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Whether you’re diving into Dry January, exploring a ‘damp’ approach, or just curious about cutting back on alcohol, the benefits are undeniable. From better sleep to reduced inflammation, even small changes in your drinking habits can yield big results.
One month may not seem like much, but experts say it can really make a difference both physiologically and psychologically. It may even help you rethink your relationship with alcohol down the line.
"People with significant liver inflammation related to alcohol will oftentimes see their markers of inflammation go back to normal within the course of a month, and that's people who have a significant level of alcohol intake," Rocco Iannucci, MD, Director of the Fernside Residential Treatment Program at Harvard-affiliated McLean Hospital tells PEOPLE. "Alcohol is a toxin to the liver. The good news is the liver up to a point has a lot of capacity to heal and so giving it that chance to heal can be really helpful."
Beyond liver health, new research highlights additional benefits of reducing alcohol. For example, abstaining from alcohol — even briefly — may improve gut microbiota, which plays a crucial role in reducing inflammation and boosting mood. Additionally, alcohol disrupts REM sleep, meaning going dry can help you wake up feeling more rested and alert.
And for those who feel like a fully "dry" month is too daunting, consider trying a "damp January." Research shows even cutting back on alcohol consumption by 20% can significantly reduce the risk of alcohol-related diseases. Whether it’s limiting yourself to a few social occasions or skipping weekday drinks, any reduction is a step in the right direction.
Dry January tips for success
Benefits aside, it can be hard to stick to this commitment, especially if your social life involves a lot of drinking, or your nightly routine includes winding down with a glass of wine. These tips can help you stay on track:
Romanticize the mocktail
For years, mocktails were treated as an afterthought, especially at restaurants and bars. Luckily, that seems to be slowly changing, with brands like Seedlip and Ritual Spirits offering complex flavors that replicate the experience of traditional cocktails. Even if there isn't an extensive mocktail menu when you go out to dinner, you can still experiment with different combinations of juice, fruit, fresh herbs, and other mix-ins to come up with flavors you love at home. You can use the fancy wine glasses, add an oversized ice cube, garnish it with your favorite herbs, and make a whole, beautiful ritual of it.
Enlist a partner
Dry January can be an isolating experience, especially if you’re part of a circle where alcohol-fueled activities are the norm. Of course, you can always join those activities and stay sober even if all your friends are drinking, but you could also ask a friend to join you, either for just one event or for the entire month.
Set the expectation upfront
One of the hardest parts about not drinking can be fielding all the questions that come with this choice. The sad reality is that if you show up at a party or event, people may ask a lot of questions about why you’re abstaining. The upside to Dry January is that it’s a pretty popular cultural trend right now, so perhaps explaining that you’re participating in it will be enough. With that being said, sometimes the best option is setting the expectation up front and telling your friends that you’re doing Dry January before you head to a social event. That way, they won’t be surprised when you turn down a drink.
Lean on digital tools and support
If you’re finding it hard to stay motivated, turn to technology. Apps like Reframe, Sunnyside, and I Am Sober offer tools for tracking progress, daily motivation, and connecting with supportive communities. Additionally, platforms like Reddit’s r/stopdrinking and other sober-curious online groups are great for sharing tips and celebrating milestones.
Start a nightly tea ritual
If having a drink is something you look forward to every night, consider replacing that drink with something else, like a cup of hot tea. Herbal tea can be so relaxing, and in the colder months, it’s great to have something hot to sip on while relaxing at the end of the day. You can make the most of this by treating yourself to an assortment of teas and trying a few different varieties until you find something you love.
Get into something that doesn’t require alcohol
Get excited about something — anything, as long as it doesn’t center around drinking. It could be a great show that you can really get into, a stack of books, a new workout class, a hobby, a puzzle, an at-home spa ritual…really, it’s up to you. Whatever will replace the excitement of going out to a bar is a good thing. Having something to look forward to at the end of the day is always a good thing, and it’s going to help you replace the buzz of going out drinking.
Don’t overload your list of goals
If committing to Dry January feels like a big, daunting goal for you, focus on that. There’s no need to also try and commit to hitting the gym every day, waking up at 5 am every morning, cutting sugar from your diet, or tackling a long list of projects. Instead, just focus on getting through Dry January. A new year can make you feel like you need to do a complete lifestyle overhaul — but you don’t. Incremental change, tackling one goal at a time…that feels far doable than trying to change everything about yourself under the pressure of the new year.
Remember: It doesn’t have to be January
If you missed the boat on Dry January this month and feel regretful, remember: You can put this into practice any time you’d like. There’s a lot of pressure to focus on goal-setting in January, and if you just didn’t get around to making this commitment this month, that’s okay. You can make it another month — or it doesn’t even have to follow a calendar month at all. If your January is packed with social events and you know you’ll want to have a few drinks, you’re better off going dry for another month as opposed to setting yourself up to fail at this goal in January.
It doesn’t have to end in January, either
If you do Dry January and find yourself loving the way you feel, it doesn't have to end at the end of the month. You may have been telling yourself “I can wait to have a cocktail on February 1." But guess what? If that date rolls around and you still find yourself just not feeling like having a drink, you can rethink that plan. In fact, it may be a good idea to check in with yourself at the end of the month and ask yourself if you’d like to continue, whether for another chunk of time or indefinitely.
Whether you commit to Dry January, a 'damp' approach, or some other form of mindful drinking, remember: the important thing is finding what works for you. Small changes can make a big difference — and it’s never too late (or too early!) to start. So, whatever your timeline, know that progress is what matters most.
Zara Hanawalt is a freelance journalist and mom of twins. She's written for outlets like Parents, MarieClaire, Elle, Cosmopolitan, Motherly, and many others. In her (admittedly limited!) free time, she enjoys cooking, reading, trying new restaurants, and traveling with her family.
