Dry January: Tips for Success

Dry January
Table of Contents

As the new year unfolds, many embark on a unique and health-focused journey known as Dry January. Whether you’ve decided to participate for the first time or you’re a seasoned Dry January enthusiast, this blog is your go-to guide for success. What is Dry January all about and what are the benefits of taking a break from alcohol? Here are some insights and Dry January tips that can help make your month a success.      `

What Is Dry January?

Dry January is a movement that challenges individuals to abstain from alcohol for the entire month of January. Today it’s well known, but the movement started out as a localized phenomenon originating in Finland. In 1942, the Finnish government initiated a massive movement during their war effort against the Soviet Union called it “Raitis Januar”: Sober January. Just as countries globally reduced or eliminated sugar, the Finnish government encouraged their people to stop drinking alcohol entirely for at least the month of January to save national resources. Through newspapers and magazines, Sober January reached the people—and the people responded. Though it was a drastic cultural shift, the campaign was one of the most successful in Finnish history.

The Dry January challenge as we know it today appeared in 2013 as part of the non-profit Alcohol Change UK. Emily Robinson, the creator of the challenge, launched the campaign after she noticed the benefits of taking a month off from alcohol to prepare for a half marathon. During this time, Dry January began as a way to start the new year with a blank slate.

Since 2013, the benefits of Dry January have been widely recognized, creating a global phenomenon with people from all walks of life participating. For celebrity lifestyle expert Martha Stewart, Dry January is a great reason to use liquor — specifically vodka — for household tasks, instead of drinking or tossing it. In her 2023 partnership with Tito’s Handmade Vodka, Martha shared her secrets for cooking, cleaning, and even gardening with vodka.

improved well-being, and breaking the routine of relying on alcohol.

Whether you’re looking to reset your relationship with alcohol, save money, or simply experience life without the influence of spirits, Dry January offers a fresh start.

What Are the Benefits of Dry January and Taking a Break from Alcohol?

Embarking on a Dry January journey comes with lots of benefits. From improved physical health to enhanced mental clarity, the advantages are worth the temporary sacrifice. Taking a break from alcohol can lead to:

  • Improved Mood:
    Some people drink alcohol because they feel like it makes them less stressed, happier, and less inhibited in conversations and behaviors. While you may feel these desirable effects of alcohol temporarily when you drink, they quickly wear off and lead to depression, anxiety, low energy, and low mood.

  • Improved Cognitive Function: Giving up alcohol helps your memory stay sharp and your mind become clearer. Alcohol depletes essential vitamins, such as vitamins B6 and A, which are essential for brain health and other important functions. When you stop drinking alcohol, you also stop depleting these vitamins.
  • Better Sleep: When you quit drinking alcohol, you’ll enjoy more restorative sleep. Having more than a couple drinks can dramatically disturb your sleep cycle by causing negative effects like:
  • No REM (rapid eye movement) sleep
  • Breathing disruptions and snoring
  • Bathroom trips at night
  • Improved Appearance:
    When you quit drinking, you will not only feel better, but you’ll look better. Some benefits of quitting drinking include:
    • Better skin
    • Healthier weight
    • Healthy hair
  • More Money: Instead of spending money on alcohol, you’ll have more of it to spend on things you actually need. For instance, if you have 3 or 4 drinks every time you go out, and you go out Friday and Saturday night most weeks, you’ll save around $32 a night or $64 a week. This adds up to around $3,328 a year.

What Are the Dangers of Long-Term Alcohol Abuse?

Understanding the potential dangers of long-term alcohol abuse is crucial for making informed decisions about your health. Chronic alcohol abuse can take a toll on your physical well-being, leading to liver disease, cardiovascular issues, and a weakened immune system. Mental health may also suffer, with increased risk of anxiety and depression. Behavioral changes, strained relationships, and difficulties at school or work are common repercussions of sustained alcohol abuse.

8 Dry January Tips

Committing to Dry January can be both empowering and challenging. Here are eight tips to guide you through a successful month of abstinence.

  1. Set Clear Goals: Define what you want to achieve during Dry January. Whether it’s improved health, saving money, or simply proving to yourself that you can do it, setting clear goals provides direction and motivation.
  2. Build a Support System: Share your Dry January journey with friends or family. Having a support system can make the experience more enjoyable and help you stay accountable.
  3. Explore Dry January Mocktails: Spice up your beverage options with delicious mocktails. Get creative with flavors and ingredients to make your alcohol-free experience enjoyable.
  4. Stay Active: Engage in physical activities to boost your mood and energy levels. Exercise is not only good for your body but can also serve as a positive outlet for stress.
  5. Educate Yourself: Learn about the benefits of a sober lifestyle. Understanding the positive impact on your health and well-being can reinforce your commitment to Dry January.
  6. Reward Yourself: Celebrate your achievements along the way. Treat yourself to something special as a reward for staying committed to your Dry January goals.
  7. Avoid Triggers: Identify situations or environments that may tempt you to drink and plan alternatives. Avoiding triggers is essential for a successful Dry January experience.
  8. Reflect and Plan Ahead: Take time to reflect on your journey. What have you learned? What positive changes have you noticed? Use this insight to plan ahead for a healthier relationship with alcohol in the future.

What Is Alcohol Treatment Like?

For those dealing with alcohol addiction, seeking professional help is a crucial step towards recovery. Alcohol treatment typically involves a combination of medical detoxification, therapy, and support groups. The process aims to address both the physical and psychological aspects of addiction, providing individuals with the tools and support needed for lasting recovery. Most people who receive treatment for alcohol addiction need to participate in some form of therapy for at least a few months.

Alcohol Addiction Treatment Options at Aliya

If you or your loved one are looking for help with alcohol addiction, Aliya Health Group offers a full continuum of care to support you. We provide a variety of treatment options, including inpatient, outpatient, and intensive outpatient programs, along with cognitive behavioral therapy, group therapy, and individual therapy as necessary. Working closely with our addiction experts, you’ll be able to determine the treatment program that’s right for you. Call for a free, confidential consultation today.


  • https://www.procom.fi/viestijat/tyoelama/raitis-tammikuu-1942-oli-tehokas-propagandahyokkays/
  • https://alcoholchange.org.uk/help-and-support/managing-your-drinking/dry-january/about-dry-january/the-dry-january-story
  • https://www.marthastewart.com/8354838/martha-stewart-dry-january
  • https://pubmed.ncbi.nlm.nih.gov/3544907/