Is Dry January worth it?

Yes — research consistently shows meaningful benefits from Dry January. A 2018 University of Sussex study of over 800 Dry January participants found: 71% slept better, 67% had more energy, 58% lost weight, 57% had better concentration, and 54% had better skin. Importantly, 93% of participants felt a sense of achievement, and participants showed sustained drinking reduction at 6-month follow-up — drinking on fewer days, drinking less per session, and being drunk less often than before January.

What is the hardest week of Dry January?

Week 2 (days 8–14) is typically the hardest. The initial motivation of a new resolution has worn off, but you haven't yet experienced the full benefits of sobriety (which tend to become most noticeable in weeks 3–4). Week 2 is when cravings can be strongest and social situations most difficult. Knowing this in advance helps — it's normal, it passes, and week 3 is when most people start feeling meaningfully better.

How do you handle social pressure during Dry January?

Practical approaches: (1) Have a ready answer — 'I'm doing Dry January' is explanation enough for most people and is socially normalized; (2) Hold a drink (a sparkling water or NA beer) so you're not constantly declining offers; (3) Arrive early at parties when fewer people are drinking; (4) Have an exit strategy — giving yourself permission to leave if the situation becomes uncomfortable removes a major source of stress; (5) Remember you don't owe anyone an explanation for not drinking.

What should I drink during Dry January?

Good alcohol-free options: sparkling water with lime or bitters (addresses the bubbly/bitter taste cue), NA beers (brands like Athletic Brewing, Heineken 0.0, and Seedlip have improved significantly), non-alcoholic wines and spirits (many bars now stock these), kombucha, mocktails with muddled herbs and citrus, and flavored sodas. The key is having something you actually look forward to — not just sipping water out of duty.

Can you drink during Dry January if you slip up?

A slip doesn't have to end your month. The most important thing is getting back on track immediately, not using the slip as justification to abandon the whole month. 'All-or-nothing' thinking ('I had one drink, so I might as well drink all month') is one of the main reasons Dry January fails. Research on behavior change shows that people who continue after a slip do almost as well as those who maintain a perfect streak — don't let perfect be the enemy of good.

What are the benefits of Dry January?

Research-backed benefits of completing Dry January: better sleep quality (71% of participants in one study), more energy (67%), weight loss (58%), better concentration (57%), better skin (54%), money savings, and a sense of achievement. At 6-month follow-up, Dry January participants drink on fewer days per week, drink less per session, and are drunk less often than before — so the benefits persist well beyond January itself.

How much weight do you lose during Dry January?

Weight loss varies significantly by how much someone was drinking before. Alcohol is calorie-dense (7 calories per gram — nearly as much as fat) and alcohol also stimulates appetite. Cutting out alcohol typically reduces caloric intake meaningfully. A casual drinker (2–3 drinks/week) might lose 1–2 lbs from alcohol alone. A heavier drinker (7–14+ drinks/week) could lose 3–6 lbs or more from alcohol calories alone, before accounting for the reduced late-night snacking that typically accompanies drinking.

What happens after Dry January — do people drink more?

Contrary to the popular concern, Dry January does not produce a 'binge rebound' in February. A University of Sussex 6-month follow-up study found that people who completed Dry January were drinking significantly less 6 months later — less frequently and in smaller quantities — than before the challenge. The month-long break appears to reset habits and increase confidence around alcohol, making it easier to drink mindfully (or not at all) going forward.

How do you successfully complete Dry January?

Successfully completing Dry January requires preparation, realistic expectations, and strategies for the specific challenges of the month. Preparation before January 1: removing alcohol from the home removes the biggest temptation; telling people in your life that you're doing Dry January creates social accountability; identifying which situations will be hardest (Friday nights, social events, stressful workdays) allows you to prepare specifically for those moments; and having a stock of non-alcoholic beverages you enjoy makes the substitution feel less like deprivation. Managing social situations: most social situations are more manageable than anticipated; having a drink in hand (even if it's sparkling water) reduces the frequency of 'why aren't you drinking?' conversations; having a simple response prepared ('I'm doing Dry January') is sufficient for most people; and giving yourself permission to leave situations that feel overwhelming removes the trapped feeling. Managing cravings: cravings peak early in the month and diminish over time; the urge typically passes within 15-20 minutes if not acted on; distraction, physical activity, and connection with others all help; and having non-alcoholic alternatives that feel rewarding (craft mocktails, interesting sodas, herbal teas) helps the behavioral substitution. Tracking progress: using an app (the Dry January app is official), a simple calendar, or a notes app to track each day builds momentum; focusing on the streak and the benefits noticed daily keeps motivation high; and reminding yourself why you started helps during difficult moments.

What are the benefits of Dry January?

The benefits of one alcohol-free month are measurable, often surprising, and tend to motivate both completing the month and reconsidering drinking habits afterward. Physical health improvements: liver function tests typically improve significantly in just 31 days; blood pressure decreases measurably; weight often drops (alcohol is calorie-dense and often accompanied by late-night eating); skin hydration and appearance improve; and energy levels increase as the metabolic burden of alcohol processing is removed. Sleep quality: many people describe the sleep improvement as one of the most striking benefits; without alcohol disrupting REM sleep and causing nighttime awakenings, sleep becomes genuinely restorative; and the chain effect of better sleep on mood, cognitive function, and energy is felt immediately. Mental health: anxiety, which alcohol worsens long-term despite providing temporary relief, decreases; clarity of thought improves; mood is more stable without the neurochemical disruption of regular drinking; and the sense of accomplishment is itself motivating. Financial: the direct cost savings from not buying alcohol for a month are often substantial; people who calculate their Dry January savings are frequently surprised by how much they were spending. Research findings: a 2018 study by the University of Sussex found that six months after Dry January, 70% of participants had more alcohol-free days per week, 80% had better control over their drinking, and many reported weight loss and better sleep; the benefits of a single month extend well beyond January.

How do you deal with social pressure during Dry January?

Social pressure around not drinking is one of the most commonly reported challenges of Dry January, and developing strategies for navigating it makes the month significantly more manageable. Understanding the pressure: social pressure around drinking comes from multiple sources; some is from people who feel judged by your choice to not drink; some is genuine curiosity; some is habitual offering; and some reflects others' discomfort with their own drinking; recognizing that the pressure often says more about the other person than about your choice is helpful. Simple, confident responses: 'I'm doing Dry January' is a complete explanation that most people find easy to accept; you don't owe anyone a detailed explanation of your personal choices; and saying it confidently without elaboration or apology tends to close the conversation. Having a drink in hand: holding a sparkling water, a non-alcoholic beer, or a mocktail removes the visual trigger for people to offer you a drink; most social pressure comes from noticing an empty hand or a lack of drink; and being 'already sorted' prevents most of it. Choosing your battles: some social situations are easier to navigate sober than others; a close friend's dinner is easier than a work event with people you don't know well; and giving yourself permission to attend some events briefly or to skip particularly challenging ones during the first Dry January is a reasonable strategic choice. Community support: telling people you're doing Dry January rather than trying to hide it typically produces more support than pressure; most people respond positively; and connecting with others doing Dry January (through social media, the official app, or friends doing it with you) provides solidarity during difficult moments.

What can you drink instead of alcohol in Dry January?

The explosion of non-alcoholic options in recent years makes Dry January far more enjoyable than it was a decade ago, and exploring these options is part of what makes the month feel like discovery rather than deprivation. Non-alcoholic beers and wines: the quality of NA beers has improved dramatically; brands like Athletic Brewing, Heineken 0.0, and Stella Artois alcohol-free produce genuinely enjoyable alternatives; NA wines are less convincing but improving; and having these options in the fridge provides the behavioral ritual of cracking open a cold drink without the alcohol. Craft mocktails and zero-proof cocktails: the mocktail movement has produced sophisticated recipes that use shrubs, bitters, interesting juices, and premium mixers to create genuinely complex, enjoyable drinks; recipes using cucumber and elderflower, grapefruit and rosemary, or ginger and lime are popular; and preparing a mocktail with the same care as a cocktail maintains the ritual element of drinking. Sparkling water with flavor: flavored sparkling waters (Topo Chico, San Pellegrino, La Croix) provide carbonation and flavor without alcohol; the bubbles satisfy something specific about the drinking experience; and adding a slice of citrus or a splash of juice elevates these into something intentional. Hot drinks: herbal teas, particularly chamomile in the evening, can replace the relaxation ritual of a drink; lemon balm, passionflower, and valerian root teas have mild relaxing properties; and the warmth and ritual of making and holding a hot drink is itself soothing. The mindset shift: approaching the month as exploring new drinks rather than missing alcohol changes the experience; many people discover beverages they continue enjoying long after Dry January ends.

Does Dry January affect mental health?

Dry January has measurable positive effects on mental health for most participants, though the first week may include some adjustment challenges. Anxiety reduction: regular drinking worsens anxiety over time despite providing short-term relief; this happens because alcohol's effect on GABA and serotonin systems creates a rebound anxiety effect; removing alcohol allows these systems to normalize; and most people notice meaningful anxiety reduction within 2-4 weeks. Mood improvement: the mood-stabilizing effect of removing alcohol is typically noticeable by the second or third week; without the neurochemical disruption of regular drinking, the mood is more consistent; and the absence of hangover-related mood slumps (alcohol-induced low serotonin the day after drinking) is itself a significant mood improvement. Cognitive clarity: 'brain fog' from regular drinking clears substantially within 2-4 weeks; thinking is clearer; concentration is better; and the cognitive improvement is often remarked on by people who didn't realize how much their drinking was affecting their mental function. Sleep and its mental health effects: Dry January's sleep improvements (deeper, more restorative sleep) have downstream mental health effects; cognitive function, emotional regulation, and mood all improve with better sleep; and this chain effect from better sleep amplifies the direct mental health benefits of not drinking. The initial adjustment: the first week may include some withdrawal-related irritability, anxiety, and sleep disruption in people who were drinking regularly; these symptoms are temporary; and knowing that the first week is the hardest while the mental health benefits build over the following weeks helps people persist through it.

What happens to your body during Dry January?

The body's response to one alcohol-free month unfolds in a predictable sequence of improvements, and tracking what's happening physiologically motivates continuing. Week 1: the most immediate changes include improved hydration (alcohol is a diuretic); the liver begins processing the backlog of fatty deposits that form during regular drinking; sleep disruption may occur as the brain adjusts to the absence of alcohol's GABA effects; and energy may be lower before it gets higher as the neurological adjustment happens. Week 2: liver function begins noticeably improving; blood pressure shows measurable reduction in most people; sleep quality typically improves significantly by this point; and cognitive clarity begins improving as the brain's neurotransmitter systems normalize. Week 3: skin improvements become noticeable as hydration normalizes and the inflammatory load of regular alcohol decreases; gut health begins recovering (alcohol disrupts the gut microbiome); energy levels are typically substantially higher than during drinking; and mood stabilizes as the neurochemical systems recover. Week 4 and completion: liver function test markers like ALT and GGT show significant improvement in most people; blood glucose regulation improves; cholesterol markers may improve; and the accumulated benefits of three weeks of better sleep, nutrition, and metabolic function compound into the significant wellbeing improvement that Dry January participants consistently report. Research: a 2013 study published in the BMJ found that just one month off alcohol reduced liver fat by 15-20%, insulin resistance by 25%, blood glucose levels, and blood pressure — measurable improvements that accumulate from a single month.

How do I stop craving alcohol during Dry January?

Craving management is the central challenge of the first two weeks of Dry January, and specific strategies work significantly better than general willpower. Understanding the craving arc: alcohol cravings in Dry January typically peak in the first 3-5 days; they are most intense in habitual drinking situations (Friday evening, after work, at social events); they diminish substantially by the second week; and knowing that you just need to get through the first week makes it feel more manageable. Urge surfing: research-backed technique where instead of fighting the craving, you observe it with curiosity; notice where it sits in your body; observe that it rises, peaks, and subsides (typically within 10-20 minutes if not acted on); and understand that you don't have to act on it; this reduces the sense of being out of control and builds confidence that cravings pass. Behavioral substitution: replacing the drinking ritual with another ritual captures the behavioral element; non-alcoholic drinks that feel special (a craft mocktail, a nice sparkling water with citrus), a walk at the time you'd normally start drinking, or calling someone you enjoy talking to during the usual drinking hour all break the habit loop. Addressing triggers: identify the specific situations, emotions, and times that trigger cravings; stress, boredom, and habit (Friday evening being associated with drinking) are the most common; and having a specific plan for each identified trigger is more effective than a general intention to not drink. The distraction strategy: cravings for alcohol diminish with any engaging distraction; exercise is particularly effective because it addresses both the stress driving the craving and provides natural dopamine; and having a list of go-to activities for craving moments reduces the delay between feeling a craving and engaging a substitute.

Is Dry January worth it if you drink the whole rest of the year?

Whether Dry January produces lasting benefits even for people who return to drinking after the month is an important question, and the research is encouraging. The direct month benefits: the physical improvements of one alcohol-free month (liver function, blood pressure, sleep, mental clarity) are real regardless of what happens in February; and these benefits have their own value as a period of physiological recovery and reset. The research on lasting effects: a 2018 University of Sussex study found that six months after Dry January, participants had significantly changed their drinking patterns; 70% reported more alcohol-free days per week; 80% had better control over their drinking; and the month itself appeared to reset the relationship with alcohol in ways that lasted. The psychological insight: Dry January provides information that is only available through experience; people discover which situations trigger drinking most strongly; which benefits of sobriety matter most to them; and whether they can control their drinking when they want to; this self-knowledge is valuable regardless of what comes after. The habit disruption value: regular drinking is partly habitual; a month break interrupts the automatic pattern; and even people who resume drinking typically find they drink less automatically than before the month, because the habit has been disrupted. The answer: yes, Dry January is worth it even for people who plan to resume drinking; the direct physical and mental health benefits are meaningful; the lasting behavior change effects documented in research extend well beyond the month; and the self-knowledge gained about your relationship with alcohol is inherently valuable.

What are the best tips for Dry January first-timers?

First-time Dry January participants benefit from specific practical advice that addresses the most common challenges and helps build momentum through the month. Remove alcohol from the home: the most effective single action; having alcohol in the house makes resisting it entirely dependent on willpower; removing the temptation means the decision to not drink doesn't have to be made repeatedly; and doing this on December 31 sets you up for success from day one. Tell people: telling friends, family, and colleagues that you're doing Dry January has two benefits; it creates accountability (you're more likely to follow through on a public commitment); and it gives people who would otherwise offer you drinks the information to not do so; and many people find that telling others also leads to others joining them. Sign up officially: the official Dry January app (by Alcohol Change UK) provides daily check-ins, a savings calculator, drink-free day tracker, and community; having the month structured with tracking and support significantly improves completion rates; and the sense of community with millions of other participants worldwide provides motivation. Plan for your hardest moments: everyone has specific situations where not drinking will be hardest; identifying these before January 1 and making a specific plan for each is more effective than improvising in the moment; and having a specific response ready for social pressure means you don't have to compose one under pressure. Expect the first week to be hardest: days 3-5 are typically the most challenging physically and psychologically; knowing this helps prevent the mistake of giving up just before things get significantly easier; and having extra support structures in place for the first week specifically is worthwhile. Focus on the benefits: actively noticing improvements (better sleep, clearer thinking, savings accumulating) builds motivation to continue; and keeping a brief journal of benefits noticed maintains awareness of why you're doing it during difficult moments.

Can Dry January help you cut back on drinking long-term?

Research specifically on Dry January shows that it does help people cut back on drinking long-term, and the mechanisms explain why a single month has effects that extend beyond it. The University of Sussex study: the most comprehensive research on Dry January's lasting effects found that six months later, participants who completed Dry January had significantly reduced their weekly drinking; had more alcohol-free days; were better at stopping drinking when they wanted to; and had lower scores on established problematic drinking measures — compared to both their pre-January baseline and to control groups. Why a month produces lasting change: completing Dry January provides direct experience of what your life is like without alcohol; the benefits (better sleep, more energy, clearer thinking, financial savings) are felt firsthand and remain available as motivation to continue; the habitual aspects of drinking are disrupted, making it easier to choose not to drink in habitual situations; and the self-efficacy from completing the month (the knowledge that you can go without alcohol when you choose) changes the psychological relationship with drinking. The goal-setting effect: many people use Dry January to establish a new drinking pattern rather than to quit entirely; 'I'll drink less, and only on weekends, and never more than three drinks' is a concrete intention that Dry January demonstrates is achievable; and having direct experience of alcohol-free days makes the goal concrete. Who benefits most: people who drink habitually (most evenings, automatically) rather than problematically tend to see the most lasting change from Dry January; for people with alcohol use disorder, longer-term structured support is typically needed; and anyone curious about their relationship with alcohol gets direct data from the month.

What should I do if I slip up during Dry January?

How you respond to a slip during Dry January matters far more than the slip itself, and the most common mistake is letting one slip end the entire month. The slip vs. relapse distinction: in addiction medicine, the difference between a lapse (a single slip) and a full relapse (returning to the previous pattern) is well understood; a slip is only catastrophic if you decide it is; and treating a single drink as the end of the month is far more damaging than the drink itself. The 'screw it' effect: psychologists call it the abstinence violation effect; when people with a commitment to abstinence have a slip, they often experience shame that leads to 'I've already broken it, I might as well keep going'; recognizing this cognitive pattern and actively countering it prevents the slip from becoming a complete abandonment. Self-compassion: research by Kristin Neff and others shows that self-compassion produces better behavior change outcomes than self-criticism; treating a slip with the same response you'd give a friend ('you had one drink, that's okay, get back on track') is more effective than shame-driven self-criticism; and maintaining your motivation to continue is more important than maintaining a perfect record. Practical response: if you slip, note what the circumstances were (a specific social situation, a particularly stressful day, a moment when alcohol was already in your hand); make a plan for that specific circumstance in the future; and recommit to the rest of the month with the same intention you started with. The partial-month value: 20 days alcohol-free is genuinely valuable even if the last 11 don't happen; the physical benefits accumulate; the self-knowledge accumulates; and the capacity to do it matters more than perfect completion.

How does Dry January affect weight?

The relationship between Dry January and weight is real and measurable for most participants, and understanding the mechanisms explains the variation between individuals. Direct caloric reduction: alcohol contains 7 calories per gram, making it almost as calorie-dense as fat; a single glass of wine contains 120-150 calories; a pint of beer contains 150-200 calories; and people who were drinking regularly eliminate hundreds of calories per day by stopping; this direct reduction alone produces meaningful weight loss over a month. The indirect eating effects: alcohol is an appetite stimulant; it lowers inhibition around food choices; late-night eating after drinking adds additional calories beyond the alcohol itself; and eliminating drinking also typically eliminates the associated eating patterns. What typical participants experience: in the University of Sussex research, a meaningful proportion of Dry January participants reported weight loss; the amount varied by how much they were drinking before; and people who were drinking daily or heavily tended to see more weight loss than occasional drinkers. What doesn't happen: Dry January is not a weight-loss program; some people find they substitute food for alcohol; bloating reduction (which is immediate with reduced alcohol) can feel like weight loss but is primarily water; and the metabolic improvements of the month don't produce dramatic weight change in people who were already drinking moderately. The sleep connection: better sleep during Dry January improves the hormones that regulate hunger and satiety (ghrelin and leptin); people who sleep better tend to make better food choices and have better appetite regulation; and this indirect effect of Dry January's sleep improvement contributes to healthier eating and weight management.

Dry January Tips: How to Actually Make It Through the Month

Written by Nicholas Arata

Founder, Forge · Updated September 2026

Reviewed by the Forge editorial team

Quick Answer The most important Dry January tips: remove alcohol from your home before day 1, stock good NA alternatives, prepare for week 2 (the hardest part), have a ready response to social pressure, track your streak daily, and don't treat a slip as a failure. Research shows that completing Dry January produces lasting benefits — participants drink significantly less 6 months later, not just in January.

Dry January has a low completion rate not because people lack willpower, but because most people go in without a plan. Here's what the research and the experience of millions of participants shows actually works.

What the Research Shows About Dry January

71%

reported better sleep

67%

had more energy

58%

lost weight

6 mo

sustained drinking reduction after January

Source: University of Sussex, 800+ Dry January participants.

The 6-month finding is the most important: people who complete Dry January don't binge-drink in February. They drink less, less often, for months afterward. One month rewires the habit.

6 Steps to Actually Complete Dry January

Remove alcohol from your home

Before day 1, clear it out. Don't rely on willpower to walk past bottles every night — remove the decision entirely. Give it to a friend, throw it away, or store it somewhere inconvenient.
Stock genuinely good alternatives

Buy non-alcoholic drinks you actually look forward to. Good NA beers, sparkling water with citrus and bitters, kombucha, quality sodas. Having something satisfying to drink makes evenings and social situations dramatically easier.
Prepare for week 2 specifically

Week 2 (days 8–14) is consistently the hardest. Initial motivation has worn off, benefits aren't fully felt yet. Make a specific plan for week 2: what you'll do when cravings hit, who you'll call, what you'll eat instead.
Have one ready response to social pressure

"I'm doing Dry January" is usually enough — it's socially normalized and people tend to drop it immediately. You don't need an elaborate explanation. Hold a drink (NA beer, sparkling water) so you're not constantly declining.
Track your streak daily

Use an app to track each day. Seeing "Day 18" makes giving up feel genuinely costly. The sunk-cost psychology works in your favor here. Forge tracks your streak, shows you what physical changes to expect at each milestone, and lets you set daily check-ins.
Record what's changing

Keep a brief daily note of how you feel: sleep quality, morning energy, mood. Most people dramatically underestimate the benefits — having written evidence gives you real data to refer back to when motivation dips in week 2.

Managing Cravings

Cravings are predictable. They tend to peak in the early evening (when drinking is habitual), in social situations, and around days 8–14. Knowing this in advance means you can prepare:

The 20-minute rule: when a craving hits, wait 20 minutes before acting on it. Cravings are waves — they peak and then pass. Almost every craving will subside within 15–20 minutes if you don't feed it.
Substitute the ritual, not just the drink: if you always have a glass of wine at 7pm, make that time feel different — change your location, your activity, your drink. Break the situational cue.
Have a go-to move: exercise, a specific walk, calling a friend, making a good meal. The craving is a redirect, not a request.

If You Slip Up

A single slip is not a failure. The research is clear: the all-or-nothing framing ("I had one drink, the month is ruined") is one of the main reasons Dry January fails. People who have a slip and continue anyway finish within a few days of those who kept a perfect streak, and get nearly all the same benefits.

Get back on track the same day. Don't use the slip as license to abandon the month.

Track your Dry January streak

Forge tracks every day, shows you what to expect at each milestone, and helps you stay accountable — even through week 2.

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Dry January Tips: How to Actually Make It Through the Month

What the Research Shows About Dry January

6 Steps to Actually Complete Dry January

Remove alcohol from your home

Stock genuinely good alternatives

Prepare for week 2 specifically

Have one ready response to social pressure

Track your streak daily

Record what's changing

Managing Cravings

If You Slip Up

Track your Dry January streak

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