Dry January is Over, Now What?
You've made it nearly 31 days without alcohol (or much alcohol), a little reflection can set the stage for how you decide to drink going forward.
This has been a Dry January for the books. First, there was a barrage of health information: the former Surgeon General’s recommendation for warning labels on alcohol and the Interagency Coordinating Committee on the Prevention of Underage Drinking (ICCPUD) draft report for the U.S. Department of Health and Human Services (HHS). Yes, that’s a lot of government agencies.
Then came the incessant coverage of every facet of Dry January—from innovation in non-alcoholic spirits to the culture of mindful drinking.
Maybe you attended the Mindful Drinking Fest or crafted a delicious delicious non-alcoholic cocktail. Perhaps you made it 31 days dry or went "dry-ish," pausing your Dry January for a few days to enjoy a tipple. Or maybe Dry January just annoyed you, and you’re eagerly anticipating February’s arrival.
Whatever your experience, experts were right: this was the biggest Dry January yet. Which begs the question: Is it time for a drink?
The good news is Dry January can improve well-being and boost your general self-efficacy—your belief in your ability to reduce drinking and make other positive changes. It also has a proven track record of helping high-risk drinkers regulate their consumption well beyond January.
But let’s be honest—some might feel tempted to toast the end of the month with a stiff drink, ending their dry spell. If that’s you, go ahead. You earned it. However, I’d recommend one small step first: grab a pen and paper and write down how you feel.
This isn’t a report and no one else needs to see it. If writing isn’t your style, try creating a vision board or taking a reflective walk instead. The point is this: don’t let those 31 days pass without a moment of reflection.
In your reflection, consider evaluating what worked for you, what didn’t, and what you might change next time. Maybe you forgot a friend’s birthday mid-month and felt like you had to celebrate with a drink. Or maybe you struggled at a particular bar because they didn’t serve non-alcoholic options, leading you to opt for a full-strength cocktail. Perhaps you simply couldn’t ignore the open bottle of wine from the holidays calling your name.
No judgment here. I’ve sipped more than a few Scotches that practically whispered my name on a cold winter evening. But here’s the thing: you can always try again.
Maybe this was your trial run for Dry January, or maybe this month just wasn’t the right time for a temporary abstinence challenge. Whatever the case, write it down. Imagine how you might approach things differently next time. Perhaps give yourself a pass on your friend’s birthday, scope out bars with solid non-alcoholic options, or lock the liquor cabinet on December 31st.
This practice isn’t just about Dry January—it can help you navigate how you drink February onward. The goal isn’t to go one month dry and eleven months inebriated. It’s about finding balance, and hopefully, Dry January helps you take a step toward that balance.
So, whether you’re planning for next year or deciding how to drink more mindfully in the months to come, take the time to reflect and learn. After all, progress isn’t about being perfect; it’s about showing up and, when you feel you haven’t quite reached your goal, trying again.
Congratulations to everyone who made it through the month. Whether you drank alcohol or not, it’s no small feat. Feel free to share your insights or any tips for those considering a temporary abstinence challenge in the future below.
What’s happening and what’s next…
Chris Marshall and myself were invited to speak to Audie Cornish on her show with CNN, The Assignment with Audie Cornish. We discussed the culture of drinking in America and the “Mindful Drinking Revolution.” 🎙️
Allison Robicelli asks in The Washington Post, “As NA wine improves, should its terminology get more sophisticated?,” including quotes from me on the topic. 🍷
On the latest episode of The Mindful Drinking Podcast, I discuss the Surgeon General’s Parting Prescription for America, including the “Triad of Fulfillment”: community, relationships, and meaning. 🎧
See me talk about innovation and non-alcoholic spirits on Fox News, “Many non-alcoholic products are 'innovative' today, says author — here's why.” 🎥
Thank you to Oar Health for your important work and sponsorship of Positive Damage! Learn more about how Oar Health can help you drink less or quit here.