Health
Dry January: Tips to Make It Work for You
Health Points
- Dry January can boost energy and improve sleep quality.
- Reducing alcohol may lower the risk of certain cancers and early death.
- Sharing your goal with others increases accountability and success.
Many people use Dry January as a chance to refresh their bodies after the holiday season, and evidence is mounting that the benefits go far beyond one month.
Research now shows that any reduction in alcohol could have a meaningful impact on long-term health.
10 Ways to Succeed at Dry January
Tell friends, family, and even acquaintances about your alcohol-free plans to boost accountability and curb social pressure. Bonus points if you post your goal on social media for added encouragement.
“Keeping track of the changes you see on your sleep, energy, and mood can help you determine how you can sustain healthy drinking habits throughout the year,” says Madhuri Jha, LCSW, MPH.
If you notice improvements in your overall well-being without alcohol, take note—your mind and body may be sending you a message.
Swap out plain water for a seltzer in a wine glass or try a high-quality mocktail to evoke that special feeling of a celebratory drink. “Spend the money you’d spend on alcohol on premium ingredients like rare bitters or new ceremonial grade teas,” suggests dietitian Rachel Swanson.
Shift social outings from bars to coffee or tea dates to reduce temptation. Having a plan helps you stick to your goals while still enjoying the company of friends.
If you feel going out could derail your efforts, give yourself permission to say no. “Think of it instead as saying yes to yourself, your health, a better night’s sleep, a trimmer waistline, and the dozens of other benefits that giving up alcohol imparts,” writes Jennifer Ashton, MD.
Tackle cravings with a 45-minute pause. Swanson recommends: “Tell yourself you can drink, but only after completing a very specific 45-minute task you’ve been avoiding.” Use the craving as a cue for productivity and accomplishment.
Motivate yourself by moving $20 to a separate savings account each day you skip alcohol. Use the funds for something meaningful or as a shared reward with a friend who joins you.
Track your progress by comparing sleep or wellness data from prior months—seeing improvements can boost your resolve. “The public commitment keeps you accountable, and who doesn’t love a good before/after data transformation?” says Swanson.
