Happy New Year. As we are now halfway through the first month of 2026, I decided it would be appropriate to examine the Dry January movement, which has gained traction over the last several years.

Some of you may have started the month with good intentions, while others may be going strong, and still others may be interested in giving the idea a second look.

It’s not too late. It’s never too late to ask yourself if something — like alcohol — fits into your lifestyle and to consider making changes.

Dry January was popularized in England in 2011 after Emily Robinson, who was training for a marathon, decided to abstain from alcohol for the month. Alcohol Change UK trademarked the campaign in 2013, and the phenomenon has since grown in popularity.

I love thinking about how a seemingly small, individual change can blossom into something so powerful. Remember that whenever you consider making changes, even small actions can have profound effects.

If you are thinking about abstaining from alcohol this month, there are a few things that may help you succeed. Identifying your personal motivation is huge. It’s tough to approach a change in behavior or habit if you don’t see any potential benefit. And your motivation doesn’t need to be training for a marathon — although that works, too.

Would you simply like to experience a clearer head? Would not drinking support your weight-loss goals? Improve the outcomes of your blood work-ups? Improve your relationships?

A concrete benefit and motivator could be that you put aside money you would have spent on alcohol and save it for a special treat down the road.

Whatever it is, make sure to know why you’re choosing not to drink.

Let people know what you’re doing so that they can support you. Also, as I’ve said in previous columns, if you can buddy up with someone else, then you’ll likely have better success at reaching your goal.

It is also helpful to identify the times, situations, or rituals that you associate with drinking. If your habit is to get home and unwind with a drink or two at night, then make a conscious plan for what you will do instead.

A note of caution: For people who have been drinking heavily — either daily or binge drinking — the withdrawal process of stopping suddenly can be extremely dangerous, even fatal.

What is “drinking heavily?” According to the Centers for Disease Control and Prevention, binge drinking is four or more drinks for women, or five or more drinks for men, during an occasion. Heavy drinking is eight or more drinks for women, or 15 or more drinks for men, during a week.

Symptoms of alcohol withdrawal can include anxiety, jitters, shakiness or trembling, irritability, sweating, extreme fatigue, nausea, vomiting, loss of appetite, headaches, and difficulty sleeping. Some people may experience seizures when withdrawing from alcohol.

If you have ever experienced withdrawals when cutting back or quitting alcohol in the past, or if you have been drinking daily for a while, talk with your primary health care provider about safe ways to quit drinking. If you are in crisis, reach out to emergency medical personnel immediately. You may need medical supervision to help your body withdraw safely.

There is no shame in asking for help. I repeat: THERE IS NO SHAME IN ASKING FOR HELP. The field of addiction medicine has come a long way in understanding the physical and psychological processes of addiction and treatment.

People who have walked the walk of addiction and recovery are there to walk with you and help. Peer support through programs such as Alcoholics Anonymous, counseling with a licensed therapist, spiritual direction with a trained director, and the motivational assistance of a certified life coach are all resources that can provide help.

I’d like to challenge you to broaden the scope of Dry January. Take a look at other addictive substances or compulsive behaviors that you could be “dry” of this month, including: nicotine, caffeine, THC (don’t let anyone tell you marijuana is “not addictive” — marijuana is a psychoactive substance and it is absolutely habituating and can be addictive), any non-medically indicated OTC or recreational substance, shopping, social media, news, pornography, masturbation, compulsive exercise, sugar over-eating, lying, gaming, compulsive screen time, gambling, raging, and collecting things.

This is by no means a comprehensive list, but did any of those cause you to cringe at all? If so, maybe that’s the first thing you need to take a look at.

If you do choose to abstain from alcohol or anything else, really pay attention to what you notice as a result. How do you feel? What else changes in your life as a result? How easy or difficult is it? What is different about how you manage your time, feelings, stressors, relationships, etc.? What did you love about it? What didn’t you love about it?

Dry January can be an excellent opportunity for you to assess different levels of influence that alcohol, drugs, and other addictive or compulsive behaviors might be having on your life. 

If you choose to take on the challenge, please do so with an open mind, curiosity, and a spirit of adventure. You might discover some very interesting things as a result.