‘Dry January’ Can Be A State Of Mind For The Entire Year

Feb. 5, 2021: Originally published in Forbes.

Dry January came and went, did you even notice? If you didn’t, it’s completely understandable: there were multiple competing news events in the first four weeks of 2021. In a time of domestic turmoil across multiple fronts, it’s easy for small-scale things, such as Dry January, to skip by unnoticed.

But in a way, 2021’s tumultuous introduction is a good test for those hoping to make zero-proof drinking more than just a one-time event. Because there will always be something happening, either in the news or in one’s personal life, that intrude into a mindful drinking state of mind.

Just as “A Christmas Carol” concludes with Scrooge learning to keep the spirit of Christmas alive in his heart for the entire year, getting through Dry January can set you up to be more aware about drinking for the months ahead. Studies have found that taking time off from drinking, even as little as one month, showed lasting impact, such as fewer hangovers, fewer units consumed and fewer days drinking. This comes against a background that suggests that some people are drinking more in the pandemic, but also reconsidering their choices as a result.

So how do you sustain that motivation as the collective deadline of Dry January fades into memory? Below are some ways to, like Scrooge, be mindful and zero-proof all year long.

Look to Social Media

There’s a vibrant sober and sober-curious community online, in particular on Instagram. Follow accounts such as Tempest (@JoinTempest), Listen Bar (@ListenBar), Sober & Social (@Soberandsocial_) and Ruby Warrington (@RubyWarrington).

Zero proof and mindful drinking accounts offer tips on how to frame the challenges of non-alcoholic drinking, such as “Reconnect to your intentions,” according to a recent post by Tempest, who also suggests telling yourself affirmations such as “I’m proud of the work I did.” Tempest is also spearheading a “rituals” month, aimed at giving people tools to integrate mindful drinking into their lives with positive and affirming practices.

Speaking of Social, Bring Mindful Drinking to Your Parties

In “The Dry Challenge: How to Lose the Booze for Dry January, Sober October and Any Other Alcohol-Free Month,” author Hilary Sheinbaum suggests throwing themed non-alcoholic parties and asking friends to bring no-proof hostess gifts. She also lists ways to sidestep unexpected temptations, such as how to avoid drinking while on vacation, and enlisting friends in non-alcoholic game nights.

Keep the Goals But Don’t Get Overwhelmed

Alcohol Change, the British non-profit that popularized Dry January, suggests that just as Dry January had a finite deadline, the best way to think about dry challenges is to plan them for weeks or a month a time. “It might also help to think about your sobriety as something which you can always change – you’re not sober forever, you just don’t drink right now,” a recent blog post states. “You can change that whenever you feel like it.” For that still want to drink, but drink less, the organization suggests keeping track of drinking through apps or journals. Much like seeing how much sugar you consume while trying to diet, putting real numbers down in a journal can be the motivation you need to stay within your boundaries.