With alcohol-free months such as ‘Dry January’ or ‘Sober October’ gaining popularity in recent years, many people are exploring semi-sobriety by having a break from alcohol, or drinking less. We talk about the benefits of participating in a dry month, and helpful hints to help you get through it.
In this Episode:
- 04:40 – Tips for Longevity and Living Well from People in their 90’s: Staying Connected
- 09:10 – What is Dry January? The Emerging Sober Curious Trend and Benefits
- 13:05 – Helpful Hints for Taking a Break from Alcohol
- 15:43 – Discussion with Charlie: It’s all About Moderation
- 26:13 – “Grief is Like a Really Ugly Couch”, from Leaving Time by Jody Picoult
- 27:05 – Outro
What happens when alcohol isn’t part of the picture, even for a short time? In this episode of Everyone Dies, we explore the origins of Dry January and what research shows about taking a break from alcohol.
From improved sleep and mood to better energy, focus, and long-term changes in drinking habits, the benefits often go beyond what people expect. Learn practical, supportive strategies that help make a pause easier-whether you’re sober-curious, cutting back, or simply interested in what you might notice when alcohol takes a back seat.
What are the Health Benefits of Taking a Pause from Drinking (Dry January)
Dry January became an official campaign in 2013 and has since exploded in popularity. Dr. Piper, CEO of Alcohol Change UK said about the challenge, “We think of it sometimes like a fire break, like you have a gap between the trees in a forest in order that the fire can’t spread, it stops your alcohol [use] getting worse and worse over time.”
We can point out the obvious benefits such as consuming fewer calories and saving money. But the reality is, the benefits of not drinking are linked to improved psychological and physical health that include:
- Weight loss and and improved insulin resistance
- Lower blood sugar
- Lower blood pressure
- Improved liver function as well as decreased liver fat
- Better mood
- Improved sleep
- Greater energy
- Greater Concentration
Even people who just reduced their alcohol use for the month (called Damp January) experienced benefits.
What is “Sober Curious?”
The term ‘sober curious’ came from a book by Ruby Warrington in 2018 and has since grown in popularity, particularly among younger people and on social media. By being mindful of how, when and why they drink alcohol as well as focusing attention on health and well-being, people can make informed decisions about their drinking behavior.
Want to Take a Break from Alcohol? Here’s Some Tips to Help You
Keeping notes before and after your break is a great way to observe changes and possible benefits. Note when, what and how much you drink, your mood, weight, energy levels, and money spent/saved. Alcohol Change UK‘s TryDry apps can help you do just that: Use the app for the Dry January® challenge, the Try Dry® Anytime Cut Back Challenge and Try Dry® Anytime 31 days.
Make social choices that support your goal. Participating in a challenge such as Dry January can help alleviate any social pressure, because thousands are participating at the same time. It’s easy to wave off a drink saying “I’m doing Dry January.” But don’t let that stop you from choosing any month. Getting social media support can also be a big win.
Don’t do it alone. For many people, drinking is associated with celebrating the weekend, or is a part of relaxing with friends. You can find ways to incorporate the social aspect and have the same fun by getting a buddy (or several!) to participate with you.
Find non-alcoholic alternatives to your usual drinking habits. There are numerous no/low alcohol beers, wines, even whisky as well as mocktails. For a complete break you can also drink as tea, flavored water or fancy coffees. Head over to Some Good Clean Fun for Non-Alcoholic Drink Reviews, Recipes & Alcohol-Free Lifestyle Inspiration
Considering a Break from Alcohol?
If you’re wondering whether taking a break from alcohol might tell you something about yourself, think of this as an invitation—not a challenge. You don’t have to quit forever, do it perfectly, or even do it in January. A pause can be enough to notice what helps, what changes, and what you want to carry forward. And sometimes, that kind of awareness is the most meaningful outcome of all.
Related Content:
- S5E27: Preventable Death – Learn the Factors to Better Your Odds
- S5E45: Why Does Cancer Exist? Empower Yourself With Understanding
- S5E32: USA’s Falling Life Expectancy, and Deaths of Despair
- S5E16: Colorectal Cancer is Increasing in the Young: What You Need to Know
References:
- People in Their Nineties Share Tips for Longevity and Living Well
- Leaving Time by Jodi Picoult
- de Visser, R. O., & Piper, R. (2020). Short- and longer-term benefits of temporary alcohol abstinence during ‘dry January’ are not also observed among adult drinkers in the general population: Prospective cohort study. Alcohol and Alcoholism, 55(4), 433–438. https://doi.org/10.1093/alcalc/agaa025
- Strowger, M., Meisel, M. K., Uriarte, S., & Colby, S. M. (2025). A scoping review of Dry January: evidence and future directions. Alcohol and alcoholism (Oxford, Oxfordshire), 60(5), agaf057. https://doi.org/10.1093/alcalc/agaf057 A scoping review of Dry January: Evidence and future directions
Resources:
- Alcohol Change UK
- The Dry January® challenge Sign up for free motivational emails to get daily tips, inspiring stories, and expert advice to help you stay dry this January
- TryDry App to help you cut down
- The origins of ‘Dry January,’ explained | NPR
- 10 Years of Dry January: Top 3 Foods For Arthritis Sufferers
- Dry January Challenge: What to Expect & How to Win Your Alcohol-Free Month | Clear Behavioral Health
- Dry January Tips for Success From Therapists
- Dry January 2026 – A Realistic Guide To Making It Work
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