New Year’s Resolutions: Best tips for a dry January
Happy New Year! 🎉
January is typically a time of reflection, good intentions, goal setting and making New Year’s Resolutions for the upcoming year. Many of us look back on the past year and think about what we want to improve in our lives, especially around health. One of the most common resolutions this time of year is committing to dry January, a month-long break from alcohol. In fact, about 4 million UK adults resolve to stop drinking alcohol in January. January is the perfect time to set new goals, refresh your habits, and embrace the good things that come from giving your body a well-deserved reset.
But sticking to your new year’s resolutions, especially when we want them to extend beyond January can be challenging. Alcohol often becomes ingrained in our routines, from celebrations to winding down after a long day. However, the long-term success of this resolution lies in having a clear plan, focusing on specific goals, and breaking the month into small steps.
In this blog, we’ll explore the many health benefits of a dry January, provide practical tips to keep you on track, and explain why this new year’s resolution is one of the best things you can do for your physical health, mental health, and even your family members.
Benefits of a dry January
Taking a break from alcohol for just one month can have a profound impact on your life. Here’s what you can look forward to by the end of January:
Physical Health Benefits
💤 Better Sleep:
Alcohol disrupts your sleep, and we all know how it feels to be sleep deprived! Without adequate deep sleep, your body can’t do the all-important repair work through the night. A survey commissioned by the sleep foundation published in 2023, reported that 61% of people reported better sleep when they abstained from alcohol.
✨ Clearer Skin:
Alcohol depletes levels of vitamin A, a really important antioxidant for skin renewal and repair, so without it, your skin has less wrinkles. Similarly, alcohol dehydrates the body, so you can say goodbye to flakey, dry skin and puffiness.
🥗 Weight Loss:
Alcohol is packed with empty carbohydrate calories, so cutting it out can make a big difference if you’re looking to lose weight. It can also help reduce cravings, improve metabolism and insulin sensitivity – keeping you in fat-burning mode.
❤️ Reduced Health Risks:
Studies show that reducing alcohol consumption lowers your risk of numerous diseases such as liver disease, heart disease and many types of cancers. ❤️ The World Health Organization reports that, “alcohol consumption is found to play a causal role in more than 200 diseases, injuries and other health conditions”.
I read in the news that in Endland, 8,272 people lost their lives due to alcohol consumption in 2023, according to the Alcohol Health Alliance. They added that this was likely only a fraction of the total number of dealths in which alcohol was a contributing factor. Additionally, deaths caused soley by alcohol have increased 42% since 2019 and there were 950,000 alcohol-related hospital admissions in England annually.
If you’re concerned about your heart health, liver health or general metabolic health, take a look at how I can help you with my bespoke metabolic health clinic.
Mental Health Benefits
🌟 Improved Mood:
Alcohol can cause low mood, anxiety and depression. A month off can help you feel more balanced and upbeat. According to a 2019 study in the Canadian Medical Association Journal, women who were moderate drinkers who quit drinking, were found to have a significant improvement in mental well-being.
🧠 Sharper Focus:
Waking up with a clear head means better productivity, decision-making and a better day all-round! Multiple studies have shown that reducing alcohol intake can improve cognitive function, including memory and attention.
“IWhen I got sober, I thought giving up was saying goodbye to all the fun and all the sparkle, and it turned out to be just the opposite. That’s when the sparkle started for me.”
– Mary Karr
Social and Emotional Benefits
👫 Stronger Connections:
Alcohol-free activities can strengthen relationships and improve meaningful communication.
🎉 Fun Without Alcohol:
Break free from the assumption that alcohol is necessary for a good time. Exploring new hobbies and social activities can lead to fulfilling experiences without the need for alcohol.
By embracing a dry January, you give yourself the best start for lasting positive changes in your physical health, mental well-being, and social life.
Oh, and of course… you’ll save money! Imagine how much you could save in just one month. Use that money to invest in new healthy hobbies or treat yourself to something you really want.
Start new social hobbies, exercise with friends, join new groups, volunteer.
Is there evidence that a dry January works?
Yes, there is!
Mehta et al. (2018) conducted a study involving 94 moderate to heavy, non-dependent drinkers, who stopped drinking alcohol for a month These participants were compared to a control group that continued drinking. The findings revealed significant health benefits in the abstinent group, including improved insulin resistance, weight loss, lower blood pressure, and a reduction in cancer-related growth factors compared to the control group.
De Visser (2019) surveyed over 6,000 Dry January® participants and found that 86% had saved money, 81% felt more in control of their drinking, 70% were sleeping better, 67% had better concentration, 66% had more energy, 65% had generally better health and 54% had lost weight.
Download the free Try Dry® app to help you meet your goals, whether you want to take on Dry January® (or another dry challenge), cut down on your drinking, or go totally alcohol-free.
How quickly will I see changes?
Week 1 – More energy, better concentration, deeper sleep, feeling refreshed.
Week 2 – Clearer thinking, brain fog lifting, less acid reflux or heartburn.
Week 3 – Weight loss, clothes feeling less tight, better short-term memory, less forgetful, better focus.
Week 4 – Reduced risk of breast & colorectal cancer, strokes & heart disease, lower blood pressure, improved insulin sensitivity, improved liver health & function, less flatulence & bloating, quicker recovery time from colds.
Source: Alcohol Change UK
Strategies to achieve a dry January
Have I got you thinking? Are you ready to make January alcohol-free, for your New Year’s Resolution? Here are some tried-and-tested strategies to help you stay on track and even enjoy the experience! Find the ones that you think will work for you.
#1. Reflect and Prepare
🧐 Assess your relationship with alcohol:
Think about why you drink. Is it out of habit, to relieve stress or boredom, or due to peer pressure? Reflecting on this can give you much-needed clarity to what can be a very unconscious habit. Write down all your thoughts and feelings you think are related to alcohol. This is a very valuable exercise.
✍️ Set achievable mini goals:
Print out the calendar month for January. Break the month into chunks of time, days to start with, then perhaps weekly. as you go through the month. Write down the mini goals and action steps you’re going to take on your calendar. For example, on day one, write down that you’ll develop a one-day-at-a-time mindset and reward yourself for every day you don’t drink. You may like read my blog “How to have a better mindset” too.
#2. Create a Clear Plan
🛒 Stock up on non-alcoholic drinks:
Have plenty of alcohol-free alternatives like flavoured sparkling water, herbal teas, or my favourite, MoMo Kombucha. This ensures you’ll always have something enjoyable to drink at a time when you’d normally reach for an alcoholic drink.
🚫 Hide the bottle:
Remove alcohol from your home, give it away, or store it somewhere very difficult to get at, to reduce temptation.
Reflect, create a plan, set very small daily achievable targets.
#3. Build a Support Network
🤝 Tell people:
Share your new year’s resolution ideas with friends and family members. They can encourage you and hold you accountable.
📱 Follow sober influencers:
Social media is full of people sharing their dry January journeys. Their tips and motivation can help you stay inspired.
👫 Join a support group:
Whether online or in person, connecting with others taking on dry January can provide really valuable encouragement and advice. Likewise, be the support for someone else in whatever they are trying to achieve.
There’s nothing more powerful than having the right support around you.
#4. Stay Busy
🎨 Find new alcohol-free hobbies:
Use your newfound energy and clear head to explore a new skill or pick up a new hobby. Whether it’s yoga, pilates, dancing, starting a new gym membership, a Tai Chi class, giving a friend’s dog an extra daily walk, volunteering work, staying busy at times of temptation, painting, photography… anything that makes it easier for you to break unwanted habits.
#5. Track Your Progress
📖 Keep a diary:
Each day, write about how you feel, what you’ve achieved, and the health changes you’re noticing. By the end of January, you’ll have a record of your success, and absence of those unwanted symptoms you noted at the beginning. This will spur you on to maintain this good habit and it’s a great resource to look back on the future.
#6. Respect Yourself
🛍️ Reward yourself:
Celebrate milestones with treats that make you happy – whether it’s a spa day, a new book, or a delicious meal.
🌟 Be kind to yourself:
If you slip up, don’t be hard on yourself or start negative self-talk. Please.
Instead, start by understanding what the trigger was, perhaps a situation, feeling or a person. Write down what you learnt, so you are more aware for next time. It’s all learning after all. Then focus on getting back on track and being mindful of your triggers for the future. Progress is more important than perfection.
Common Challenges and How to Overcome Them
Making lifestyle changes, like committing to an alcohol-free month, can feel daunting. It’s natural to face challenges along the way, but the good news is that with a little preparation and determination, you can overcome them. Here are some common obstacles and practical strategies to help you succeed.
Peer Pressure 👥
Social situations can be tricky, especially when friends or family encourage you to “just have one.”
- Practice Saying No: Remember, you don’t owe anyone an explanation. A confident, simple response like, “No, thanks, I’m doing dry January!”, or “I just feel better without alcohol”, can help deflect pressure without causing tension. You may even inspire others to join you. I’d wager, if you’ve had children, you didn’t find it difficult to say “no” for the health of your baby, so apply the same thinking to your health now.
- Reframe the Conversation: Shift the focus to something positive. For example, “I’m trying some new non-alcoholic drinks this month – want to try one with me?” Instead of focusing on what you’re giving up, highlight what you’re gaining: better sleep, improved energy, and better health.
- Be Prepared: If you’re going out, bring your favorite alcohol-free drink or research the menu ahead of time to find mocktail options.
-
Real-Life Inspiration: One participant in the dry January campaign shared how she created a personal mantra: “This is my choice, and I’m proud of it – my body will thank me.” She found repeating it in her head helped her resist pressure from friends at parties.
If you once said “no” for the health of your baby, then you can say “no” for your health too.
Cravings 🍹
Cravings can hit unexpectedly…
- Replace the Habit: Swap alcohol for non-alcoholic options like sparkling water with lime, kombucha, or herbal tea. A beautifully garnished alcohol-free cocktail can still feel indulgent.
- Use Mindfulness: Pause and check in with yourself when a craving hits. Are you truly craving alcohol, or are you stressed, tired, or bored? Mindfulness techniques, like deep breathing or focusing on the sensation of drinking a sparkling kombucha, can redirect your attention.
- Snack Smartly: Sometimes, cravings can be linked to blood sugar dips. Keep healthy snacks like nuts or cheese on hand to curb these cravings. Take a look at my blog, “Mood Food” to give yourself an added boost of nutrients for better mood.
- Real-Life Example: A 52-year-old participant shared how she kept flavoured sparkling water and fresh berries stocked in her fridge, turning craving moments into a time to create a fun alcohol-free drink.
Sparkling, refreshing berry water.
Mind The Gap
For many, alcohol fills a gap in their schedule, which has become an automatic habit. You come in from work and you “unwind” with a drink. Or you break your social inhibitions with alcohol at a party. When you take alcohol away, other unwanted habits can creep in.
- Plan Ahead: Create a list of activities to replace drinking time. What will you do instead of you drink to unwind?
- Explore New Hobbies: Many people discover that going alcohol-free opens up time and energy for things they never thought they’d enjoy.
- Connect more meaningfully: Use this time to deepen relationships. Explore topics of conversation that you might not have done before. What can you learn about the other person or people you are with?
Enjoy connecting with meaninful conversations.
Coping with loneliness
For many women, spending an evening at home alone can be a trigger for reaching for a glass of something to help them relax – whether it’s out of boredom, habit, or an attempt to soothe feelings of loneliness or sadness.
Here are some suggested ways to help navigate these emotions and reclaim your evenings without alcohol.
Acknowledge Your Feelings
The first step is recognizing and validating how you feel.
- Name the Emotion: Are you feeling lonely, stressed, or sad? Identifying your emotions can help you address them directly rather than masking them with alcohol.
- Journal It: Writing down your thoughts in a journal can be incredibly therapeutic. It helps you process emotions and creates a safe outlet for expression.
Connect
Loneliness can be eased by reaching out to someone, even if they’re not physically present.
- Call a Friend: A quick chat with someone who understands can make all the difference.
- Join an Online Community: Look for sober-curious groups or hobby-specific forums to connect with like-minded individuals. The feeling of belonging can be incredibly powerful.
Use Mindfulness and Gratitude
Tapping into mindfulness can help shift your focus away from alcohol and onto the present moment.
- Deep Breathing Exercises: Try box breathing (inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts) to calm your mind.
- Gratitude Practice: Write down three things you’re grateful for that day, no matter how small. Focusing on the positive helps counteract negative emotions.
Encouragement to Keep Going 💪
Every challenge you face is an opportunity to strengthen your commitment and discover just how capable you are. Remember:
- Celebrate Small Wins:
Each day you go without alcohol is a victory. Mark your progress on a calendar, treat yourself to a small reward, or share your success with friends or partner to cheer you on.
- Focus on the Bigger Picture:
Remind yourself why you’re doing this. Improved sleep, better skin, a clearer mind, a healthier metabolism, weight loss, a happier liver and a stronger sense of control over your habits – all incredible benefits waiting for you at the end of January!
Conclusion – The Long-Term Success of a Dry January
An alcohol-free January is about more than just giving up alcohol for a single month. It’s a great way to reset your habits, reflect on your lifestyle, and build the foundation for a healthier future.
By sticking with it, you’ll gain insights into how alcohol affects your body and mind and you may find that you enjoy the benefits so much that you carry these habits throughout the year. Remember, every step you take toward better health, no matter how small, is a step in the right direction.
You could try stepped or staggered reductions (eg, a few alcohol-free days per week, reducing a unit per week, swapping every other drink for an alcohol-free alternative).
So, are you ready to start 2025 without alcohol? Let’s toast (with sparkling kombucha!) to a healthier, happier new year. 🥂
Contact me today for a free 15 minute chat, and let’s start your journey toward improving your immune system.
Dawn Rowland, BSc(Hons), BSc(OST), Dip ION
Osteopath & Nutritional Therapist
Dawn is founder of New Dawn Health. She guides and motivates women to improve current symptoms through diet and exercise, and ultimately enjoy a longer health span warding off the chronic diseases of modern living.
Caring and practical, Dawn will find a way to take you from where you are now to where you want to be.