Dry January is an opportunity to reset habits, boost wellbeing and explore a more mindful relationship with alcohol …
The new year is the perfect time to clean up your act. National independent charity Drinkaware‘s 2025 Barometer shows a growing willingness among adults to moderate their drinking habits through alcohol-free periods. More than 63 per cent of adults who drink say they have tried – or are willing to try – avoiding alcohol as a moderation tool, compared to an impressive 80 per cent of 18 to 24 year olds.
Drinkaware CEO Dearbhla O’Brien said; “Dry January gives people a chance to reflect on how alcohol shows up in their lives. Not everyone feels fully supported when trying to make positive changes around alcohol, but every alcohol-free day makes a difference – whether your goal is better sleep, improved health or simply feeling more in control. The barometer shows a real cultural shift towards more mindful drinking.”
Drinkaware is encouraging people to start small – even 48 to 72 hours can make a noticeable difference. Within the first few days, the body begins to detox, sleep stabilises, and motivation to eat well and exercise can increase. After only a week, many people report a calmer nervous system, improved hydration, better sleep and fewer headaches. By the two-week mark, the brain begins to “rewire,” supporting improved focus and mood. Digestion and immunity can also benefit as the body recovers from the irritant effects of alcohol. After three weeks, people often experience more energy and reduced blood pressure. By the end of the month, giving the liver a break can significantly support its ability to repair and remove contaminants for long-term gains in physical health and mental wellbeing.
5 TOP TIPS TO TRY
1. Set intentions: Jot down why you want to take a stop drinking – from improving your health to saving money or simply taking a break.
2. Explore alcohol-free alternatives: There are many AF drinks on the market, so finding enjoyable options helps to reduce temptation.
3. Reimagine your social calendar: Suggest alternative social plans such as meeting in cafés, going on walks, a cinema trip or visiting a gallery.
4. Plan ahead for tricky moments: Think about how you’ll respond if someone offers you a drink. A simple “I’m doing Dry January” or “I’m taking a break from drinking” is enough.
5. Track your progress: Free online tools can monitor your alcohol-free days – seeing your progress can be motivating. Remember, it’s one day at a time – if you slip up, start again.
