You might be thinking, boredom is easy enough to recognise. And in the classic sense of the word, it is. But, today we want to think beyond the yawns and the sighs and instead think of the less obvious ways boredom might show its dreary face – particularly when you’re taking on the Dry January® challenge or another break from alcohol.
During your break from booze, boredom can show up in many different ways. Do you recognise yourself in any of the below?:
- A lack of interest in what you are doing this month.
- Procrastination or avoidance.
- Opting for mind-numbing activities such as ‘doom scrolling’.
- Generally feeling disengaged from the challenge or zoning in and out of the challenge.
- Counting down the days until the end of the month.
Lots of us taking on a dry challenge are regular drinkers, whether that’s a drink every day or every weekend. This means our habits are going to be influenced by the effect of alcohol on our brain’s reward system. When we don’t drink alcohol, our brain will often protest because it isn’t getting the ’reward’ it expected. This can leave us feeling pretty ‘meh’, especially if we have come to rely on that dopamine boost (A.K.A feel-good hormone rush). This is why seeking a dopamine boost or ‘reward’ in the form of things like snacking, online shopping, or perhaps a sneaky drink might pop up during the month. Being aware of this habit cycle and where to make switches, will help you to bring in other alternatives that will support your habit change this month.
When we’re trying to change a habit, it’s common to look back on our old behaviours with rose-tinted glasses. And it can be tempting to think that alcohol made life more enjoyable. Alcohol doesn’t change our reality, but it can alter our perception of it. A month off alcohol can shine a light on our patterns and lifestyle that might need some focus. With many past participants noting that they used alcohol as a way to cope with boredom, perhaps the same applies to you?
Maybe you can relate to reaching a lull in your career, or a stage in your life where each day feels predictable, or that loneliness has crept in. Another common reason for boredom our participants report is sometimes not feeling as mentally stimulated anymore having reached retirement. For many of us, drinking may have served as an escape from some of the monotonies of adult life.
In any of these situations, it can be common for drinking patterns to change and for us to think that alcohol is an antidote to the problem. The reality is that you may feel the same about your situation, with or without alcohol. Alcohol may have served as a great distraction, maybe for many years - but it’s never solved the underlying issues.
So, now comes the big question – how to deal with the boredom or monotony that’s coming to a head now during your alcohol-free break? Now’s a perfect time to mix up your routine and set a spark back into your life. Use some of that time you’ve gained back by not drinking this month to rediscover yourself and what makes you tick. If you’re not sure, many people find looking back to childhood, or other periods of their life when they weren’t regularly drinking, can help them identify things they’ve enjoyed or wanted to explore further.
- Feeling lonely? Try to find connection. (As a starter for ten, you could try local social clubs, online forums, or joining a sports or activity team).
- Not feeling as mentally stimulated anymore? Try out something brain-teasing like learning a new language or taking up a new hobby. (Looking for inspiration? Check out our Low cost and free hobbies for your dry challenge).
- Feel as though you’ve hit a lull in your career? Why not try exploring some professional development or give back by mentoring others.
The really good news is that taking a break from alcohol gives you the time and space to explore new things or reengage with things you’ve lost touch with.
Boredom can arise when something is not challenging enough but can also show up when something feels too demanding as well. It all boils down to our level of engagement and striking the right balance between how engaged we set out to be ahead of the challenge and how engaged we actually have been during it. Boredom can creep in when there is a discrepancy between the two and this can subsequently lead to slip-ups on our journey.
Think of it this way, if we go about our same routines, just without the alcohol - we can see how doing the same thing but expecting a different outcome just doesn’t add up. So, if we’re not engaged enough or taking the minimum effort route, it can start to lead to temptation. Upping your level of engagement during your month-long break could be the game changer you need. This could be by signing up to receive the daily emails to learn more about your month off, keeping a daily journal to reflect on your experience or keeping yourself accountable with the Try Dry® app.
If you’ve decided to add in some new activities to tackle boredom this month, many of us can also benefit from matching up these activities to the goal we are trying to achieve. For example, if you want to unwind in the evening without relying on alcohol, then it makes sense to do an activity that aligns with that outcome such as something relaxing like taking a bath, stretching or reading. If you’re seeking connection this month, then solo activities like these may leave you feeling a bit unfulfilled. You’ll need to think carefully about how to make the pieces fit together. So, be sure your substitute activities align with your motivations for taking part in your dry break.
Another way to tackle boredom during your challenge is to learn to reframe boredom. Who among us doesn’t feel the effects of busy, modern life? When we’re constantly in a fast-paced, always on environment, we can easily fall into the trap of feeling like everything we do has to be highly entertaining or fun to be worthwhile. Doing our best to value downtime as much as the more exciting times can serve us well in this context. All of us need time to recharge, so being able to see this as a necessary part of our wellbeing, and not just dull moments, is vital. So, if you find yourself going to bed early, doing quieter activities or just focusing on your self-care and wellbeing a little more this month - then there is absolutely nothing wrong with that! In fact, you are making room for improvements in energy, concentration, productivity and mood all of which have a positive impact on how we feel and ultimately how much success we might find in achieving our goals.
So, there you have it – you can now recognise the different ways boredom can present itself during your dry month, boredom’s connection to habit formation, as well as some top tips for combatting it and reinvigorating your month.
We’d love to leave you with something inspiring, so here are the infamous words of David Bowie: “I don’t know where I’m going from here but I promise it won’t be boring!”
