Post–Dry January MI Prompt That Sticks
Many people successfully cut back on drinking in January, but maintaining that progress through the rest of the year proves challenging. This article presents practical strategies from healthcare professionals on how to build on Dry January momentum and create lasting behavior change. Experts share specific conversation techniques that help individuals connect their drinking habits to broader health objectives and sustain the positive changes they've started.
Carry January Lessons Forward
In my work, one motivational interviewing question I have found really helpful after Dry January is: "What did you notice about yourself during January that you'd take with you into February?" This works usually because it encourages autonomy and does not involve all-or-nothing thinking, which can trigger reactance.
One client I suggested this to said that they slept better, had fewer mood swings, and felt more in control on weekends. I reflected back to them that those things were important to them, that they had achieved them on their own merit. This motivated this client in the moment more than anything else I could have said because it was a real example of their own efforts.
What I did next was work with them on a flexible plan rather than a hard and fast rule. We talked about things like alcohol-free weekdays or picking and choosing social events to drink at. By emphasizing the wins rather than simply focusing on abstinence, people can feel more empowered rather than limited.
Connect Alcohol to Health Goals
Transitioning out of Dry January is a way to help patients shift from a temporary challenge of sobriety to making a more permanent lifestyle change that reflects their autonomy and value system. I do this by asking the patient, "What is your relationship with alcohol, and how does it either work towards or against achieving your health goals throughout the year?" When I phrase the question this way, I am giving the patient the responsibility of deciding how to proceed, which is in line with the principles of Motivational Interviewing.
The most recent client I used this approach with responded with some very powerful change talk: "I did not think about how all this anxiety I had throughout the week was really being fed by my drinking on the weekends; now I want to see if this feeling of calm will stay with me as I go into February." As a follow-up, I used a technique called scaling by asking the client to rate their level of confidence from 1-10 for maintaining their current habits. The client responded, "7," so I asked them why they didn't choose a lower number. Through this line of questioning, the client was required to further articulate their own strengths, which further reinforced their commitment to change.
The ultimate reason this technique works is that it forces patients to reconcile their use of substances with how they see themselves now and in the future, helping them create a bridge for their decision-making process. As the patient defends their own progress rather than relying on the doctor to defend their sobriety, this helps to eliminate the natural resistance most people have to being told what to do and reinforces the development of healthy neural pathways for making good decisions.
Ask Why Not One Point Lower
A single motivational interviewing prompt I like after Dry January is:
Exact question
"On a scale from 0 to 10, how important is it for you to keep some of these changes going into February, and why are you not one point lower?"
Client's change talk that followed
Client: "Probably a 7. I'm not lower because I've been sleeping better, I'm calmer in the mornings, and I'm more present with my partner. I also proved to myself I can do weekends without it. I don't want to lose that."
What I did next
I reflected and strengthened the change talk: "So the sleep, calm, and feeling more in control really matters to you, and you don't want to go back to that fog."
Then I asked a choice focused follow up to reduce reactance: "What feels like a realistic next step that still gives you freedom, but protects what you've gained?"
We co designed a low pressure plan in the client's words, not mine, like: "I'll keep weekdays alcohol free, and if I drink on a weekend, I'll choose a limit and plan the first drink time."
I also asked for one confidence support: "What would make that one point easier?" and we added a coping option for the highest risk moment, usually Friday after work.
Anchor a Tiny Step to Coffee
Picture one daily moment that always happens, like your first coffee. A small step works best when it is tied to that moment. You might pour a glass of water right after the first sip.
This link makes the step easy to remember and hard to avoid. A tiny step done every day grows into a strong habit. Pick one small step and set the exact time to do it today.
Plan a Simple If Then for Urges
Cravings fade, but planning for them makes the path smoother. Name the times when urges hit, like late nights or after stress. Make a simple if-then line, such as if a craving shows up, then take a brisk five minute walk.
Keep a steady drink you enjoy ready, so your hands and mouth stay busy. Breathe slow, wait a few minutes, and let the wave pass. Write your if-then plan and place it where you will see it today.
Recruit a Trusted Ally for Clear Support
Support works best when it is clear and close. Choose one person who cares and tell them what goal matters this month. Say what help would be useful, such as a quick check-in message.
Share how they can cheer you on when wins are small. Ask for a set time to talk so help does not depend on mood. Send a short message now and ask them to be your ally.
Design Your Space to Nudge Choices
Small changes in your space can shape your choices without a fight. Put tempting drinks out of sight or out of reach. Stock the front of the fridge with a cold seltzer you like.
Place a note or token where you often decide, so your goal stays in view. Make the easy path the healthy one and the hard path the risky one. Pick one change in your space and do it before the day ends.
Highlight the Benefit That Feels Real
Focus on the gain that feels most real today, not the one that sounds best on paper. For many, better sleep brings the fastest wins. Picture one scene where that gain shows up, like waking with steady energy.
Write a short line that links your choice today to that scene. Keep the line where you will see it when it is hard. Name the benefit and post your line somewhere visible today.