Dry January and T-breaks can be unsustainable for some people

The article says abstinence-focused resets like Dry January and cannabis T-breaks often oversimplify substance use, and presents moderation-management and harm-reduction strategies as evidence-based alternatives.

Many Canadians start the new year by trying to abstain from alcohol or cannabis during initiatives like Dry January or cannabis tolerance breaks (T-breaks). The author, a health and rehabilitation scientist and assistant professor with 15 years of research experience and lived experience, argues that an all-or-nothing approach can be unsustainable because biological and psychosocial factors drive substance use. The article explains that heavy or chronic use can impair the prefrontal cortex and increase activity in the brain's reward system, which can weaken impulse control while heightening cravings. Framing change as a simple matter of willpower can create a pass–fail dynamic that contributes to relapse and feelings of shame. What we know: - More than half of Canadians are reported to exceed Canada's Low-Risk Alcohol Drinking Guidelines (no more than two standard drinks per week). - A government report noted that about six per cent of Canadians exceed Canada's Lower-Risk Cannabis Use Guidelines (occasional use of one to two puffs at 10% THC or lower). - Abstinence-focused initiatives like Dry January and T-breaks can normalize abstinence but may create a pass–fail binary and stigmatize lapses. - The article describes chronic heavy use as impairing impulse-control regions of the brain while activating reward pathways. - Moderation-management and harm-reduction strategies (for example, alternating alcoholic drinks with non-alcoholic options, choosing lower-potency products, and tracking frequency and amount) are presented as evidence-based alternatives. Summary: The article concludes that strict abstinence resets can oversimplify the biological and social drivers of substance use and may increase relapse risk or feelings of shame. It notes that moderation-management and harm-reduction techniques are presented as evidence-based, more gradual approaches to changing relationships with alcohol or cannabis.