Dry January: Building SMART Goals Through Small Habits

Are you sick of hearing about Dry January? Well sorry, brace yourself because I am here to tell you I'm all for it! It may sound daunting to some, but for me, it's become an annual tradition. This is my fifth consecutive year embracing the first 31 days of the year without alcohol, and I find it to be a refreshing reset after the holiday indulgences. It's a chance to give my body and mind a break, slow down, and start the year right.

In my previous blog, I discussed how New Year's resolutions can feel overwhelming and why focusing on smaller, intentional goals makes them more achievable. Dry January exemplifies this approach. By committing to one small, achievable habit for a set period, you build momentum toward larger objectives.

Why Dry January is SMART

The Dry January format aligns with the SMART goal framework a structured approach that enhances the likelihood of achieving your desired outcome.

• Specific: Avoid alcohol for 31 days.

• Measurable: Track daily adherence.

• Achievable: A month is manageable; while not always easy, it's within reach.

• Relevant: Supports broader goals like improving sleep, energy, and overall health, especially during perimenopause when alcohol's impact is more pronounced.

• Time-bound: A clear 31-day timeframe.

The only design flaw or downside I see to the Dry January format is the perfection aspect.  Its daily commitment can be a stumbling block for some. Often, individuals may have a single drink, feel they've failed the entire challenge, and abandon their efforts. This all-or-nothing mindset is counterproductive. Perfectionism has no place in my goals or my coaching. Instead, I focus on effectiveness. While a month of no alcohol is great, any reduction is a victory.

Benefits of Dry January

Over the years, I've noticed significant benefits from this month-long commitment:

• 🌙 Better Sleep: Without alcohol disrupting REM cycles, I wake up refreshed.

• 🏃‍♀️ Enhanced Mood and Energy: No more sluggish mornings; I have the stamina to tackle my day.

• 💧 Improved Hydration and Skin Health: Better hydration leads to healthier-looking skin.

• 🌿 Overall Well-being: Improved gut health and reduced anxiety.

• ⚖️ Weight Management: An added benefit of shedding a few pounds.

The real power lies in the additional benefits that influence daily choices beyond January:

• 🧘‍♀️ Utilizing Holistic Tools: Instead of reaching for a drink to manage stress, I engage in healthier coping mechanisms like walking, gym sessions, or meditation.

• 💪 Strengthened Willpower: Resisting the urge to drink enhances willpower, benefiting other areas like food choices.

• 🎯 Enhanced Productivity: I'm more focused and accomplish more when not spending evenings with wine.

• 🤔 Mindful Choices: Dry January forces me to pause and ask myself, "Do I really need or want this drink?"

Alcohol in Perimenopause

Look, I'm not anti-alcohol; in fact, my husband and I had a wine-only wedding registry! But, as I've become more mindful of how I want to feel, especially during perimenopause, I've realized my body prefers being alcohol-free. I appreciate how much better I feel without it. The advantages of Dry January are undeniable. For instance, this article from Hello! Magazine states that 'Dry January gives you a great opportunity to give your body a break and helps alleviate all of those perimenopausal symptoms that it actually makes worse.'

This annual practice serves as a reminder to start my year mindfully, focusing on my health. Carrying this mindfulness into the rest of the year helps me make informed decisions when I do choose to drink.

Building Momentum with Small Wins

Dry January isn't just about skipping alcohol; it's about fostering habits that support larger goals. Each small win builds momentum, reinforcing confidence, healthy routines and mindfulness. The beauty of smaller goals is their ripple effect, creating positive changes that last well beyond the initial commitment.

What's Your Next Small Goal?

Progress comes from small, intentional steps. By committing to manageable habits, you can make significant strides toward your larger health goals.

What's one small habit you could commit to this month that builds toward your larger goals? Write it up like a SMART goal.

If you've tried Dry January, drop a comment about what you learned from the experience? Or if you need help creating a SMART goal, shoot me message I can share my process. I can't wait to hear from you!

And please don't forget to share this with your friends and click the heart if you enjoyed the read.🌟

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