Why Staying 100% Dry Isn’t the Only Way to Win January
By mid-January, many New Year’s resolutions start losing steam.The initial excitement and motivation fade, doubts and old habits creep in, and a slip or two can leave you feeling discouraged and on the verge of declaring defeat.
As an ex-daily drinker turned psychotherapist and sobriety guide, I’ve learned that the key to powering through Dry January isn’t about staying completely dry. In this blog, I’ll share three simple yet powerful shifts you can make today to help you succeed in Dry January—and beyond. But first, let’s start with some clarity.
Clarify Your Purpose: Revisit Your Why for Dry January
What led you to take a break from alcohol in January? In my experience, most reasons fall into three categories:
Reason #1: To Cultivate a Better, More Mindful Relationship With Alcohol
You may want to drink less—whether that means reducing the amount, frequency, or role alcohol plays in your life. Perhaps you’re striving to become more mindful about your drinking habits, rather than automatically reaching for a drink at the end of a stressful day.
Reason #2: To Reap the Rewards of an Alcohol-Free Month
Maybe you’re here to experience the incredible benefits of a break from alcohol, whether physical or mental. As someone who drank daily for over a decade, I know firsthand how even a few alcohol-free weeks can bring better sleep, increased energy, weight loss, improved mood, more money in your bank account, and healthier skin and hair—the list goes on!
Reason #3: To Regain Trust in Yourself
For some, Dry January is about proving to yourself—or others—that you don’t need alcohol to feel okay. It’s about rebuilding confidence and trust in your ability to make intentional choices and stick to them.
What’s your reason? Whether you resonate with one, two, or all three, gaining clarity on your “why” is an essential step toward achieving your goals—even if you don’t stay 100% alcohol-free for 30 days.
Tip #1: Action Over Perfection: Building a Mindful Relationship with Alcohol
If your goal is to develop a more mindful relationship with alcohol, the actions you take are more important than staying completely dry. Cultivating a life with limited alcohol is a learning process that starts with consciously choosing alcohol-free activities.
Here are some ideas to get you started:
Order a mocktail when dining out.
Try alcohol-free activities like hiking, crafting, or attending an art workshop.
Experiment with evening routines that don’t pair well with alcohol—such as walking in a nearby park, spending time with a non-drinking friend, reading, or solving a brain teaser.
If alcohol has become your default choice, pausing to make intentional decisions is the first step toward a healthier relationship. Each time you consciously choose something other than drinking, you’re practicing mindfulness.
Commit to making as many alcohol-free choices as possible during January. Even with a slip or two, you’ll walk away with greater awareness and mindfulness around alcohol.
Tip #2: Celebrate Your Wins: Reap the Rewards of Cutting Back on Alcohol
It’s easy to fall into all-or-nothing thinking, believing that the only way to benefit from Dry January is by staying completely dry. While it’s true that longer abstinence brings more benefits, one or two slip-ups don’t erase the positive effects of the days you stayed alcohol-free.
Every small choice adds up. Skipping a single drink means fewer empty calories, less stress on your liver and heart, and a lighter burden on your body. A weekend without alcohol can leave you with cherished memories, new experiences, and quality time with loved ones—plus the joy of waking up hangover-free on Monday morning.
Track your progress throughout January. Log the drinks you avoided, the calories and dollars saved, and the hangover-free mornings earned. Celebrate every win—big or small—and recognize the impact each alcohol-free day has on your life.
Tip #3: Slip-Ups Aren’t Failures: How to Reset and Rebuild Trust in Recovery
The most important tip? Get back up after a slip-up. When it comes to changing your relationship with alcohol—whether to quit or cut back—slips aren’t failures; they’re learning opportunities.
Even with setbacks, the act of committing to alcohol-free choices will help you cultivate mindfulness and enjoy the benefits of reduced alcohol consumption.
Developing self-trust isn’t about being mistake-free or feeling fully confident in your abilities. It’s about taking consistent action—showing yourself that setbacks won’t defeat or discourage you. By embracing this mindset, you’ll set yourself up for long-term success in rebuilding trust in yourself.
From Dry January to a Lasting Change: What’s Next?
Positive change doesn’t stop when January ends. My bonus tip is to not just remove alcohol but replace it with empowering activities. Use Dry January as an opportunity to build positive routines that substitute drinking.
Curious about how to replace your old drinking habits with new, fulfilling activities? Check out this playbook for more inspiration.
When you’re ready to take the next step, here are a few ways to get started
1). Attend My Drop-in Workshops
Rewire your belief to reduce the desire to drink, build new coping skills to gain confidence, turn slip-ups into growth to create lasting sobriety, and reconnect with your purpose to build a life with fulfillment. Check out the upcoming topics and schedule.
2). Join the Reimagine Sobriety Club
A monthly membership designed to reduce the desire to drink, expand your sobriety toolkit, and create a life where you thrive in sobriety. Join today for $99.
3). Enroll in Sobriety Reimagined
A group coaching program with on-demand lessons to help you take a break from alcohol, paired with live group coaching to cultivate lasting sobriety. Enroll today.
4). Explore Working Together 1:1
Uncover the inner workings of your life, explore the roots of your relationship with alcohol and yourself, dive into deep healing work, and receive personalized guidance and support. Book your consultation call.