By the time you’ve finished off the holiday punch and toasted your way through New Year’s Eve, there’s a good chance you’re feeling alcoholed-out. Enter: Dry January. For many, Dry January has become as much of tradition this time of year as putting away holiday decorations and setting resolutions. Maybe it’s a post-party-season “cleanse” or a reset button to start fresh in the new year. But as someone who’s always skeptical about any temporary fix, I can’t help wonder, What’s the point of a month-long detox if you go straight back into old habits afterward? So whether you’re fully committing to a booze-free month or dipping your toe into sober-curiosity, I asked experts for the 101 on Dry January.
One quick disclaimer: You don’t need the new year to re-evaluate your drinking; you can start a sober week, month, year, or life at any time. And if full sobriety isn’t for you, we can all afford to be more mindful—that goes for mindful drinking, too. Read on for expert insights on the Dry January trend, tips for the sober-curious, and ways to approach alcohol with a little more intention year-round.
“At The Everygirl, we don’t support fad diets or temporary fixes and always prioritize sustainable lifestyle changes that feel good over restriction.”
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
KELLEY KITLEY
Kelley Kitley is a licensed clinical social worker with over 20 years of experience in the field. She is a sought-after national mental health media expert and author who has appeared in hundreds of publications, podcasts, live news, and radio. Her areas of expertise include anxiety and depression, PTSD, obsessive-compulsive disorder, and enhancing relationships with couples.
KAROLINA RZADKOWOLSKA
Karolina Rzadkowolska is a certified alcohol-free life coach and the author of Euphoric: Ditch Alcohol and Gain a Happier, More Confident You. She specializes in helping women change their relationship with alcohol for good, unleash their greater purpose, and share their gifts with the world. Featured in countless articles and podcast episodes, her goal is to help regular drinkers let go of limiting stories around alcohol.
HEIDI MCBAIN, LMFT
Heidi McBain, is a licensed marriage and family therapist. With a focus on mental wellness for moms and moms-to-be, she helps women work through pregnancy/postpartum/perimenopause anxiety and depression, as well as grief support after a miscarriage/pregnancy loss/loss of a loved one, infertility/secondary infertility, and birth trauma/not having the birth you wanted or expected. She’s also an author, blogger, speaker, podcast guest, and coach.
What Is “Dry January?”
Dry January is pretty straightforward: You forgo alcohol for the entire month of January. What started in 2013 as the Alcohol Change UK campaign to raise money for alcohol abuse awareness and treatment has now evolved into a global wellness movement. Many people use an alcohol-free month to reset after an indulgent holiday season or inspire major changes for the new year (#NewYearNewYou). At The Everygirl, we don’t support fad diets or temporary fixes—we prioritize sustainable lifestyle changes that feel good over restriction. That said, based on what the experts I talked to said, doing Dry January the healthy way (more on that below) can be pretty beneficial.
What Are the Benefits?
It helps reevaluate your relationship with alcohol
The biggest reason to take time off booze is to learn more about yourself. “Cutting out alcohol for January gives people an opportunity to evaluate their relationship with it,” explained Kelly Kitley, a licensed clinical social worker and international women’s mental health expert. “You can take a mindful approach to recognizing triggers as well as identifying how alcohol affects your sleep patterns, exercise, nutrition, etc.” When anything is a habit, we may be less aware of how it’s affecting us. Removing the habit—in this case, drinking alcohol—allows us to see how it’s truly affecting our mental health and routines.
For example, are you more nervous going into a social setting without a drink? Is it difficult to unwind from your day without a glass of wine? Are you more motivated to work out when you didn’t drink the night before? A break from alcohol is not meant to prevent you from ever drinking again (unless you want to!)—it’s supposed to make you aware of how to drink in a way that feels healthiest for you.
It can give you more energy, better sleep, and overall improved health
While Dry January shouldn’t be a means to cleanse the body or a shortcut to losing weight (that’s not how the body works), it can still offer some real health perks. “Taking a break from alcohol (even for just a month) can have incredible benefits for your body and mind,” agreed Karolina Rzadkowolska, a certified alcohol-free life coach and the author of Euphoric: Ditch Alcohol and Gain a Happier, More Confident You. “Studies show that your sleep can improve, you wake up with more energy, and your body can heal. It also rebalances your brain chemistry and helps you experience more positive feelings.” Sounds good, right? But know that it doesn’t mean you have to swear off alcohol forever. But for anyone who regularly binge drinks, a month-long pause can give your body a reset (and help you decide whether you want to extend those benefits long-term).
It saves money
Skipping booze doesn’t have to be all about health (though that’s a win in itself); it can payoff for your wallet, too. Think about it: Alcohol is expensive. For one, those bottles of wine in your grocery hauls drastically increase the total, and the priciest part of a night out is the cocktails ($20 for a beverage?). Taking a break from the bottomless mimosas or even a $7 house red at dinner can add up to serious savings—money you can put toward an immediate goal like furnishing a new apartment or tackling debt. While giving up alcohol permanently purely for financial reasons might feel a bit joyless (money is meant to be spent for a happier life, after all), cutting out alcohol in the short-term can be an effective way to pad your bank account.
Are There Any Cons?
Cutting out any food or drink can backfire because it can turn something meant for nourishment or enjoyment into a source of fear. Say it with me for the people in the back: Demonizing one type of food or beverage is never beneficial. Yes, passing on alcohol for a short period can be a chance to reassess your relationship with it, and for some, it can kick off a lasting lifestyle shift. But if you’re cutting out alcohol because it’s “bad” for your body or to shed pounds, any benefits will be short-lived, while the anxiety and negative associations can linger far longer.
Since a break from alcohol can reveal how much you depend on it, stress, anxiety, or even depression can crop up. “You may discover that drinking is actually a coping strategy in your life, and without it, you might be feeling more anxiety, depression, or grief symptoms,” explained Heidi McBain, LMFT, a licensed marriage and family therapist. If Dry January brings up uncomfortable emotions, or if going without alcohol feels like a struggle, consider seeking support from a therapist.
How to Crush Dry January
Take it day by day
One of the problems with rigid restrictions or short-term diets? If you do partake in the “off-limits” item, it can feel like the whole month is “ruined,” which can lead to bingeing and guilt. To avoid beating yourself up over a glass of wine after an especially tough day or a vodka soda while out with friends, try ditching the month-long mindset and focus on one day at at time. Kitley notes that a “slip-up” one day doesn’t equal failure. Each new day is a fresh start. Dry January doesn’t have to be 31 days of complete sobriety—any amount of time that helps you better understand your relationship with alcohol is a win.
Let your friends and family in on your plans
McBain said the key to thriving during Dry January is letting your friends and family know ahead of time. That way, they can help keep you accountable, plan activities unrelated to alcohol, and steer you clear of uncomfortable or triggering situations. “Explain to family and friends (beforehand, if possible) that you won’t be drinking. Especially if you’re female, letting them know can help you avoid anyone asking if you’re pregnant or trying to become pregnant—it’s so intrusive, but these types of comments happen all the time and can be incredibly triggering.” Bonus: Giving people a heads-up also makes it easier to decline that cocktail at girls’ night or the wine at your family dinner because everyone’s expecting you to say “no.”
Use it as an experiment to get to know yourself better
Dry January—or any short-term restriction—only works if it’s used as a tool to get to know yourself better and figure out how you want alcohol to complement your life moving forward. Treating it as a quick “detox” or weight-loss trick just subconsciously reinforces the idea that alcohol is bad. Instead, lean into the booze-free time as a chance to pay attention to how alcohol affects your mood, energy, and overall well-being. Journal about any cravings or difficult emotions that come up while living sans alcohol and tune into how know your body feels without it, not as a means to foster fear around drinking in the future.
Continue mindful drinking when Dry January is over
The tricky thing about limiting anything—whether it’s food groups, phone time, or alcohol—is that deprivation can lead to greater cravings or binges. Kitley cautioned that when February 1 rolls around (or whenever you start drinking again), it’s easy to go overboard if you’ve been feeling deprived. That said, if you’re excited to have a cocktail with friends or a glass of wine with dinner, indulge in whatever your body truly wants—just listen to how it feels to know when it stops feeling good. Dry January is worthwhile if you take what you’ve learned and apply it to your life moving forward. Otherwise, it’s just 30 days that won’t make much of a difference in the grand scheme of your well-being. Take time to think and act on what you’ve learned, like maybe you’ve found other ways to wind down after a stressful day or realized drinking less at brunch keeps you more productive during the day. Use the takeaways to guide you in mindful drinking well after January is over.
“Dry January is worthwhile if you take what you’ve learned and apply it to your life moving forward. Otherwise, it’s just 30 days that won’t make much of a difference…”
Not Ready to Totally Quit? Here’s How to Drink More Mindfully
Set some guidelines before drinking
Mindful drinking is all about staying present (AKA checking in with how your body feels in the moment), but laying out some ground rules ahead of time can make it easier. Kitley suggested a simple strategy: have a glass of water between every alcoholic drink. Not only can it help prevent hangovers, but it also slows you down and keeps you tuned in to your body. A personal favorite approach is the “three drink rule.” For every alcoholic beverage, pair it with two non-alcoholic drinks, like water, tea, or coffee. Some people also find it effective to limit their drinking to a few days a week (say, three total), so they’re more intentional about when it’s really worth having alcohol.
Ask yourself what your “why” is
Before you pour your next drink, stop and ask yourself: What’s the reason you’re drinking? Is it to savor a glass of wine with friends or try a fun, new cocktail? Or, is it to lessen socially-awkward moments or relieve stress? Also ask yourself if the next drink will bring you joy or regret. If it’ll spark joy, sip slowly and enjoy every drop. If it’s likely to trigger regret or guilt, opt for a mocktail or stick to water instead.
Be more self-aware of your drinking habits
As with any health goal, self-awareness is everything. You can’t drink more mindfully if you’re not aware of your drinking habits. Whether or not you do Dry January, try tracking your alcohol intake for a week or two—take note of when you drink, how much, and any physical or emotional reactions. You might be surprised by how often you pour yourself a glass, and it can help you spot patterns and figure out where to cut back. If you notice headaches or bloating as recurring symptoms, talk to your doctor to see if alcohol could be playing a role. Mindful drinking starts with self-awareness, so start collecting data on how alcohol plays into your life.
Feed your body with proper nutrition
Mindful drinking goes hand in hand with mindful eating and taking care of your body in every way possible, from exercise to sleep to nourishing it with foods that help you feel and function at your best. Being more aware of what you drink comes much more naturally when you’re aware of what you eat, too. Start with a protein-rich meal or snack, ideally before you start drinking, which slows alcohol absorption, keeps blood sugar steadier, and makes the intoxicating effects of alcohol more manageable. And if you overdo it and get a hangover? No need to reach for greasy breakfast burritos or chug Bloody Marys to feel better. Instead, support your body with nutrient-dense foods before, during, and after drinking. You’ll feel better faster, without the extra regret.
Seek support to further explore your relationship with alcohol
Most of us enjoy an alcoholic beverage for reasons other than it tasting good (especially if you’ve ever had a shot of vodka). Alcohol can be used to numb negative emotions (like stress after a long day), loosen you up in uncomfortable social situations (like a party where you only know the host), or mark a celebration. But while it may make us feel happier and more carefree, it shouldn’t be our go-to for coping with emotions or something we depend on to feel comfortable in any situation. Working with a trusted professional like a therapist or sober-curious support group can be eye-opening when it comes to understanding the emotional triggers behind your alcohol consumption. For more resources to explore your relationship with alcohol, a book like Quit Like a Woman is a solid place to start.
While this article addresses emotional dependencies and behaviors related to alcohol, it is not meant to help treat addiction. If you are struggling with substance abuse, call the SAMHSA National Helpline at 1-800-662-4357 for assistance.
Josie Santi, Senior Wellness Editor & Podcast Host
Josie has been an editor and writer for The Everygirl since 2017 and became a certified Holistic Health Coach in 2020. Listen to Josie on The Everygirl Podcast, where she interviews guests and hosts episodes on a variety of educational, inspirational, and entertaining topics.
