Sober Curious? Here’s a Dietitian’s Guide to Doing Dry January Right

If you’re thinking about trying Dry January or simply re-evaluating your relationship with alcohol this new year, you’re not alone.

The “sober curious” movement, along with month-long alcohol-free challenges, has been gaining momentum for over a decade, especially among young adults (1, 2). 

And the surgeon general’s new advisory warning about the link between alcohol and cancer has only heightened people’s interest in taking a break from booze for health reasons. 

If you’re among the sober curious, here’s your complete guide to navigating Dry January, creating a new relationship with alcohol, and making healthier choices year-round.

What is Sober Curiosity?

Sober curiosity is a lifestyle approach that encourages people to explore their relationship with alcohol without necessarily committing to full sobriety (2). 

This exercise allows you to reflect on when, why, and how much you drink—empowering you to make mindful decisions rather than drinking out of habit or social pressures.

It’s about asking yourself, “Is alcohol serving me?” and evaluating the health, wellness, and emotional impacts of your drinking habits.

For some, the answer is “No, it’s not serving me,” and a period of sober curiosity may ultimately result in their decision to quit drinking alcohol altogether. This may represent the ideal outcome for some, as recent studies suggest that total abstinence from alcohol is the healthiest option (3). 

But, for others, becoming sober curious simply encourages the development of more mindful drinking practices that better align with their long-term health goals. 

Drinking less is always better than drinking more. So, whether sober curiosity prompts you to stop drinking or to drink more mindfully, it’s a positive step for your physical and mental well-being. 

History of the Sober Curious Movement 

The Dry January Campaign

Sober curiosity has been around for decades, but it really gained traction with the first Dry January campaign by Alcohol Change United Kingdom in 2013 (4).

While it may seem short, abstaining from alcohol for one month is long enough to experience noticeable shifts in physical health and mental well-being (5). 

Surveys have shown that the first Dry January helped participants greatly reduce risky drinking habits, with 70% drinking less six months later and nearly 25% moving from harmful to low-risk drinking levels (4).

So, Dry January took off, becoming an annual challenge where millions worldwide abstain from alcohol for the month (4). This practice has helped many people discover the benefits of sobriety and sparked a deeper interest in sober curiosity.

The Phrase “Sober Curious”

“Sober curious” was later popularized by author Ruby Warrington in her 2018 book “Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol.” 

Warrington highlighted the benefits of questioning our cultural norms around alcohol consumption and prioritizing sober living (6). 

But, she does not frame it as an all-or-nothing choice; instead, it can be seen as a way to:

• reclaim health
• provide personal empowerment
• and boost overall effectiveness in life (6)

Health Benefits of Going Alcohol-Free

The rewards of an alcohol-free month are undeniably appealing.

Many report saving money, feeling more in control of their drinking, and gaining insights into their habits and enjoyment without alcohol (7, 8). 

Here’s a glimpse of the reported physical and mental gains (7) you might also look forward to:

• Better Sleep: Alcohol disrupts sleep patterns, meaning more nights of waking up tired (9). Take a break, and you’ll likely sleep deeper and wake more refreshed.  
• Boosted Energy: With better sleep and no alcohol hangovers, expect more steady energy throughout your days (9).
• Improved Mental Clarity and Mood: Dry January gives your brain a breather, sharpening your concentration and reducing stress levels (7, 10).  
• Weight Loss: Depending on your typical habits and overall diet, going alcohol-free for a month may result in weight loss. This is because alcohol is high in empty calories, promotes inflammation, and often leads to snacking or poor food choices (11, 12). 
• Better Hydration: Alcohol is a diuretic, meaning it dehydrates your system (13). Cutting it out can help your body retain more water, leaving your skin healthier, supporting regular digestion, and supporting brain functions (14).  

Additionally, taking a break from alcohol for just one month may help lessen inflammation, aid in cellular repair, and enhance liver function (15). It may also help lower blood pressure (16).

Even if you don’t notice immediate changes, rest assured that your body gains both short- and long-term benefits from avoiding alcohol.

Dry January (or Any Month!) Dos and Don’ts 

Some preparation and mindful strategies can help you have a better Dry January. Here’s how to set yourself up for success during your alcohol-free month and the rest of the year that follows:

1. DO Stock Up on Alternatives 

Get ready for your next social gathering or a relaxing night at home by stocking up on alcohol-free alternatives. Replace alcohol with options like sparkling water, herbal teas, or mocktails, ensuring you have refreshing choices on hand for any occasion.

With an increasing variety of zero-proof spirits, beers, and wines available, it’s easy to feel included in social settings without the alcohol. Just remember, most mocktails aren’t calorie-free, so sip mindfully and stick with unsweetened options!

2. DO Stack Healthy Habits 

Dry January is the perfect opportunity to build healthy habits that boost your overall well-being.

By stacking positive practices like eating right or exercising alongside staying alcohol-free, you can create momentum and increase your motivation to stay on track.  

Plus, combining healthy habits will leave you feeling even better, with benefits lasting long after January ends. 

3. DO Keep Track of Your Experience 

Take note of how you feel during Dry January.

Journaling about your moods, energy, and changes in your cravings, body weight, or sleep patterns can help deepen your understanding of the effects of your alcohol habits.

4. DO Explore More Alcohol-Free Activities

Instead of relying on alcohol for entertainment, use this time to discover new hobbies and activities that don’t involve drinking. Consider joining a gym, taking a cooking class, or attending workshops or events that interest you.

You could also pick up some sober-curious reading materials for inspiration or ask friends to meet up at places that don’t serve alcohol—or at least offer great mocktails.

5. DON’T Replace One Bad Habit with Another

It’s important to not just replace alcohol with another potentially harmful habit, such as binge eating or excessive caffeine consumption.

Instead, find healthier ways to cope with stress or unwind, such as exercise, meditation, or spending time in nature.

6. DON’T Go It Alone 

Let friends, family, or coworkers know you’re participating in Dry January. Better yet, encourage them to join you!

You can make it official by signing up for the Dry January Challenge through Alcohol Change UK (17).

Sharing your journey with others creates accountability and makes it easier to stay on track while exchanging experiences along the way.

If you find Dry January particularly challenging, consider seeking additional support from a mental health professional or join a support group for guidance. You never have to go through Dry January on your own.

7. DON’T Be Too Hard on Yourself 

Slip-ups happen. If you have a drink, don’t abandon the challenge entirely. Reflect, reset, and keep going—it’s about progress, not perfection.

If you feel tempted to keep drinking, pause and consider whether you’re falling into an all-or-nothing mindset. This way of thinking can affect not just alcohol but also areas like diet or exercise. 

Instead, focus on cultivating balance, giving yourself grace, and getting back on track.

8. DON’T Stop Being Mindful About Alcohol After Dry January

At the end of Dry January, take time to reflect on your experience and celebrate your progress.

Whether you choose to continue abstaining from alcohol or not, it’s important to remain mindful of your drinking habits and make conscious choices that align with your overall health goals year-round.

How to Get Sober Curious All Year 

Dry January doesn’t have to be the end of your sober curiosity. If you loved the way you felt during your alcohol-free experiment, here are ways you can incorporate mindful drinking into the rest of the year:

• Set Boundaries: Consider limiting alcohol consumption by reserving it for just one or two days a week or month, drinking in moderation when you do. Even better, save it for special occasions.
• Share Your Experience: Talk to your friends and family about your sober curiosity journey. They might be inspired to join you or support you in sticking to your goals.
• Find Sober-Friendly Social Groups: Join communities hosting ongoing alcohol-free events like sober brunches, fitness classes, trail hikes, or book clubs. 
• Continue to Track or Journal: Use a tracking app like MyFitnessPal or keep a journal to monitor how much you’re drinking and how it makes you feel. Stay aware of your “whys” regarding drinking versus abstaining. 
• Educate Yourself: Read books or attend workshops on mindful drinking and the impact of alcohol on your body. The more knowledge you have, the easier it may be to make informed and mindful choices about your consumption.
• Celebrate Small Wins: Celebrate it as a personal win each time you choose sobriety. Be proud of yourself for embracing positive change and breaking free from societal pressures and expectations.

Through small, consistent practices, you’ll find that building a more intentional relationship with alcohol becomes second nature.

Frequently Asked Questions (FAQs)

The Bottom Line 

Participating in the sober curious movement is a meaningful step toward living more healthfully and intentionally.

Dry January can be the perfect starting point—offering short-term health benefits like better sleep, more energy, and improved focus. But the real magic lies in stepping back and re-examining long-term habits. 

Even if you’re not ready to eliminate alcohol entirely, showing curiosity about its role in your life is still a step toward greater health and happiness.

This new year, make yourself a priority.

Download the MyFitnessPal app to track your fluid intake, plan healthy meals, and stay consistent as you take on this low-stress, high-impact challenge to transform your relationship with alcohol. 

Your body—and mind—will thank you.

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