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Takeaways From Dry January | Tips On Building Healthy Habits

January is quickly coming to an end, and many of us may have participated in the popular annual trend known as Dry January. For some, this month-long commitment to abstaining from alcohol can be a powerful exercise in mindfulness. It may be perceived as a challenge, a reset, or a way to kick off the year with healthier habits. For others, it may be a step forward in their journey towards transforming their relationship with alcohol. While motivations may vary, there are some valuable lessons we can learn from Dry January to help us to create lasting change in our drinking and in other areas of our lives, all year long.

4 Takeaways From Dry January For Healthier Habits

Setting Intentions Is A Powerful Tool

We usually start Dry January off by setting a clear and deliberate intention—to abstain from alcohol for an entire month. We may establish our “why,” or the reason for this decision. It can be to improve our health, reduce our alcohol intake, or try a new challenge with friends. When we start any process of change with a specific intention, we are relying on more than just willpower or chance to help us succeed. Instead, our sense of purpose can make the commitment easier to maintain, even when faced with challenges. And this is where our power lies. 

Similarly, when building habits throughout the year—like exercising more regularly or better managing stress—setting a clear intention can help keep you grounded. It provides clarity and reinforces motivation. It can also prevent you from feeling overwhelmed by external pressures or distractions.

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For example, if your “why” for exercising more often is to increase daily energy and improve your seasonal depression, your intention can help you push through days when motivation is low. You may be more inclined to head to the gym or go on a walk when you remember that you want to perform well at work the next day, or that you want to be more present with your family.

By staying connected to our “why,” we can align our actions with our values. Over time, this can help us build lives that nurture our well-being and reflect our most authentic selves.

As Dry January comes to a close, reconnecting with your goals and values can also help you make decisions about what you’d like your alcohol use to look like moving forward—whether that’s committing to sobriety longer-term, reducing or moderating your consumption, or simply being more mindful about how and when you drink.

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Celebrate Progress, Not Perfection

Dry January may call for a month of abstinence from alcohol, but it doesn’t always go perfectly or smoothly. And that’s okay! Progress often looks like small, consistent steps rather than flawless execution. Each alcohol-free day is a victory worth acknowledging and celebrating. 

By taking Dry January one day at a time, knowing that the smaller actions build up to bigger successes, we can exercise powerful self-compassion and resilience. If we slip up and have a drink after a stressful day or social gathering, it doesn’t mean the challenge is over. Instead, we can reflect on what led to that moment, learn from it, and adjust accordingly.

Replacing the beer in the kitchen with a journal or yoga mat can serve as a gentle cue to turn to mindful practices instead when we are feeling stressed. We can also choose to attend social gatherings that aren’t based around alcohol, or we can plan ahead of time to consume alcohol-free beverages. 

Each misstep becomes an opportunity for growth, reinforcing the fact that change isn’t a test of perfection, but a practice in resilience and self-compassion. Remember, the effort we put in every day is something to be proud of. By shifting our mindset from “I need this to be perfect” to “I am trying my best, and I celebrate my wins,” Dry January can become a powerful exercise in practicing grace and fostering sustainable growth throughout the year.

Related Blog: From Perfectionism to Progress: How To Adopt a “Good Enough” Mindset

Build Your Support System For Success

Dry January offers us a chance to practice seeking and accepting support. This may feel vulnerable at times, but vulnerability is a strength, not a weakness. Besides, change is easier when we don’t go at it alone. We can share the goal with a friend or join a community of like-minded people. Having a system of accountability reinforces commitment to our goals and our motivation for change. 

When we enlist the support of a therapist, friend, or a family member to check in on us, we increase our likelihood of success. We may even ask a friend or family member to join us, because accountability fosters a sense of responsibility. Knowing that someone is rooting for us—or that we are supporting each other and sharing in similar challenges—creates a feeling of shared commitment.

When motivation wavers, accountability makes it easier for us to stay on track. And social support is a key factor in creating lasting change. When we feel seen and encouraged, we are more likely to persevere through challenges. By learning to rely on others and, in turn, ourselves during Dry January, we can develop skills and habits that support our well-being throughout the year. 

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Expect and Embrace Setbacks

Challenges are inevitable when working toward any goal, and Dry January teaches us that setbacks are neither surprises nor failures. They are simply part of the process and powerful opportunities to learn.

We will inevitably face moments of struggle and temptation because change is hard–period. And this is largely due to our brain’s wiring. When we are accustomed to certain routines, our brains’ default mode is to resist change and strive to maintain the status quo. So, if you’re used to having a glass of wine after work or a cocktail with friends during dinner, you’ll likely experience significant resistance to breaking these habits.

Since change places us in unfamiliar territory–even when it’s good for us–it is perceived as a threat by our well-meaning, protective brains. Which is why making any meaningful change in life requires time, repetition, and a healthy dose of resilience.

The next time we find ourselves feeling frustrated that we indulged in a margarita, chose Netflix over the evening walk, or shied away from speaking up during a work meeting, we can choose not to judge ourselves or give up on the goal altogether. Instead, we can remind ourselves that this setback is a natural part of the change process, reflect on what triggered it, and use that insight to make a plan for next time. 

By expecting obstacles and using them as learning opportunities, we strengthen our ability to create meaningful, sustainable improvements in every area of our lives. We can use this knowledge to help our brains work for our goals, rather than against them.

About Esther Kwon

Esther Kwon is Stella Nova’s Intake & Administrative Assistant, and helps support new clients as they’re getting started at Stella Nova. She aims to make every new client feel comfortable, safe and supported as they work together to find a match. Her favorite self-care is doing yoga, journaling, rock climbing, crocheting, skateboarding, and snowboarding. 

If you’re ready to begin your therapy journey, we’re here to help. Get in touch for a free 20-minute consultation to get started today! 

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