It’s January so it’s time to “Go Dry and Thrive.” That’s one of the slogans for Dry January—a much needed reset from the indulgences of the holiday season. Dry January encourages abstinence from alcohol for the 31 days. It’s not just about cutting alcohol—it’s a wellness trend that’s helping people recharge their bodies, minds, spirits, and wallets.
Evidence suggests that even a temporary break from alcohol can have lasting benefits including improved sleep, better focus, brighter mood, reduced stress levels and enhanced overall health. A study by De Visser et al. (2016) found that participants in Dry January often reduced their alcohol consumption in the long term, benefiting from better self-control and an improved understanding of their relationship with alcohol.
How to Crush Dry January
- Find Your “Why”
Want to feel healthier? Save for a dream trip? Just see if you can do it? Make it a vision board on your wall or wallpaper on your phone to keep it front and center—it’s your motivation to power through. - Stock Up on Fun Alternatives
Water seems too boring? Try sparkling water, fresh fruit infused water or herbal teas. Not only are they refreshing, but they can also give your taste buds something new to explore. Miraldi et al. (2024) highlight the benefits of replacing alcohol with polyphenol-rich beverages, such as teas or non-alcoholic wines, which can improve detoxification and reduce oxidative stress. - Practice Mindfulness
Techniques like meditation and mindfulness can help redirect focus during moments of stress, and understand and managing triggers. - Aim SMART and Celebrate Wins
Start small: a week, then two, and before you know it, you’ll hit 30 days! Celebrate milestones with something rewarding like a guilt-free Netflix binge or your favorite takeout food. - Get Peer Support and Share Your Journey
Tell your crew what you’re doing. Invite friends to join you for coffee or a hike instead of hitting the bar. Make mocktails your new fun creative activity with family and friends. You'll find a surprising amount of support and might even inspire someone else. - Make It Fun!
Discover hobbies or revisit ones you’ve missed—painting, dancing, working out, or trying that new recipe. Keeping busy keeps your mind off alcohol.
If you feel stressed and relying on that glass of wine or beer a little too often, Dry January is the perfect time to hit pause, reset your relationship with alcohol, and prove to yourself that you’re in control—not the other way around.
By February, you’ll feel unstoppable. You’ll have more energy, your skin will glow, and your mind will feel clear. And who knows? You might decide this whole alcohol-free vibe is worth keeping around.
So why not make this January your strongest yet? Let’s go dry and thrive!
References:
De Visser, R., Robinson, E., & Bond, R. (2016). Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use. University of Sussex. https://hdl.handle.net/10779/uos.23423276.v1
Miraldi E, Baini G, Biagi M, Cappellucci G, Giordano A, Vaccaro F, Bertelli AAE. (2024) Wine, Polyphenols, and the Matrix Effect: Is Alcohol Always the Same? Int J Mol Sci. 2024 Sep. https://pubmed.ncbi.nlm.nih.gov/39337284