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Dry(ish) January: Setting Realistic Goals for Reducing Drinking in the New Year

  • caitlinwclevenger
  • Jan 14
  • 4 min read

I collaborated with UAB"s Office of Wellness on this blog. Click here for the original article and to subscribe to their newsletter.


January represents a time when many people set intentions for the new year and how to better their lives. Many people take this opportunity to reflect on how alcohol fits into their lives, which has led to an increase in popularity of "Dry January," where a person completely abstains from alcohol use. While complete abstinence is an achievable and healthy goal, many people struggle with goals that are "all or nothing." Luckily, you can also reap numerous health benefits from drinking reduction goals.



Finding Your "Why": Your Unique Motivation to Reduce or Abstain From Drinking

Understanding your personal motivations for reducing drinking will increase your chances of success. Alcohol use is associated with both short-term and long-term risks. In the short term, alcohol use can increase risk for violence, accidental injury, impaired judgment and motor skills, sleep disruption, workplace errors and next-day fatigue. Long-term risks include decreased relationship and work quality, and increased risk of more than 200 illnesses and conditions, such as cancer, heart disease, brain disorders and mental health disorders. 

Abstaining from or even reducing alcohol use can lead to numerous benefits, including:


  • Better sleep and energy: Reducing or eliminating alcohol can lead to more restful sleep and more daytime energy.

  • Physical health benefits: Examples include weight loss, improved liver function and reduced blood pressure.

  • Psychological benefits: Improved mood, more quality connections with loved ones, reduced conflict and increased confidence.

  • Work benefits: Reducing drinking can reduce risk for errors and improve focus.


Take time to reflect on your own "why" for changing your drinking. Remember that change can happen even if you are not 100% committed or have mixed feelings.


Setting SMART Goals Using Evidence-Based Guidance

Now that you have identified your "why" for abstaining or reducing drinking, let's consider what goal makes the most sense for you and is based on science-backed guidelines. The National Institute on Alcohol Abuse and Alcoholism defines a "standard" drink as roughly 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of distilled spirits. The NIAAA defines low-risk drinking as no more than 4 standard drinks on any day and 14 drinks per week for men, and no more than 3 drinks on any day and 7 drinks per week for women. 


The 2020-2025 Dietary Guidelines for Americans recommends lower targets: no more than 1 drink per day for women and 2 for men. Some situations (for example, driving), health conditions, medications, age, pregnancy status, and personal or family history may indicate that even fewer drinks (or none at all) is safer. Some situations call for complete avoidance of alcohol, including pregnancy, recovery from alcohol use disorder, taking medications that interact with alcohol, or when driving or operating machinery.


With these recommendations in mind, you can create goals for yourself. Utilizing the framework of "SMART goals" can increase your chances of success. SMART goals are:


  • Specific: Make the goal as specific as possible

    • Example: Daniela sets a goal to have "alcohol free" days Monday-Friday, and limits herself to 2 drinks on Saturday and Sunday.

  • Measurable: Ensure that you can measure your goal and track your progress

    • Example: Sarah notes in her calendar which days she drinks and how many standard drinks she has.

  • Achievable: Make the goal realistic

    • Example: Isaiah normally drinks 2 to 3 high-gravity beers most evenings (4-6 standard drinks). Instead of going completely abstinent, he pledges to have 2 to 3 regular beers (2-3 standard drinks). This feels achievable but is a sizeable decrease.

  • Relevant: The goal must be related to your own personal values

    • Example: Erin is trying to conceive, so she chooses to abstain. Jason enjoys wine tastings with his wife, so he allows himself to drink 1 day per week.

  • Time-bound: Setting a clear timeframe makes the goal less daunting. 

    • Example: Ahmad has set his goal for January, after which he will examine his progress and reset his goals.


Setting SMART goals will increase your chances of success, but remember, even if you stumble, it does not mean you must give up entirely. Any reduction in drinking is progress.



Anticipating Challenges and Engaging Resources to Increase Success

Think about your daily drinking patterns and where you may face the most challenges. If you have a drink during your wind-down routine, consider replacing it with a non-alcoholic beverage or other soothing activity. If you commonly drink at social gatherings, have a plan for what to order instead. Engaging supportive resources such as your physician, therapist or a supportive friend will help you identify challenges and increase coping skills to reduce drinking.


Support and Recovery Resources and When to Seek Professional Help


Seek Professional Support If Any of the Following Are True:

  • You experience cravings that feel hard to manage.

  • You are unable to cut back despite wanting to.

  • Alcohol use interferes with work, relationships or safety.

  • Alcohol is affecting your physical or mental health.

  • Alcohol is causing you legal problems.

  • You notice withdrawal symptoms (for example, tremors, anxiety, nausea) when not drinking


UAB resources:

National and widely available resources:

  • Alcoholics Anonymous (AA): AA is a peer-led fellowship for people working on stopping or controlling alcohol use. There are both religious and non-religious groups. For more information, see AA.org.

  • SMART Recovery: An alternative to AA and a science-based support focused on self-management and coping skills. For more information, see smartrecovery.org.

  • SAMHSA's National Helpline: 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. 1-800-662-4357 (1-800-662-HELP)

  • Alabama Substance Abuse Hotline: 1-888-430-7660 and 988 for mental health/substance use support, substanceabusehotline.org/alabama

 
 
 

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