Dry January: The Ultimate Guide 2024

Being with friends and enjoying an adult beverage is a popular way to spend leisure time. Yet a growing number of people are committing to going without alcohol in January, taking a break from the indulgences of the holiday season. They are participating in what’s known as Dry January. But love it or hate it, the health outcomes are undeniably impressive.

What is a Dry January?

Dry January is a month-long feat to be sober. It’s when many individuals voluntarily stop drinking alcohol on January 1 after the excesses of December and the holiday season, to start the new year on a healthier note.

Where Did Dry January Originate?

Dry January came into popularity through one UK woman, Ellie Robinson. Inspired by success stories from other individuals who abstained from alcohol the month of January, Robinson decided not drink any alcohol for the whole of January 2012 while in preparation for running a half marathon in February.

After her personal Dry January experience proved beneficial she discovered that people were intrigued about the idea. At the firm where she worked, Alcohol Change UK, a British charity that aims to reduce the harm caused by alcohol, there was particular interest. In 2013 the firm adopted her Dry January idea as a public health initiative. In its first year 4,000 people signed up for Dry January before expanding to official partner countries that include Switzerland, Germany, Norway, Iceland, France, The Netherlands, The US.

In 2023, 15% of US adults polled pledged to participate in Dry January, which is more than 260 million Americans, up from 13% in 2021 and 11% in previous years. So the idea of Dry January is growing in popularity each year.

Now in its 11th year, 2024 has attracted even more participants and millions of people all over the world take part in this health challenge every year. The free Try Dry App has helped thousands reduce their alcohol intake.

A month of sobriety has roots that extend as far back as 1942, when Finland had their own version of ‘Sober January’ (Raitis tammikuu) to help in the war against the Soviet Union.

Who is Dry January Aimed At?

Dry January is a public health initiative that aims to encourage adults to improve their health and reset their relationship with drinking alcohol. However it is not aimed at those who are clinically dependent on alcohol. According to the Alcohol Change UK website “Dry January is aimed at heavier drinkers, especially people who find themselves drinking too much, too often, and who don't realize the effect it has on their health. About 41% of U.S. adults surveyed intended to take part in Dry January 2023, though only 16% actually managed to abstain from alcohol all month, according to CivicScience, an opinion analytics platform, which followed up with them at the end of that period.

Why Are so Many People Doing a Dry January?

79% attributed the decision to do a Dry January as ‘trying to be healthier.” Research shows that physical fitness may have a positive impact on one’s mental health. Being with friends and enjoying an adult beverage is a widely popular way to spend leisure time. Yet a growing number of people are going without alcohol in January.

For many, taking a break from the indulgences of the holiday season makes sense. Many of us have started the year vowing to get our act together, to stop smoking, lose weight, get into shape and get a healthier mind set, and it seems that Dry January has attracted a lot of interest and participation from those who are serious about putting their health goals into practice.

Why January?

Because the Dry January idea has attracted so much popularity it’s become normalized and now has gained status as a welcome yearly tradition that’s widely supported by mainstream media, medical experts and influencers. After much end-of-year celebrating and over indulging there is often talk about new year resolutions. And as the new year approaches maybe we too have set ourselves one or more new year’s resolutions.

A 2023 poll reported that one-third (34%) of U.S. adult citizens plan to make New Year's resolutions or set a goal for 2024. Adults under age 30 (52%) are the most likely group to do so, followed by 30- to 44-year-olds (44%). Polls found the most popular new year’s resolutions are health and fitness goals.

A New Type of New Year’s Resolution

Dry January is a powerful type of New Year's resolution that encourages people to reduce or stop drinking alcohol for the month of January. And because January seems to be the time of year that supports the idea of resets, starting afresh, starting a new page, beginning a new chapter, making a clean slate or setting some powerful new year's resolutions, the start of the year fits nicely.

And now that Dry January has become an annual worldwide event that’s well supported and publicized it looks like January or the beginning of the year seems to be the ideal time to jump on the bandwagon with so many others who may be thinking of doing the same thing to put into action health goals.

What are the Real Benefits of Doing a Dry January?

A 2019 survey of over 6,000 participants found that 86% had saved money, 81% felt more in control of their drinking, and 70% were sleeping better. Others reported increased focus, energy and productivity.

Some claimed Dry January helped them reset habits and reflect on their relationship with alcohol. Taking a break from alcohol allowed them to reflect on whether or not their relationship with drinking had any potential negative impacts, and then make informed decisions about future alcohol consumption.

For others it was the increased social and peer support they received from joining Dry January as part of a group or with friends which made it a more enjoyable social activity.

Reasons for Dry January

For many people, getting healthier is their reason for participating in Dry January. The Alcohol Change UK describes it like this:

“Take on 31 days alcohol-free with Alcohol Change UK for a total body and mind reset. From better sleep and a mental health boost, to saving money and time - there's a whole lot to gain this Dry January. 86% of participants save money. 70% of participants have better sleep and 66% have more energy.”

This all sounds positive for sure. In fact there is scientific evidence similar to the charity’s published claims. The University of Sussex research showed that of the Dry January 2019 participants:

87% of participants had a sense of achievement;

80% felt more in control of their drinking

84% saved money

72% slept better

In studies participants found their blood pressure and cholesterol levels lowered and a reduction in cancer-related proteins in their blood.

Participants often cite health reasons, such as giving their liver a break, getting more sleep, or experiencing overall better health and well being. For some,

Dry January is an opportunity to reset habits. It can serve as a break from regular drinking habits and a chance to develop healthier routines.

Dry January can help people save money. Cutting out alcohol for a month can save people a lot of money which they can put towards a nice holiday.

By not drinking for even one month you’ll reduce the toxic load. The World Health Organization has now published a statement in The Lancet Public Health: when it comes to alcohol consumption, there is no safe amount that does not affect health. Alcohol is a toxic, psychoactive, and dependence-producing substance and has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago – this is the highest risk group, which also includes asbestos, radiation and tobacco. Alcohol causes at least seven types of cancer, including the most common cancer types, such as bowel cancer and female breast cancer.

What are the Rules for Dry January?

The rules of Dry January are very simple: don't drink alcohol from January 1 through January 31.

What if I missed the Dry January Start date?

Some people wonder if starting after January first is too late. Well, from a health perspective, it’s far better to start something that makes you healthier late than not starting at all. So go ahead and start as soon as you can because it’s never too late to start doing something good for your health.

Some ask if it’s OK to start in the second or even the third week of January? Yes, even if you missed the first or second or third week of January, just start because you’ll be glad you did. If for any reason you missed the start date no problems to just start abstaining for 31 days whenever you want.

Pros for Dry January

The benefits of doing a Dry January are numerous. “It’s not something you’re giving up, you’ve gaining something” avowed Dr Richard Piper, Chief Executive of Alcohol Change UK. Three main benefits you’ll gain by doing a Dry January are physical, cellular and mental. You’ll feel more energetic, you’ll lose weight, your skin will improve and so will your sleep.

There is improvement at the cellular level as well. When you stop drinking for a month, this allows your body to recover from the effects of alcohol.The holidays can be a time people indulge in rich foods, sweets and even more alcohol than their normal intake “Alcohol can stress your digestive system and is processed by the liver cells.

The liver is an organ that can regenerate, and a month without alcohol intake can be time that cells recover and rejuvenate. There are improvements in cholesterol levels, sugar levels…

Reddit the USA community discussion website, has lots of comments about Dry January.

Dry January: recalibrating your relationship with alcohol. Kickstart your health goals, take stock of your relationship with alcohol, give your body and your bank account a break. This is a community for people who are partaking in Dry January.

Here are the positive comments from contributors on the Dry January Reddit discussion:

I’m sleeping better

I feel less irritable and less anxious.

I like this feeling so maybe I can just keep this going for a while longer

I drank enough wine on the weekends and a few days a week that I’m seeing a difference, losing a tiny bit of weight (or just less bloat lol) better energy, better sleep, etc. that I find it easy to keep going.

I’m feeling good and really empowered! The sleep benefits are enough to keep me going. My sleep is undeniably better. I used to have my mind swirl soo many nights and I rarely attributed it to drinking. Now if my sleep gets interrupted, I fall right back to sleep. It is amazing!

I had more energy, and lost weight

I am more present

It gave me an opportunity to reevaluate my spending on alcohol.

By the time this weekend comes you will be well past halfway. The finish line will be in sight. Easy peasy!”

And about the money savings, there’s a whole lot more money savings than just not buying alcohol. Here’s what a Reddit contributor wrote:

“Outside of my recurring bills I've spent probably half of what I would usually spend by this point in a month. I'm realizing how many other expenses I incurred outside of just the cost of buying drinks when I'm drinking regularly. I ordered take out because I'm hungover and I don't feel like cooking; I eat dinner at bars because I'm there having drinks anyway; I spend money on Uber because I can't drive if I'm drinking. it all doesn't feel like that much but man does it add up. I might have to keep up not drinking after this month just so I can watch my savings account grow”.

The News You Don’t Want to Know About Alcohol Consumption

Alcohol consumption is a leading preventable cause of death in the U.S., according to a 2022 study published in JAMA Network Open.

The trouble with drinking alcohol is that alcohol has a powerful effect on dopamine activity in the brain. When we drink, the brain’s so-called reward circuits are flooded with dopamine. Drinking alcohol makes us feel good, and so we keep drinking more. Yet drinking alcohol is not good for us. The World Health Organization declares “No level of alcohol consumption is safe for our health”. So when it comes to health, the health benefits of not drinking alcohol are dramatic. And becoming healthier is the number one personal goal for many people.

Cons for Dry January

For some, they wrote that it’s easy-peazy! For others it’s harder.

A 2021 survey showed that the average American only lasted 10 days into dry January before they gave up, and one in ten gave up by January 3rd. When it comes to sobriety in general, studies show that 75-95% of individuals end up relapsing even after completing alcohol treatment.

Some Reddit Dry January contributors said it was harder for heavier drinkers to give up alcohol for the entire 31 days. For them this represented a stark message of their unhealthy reliance on alcohol and all the associated bad feelings and cravings that accompanied their alcohol habit.

Interestingly, others who admitted they were lighter drinkers commented it was harder for them because in contrast to heavier drinking they would not be seeing the same amazing results such as better sleep and more focus, and so they would not be feeling quite as motivated.

The first Friday of the month has been reported as a popular slip-up day in Dry January, and even with the best intentions most people cave at one point or another.

Here are some Reddit contributor comments about their trials and tribulations undertaking their Dry January

Personally it’s going ok… though boredom is definitely setting in… It also got me thinking how the next weekend was likely to be a big danger zone. There’s something about the point where you’re just over the halfway line that can be really fatiguing. You’ve technically done ‘most’ of the task but the finish line still seems a long way to go… For the impatient amongst us, halfway is something to be proud of but can be dangerous to get too relaxed with.

Yep, we made it halfway. Being a bit OCD, I was ignoring those thoughts yesterday on the 15th when I heard people saying it; my brain was saying "Nuh-uh, you got 12 more hours buddy.).

I was off yesterday and it was the hardest day for me so far this DJ (Dry January). Even the weekends hadn't been that hard. Most of the day I was thinking, what on earth is the point of this? I held on though and didn't crack.

I think dry January is the hardest for those of us that don’t drink to excess. I don’t black out, drink in the morning, hide booze, lay in bed with vicious hangovers…. I just like to have a drink while I’m cooking dinner. It’s relaxing, a ritual, especially in January when I can’t go for a walk or garden outside.

What is Stopping Us? The Motivational Triad

While attempting any kind of restriction there will inevitably be social pressure, boredom, addiction cravings all competing for your motivation to do something healthy. We have thousands of competing motives. We say we want to be healthier and yet we continue doing things that prevent us from optimal health. Why can’t we do what we say we want to do?

The answer is found in the #1 Best Seller book ‘The Pleasure Trap’. Co author Dr Doug Lisle argues that with all humans there is a ‘motivational triad’ at work. At our core, we’re trying to feel good, avoid feeling bad and do it as cheaply and with little effort as possible. That is how we are wired to survive and pass on our genes. And according to Lisle, all living creatures are wired with the same motivational triad.

So when it comes to our modern environment - where our senses are inundated with supernatural stimulation, where we are exposed to all kinds of substances and devices we were never designed to beat, it can be a real challenge to do what is ultimately in our best interest for health and survival.

These ‘super-natural’ substances such as ultra processed food, alcohol and other drugs flood the organism with dopamine, the reward hormone part of the brain's reward system and is involved in helping people feel pleasure. Dopamine, also known as the "feel-good" hormone gives people a sense of pleasure and motivates them to do something when they're experiencing it.

When we drink alcohol, the pleasure pathway is flooded with dopamine which in turn gives us pleasure and motivates us to keep doing it. This is all well and good while we are indulging in moderate pleasurable eating, drinking and other activities but when we stop that reward pathway by not drinking alcohol for a whole month you can imagine what our feelings are trying to tell us.

Those dopamine pathways will jump on every memory of the pleasure or sensory feeling that surrounds us and try its best to motivate us to keep eating and drinking to follow the pleasure pathway that usually leads to indulgence, excess which ultimately creates ill health. So when we say no to alcohol for 31 days our feelings will be urging us toward pleasure and making us go against our higher goals to be healthy. It’s that simple.

But with foresight and forward planning experts say there are ways to manage the Motivational Triad, those tempting times and recover from slip-ups.

Is Dry January Worth The Effort?

Dry January allows people to experiment and “sample sobriety” without being overwhelmed by the concept of skipping alcohol forever.

According to many who have done a Dry January, it is definitely worth the effort to feel better and improve health. Next, we’ll look at the pros and cons - the benefits and the drawbacks of Dry January.

How to get the most out of Dry January?

For some, participating in Dry January aligns with their New Year's resolutions to lead a healthier lifestyle, and it serves as a tangible and achievable goal.

Using Alcohol Change UK's free Try Dry app and/or coaching emails were twice as likely to have a completely alcohol-free month, compared to those who try to avoid alcohol on their own in January, and have significantly improved wellbeing and healthier drinking six months later according to Research by the University of Sussex published in 2020 found that those signing up to take part in Dry January.

On those days when we feel down and need a little something to cheer us up some find it helpful to negotiate with themselves. Like we see here from this Reddit reader sharing about their Dry January experiences:

“Overall doing great and easier for sure. But last night driving home after a not so great day I convinced myself that I could give myself permission to have some drinks when I got home. Only 'condition' I gave myself was that I had to have an NA (Non-Alcoholic) beer first. Got home, had that NA beer and was all good. Played a board game with my teenagers and watched a bit of TV. Was a close one NGL (not going to lie). But still sober today :). “

I make a non alcoholic drink with seltzer! I also pour it in a cocktail glass and add some lime. It definitely helps. I've been drinking club soda and lime.

I take one jalapeno sliced up, mixed with sugar free lemonade. Dash of club soda, and it tastes just like a jalapeno Marg!!! And 0 calories.

What is the hardest part of Dry January?

How hard can it be on a Dry January? For me not drinking alcohol is a lot easier than it is for others. While talking to a friend last weekend in a bar where I was about to go on stage to perform she shared about her and her boyfriend’s Dry January progress. Her boyfriend apparently lasted all of a few days on his Dry January. The problem is he is surrounded by alcohol in his job. He works as a professional musician performing in downtown Nashville’s honky tonks and saloons. The patrons start day-drinking in the morning and pay performers in tips and alcohol. For this individual the Dry January was especially challenging trying to hold out and say no to all that free alcohol on offer.

But as for her, all went well into her second week until a seltzer drink she ordered turned out to be hard seltzer with alcohol instead of plain seltzer. She admitted that put a damper on her resolve so at that point instead of getting back in the saddle, she just gave up and called it a day at 14 days dry.

Just look around at our modern world. So many pleasures. So many traps. We are the victims of preventable diseases - obesity, diabetes, heart disease and cancers - most of these afflictions are avoidable and yet why do we still indulge?

Why do we do what we do? Why don’t we do what we should be doing or what is best for us? Dr Doug Lisle, co writer of #1 Best Selling book ‘The Pleasure Trap’ explains how motivation works. “The Pleasure Trap takes place when you have changed the environment so substantially that the inputs on the nervous system cause varying degrees of miscalculation about what the organism should be doing with its time and energy and its movements.”

In other words, our modern super-stimimating environment with ultra processed foods, alcohol and other drugs causes our nervous system to be hijacked by these super stimulating substances, which then causes us to make choices that are unhelpful to our health and well being. Take a donut for example. It’s sweet and soft and incredibly yummy. If we’ve eaten donuts before we recall the amazing mouth feel and the sweetness on our tongue and the reward pathways start ‘calling our name’ to have a bite.. and another…. Because that’s how we are wired.

For survival, all living animals are wired to pursue and recall where the richest foods are. There’s nothing in the natural environment as rich as a donut. And so it fires up the dopamine pathways. We say just one bite won’t hurt.

Staying on track is all about managing competing motivations.

Tips and Tricks - Strategies for Success

Dr Rotonya Carr, head of Gastroenterology at the University of Washington School of Medicine who herself had completed her own Dry January shared how it can be rewarding and even fun to complete the Dry January challenge. But there’s a right way and a wrong way to approach this. For her it was important to let others know that she would be doing a Dry January and explaining all about it so they could be part of her success crew to help her stay on track and achieve her goal.

Here are some easy steps to help you complete a successful Dry January and remain dry till the end of the month (and maybe even beyond).

Get on board early. Start by having a few non-alcohol days each week in preparation.
In your preparation to starting Dry January having a glass of water before and after any alcohol
Tell your crew you are doing this. Let them know you will not be drinking alcohol for 31 days starting January 1.
Invite others to join you on your quest.
Give yourself some time to get your environment organized.
Get rid of any alcohol in your house.
If you think you may be tempted by alcohol in the home then box all your alcohol and take it to a neighbor to hold for a month.
Ask your neighbors to join you.
Write down how much you typically drink each week.
Calculate how much money you spend on alcohol.
Think ahead about what can trap you to cave in, and be ready to respond positively to this.
Journal and write about your feelings in the lead up to starting Dry January.
Practice your drink refusal skills
Come up with delicious non-alcoholic drinks you can enjoy
Get cozy with tea
Track your progress.
Feel good about your successes.
Give yourself credit for each drink you don’t have and each day you are on track.
Make it fun. Plan some events - games, parties, outings etc
Calculate how much you’ll be saving by not drinking for a month.
Create a slush fund of savings from not drinking and plan exciting ways to spend it.
Plan an exciting treat with those savings. Going sober could fund your next holiday.
Plan to give yourself nice rewards along the way each day you are sober.
If you do slip up, get back in the saddle as quickly as you can.
Don’t give up just because you slip up.

Does it have to be January?

The big publicized event happens each January, But no, you can do a Dry Month any time. However, because this idea of Dry January has gained so much popularity it’s become a normalized part of the year that has attracted a lot of participants and support. Therefore with so many others willing to do it at the same time people will find less stigma or social pressure when participating. Some groups even turn it into a fun community month-long activity to support each other. But there’s no reason you cannot succeed like others who chose to be a lone wolf doing their own Dry December - or any other month for that matter.

What Other Ways to do a Dry January Beyond no Alcohol?

While many people find value in participating in Dry January, individual motivations can vary, and not everyone chooses to abstain from alcohol during this month.

Some find this is a wonderful opportunity to clean up their act, their diet and lifestyle choices using the Dry January idea as a total mind and body reset and detox. They may choose to abstain from various other substances such as ultra-processed foods, animal protein, dairy, fats and oils, added sugar, cooked foods, deep fried food, caffeine, sugar drinks, and even restrict or abstain from eating out, watching news, media, social gossip for a month or a season.

Some choose to visit water fasting centers like True North Health Center or The Fasting Escape, to do a full detox with a medically supervised water-fast for a day, a week or even a month. Others may choose to attend a weekend or more of meditation or yoga retreats. Some even choose to attend a silent retreat. There are so many options for improving your health and well being, and you can do these throughout the year.

There’s something about starting the year with the intention of reducing the toxins -
it can be an exciting way to turn over a new leaf and start the new year afresh.

A Helpful Resource For You

Clean Up Your Act Detox Checklist is available for you. Click here for your free download. Or reach out via our Contact Page with Subject “Clean Up Your Act Detox Checklist’

Conclusion

People report months after they complete their Dry January that they have either significantly reduced their alcohol drinking, or stopped drinking alcohol altogether, saved money, improved their sense of well being and health and feeling great about themselves. So with all these benefits some are asking themselves “Is 31 days enough?” One thing for sure is that Dry January looks like it’s going to be around for a long time as more people start reaping the benefits.

A couple of Questions for You

Could I also do a Dry January?
What is stopping me from doing a Dry January?
How can I start becoming healthier this year?
How do I make my New Year’s health resolutions stick this time?

Article Written by Zelda Sheldon
Holistic Coach and Certified RTT Hypnotherapist