How to Set a New Year’s Resolution to Quit Alcohol

Many individuals take the opportunity at the end of December and the start of January to set New Year’s resolutions. These resolutions commonly focus on embracing healthier lifestyles, including cutting out alcohol. It’s well-known that alcohol can have detrimental effects on both physical and mental health. For those who may feel their drinking habits have become excessive, they may set a New Year’s resolution to stop drinking. However, while many feel quite motivated and hopeful when they set their goals, most people abandon their New Year’s resolution of no alcohol by February, falling back into old habits. The good news is that change is achievable, especially when establishing clear and attainable sobriety goals in the new year. Here are some practical tips to help you create a realistic New Year’s resolution that supports quitting drinking:

• Set Clear and Specific Goals: Rather than a vague “I want to quit drinking,” opt for something more concrete like “I will quit drinking alcohol for the next 30 days” or “I will limit my weekly drinks to X.”
• Understand Your Motivation: Take time to pinpoint your reasons for wanting to quit drinking—whether it’s to enhance your physical health, boost your emotional well-being, or improve your work life. Jot down the benefits of quitting and refer back to them when faced with temptation.
• Break it Down to Manageable Steps: If quitting cold turkey can seem overwhelming, consider gradually decreasing your alcohol intake and establishing milestones, such as reducing the number of drinks you have per week or identifying specific days when you won’t drink.
• Track Your Progress: Acknowledge and celebrate your progress, no matter how small. Whether it’s a week of being alcohol-free or completing a month without a drink, every step counts.
• Be Kind to Yourself: Remember, the journey to quit drinking can be challenging, and setbacks are a part of the process. Treat yourself with compassion; recognize what went wrong, learn from it, and keep moving forward.
• Consider Professional Support: If you find quitting on your own is particularly challenging, don’t hesitate to explore professional programs. Therapy, counseling, and even rehab programs can provide valuable insight into your drinking habits and help you uncover your true motivations.

What Is the New Year’s Resolution Syndrome?

When people set their New Year’s resolutions, they hope to make the upcoming year significantly better than the last. The New Year’s Resolution Syndrome refers to the tendency for people to set ambitious goals with great enthusiasm at the start of the new year. However, most people quickly lose motivation and abandon their resolutions within a short period of time, often because they set unrealistic expectations or do not have a solid plan to achieve them.

The New Year’s Resolution Syndrome is quite similar to what’s known as false hope syndrome. Research from the University of Toronto, published in the National Library of Medicine, reveals a paradox where individuals keep trying to change despite past failures. Many people hold unrealistic beliefs about how easy, fast, and effective change will be, which can lead to a decline in motivation when their goals don’t unfold as expected. Often, there’s an overestimation of one’s ability to make drastic changes, leading to disappointment and the eventual abandonment of those goals when challenges arise. Moreover, the initial thrill of a new year fades quickly, leaving little commitment to follow through, making it challenging to stick to a sober New Year’s resolution.

 

 

What Is the Psychology Behind the New Year’s Resolutions?

Individuals across the world set goals to improve themselves or their lives as the New Year approaches. New Year’s resolutions range from health-oriented goals like losing weight or stopping smoking or drinking to financial goals like saving more money to doing more things they enjoy, like traveling. Many people use this date as a reset to commit to themselves after experiencing a lot of holiday stress and indulgence in food and drink. The motivations behind the decision to set New Year’s resolutions vary, including:

• The fresh start effect: The transition from one year to the next represents a symbolic “clean slate,” known as the fresh start effect. Individuals are motivated to pursue aspirational goals immediately after a significant milestone, such as the start of the new year, a birthday, or even a Monday. This psychological shift offers a renewed belief in the possibility of rectifying past choices and embracing new opportunities.
• Purpose and motivation: Establishing goals gives clear direction and fosters a sense of purpose rooted in our intrinsic drive for personal development and growth.
• Social influence: During the New Year, media, friends, and family often share their own resolutions, engaging in discussions about self-improvement. This creates a social environment in which individuals want to participate and encourages them to set their own goals.

How Many People Abandon New Year’s Resolutions?

About three in 10 Americans make New Year’s resolutions from the end of December to the beginning of January. However, according to Baylor College of Medicine, about 88% of these people abandon their New Year’s Resolutions within the first two weeks. Some reasons why people have difficulty keeping their New Year’s Resolutions are that they set goals that are too big, they don’t contemplate the reasons why they want to make those changes, or sometimes they are not ready to change. Instead of setting one big New Year’s resolution, try creating a timeline for the new year with a variety of smaller goals to help you achieve your New Year’s Resolution to quit alcohol.

 

What Is the Month of No Alcohol?

During the holiday season, many people find themselves consuming more alcohol than usual, leading to a surge in participants for the Dry January challenge. Launched in 2012 by Alcohol Change UK, Dry January has become a popular public health initiative, engaging millions yearly. Individuals take part for various reasons, such as kicking off the year with healthier habits, discovering how a month without alcohol impacts their well-being, and reassessing their relationship with drinking. This initiative serves as a wonderful opportunity to embark on a journey toward sobriety and to experience the benefits of a life without alcohol. With its manageable goal, participants often discover motivating health benefits that encourage them to maintain their sobriety beyond January.

How WhiteSands Treatment Can Help You With Your New Year’s Resolution of No Alcohol

If you’re starting to rethink your relationship with alcohol and suspect there might be a problem, WhiteSands Treatment is here to support you in fulfilling your New Year’s resolution of no alcohol. At WhiteSands Treatment, we offer a variety of programs that can help you quit drinking once and for all. We provide a range of programs to help you stop drinking for good. It’s a common misconception that rehabilitation is only for those facing severe addiction; in reality, our programs can be customized for anyone looking to explore their motivations around alcohol and develop effective strategies for a sober lifestyle. Plus, taking action early can prevent the escalation of alcohol use into a more serious addiction and greatly enhance your chances of success.

To find out more about our alcohol rehab offerings at WhiteSands Treatment, please reach out to us today at 877-855-3470.

 

External Sources

• National Library of Medicine – The false hope syndrome: unrealistic expectations of self-change
• Baylor College of Medicine – New Year’s resolutions: Why do we give up on them so quickly?
• Harvard Health Publishing – Thinking of trying Dry January? Steps for success

If you or a loved one needs help with abuse and/or treatment, please call the WhiteSands Treatment at (877) 855-3470. Our addiction specialists can assess your recovery needs and help you get the addiction treatment that provides the best chance for your long-term recovery.