Doing Dry Jan? This post is for you! How to keep going and finish strong

[SaskiaHU]

Congratulations! You’ve made it halfway through Dry January. As we reach the middle of the month, it’s a fantastic moment to reflect on your journey so far and gather some extra motivation to push through to the finish line.

This is the point where many people start to waver in their new year’s resolutions—in fact, research shows that most people abandon their New Year’s resolutions by mid-January, with January 17 often cited as “Ditch New Year’s Resolutions Day.”

But you don’t have to be part of that statistic.

Let’s explore why this stage is crucial and how you can power through the next two weeks!

Why the Two-Week Mark is a Pivotal Moment

By now, the novelty of Dry January may be wearing off. The initial excitement and momentum have faded, and the challenges of staying alcohol-free may feel more apparent. Social gatherings, habitual cravings, or simply the comfort of a drink after a long day can start to feel more tempting. This is entirely normal—and also a sign that you’re building resilience.

The two-week mark is often when habits either begin to solidify or fall apart. This is because the initial willpower that carried you through the first days is finite, and true habit change requires consistency and purpose. It’s the perfect time to reassess your “why” and implement strategies to keep going.

5 Tips to Reach the Dry January Finish Line

Revisit Your Motivations

Think back to why you started Dry January. Was it to feel healthier, sleep better, save money, or reset your relationship with alcohol? Write down your reasons again and keep them somewhere visible as a daily reminder.

Celebrate Your Progress

Take a moment to appreciate how far you’ve come. Whether it’s better sleep, improved focus, or the satisfaction of sticking to your goal, small wins are worth celebrating. Treat yourself to something special (a self-care day or a new book, perhaps) to mark your halfway milestone.

Plan for Trigger Moments

Social events and stressful days can test your resolve. Prepare in advance by bringing non-alcoholic alternatives to gatherings or practicing what you’ll say if someone offers you a drink. Remember, saying “No thanks, I’m doing Dry January” is perfectly valid.

Mix Up Your Routine

If boredom or routine is making you crave a drink, shake things up! Try a new activity, experiment with mocktail recipes, or start an evening ritual like journaling or a calming yoga session. Distraction can be a powerful ally.

Lean on Support

Share your journey with friends, family, or online communities. Accountability can make a huge difference, and hearing others’ success stories might inspire you to keep going.

The Benefits Are Just Beginning

If you’re finding it tough, remind yourself of the long-term benefits waiting for you. Studies have shown that a month without alcohol can:

- Improve liver health by reducing fat levels by 15%.

- Boost sleep quality, with many participants reporting 67% better rest.

- Enhance mental clarity and focus.

- Save money

These positive changes are more noticeable as the month progresses, so the best rewards are yet to come.

Visualize the Finish Line

You’re already halfway there! Picture yourself on February 1st, looking back on a full month of accomplishment. The pride you’ll feel in sticking to your goal will be worth it. Even if you’ve slipped up, don’t let it derail you—every day alcohol-free is a win.

Stay committed, stay focused, and remember: you’ve already done the hardest part. Let’s make the second half of Dry January even stronger than the first.

[AussieNeil]

In this week's Your Local Epidemiologist newsletter, open.substack.com/pub/yourl... there's a timely section including the attached table showing how three different USA federal reports compare in respect of the disease risks and benefits associated with moderate drinking. To quote:

"Another report warns against moderate drinking: Confused?

A new federal report statnews.com/2025/01/14/alc... has entered the conversation on the harms of moderate drinking. Their conclusion: the risks of drinking increase with increased consumption, even what’s considered “moderate.”

This adds to two other recent reports (one from the U.S. Surgeon General hhs.gov/surgeongeneral/prio... and another from the National Academies of Science nap.nationalacademies.org/c... ) that will inform the 2025 Dietary Guidelines on whether the U.S. government recommends moderate American drinking.

(Attached) Table comparing the alcohol reports, created by YLE because this is all so confusing

While these reports agree on some things, like moderate drinking’s impact on cancer risk, they don’t agree on everything, like the risk of all-cause mortality or how to weigh the benefits and risks. This is mainly because of different methodologies, weak underlying studies (for example, no randomized controlled trials, but these are not always recommended), and questions into conflicts of interest with Congress and the alcohol industry.

In general, scientists agree that alcohol isn’t great for you. And the risk of alcohol consumption compounds when there are other health considerations, including comorbidities (like obesity or a chronic condition), genetic predispositions, and other health behaviors (like smoking)."

Neil

Comparison of 3 different USA government reports on health risks of moderate drinking

[Chester1975]

I’m two weeks in and have a social event on the 1st of Feb where I will have my first drink. Then it’s back to doing another full month without alcohol. I can honestly say that my sleep has improved. Clarity and brain fog has improved and my husband’s snoring has virtually diminished. So to everyone doing due January, keep up the good work and thank you Saskia for the lovely post, to remind and to encourage this Community. Have a lovely weekend xxx

[NagaTime]

I'm not giving up alcohol. I did that last year for the entire year and it made not a jot of difference to how I felt. I greatly enjoy my glass of red wine with my main meal each day - the enjoyment being doubly important within the misery of downing all these tablets each day, and every day. As I read in a book of Buddhist essays recently: 'Longevity and living are two different things'. I'll drink to that.

[nossib in reply to NagaTime]

I have always been a very moderate drinker but definitely agree with Naga Time, that there is nothing wrong with a glass of wine when having a main meal or dining out and a cheese board definitely requires a glass of wine. I also enjoy the occasional brandy & gingerale. Deprivation, unless specifically required, is as bad as having drink or food, etc to excess...All things in moderation, I say and variety is the spice of life.

[renancarlos]

Being almost 4 years alcohol-free, I can say this is a life-changing decision! It not only helps you sleep and maintain weight, but also forces you to look inside yourself and face the reasons you were drinking in the first place.

However, it is not easy at all. Social gatherings were the most challenging situations for me. If it helps you at the start to feel less uncomfortable, just say you are on medication and can't mix the medicines with alcohol.

[Vonnegut]

When I was first diagnosed with PAF and it was suggested I reduce my alcohol intake, I gave up the small glass of wine I had with evening meals and my husband joined me. I also stopped making (and drinking) sloe gin and can’t say I’ve missed it.

[janedivney]

I don’t drink but every day of January is a challenge anyway 🤣 It’s just such a miserable month!

[Biker88]

I have been dry ever since my medicine packets said don’t drink alcohol, I do miss my odd glass of wine and a small scotch, but for me mixing alcohol and meds is a no go.

[trotter123]

Made it! Now I propose to carry on with just an occasional, and very moderate drink.