A break from alcohol? Always a good idea!

ALCOHOL: MORE THAN JUST A SOCIAL DRINK

Alcohol is a psychoactive substance: it affects your mind and behavior. Coffee and chocolate do too, but they’re relatively harmless; heroin sits at the other end of the spectrum. And alcohol? “From a medical and scientific perspective, it’s absolutely harmful. If it were invented today, it would top the list of dangerous substances,” says researcher and psychiatrist Joanneke van der Nagel.

NO SAFE LIMIT

Even one glass of alcohol has an effect. Research shows there is no safe threshold. Van der Nagel: “Alcohol suppresses brain activity and impairs self-control. Your inhibitions disappear, making you more likely to make choices you wouldn’t normally make. And that nightcap? Sure, you fall asleep faster, but your sleep quality plummets. Your brain rests less, which affects energy, concentration, and mood.”

‘I CAN HANDLE IT’

Healthy athletes who think: ‘I am fit, I can handle alcohol’? Van der Nagel warns: that idea often signals tolerance—a sign you’re moving toward problematic use. Alcohol also increases the risk of liver problems, cardiovascular disease, and cancer. Her advice: try going a month without. Many people sleep better, feel fitter, and study more sharply. This way, you discover not only health benefits but also how strongly habits influence your behavior.

HABITS: THE AUTOMATIC PILOT

Many drinking moments stem from fixed habits: you automatically link certain situations to alcohol. After soccer practice, that beer “belongs.” After a stressful day, you “deserve” a glass of wine on the couch as a comfort drink. This process is largely automatic and unconscious, making change difficult. Dry January works because it confronts you with that routine and makes you aware of what happens “by default.”

SPOT YOUR TRIGGERS

Cue monitoring means actively noticing the signals that tempt you to drink: the sports club bar, a terrace umbrella with a beer logo, or ads around town. “When you decide not to drink, you’ll encounter these cues—and that’s when you notice how often your brain switches on. That awareness is step one toward behavior change”, says researcher Marcel Pieterse.

ON A TERRACE IN SPAIN DOESN’T COUNT?

Van der Nagel shares: “I once joined IkPas and had a conference in Spain that month. I was excited. While packing, I pictured myself on a sunny terrace with a glass of wine. I fooled myself: ‘IkPas is a Dutch campaign, so in Spain it doesn’t count—I can have a drink.’”

This is a textbook example of how your automatic system quickly invents excuses to maintain a habit. Only later does your reflective system kick in: ‘Wait, why wouldn’t my resolution apply in Spain?’ It shows how strongly context and habits influence your brain—and how creative you get to justify yourself.

WHY STOPPING FOR A MONTH WORKS

“What makes a temporary attempt like Dry January successful is that it lowers the pressure of ‘I have to succeed now’”, says Pieterse. “Your expectations about success or failure shape your behavior. Dry January is a safe test: maybe it’s easier than you think—or harder. Either way, you learn what works and challenge negative or overly optimistic assumptions. Another plus: you make a public commitment, so your social circle watches and supports you. That collective aspect—like Stoptober for smoking—often convinces doubters. Stopping becomes not just your challenge but a shared experience.”

MAKE AN ‘IF-THEN PLAN’

Pieterse adds: “An implementation intention—a concrete if-then plan—is scientifically proven to help you build healthy habits.” Example: “If my friends ask ‘beer?’ after sports, then I’ll order Cola Zero.” Or: “If I go to the work party, then I’ll choose alcohol-free.” This way, you’re ready for the moment of truth. Pieterse advises: “Make these as specific as possible, write them down, and practice them.”

WHAT DO WE POP AT MIDNIGHT?

Van der Nagel shares another example: “At friends’ who also joined Dry January, a funny situation arose at midnight on New Year’s Eve. The champagne came out as usual—until someone said: ‘No, Dry January starts at midnight, so no drinking.’ The social ritual of popping corks was so ingrained that no one had thought of an alternative.”

This illustrates how social rituals work: your brain links alcohol cues to ‘fun.’ And there’s always an excuse: carnival in February, terraces in spring, holidays in winter. The solution? Plan ahead: have alcohol-free bubbles ready or agree on an alternative ritual. That’s how you break the automatic link between celebration and alcohol.

HELP YOURSELF DRINK LESS IN 6 STEPS

Map your drinking moments: when, where, how much, with whom?
Set your goal: e.g., from 10 to 5 drinks per week. Make it realistic.
Make if-then plans: “If someone offers me a beer, then I’ll order X.” Write it down.
Start with low-hanging fruit: pick the easiest days first (e.g., Thursday after sports) and expand.
Find a buddy: someone who joins you or reminds you of your goal.
Monitor your day: log energy or sleep quality briefly. Daily check-ins help reinforce the benefits of not drinking.

START SMALL AND MAP YOUR ROUTINE

Dry January isn’t a tough exam—it’s a practice month to break autopilot and test expectations. The strategies above—awareness, cue monitoring, if-then plans—also work for other habits like better sleep, less snacking, or reducing screen time. Pieterse’s advice: “Start small. Map your routine, spot triggers, and create new rewarding patterns. Do it one day at a time.”

HELP IS CLOSE BY

Whether you want to cut back on alcohol or tackle another unhealthy habit like gambling or smoking: ask for help when needed. Unsure? On the UT campus, Tactus offers low-threshold counseling. Van der Nagel, a UT researcher and psychiatrist at Tactus: “You can also register online or via your GP. A use disorder is treatable. We don’t wag fingers—we look for solutions together. Especially for students, whose brains are still developing, asking for help is a smart and brave step.”

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