But now that it’s the first full week in January, and arguably the first week back to normalcy, you might find yourself at the intersection of wanting to master the challenge but also wanting to pour a glass of vino. Keep your eyes on the prize. Making it through Dry January alcohol-free is a worthy goal. When Jennifer Ashton, MD, chief medical correspondent of ABC News, tried Dry January herself, the challenge changed her relationship with drinking forever. “The month had not only improved my physical and mental outlook in unforeseen ways, it had also been psychologically rewarding, emotionally fulfilling, and personally fun,” she wrote in her book The Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter — One Month at a Time. Experts agree that giving up alcohol temporarily can be beneficial. “There’s no downside to doing Dry January. During the month, many people realize how much they were drinking and how bad it was making them feel, even if they weren’t getting hangovers,” says Keri Glassman, RD, founder and CEO of Nutritious Life in New York City. Whereas moderate alcohol intake was once thought of as healthy, newer research suggests that there may not be any amount of alcohol that is safe. A study published in 2018 in The Lancet analyzed participants’ health data in 195 countries over 26 years and found that alcohol was linked with an increased risk of road injuries, self-harm, and health conditions like cancer. Those researchers concluded that the safe level of alcohol consumption was zero drinks per week. Another study links alcohol consumption to high blood pressure and an elevated risk of stroke, and a further analysis found that higher consumption was also linked with a higher risk of heart disease, heart failure, and fatal aortic aneurysms. To draw their results, the authors reviewed 83 studies that included nearly 600,000 drinkers. On the other hand, giving up alcohol may deliver numerous health benefits, including better sleep, possible weight loss, and improved energy levels, says Glassman. Research has found that people doing Dry January reported greater increases in their sense of well-being — improvements in energy, health, sleep, and finances — especially if they successfully completed it. (But slipping up isn’t a failure; just start again tomorrow.) Completing the challenge also boosted their self-confidence. One way to stick to it is to seek out support via a program, group, or organized challenge. The study found that email support predicted more success. Plus, the benefits don’t end on February 1. In one study, people who successfully completed the Dry January challenge drank less alcohol during the following six months. Also: People didn’t rebound by drinking even more alcohol when the month was over, so no worries there. Like anything, though, it can be tough to keep up an alcohol-free month. Follow these expert tips for sticking it out:
1. Tell Everyone You’re Not Drinking for the Month
In The Self-Care Solution, Dr. Ashton calls this her No. 1 tip for a successful Dry January. Announcing your intentions to friends, family members, and even random people at an event squashes the peer pressure to drink and holds you accountable. Extra credit for posting your intentions on social media where others can cheer you on.
2. Switch the First Alcoholic Drink to One Sans Booze
The first drink of the evening is usually the hardest, says Glassman. That’s the one you want to pour when making dinner after a long day or the one you want to order when you’re out for dinner with friends. Focus on a nonalcoholic first drink and you’ll set yourself up for an entire night of success. “Once you’ve ordered or poured yourself a nonalcoholic drink, the rest of the evening is really easy. And once you do this a few times, the habit becomes almost second nature,” she says.
3. Make Your Nonalcoholic Drink Special
Part of the enjoyment of alcohol is the sense that it’s special — it’s a break or slowdown in an otherwise hectic day. As such, pouring water into a regular glass and sitting down doesn’t have that same feel. One tip that Ashton found helpful was to pour seltzer in a wine glass for “the same sensation of a sophisticated adult drink, but without the booze,” she writes. Also try it in a tumbler or martini glass.
4. Shake Up Your Meetups
While dinner involves food, it can be more of a challenge when you’re going to meet one person for a drink or happy hour (which you may still be asked to do this month, despite your resolution), says Glassman. You may almost feel bad for not ordering anything. Go ahead and let them know that you’re not drinking this month. If you feel comfortable enough with your resolve, tell them ahead of time that you’re still happy to meet up at the restaurant or bar — and give them the go-ahead to have that glass of wine, she recommends. Or suggest an alternate activity, like meeting for coffee or tea.
5. Practice the Power of No, and Don’t Go
Sometimes you know that if you attend such-and-such event, you’re probably going to cave and have a drink. If you find yourself in that situation, Ashton recommends saying no and staying home. “Think of it instead as saying yes to yourself, your health, a better night’s sleep, a trimmer waistline, and the dozens of other benefits that giving up alcohol imparts,” she says. Come February 1, you can go back to your regularly scheduled social calendar — but likely with a better perspective on your drinking and a handle on your habits. You’ve got this.
