Microdosing in January: a New Year's guide

January. Fresh notebook, big plans, and a gym membership that may or may not survive February. If microdosing has made it onto your list this year, good news: it's the kind of resolution that works best when it stays small. Here's how to think about it with a clear head.

In short: yes, you can start microdosing in January, as long as you approach it as a small, structured experiment rather than the promise of a new you. That means a clear intention, a simple rhythm with rest days, a journal and a check-in after a month. And it starts with the precautions, which apply in January as in any other month.

What microdosing is, and what it isn't

Microdosing means taking a very small amount of psilocybin truffles, below the threshold where you would notice classic psychedelic effects. No visuals, no trip, no lost afternoon. Most people carry on with their day as usual.

It isn't a shortcut either. No small dose turns a year around on its own, and nothing in this article should be read as a promise. Think of it as a personal experiment in paying attention, not as a product that "does" something to you.

What science says today

Research on microdosing is young. Early surveys found that people who microdose often describe better mood, focus or creativity. But when researchers ran double-blind, placebo-controlled studies in 2021 and 2022 (including the self-blinding study led by Szigeti and colleagues), people's well-being improved about as much with placebo as with a microdose.

The honest takeaway: intention, attention and routine seem to play a big part in what people feel. That's not a reason for cynicism. It's a reason to take those three seriously.

Before you start: a January checklist

• Check that it is right for you. Read the precautions at the end of this article. If one of them applies to you, microdosing is not for you. In any case, talk to a doctor first.
• Check the law where you live. The legal status of psilocybin truffles differs from one country to another.
• Let the festive season end. Late nights, alcohol and travel make it hard to observe anything. A quieter week in January is a better starting point.
• Choose your dose days in advance. For example Monday and Thursday. Put them in your diary, like any other plan.
• Prepare your first day. A calm morning at home, no driving, nothing important on the agenda.

Make it about intention, not results

Write down why, in one sentence

"I want to be more present with my kids." "I want to notice how I spend my evenings." Keep it concrete and personal. Avoid goals like "be more productive": they turn a gentle practice into another performance review.

Keep the rhythm simple

Many people follow a pattern with regular breaks, such as one day on and two days off. Breaks matter: they keep the practice light and give you something to compare. Don't improvise, don't increase the amount, and don't combine with alcohol or other substances.

Keep a journal

Two minutes a day is enough. How did you sleep? What was your mood? What did you notice? After a few weeks, your notes will tell you more than any testimonial ever could. They might even tell you that you didn't notice much at all. Here is what to note in a microdosing journal.

Pair it with the basics

Resolutions tend to stick when they come in small bundles. Sleep a bit more. Walk outside. Put your phone in another room at night. Call someone you've been meaning to call. These are the habits that carry the year; microdosing, if you choose it, sits alongside them, not above them.

What your first six weeks could look like

If you want a concrete framework, here is how a cycle based on the BIEN protocol fits into the start of the year. It is one option among others: what matters is deciding on a rhythm in advance and sticking to it.

Period	What happens	What to note
Week 1	First intake: half a portion (0.5 g) on a calm morning; after that, one portion per dose day	Sleep, mood, anything unusual
Weeks 2 to 6	Two dose days a week, for example Monday and Thursday, with rest days in between	Differences, or none, between dose days and rest days
End of the first month	Your check-in (see below)	Does it still fit your life?
Weeks 7 and 8	Two-week break, no dose	How you feel without it

Start in mid-January and the break ends around mid-March: a natural moment to decide, calmly, whether to begin a new cycle or not.

Check in after a month

At the end of the first month, reread your journal and ask yourself three questions:

• Does this still fit my life?
• Did I notice anything unpleasant (nervousness, poor sleep, feeling off)?
• Is it the practice I value, or the ritual around it?

If the answer is "not for me", stopping is a perfectly good outcome. A resolution you drop thoughtfully is better than one you keep out of stubbornness.

When the resolution wobbles

January rarely goes exactly to plan. A few situations come up often.

• You missed a dose day. Don't double up. Take your microdose on the next planned day.
• You feel nothing. That is common, and not a reason to take more. Keep to the rhythm and keep writing.
• February gets busy. A hectic period is a perfectly good reason to pause. You can start a new cycle later, or not at all.
• Something feels off. Nervousness, poor sleep, not feeling like yourself: stop and talk to a doctor. Read more about possible side effects.

A resolution that's allowed to change

The best resolutions aren't the most ambitious ones. They're the ones that make room for calm and honest attention. Peace in the chaos, one small step at a time.

Important Microdosing is for adults only (18+). It is not recommended during pregnancy or breastfeeding, if you or a close family member have a history of psychotic or bipolar disorders, if you have a heart condition, or if you take any medication, especially antidepressants or lithium. Do not drive, do not combine with alcohol, and talk to a doctor first.

Psilocybin truffles are sold legally in the Netherlands, where BIEN is based. Their status varies from country to country: check the law in your country.

FAQ

Is January a good time to start microdosing?

It is as good as any other month, provided you start on a calm week rather than in the middle of the holidays. What matters is a clear intention, a simple rhythm and the precautions, not the date on the calendar.

How long should a first microdosing cycle last?

Most schedules use cycles of several weeks followed by a break. The BIEN protocol, for example, lasts six weeks, followed by two weeks without any dose.

Can I microdose if I drink on New Year's Eve?

Don't combine microdosing with alcohol. If you plan to celebrate, wait until the festivities are over before your first dose day.

What if my resolution doesn't stick?

Then you stop, and that is fine. A resolution you drop after an honest look at your notes is a sensible outcome, not a failure.

Sources

• Szigeti B. et al. (2021), "Self-blinding citizen science to explore psychedelic microdosing", eLife
• European Union Drugs Agency (EUDA): information on drugs in Europe
• PubMed: scientific literature on psilocybin microdosing