Whether because of setting wildly unrealistic goals or making too many resolutions simultaneously, starting big things like Dry January on January 1 simply puts too much pressure on most people.
Think about it: the blur of Christmas week has just passed, your normal routine is completely thrown off, New Year’s Eve comes roaring right up out of the holiday blur, and magically, you’re supposed to wake up on January 1 and start in on a whole ‘new you’.
The National Institute on Alcohol Abuse and Alcoholism confirms that the holiday period is when people are more likely to drink beyond their limits than at any other time of the year. This is why the pressure to stop drinking by New Year’s Day is often a recipe for failure. If you’re like most people, you miss the first day and think, “That’s it. I can’t do Dry January (or go to the gym or stop eating sugar or…) because I didn’t start on the first day.”
If you can relate to that sentiment, you’re not alone. Studies by the Fisher College of Business indicate that maintaining New Year’s resolutions is a struggle. Nearly 23% completely of those polled abandoned them within the first week, and 43% by the end of the month! Only 9% of the general population keep their New Year’s resolutions for the entire year.
What is Dry January?
In 2013, the charity group Alcohol Change UK originated the public health initiative “Dry January” to encourage individuals to abstain from alcohol to promote healthier drinking habits. In the first year, only 4,000 people participated in the challenge, but by 2024, this number had swelled to an impressive 215,000 global participants.
Dry January has seen the most rapid growth with the younger generation. In the USA, a 2024 CivicScience survey revealed that 27% of Gen Z adults aged 21-24 were ‘very likely’ to abstain from alcohol for the month of January. That’s up from 13% in 2021, showing an upward trend towards an alcohol-free lifestyle. With an additional 22% ‘somewhat likely’ to take up the challenge citing health reasons as their primary reason, today’s young adults are more sober-curious than ever before.
Benefits of a month without alcohol
Sobriety challenges give you the time and space to reflect on your daily personal habits and routines. Removing alcohol can help you identify if your life revolves around drinking and any negative thoughts or feelings.
Shorter periods of abstinence can be helpful in understanding how alcohol is affecting you, learning your reasons for excessive drinking and implementing new skills for healthier ways to cope with stress.
There are quite a few benefits to going alcohol-free for a month. Here are some of the biggest ones:
Improved sleep

One of the first things most people notice when they quit drinking is a drastic improvement in sleep patterns and energy levels. Alcohol Change found that sleep improved in over 70% of Dry January participants. Waking up in the morning feeling refreshed instead of groggy and hungover is a huge benefit.
Natural detox
If you’ve celebrated too much over the holiday period, your liver could probably use a break. Eliminating alcohol for four to six weeks allows your body to start a natural detox. A slightly impacted liver can start healing quickly after a bit of rest with Dry January.
Strengthen your immune system
Drinking too much alcohol suppresses your immune system. If you feel like you’re always catching a cold, more susceptible to viruses and can’t seem to fight off illnesses, there’s a good chance alcohol is weakening your body. Taking a month off can help you build up your immune system again.
Feel better, look better

The diuretic effect of alcohol can leave you dehydrated with dry skin and dull eyes. The team at Alcohol Change found that 65% of Dry January participants saw a marked improvement in their overall health and well-being, including brighter eyes and healthier, fresher skin.
Boost your bank balance
In 2024, Dry January participants saved an average of 118 GBP (140 EUR), with savings varying between $300 and $1,000 depending on consumption. With an estimated 8.5 million people planning to go alcohol-free for the month, money in your pocket is a massive motivator.
The cons of Dry January
If you are a regular-to-moderate drinker, you might find that your sleep is disrupted initially, and you experience dehydration and sugar cravings. However, you’ll have better sleep and more energy by the end of the first 5-7 days.
It’s worth noting if you are a moderate to heavy drinker, stopping suddenly can cause more negative health effects. If you experience withdrawal symptoms such as tremors, sweating, nausea, insomnia, hallucinations, anxiety and depression, you should immediately seek professional help.
Five tips to stay motivated
Starting anything new requires motivation to keep going. If you find yourself thinking about stopping by the pub for a “just one” quick pint, here are five things you can do to stay on track.
1. Switch up your social routine

Do you normally stop by the bar after work or meet friends for happy hour? Try suggesting a walk, a game night, or a coffeehouse instead. If you do find yourself at a pub surrounded by alcohol, order an NA beer or a mocktail. It’s normal to feel self-conscious without a drink in your hand, so try a glass of sparkling water with lime. It’s refreshing, hydrating, and looks just like a cocktail.
2. Toss those bottles
If there’s no alcohol in the house, you won’t be tempted to drink it! If getting rid of everything is too much, ask someone else to take them for the month. Reward yourself by stocking your fridge with your favourite non-alcoholic beverages instead.
3. Find an accountability partner
Challenges like Dry January are always easier when done with a friend. Being accountable to someone else keeps you motivated and on track. Check-in with each other daily and meet up for a nice (non-alcoholic!) reward at the end of each week. The key is to make it fun, not a chore.
4. Keep busy
This may seem obvious, but now is not the time to socially isolate by sitting around and thinking about drinking. The first few days are especially difficult, so plan ahead for how you’re going to fill up the time you usually would’ve spent drinking. You might find you now have more hours to go to yoga, take a run, work on a neglected hobby or start volunteering.
5. Write it all down

Processing your thoughts as you go through any challenge is a powerful way to document your emotions from day to day. If you are feeling frustrated, putting it out on paper and releasing that energy can be highly cathartic. As you track your process, you may also start to understand yourself and your “why” behind the drinking habits.
What happens after Dry January?
Like any new habit, the more you do it, the easier it gets. One study from the University of Sussex reported that six months after completing the Dry January challenge, 70% of those participants continued to have a decrease in their alcohol consumption and were drinking at healthier levels than before the initiative.
While some people go back to drinking at the same levels as before, others find when the 31 days are up, Dry January has completely changed their relationship with alcohol and continues on with the abstinence challenge.
Worried you might have a drinking problem?
When you’re considering an alcohol abstinence challenge like “Dry January” or “Sober October”, it’s better not to think so much about the date on the calendar and instead focus on the “why” behind the desire to stop drinking. Research from the National Institute of Health indicates that people who have trouble controlling their drinking are at risk for disordered drinking. For example, when you begin drinking but your mind is already on the second drink, you are at a high risk for alcohol addiction.
If you find yourself questioning your drinking, thinking about alcohol, binge drinking or bargaining with yourself that you’re “going to get a handle on your drinking”, it might be time to seek professional help.
White River Manor offers a luxurious and supportive environment where you can focus on healing. If you meant to stop drinking but keep missing the starting date, take the first step and reach out to us today. It’s never too late for a fresh start—any day, any month.