10-Minute Mondays: What’s Next After Dry(ish) January?
Welcome to Journey to the Sunnyside, the podcast where we have thoughtful conversations to explore the science of habits, uncover the secrets to mindful living, and, of course, inspire your own mindful drinking journey. This podcast is brought to you by Sunnyside, the number one alcohol moderation platform. And if you could benefit from drinking a bit less, head on over to sunnyside.co to get a free 15 day trial. I'm your host, Mike Hardenbrook, published author, neuroscience enthusiast, and habit change expert. Hey there.
Speaker 1:Welcome back to Journey to
Speaker 2:the Sunnyside. I'm Mike Hardenbrook. And on this 10 minute Monday, we are going to reflect on our dry and driest January, how it went, what worked, what didn't, and most importantly, how to use this past month as a launch pad for long term growth. So whether you went full dry or you followed a customized plan like driest January, or even just started thinking about drinking less, the goal here is to turn this into something that is more than just a 1 month reset. Let's make this more about something that's sustainable for a lifestyle shift that helps us feel our best year round.
Speaker 2:So first off, we want to ask ourselves simply, how did it go? You know, take a moment and really think about it. What felt good? Maybe you surprised yourself at how much you actually did cut back, or maybe you had some more challenges along the way. So either way, I want you to know this is all part of the process.
Speaker 2:And let me tell you, you're not alone. Over 75,000,000 people across the US participated in dry January this year in some form. So that's 25% of adults. This is not just some kind of fad or trend. It's becoming a cultural movement and it's gaining momentum being in this industry.
Speaker 2:I see it every year growing and you think it's going to be, this is the year that it's going to level off, but it just keeps growing. So here's the real question now, how do you take that momentum from this month in January and keep it going? And one of the topics I want to talk about here is something I'm going to title, celebrate wins and normalize slip ups. So celebrating progress, no matter what your January looked like, there's something there for you to be proud of. Even if you slipped up, that's totally okay.
Speaker 2:I want you to use that as data and ask yourself things like what triggered me? Was it stress? Was it boredom? Was it a social situation? Maybe even a person.
Speaker 2:And how can you approach it differently the next time? And that's how you're going to turn these slip ups into opportunities so that you can keep growing. And every challenge is a chance to learn and move forward from it. As long as you don't sit there and dwell on the negative and use it as a tool to move forward in the positive. So if you crushed your goals in January, celebrate it.
Speaker 2:It's really important that you not only celebrate it, you can go a step further and treat yourself with something that you love. I mean, you can take the money that you actually saved and go buy something with it, or you could go spend it on an experience, or you can put it into an account that makes you feel good. Seeing it grow there, whatever it is. If it brings you joy, go treat yourself because positive reinforcement works. And the more that you reward yourself for this progress, the more likely that you'll stick with it because it's fun.
Speaker 2:Now let's talk about keeping this going, not just in February, but for the rest of the year. So for many people dry and dry as January, is there a moment to pause and reset? But what if it isn't just 1 month of mindfulness? What if it became part of your everyday life? Now it doesn't mean that you have to stay completely dry or do this dry ish commitment where maybe it was more restrictive, unless you actually want to, but it does mean continuing to make choices that align with how you want to feel.
Speaker 2:So maybe that means keeping a few drink free days each week more than you were last year, sticking with mindful drinking strategies, or just exploring new ways to relax and unwind that don't involve alcohol. And a big piece of this is looking at your social life. And I hear this all the time. How am I supposed to handle social situations if I'm drinking less? And sure.
Speaker 2:It can feel awkward at times and I've done episodes on this, but here's what I've learned is that 9 times out of 10 times people either don't care or they don't even notice, and they're actually curious and supportive and people are surprised by that all the time. And sometimes it even sparks a bigger conversation. And you might find that there are others around you that are also looking to cut back, but didn't know how to bring it up. So the goal isn't just to survive 1 month of change. It's about building habits that last year round.
Speaker 2:Habits that make you feel better, sleep better, live better. And, you know, one thing I like to compare this to is this is a marathon. It's not a sprint. Small, consistent changes over time will always be trying to white knuckle it for 1 month and then snapping back into old patterns. So let's talk about strategy because this is where the magic happens.
Speaker 2:1st reflect on what worked in January. Did you track your drinks and did that help? Did you stack dry days during the week and did that make a difference? Whatever worked, keep it going. You don't need to reinvent the wheel.
Speaker 2:Use what you've already done by experience. Next. I want you to set some specific goals, but make them realistic goals for February. Maybe for example, you want to stick with 3 drink free days a week, or you're cutting back by a certain percentage. It doesn't really matter what it is, but setting the goal is the significant portion.
Speaker 2:And don't forget to revisit your why. If you didn't check out last week's Monday, I talked in-depth about this, but your why is what got you going on this journey in the first place? So was it to feel healthier, sleep better, or just be more present? Whatever it is, keep that reason front and center. It's your anchor.
Speaker 2:And if you're worried about losing momentum, a lot of people, this is a real fear. You know, maybe you've doing great in January, but you just are really worried about dropping off in February. Here's the mindset shift. Progress isn't about being perfect. It's about being consistent.
Speaker 2:And in fact, studies show that reducing your alcohol consumption by just 30% can lead to huge benefits like sleeping better, improved energy, and enhanced mental health. And so here's your challenge for February. Plan something that gets you genuinely excited, something that doesn't involve alcohol and feels new and fun. So here's some examples, maybe booking that indoor rock climbing session that you've been curious about, or joining a salsa dance class, or planning a weekend road trip to explore a new town, Or maybe it's creating a mini home spa night with candles and music and everything just to truly relax. Whatever it is, pick something that gets you excited and brings you joy because your brain gets a dopamine boost just by anticipating something exciting.
Speaker 2:And that's a huge motivator for sticking to your goals. So think about something that's been on your, I'd love to try that someday list and see if you can make it happen. So let's wrap up with this thought. Remember dry January is just the starting point. This is not a one and done kind of thing.
Speaker 2:This can be your starting point for creating a lifestyle where mindfulness around alcohol is just a natural a natural part of who you are now. It doesn't have to be this rigid rule setting thing. It's just a shift. And remember, it's not all or nothing. It's about finding balance and doing what feels good for you.
Speaker 2:So maybe stick with a few more drink free weekdays. Maybe you experiment with more non alcoholic options, or maybe you're just checking in with yourself and making choices that more aligned with the goals of where you want this 2025 to go. And so I'll leave you with this. You've already done the hardest part and that is just getting started. Now let's keep that momentum going and build a life that feels better every single day.
Speaker 2:Thanks for hanging out with me today. I hope you had a great dry or driest January. Take all that info and move into February with confidence, and make the choices that just feel right for you. You know what is right for you. So cheers to your mindful drinking journey.
Speaker 1:This podcast is brought to you by Sunny Side, the number one alcohol moderation platform. And if you could benefit from drinking a bit less, head on over to sunnyside.co to get a free 15 day trial.
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