Dry January entails abstaining from alcohol for the month of January. It can be a helpful time to reset your relationship with alcohol, as well as give your body a break after a season of indulgence during the holidays. If you’re looking for guidance, we’ve compiled a list of reasons why you should give it a try, and tips for sticking to your goals.
Why Should You Try Dry January?
If you’re on the fence about trying Dry January this year, here are some reasons to give it a go:
If You’ve Been Drinking Over the Recommended Limits
“If drinking has become a daily habit or you drink more than the recommended amount of alcohol per week (Women: up to 10, Men: up to 15) then you should consider a dry January to detox your body due to the health risks associated with excess alcohol as well as the dependence that can easily develop.” – Diane Konkin, RTT
If You Deal With Seasonal Depression
“If you struggle with seasonal depression and tend to get low and gloomy in the winter months, drinking alcohol is going to increase those feelings of depression and gloom, so it might be a good idea to take January and dry out.” – Sarah E. F. O’Brien, LCSW, LCSW-C, CCATP, CTMH
It Gives Your Body a Reset
“Dry January is a great way to start the year and give your body a chance to recover from all the alcohol that you might have drank over Christmas. Giving up alcohol for a month can help you reset your drinking habits and maybe even drink less in the long term. When you drink less, you’ll also reduce your risk of heart disease, liver cirrhosis, and cancer. However, it is crucial to incorporate lots of healthy foods into your diet during the month. Fruits, vegetables, and water are great for your body and will keep you full between meals. And if all else fails and you’ll still crave the taste of alcohol, there are many mocktails that you can try.” – Candace Kotkin-De Carvalho LSW, LCADC, CCS, CCTP, Clinical Director at Absolute Awakenings
It Provides Time to Reflect on Alcohol’s Effects in Your Life
“Dry January could provide insight into the effects of our drinking and a frame of reference from which to compare our drinking and non-drinking experiences with others. For instance, one gentleman I worked with a few years ago discovered that as he stopped drinking, he had a better relationship with his adult children. What started out as an experiment to “see if I can do it” provided insight into how his drinking was having a negative effect on people he loved. He ultimately chose to stop drinking completely.” – Jim Schlinsog, PhD, LPC-MHSP
It Gives You a Chance to Use Better Coping Skills
“This can be a great way to assess how your drinking habits may have an impact on your physical and mental health, as well as the impact it has on your relationships. During Dry January, many people also find that they develop healthier coping mechanisms for stress or other difficult emotions without relying on alcohol. It can be empowering to experience how strong you are without needing something external like alcohol or drugs to cope. You could also use this time to explore different ways of having fun and connecting with friends that don’t involve alcohol, such as attending sober events or exploring new activities.” – Jeanette Lorandini, LCSW, Owner and Director of Suffolk DBT
It Will Improve Your Sleep & Energy Levels
“Alcohol has a negative impact on sleep, as it disrupts the natural sleep cycle. When you drink alcohol, it can make you feel drowsy and fall asleep faster, but it also reduces the amount of time spent in the deeper stages of sleep.
Alcohol is a depressant, which slows down the body’s processes and can lead to fatigue. Additionally, alcohol can interfere with the body’s ability to absorb essential vitamins and minerals, leading to a lack of energy.” – Colleen Wenner, LMHC MCAP LPC
19 Tips for Sticking to Your Dry January Goals
Here are 19 tips to help you stay motivated during Dry January:
1. Tell People You Trust About Your Dry January Goals
“Telling people could inspire others to do it with you; and just like a gym buddy, this can help with motivation. Even if nobody joins you, people you trust can check in with you and keep you accountable to your goal. Choosing someone you trust can ensure this person is a good cheerleader for you and your dry January goals.” – Andrea Rowell, MSW, RSW
2. Use an App
“If you have been using an advent calendar in December with little chocolatey treats, then you have proven to yourself that you can have a daily routine. Whether it’s a calendar or an app, this could provide that satisfying checkmark to keep yourself on track.” – Andrea Rowell, MSW, RSW
If you’re looking for a sober living app to try, learn more with the Reframe App Review and the I Am Sober App Review
3. Up Your Mocktail Game
“Finding enjoyable mocktails to enjoy during the month can also help satisfy your desire for alcohol without consuming any calories. If you are struggling to stay motivated, find a partner who will commit to doing Dry January with you. This can help keep you accountable and provide support when dealing with cravings or temptation.” – Candace Kotkin-De Carvalho LSW, LCADC, CCS, CCTP, Clinical Director at Absolute Awakenings
4. Consider Setting Some Goals for Yourself During the Month
“If your goal is to reduce your alcohol intake in general, track your drinking habits throughout the month and try to set a new limit each week. If you want to improve your health, focus on incorporating more exercise into your routine or working on healthy eating habits.” – Candace Kotkin-De Carvalho LSW, LCADC, CCS, CCTP, Clinical Director at Absolute Awakenings
5. Find Alternative Activities
“Replace drinking with other activities that make you happy or bring joy into your life. This could mean going for a walk, playing a sport, joining an online class, or even attending virtual events where alcohol is not the focus.” – Jeanette Lorandini, LCSW, Owner and Director of Suffolk DBT
6. Reach Out for Support
“If you feel like you need extra support and accountability during this time, reach out to people who have also completed Dry January in the past or join supportive online communities. You can also seek professional help from medical professionals if needed.” – Jeanette Lorandini, LCSW, Owner and Director of Suffolk DBT
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7. Develop a Daily Accountability Plan With a Friend
“This could be as easy as a nightly confirmation text indicating you didn’t drink that day. Have them text you as well to help keep them accountable. Be honest with yourself. Don’t try to cheat the system and find loopholes. You’ll only be shorting yourself.” – Adam Wick, MA, LADC-S
8. Change Your Thought Patterns
“As with any change of habit, you need to change your underlying habit of thought in order to be successful, otherwise you will struggle with your mind resisting you which is 97% of what drives our behaviors, actions and decisions. This is achieved by focusing on and reminding yourself of all the positive reasons you want to be alcohol-free and how you can’t wait to feel so good being clean and energized. Visualize yourself waking up energized and clean, ready to do more and achieve more of what you want since how we shift our behaviors is through the words we say to ourselves and how we feel when we visualize what we want.. This scientifically creates a blueprint for our minds.
Also when we use the word ‘decide’ instead of ‘try’ we are more likely to succeed, as in, ‘I have decided to..’ which shifts your mind to support you rather than resist you.” – Diane Konkin, RTT
9. Make a Plan for What You’ll Drink When You Go Out
“Plan what you will drink when you go out to a dinner, bar, or party where alcohol is served. Planning is key here as you will likely feel like having a drink and so you will need to lean on your bigger goal of not drinking. Try having a seltzer with juice or a non-alcoholic drink that you enjoy and can keep refilling.” – Anna Hindell, LCSW-R, CIYT
10. Be Mindful of How You Feel When Sober
“Pay attention to how you feel in your body and mind from not drinking. You will likely feel less sluggish in your body over time and your mood will be more stable. Pay attention to this benefit if it is your experience because it will motivate you to stay on course.” – Anna Hindell, LCSW-R, CIYT
11. Rid Your House of Alcohol
“Of course, getting all of the alcohol out of your home would be a good idea! If it’s not there, it makes it just a little harder to obtain if the urge hits.” – Sarah E. F. O’Brien, LCSW, LCSW-C, CCATP, CTMH
12. Find Your Go-To Replacement
“Find something else, non-alcoholic of course, that you like to drink instead. Kombucha? Soda? Tea? Smoothie? Coffee? Water, even?! And keep it handy.” – Sarah E. F. O’Brien, LCSW, LCSW-C, CCATP, CTMH
13. Understand Your Relationship With Alcohol to Develop Your Plan
“Your relationship with drinking and your drinking behavior will determine how you can make Dry January easier. If you tend to drink in social settings, try encouraging outdoor activities like going on a hike or playing a sport instead of going to a happy hour. If you tend to drink after work, consider swapping out your alcohol with tea, or identify a stress-relieving hobby you have always wanted to start. Gardening tends to be something that people enjoy starting as a hobby. Start with a small indoor plant or indoor herbs to cook with. Alcohol turns to sugar in the body, so be careful about trading out alcohol for sweets. Try eating some fruit if you are craving something sweet.” – Gabrielle Jones, PhD
14. Be Mindful of Your Triggers
“Identify situations or emotions that may trigger cravings for alcohol and plan to avoid them. Verbalize these triggers to your support system and ask for help in avoiding them.” – Colleen Wenner, LMHC MCAP LPC
15. Reward Yourself
“Celebrate your success by rewarding yourself with something special at the end of the month. This could be a massage, a new outfit, or a night out with friends. Rewarding your accomplishment can motivate you to continue making healthy lifestyle changes.” – Colleen Wenner, LMHC MCAP LPC
16. Set Another Goal for Yourself
“Dry January focuses on eliminating alcohol from your routine. But this can sometimes create a scarcity mindset. To shift from that thinking, ask yourself, What can I add to my daily routine? Maybe you’ll, for example, decide to meditate for 10 minutes a day. Or, you’ll commit to working out 3x a week.” – Trisha Wolfe, LPCC and Owner of CBUS Therapy
17. Check In With Yourself Regularly
“Consider keeping a journal and writing down a few sentences every night about how your day went. Acknowledge any triggers you may have had that compelled you to want to drink. Discuss what you did instead.” – Trisha Wolfe, LPCC and Owner of CBUS Therapy
18. Practice Self-Compassion if You Drink
“Try to avoid assuming that drinking is synonymous with failure. Instead, try to be curious about what happened. Assess the situation. Ask yourself what you learned. Consider if you want to try abstinence again.” – Trisha Wolfe, LPCC and Owner of CBUS Therapy
19. Repeat Your “Why” Phrase to Yourself
“Find that one phrase, that one solid statement, that connects you to purpose. Maybe you are the only person in your family or social group to consider Dry January or are alone in questioning the relationship to alcohol, in general. Maybe your phrase is ‘I am a powerful outlier’ or ‘Sameness is boring; I am proud to challenge myself and conquer,’ or if you have kids maybe it’s ‘I will be the adult showing my kids how to experience life without alcohol’s crutch.’ Find your motivating statement and post that message everywhere, mirrors, steering wheel or dash, the fridge, the washing machine, your computer, even your forearm. Surround yourself with messages that cheerlead.” – Nikki Eisenhauer, LPC, LCDC
When Is Dry January the Wrong Approach?
“If you are concerned about your drinking in any way, Dry January may not be for you. You may need additional support. Two indicators of a more severe problem are not being able to control the amount you take in when you start drinking, and not being able to stop for a period of time on your own devices.” – Adam Wick, MA, LADC-S
“I don’t recommend dry January for people who have active eating disorders because it is another extension of the diet merry-go-round of either allowing or not allowing a certain food or drink. If you have an eating disorder and want to drink less, it is best to approach it as a lifestyle change versus a month off alcohol.” – Anna Hindell, LCSW-R, CIYT
Getting Help
“If you feel like you are having a difficult time with Dry January, seeking out therapy to further explore your relationship with alcohol can be helpful as well. Most importantly, do it for you. It is intended to be a fun challenge, not a burden.” – Gabrielle Jones, PhD
If you think you may benefit from therapy, consider asking for a referral from your primary care physician or a trusted loved one, or use an online therapist directory where you can search by location, expertise, and insurance coverage.
For Further Reading
Dry January Tips Infographics
