a support group (work with me) or someone to do the challenge with you. Start seeing a therapist, where you can reflect on and process your progress each week. If this is something you want to see through, get all the support you can get.

Think about after:

When this month is over, how do you want to feel? What do you want to see change? Each morning before you get up and/or each evening before you fall asleep, practice guided imagery or hypnosis where you visualize yourself at the end of this month. Picture in great detail how you look, how your life looks, how you feel, and what you do. Promise yourself that these things are possible and that you are working toward these goals.

As the month comes to a close, reflect on what you have learned and decide what do you want to keep moving forward. Do you want to continue your sobriety experiment? Do you want to moderate your drinking differently than in the past? Do you want to keep any of your replacement behaviors? Do you want to make other choices to support your values? If you need any ongoing support with this, join me in Mindful Moderation, a guided video course and ongoing monthly support group.

Ultimately, Dry January is a low-stakes experiment. Nothing happens if you don’t follow through (and it looks like the majority of people don’t). It doesn’t mean anything about you if you complete or choose not to complete Dry January. But it gives you an opportunity to try something differently and if you want, you can learn a lot about yourself in the process.