Saturday, Jan. 13, 2024 | 2 a.m.
While the holidays can be a joyous and festive time for many, others experience stress and social pressure that can lead to excessive drinking. This can be an especially challenging time for people in recovery from alcohol use disorder.
In response to the relative excess of the holiday season, many Americans are participating in “Dry January,” during which they abstain from drinking as a fresh start to the new year. For those giving Dry January a try, whether because they are worried about their drinking or as a personal challenge, establishing clear and realistic benchmarks can increase the likelihood of meeting the goals.
SMART goals are commonly used in business settings to help managers and employees set objectives and track their progress toward achieving them. The SMART acronym stands for specific, measurable, achievable, relevant and time-bound. Doctors often use this frameworkin clinical settings to help patients set goals for behavior change.
Specificity is key when setting personal goals, primarily when they are related to alcohol and other drug use. The broad objective of remaining alcohol-free can be aided by smaller, more specific goals incorporating incremental steps. “I will avoid drinking at a birthday party this weekend by asking the host in advance not to offer me any alcohol” is one example of a specific goal with a method attached to it.
Measuring progress in everyday life can differ from doing so in a business setting. Typically, people track their progress daily, particularly at the beginning of making a change. Qualitative measures can be just as valuable as quantitative ones. This can also be a sound approach to a personal challenge like Dry January. Measuring progress in days can help build momentum, leading to weeks and months of abstaining from drinking. Taking stock of any positive changes in mood or personal relationships is important. These improvements can generate the momentum needed to sustain reduced drinking.
For many people, drinking is a central part of their social life. If not drinking means feeling socially isolated, this can make Dry January difficult. To overcome social isolation, set goals that feel achievable. If not drinking for an entire month leaves one feeling overwhelmed, start with “not drinking this week” or “not drinking on weekdays.” Additionally, the beauty of Dry January is the community of individuals working toward a common goal. Take advantage of this to incorporate social activities that don’t involve alcohol, such as attending an alcohol-free concert or a “mocktail party.”
Finally, people are successful in achieving goals that feel relevant in the short term. It may be tempting to say, “I’m going to be alcohol-free forever.” However, in practice, taking things one step at a time can be more valuable and help build momentum toward a larger goal. One can maintain relevance in the recovery journey by setting smaller goals that pay dividends in the short term, such as more quality time with family. Over time, these short-term gains support the overarching goal of being alcohol-free, whether it is for a month or indefinitely.
Whatever the reason, participating in Dry January can be a healthy and restorative way to begin the new year. Making SMART decisions and seeking support from family, friends and qualified professionals can help meet the challenge and achieve the goals.
Petros Levounis is the president of the American Psychiatric Association.
