The Great Preparation for the IkPas-40-days campaign

You've signed up, you've downloaded the app, you've hidden all the booze: you're all set for a great break! But there's more you can do to successfully stay dry in the coming weeks. Much research has been done on what keeps people motivated when they participate in a challenge. We've distilled it (just kidding) into a list of handy tips to make this break period a successful break.

1) Why are you doing this?

Make a list of all the things you hope to get or achieve with your break. Then rank them in order of importance - give them a score out of 10. Review your list and focus on how you will achieve all these wonderful things. Yes, you will probably lose weight and save money, but what really inspired you to take on this challenge with yourself? How do you feel when you succeed? Write down all these thoughts and motivations and hang the paper somewhere in plain sight so you're reminded what you're doing it for.

2) How many different ways can you think of saying 'no' to a drink?

You don't have to justify your choice to stay dry during the 40-day campaign, of course, but sometimes it helps to have a ready-made reason when someone gets pushy and insists you join in with a drink. Maybe 'I'm taking part in the IkPas-40-days campaign' isn't the answer for you, so what would work for you? I'm running/running a marathon tomorrow/taking care of the kids in the morning; are very plausible reasons that no one questions. Just make sure that if someone offers you a drink out of the blue, you have your answer ready. If you remain steadfast, the people around you are less likely to try to convince you to change your mind.

3) Keep a diary

Capture what's new, what's different, and what's better every day. You can look back on past notes and see how far you've come. What growth you are experiencing. Making time every day, even if only for a few minutes, to remind yourself of your break period will really help you stick with it to the end. Writing allows you to arrive at certain insights, but it also gives you a good feeling of relief. Our diary function is at your disposal.

4) Have you ever thought about why you drink?

Sure, drinking can be a lot of fun and yes, you can really love the taste of alcohol, but what is the real reason for you to want a drink? For many people, the triggers fall into one of four categories: social occasions, treats, negative emotions, or weak defenses. These can be internal (thoughts, feelings or sensations) or external (situations) triggers. Check the chart below and see if you can identify which situations or moods can make it difficult for you to say 'no'. Knowing your triggers can help you avoid the temptation to drink an alcoholic drink anyway.

Triggers to want to drink

social occasions

-When someone offers you a drink at a party.

-When you see other people enjoying a drink.

-If you are excited or celebrating an event.


-As a reward for good work.

-You are persuaded to have a drink after a hard day.

-When someone unexpectedly buys you a drink.

Negative emotions

-If you can't sleep.

-If you're worried or nervous.

-When you are angry or after an argument.

When certain things go wrong that you have no control over.

Weak defense

-If you are tired.

-When someone keeps nagging to drink with him.

-When you feel like drinking alcohol.

5) Alternatives

Once you know when it's hard for you to say "no" to a drink, you can come up with some alternative strategies. So, if you're in the mood for a Friday night drink (because yes, it's the weekend and what a busy week we've had), what else could you do to celebrate the end of a hard (work) week? Give yourself something to look forward to on Friday so you don't feel like you're missing out. If you're the out-of-home type and especially tempted to have a drink outside the home, make sure you know the non-alcoholic menu on a number of occasions. Then you choose your outing based on that. A successful break period is closely related to good planning and thinking ahead.

6) Activities

Sometimes it is better to avoid certain occasions. For example, when booze is really the reason of the occasion. Think of beer tastings or October fests. Attending these types of events may not be such a good idea if you don't drink alcohol. Think of other activities you can do. Now that you're working on your New Year's resolutions, this might also be a good time to start exercising, go for a walk or go to the sauna. Activities that contribute to your health make you feel good and support you in the IkPas challenge.

7) Find a buddy

Only participating in IkPas is also only alone… It is nicer to take on the challenge with two people, or with three, or with the entire volleyball club, or with the entire street. In short, find someone with whom you will pass the time and who will give you support. This makes it easier to keep up, because: together you are strong!

8) The whole world should know

At first you would think that IkPas is a challenge with yourself and that others don't need to know about this. Nothing is less true. Your friends, family and acquaintances can support you, but they must know that you are participating. So tell everyone around you, to as many people as possible. The more people know, the more you can be taken into account. Don't tell it until you get a glass of wine or beer in your hands, but well in advance. This way you can prevent alcohol being offered to you. That makes it a lot easier.

9) Do you promise yourself a reward?

Challenges can bring you something. When you manage not to drink a drop for 40 days, there is a reward. But what kind of reward? You can of course determine that yourself. Rewarding yourself (with something other than alcohol of course ;) ), helps you persevere and persevere. That new coat, that fun outing or that city trip: go for it!

10) Remember you always have a choice

If you feel tempted, if you feel like a drink, if others are trying to convince you, don't forget: YOU CAN DRINK. After all, nobody can stop you. The thing is, YOU are the one who decides not to drink during this 40-day campaign; YOU are the one who will feel so much better after a month without alcohol.

Good luck!


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