The Quiet Power of Dry January

As I celebrate my fifth year of Dry January, I revisited the article I wrote last year about the positive impacts of this annual ritual to see what might be worth adding this time around.

One thing that stood out in 2025 was just how often I saw posts and ads for non-alcoholic beverages and content related to the “sober-curious” movement. The social media gremlins may have influenced my algorithm, but I also noticed more friends talking openly about participating in Dry January, cutting back on alcohol, or giving it up altogether.

A little research reminded me that Dry January began as a campaign by the British charity Alcohol Change UK in 2013 and has since gained global traction. While I couldn’t find firm worldwide participation numbers, estimates suggest that roughly 27% of adults 21 and older seriously consider giving up alcohol in January.

Many participants report familiar health benefits: better sleep, increased energy, weight loss, and reduced brain fog. Personally, I notice higher sleep scores—even on nights when I get less than seven hours. Over time, I’ve also realized how much wine contributed to headaches, likely from the sugar. Eliminating alcohol eliminates those headaches, too.

But the bigger reason I continue this practice, as I shared last year, comes down to discipline.

I’ve read articles criticizing Dry January, arguing that it’s too restrictive or that people “punish” themselves for a month by avoiding social situations altogether. I see it differently. I encourage people to get out more—attend events where alcohol is served and simply choose an alternative beverage.

If you feel judged for not drinking on a particular night—or for an entire month—it might be worth reconsidering the crowd. You shouldn’t have to hide habits that improve your health and well-being.

One opinion I read focused on balance: rather than avoiding alcohol completely, just be mindful of how much you consume. That sounds reasonable—but isn’t that how we should approach all habits? Alcohol, exercise, hydration, nutrition—balance and awareness matter year-round.

For me, Dry January is a deliberate choice. Five years ago, I decided to avoid alcohol for one month each year, and I plan to continue for the foreseeable future. It reinforces something important: I can say no. I’ve almost gamified it in my mind, and interestingly,

it gets easier every year.

Last year’s article focused on discipline, and I still believe discipline leads to consistency. Consistency builds habits. And habits—over time—lead to success.

Dry January is about much more than eliminating alcohol for one month. It’s a reminder that I can do hard things. And the truth is, once you commit, it’s not that hard at all.

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