How to Set Yourself Up for a Successful Dry January (and Beyond)
How to Set Yourself Up for a Successful Dry January (and Beyond)
Happy Holidays, and Happy Almost New Year!
As we close out another year, it’s a beautiful time to reflect on growth, resilience, and the possibilities that have unfolded in our lives. At my house, we call it "resiliency training." It’s a reminder that growth doesn’t happen without change, and change requires us to let go of the belief that something is missing.
If you’re someone who’s ready to explore what’s possible for your life, Dry January might already be on your mind. Maybe you’ve tried it before, or maybe this is your first time attempting a month alcohol-free. Either way, I want to share some insights to help you approach this year differently—so you can not only succeed but truly thrive.
Why Dry January Fails for Many
Let’s start with the common pitfalls people face when tackling Dry January. For most, the intention is solid: cut out alcohol for a month to reset and kick off the new year feeling fresh. But here’s where things often go wrong:
Piling on too many goals – In the excitement of a new year, people often decide to overhaul their entire lives. Along with not drinking, they commit to hitting the gym daily, eating clean, journaling, meditating, and more. These are all great goals, but stacking them together without preparation can lead to overwhelm and burnout.
Substituting alcohol with new habits – Many people try to replace alcohol with another habit they think will “fix” the craving—like drinking smoothies, binge-watching TV, or going to the gym. While distractions can help in the short term, they don’t address the root causes of why you drink or teach you how to meet your needs without alcohol.
Relying on willpower – White-knuckling your way through Dry January might work for a week or two, but willpower is a finite resource. Without deeper emotional and physiological support, it’s easy to fall back into old habits.
The Key to Success: Unlearning Alcohol
If you want Dry January to be more than a short-lived challenge, the focus needs to shift. The goal isn’t just to avoid alcohol for 31 days—it’s to unlearn the habit of alcohol and rewire your brain so it’s no longer your default solution for emotions or needs.
Here’s the truth: alcohol has likely become a bridge between your emotions and an unmet need. Whether you drink to relax, celebrate, cope with stress, or unwind, there’s an emotion driving the habit. To create lasting change, you need to replace that bridge—not with another habit, but with an understanding of your emotions and how to meet your needs.
Tips for a Successful Dry January
Make alcohol the only goal
Dry January should focus on unlearning the habit of alcohol—nothing more. Avoid the temptation to pile on additional goals like daily workouts or strict diets. Instead, channel your energy into understanding why you drink and how to support yourself without it.Understand your emotions
Pay attention to the emotions or circumstances that trigger your desire to drink. Are you celebrating? Feeling stressed? Bored? Lonely? By identifying these patterns, you can start creating intentional responses that don’t involve alcohol.Create intentional pathways
Instead of substituting alcohol with a habit like hitting the gym, create moments of intentional connection with yourself. For example, when a craving strikes, take a walk, journal, or listen to something inspirational. These actions aren’t meant to replace alcohol but to help you process emotions and build new beliefs.Count circumstances, not days
While it’s tempting to track the number of alcohol-free days, the real growth happens in circumstances. Instead of focusing on a streak, pay attention to how you navigate specific situations without alcohol—whether it’s a social gathering, a stressful day, or a celebration.Honor your natural cycles
For women, understanding your hormonal and emotional cycles can be a game-changer. For instance, you might find it easier to socialize during ovulation or a full moon but need more rest and quiet during the waning phase of your menstrual cycle. Aligning your choices with your natural rhythms can make Dry January more sustainable.
What to Expect as Your Body Adjusts
It’s important to know that going alcohol-free is a physiological process as much as an emotional one. Alcohol disrupts your natural hormonal balance, depletes feel-good chemicals like dopamine, and impacts your nervous and digestive systems. As your body adjusts, you might experience discomfort, cravings, or mood swings.
This is normal. The key is to focus on rebuilding your natural reward systems by creating intentional moments of joy, calm, and connection. But remember: the goal isn’t perfection—it’s progress.
The Five Shifts Process
This is exactly what I teach in my private coaching program and self-guided Stop Drinking and Start Living course. My Five Shifts Process helps you:
Move from avoidance to awareness.
Transition from quitting to committing.
Shift from judgment and shame to compassion.
Replace confusion with curiosity.
Transform isolation into celebration.
Through these shifts, you’ll learn how to process emotions, regulate your nervous system, and tap into your divine feminine intuition—creating sustainable, predictable results that go far beyond Dry January.
Dry January as a Gateway to Transformation
Dry January can be more than just a month-long experiment. It can be the first step toward a life where alcohol is no longer part of the equation—because you’ve outgrown it.
If you’re ready to do Dry January differently this year, I’d love to support you. In my private coaching program, we’ll create a personalized plan to help you unlearn alcohol, rebuild your emotional pathways, and step into a life of vibrancy and empowerment.
Make 2025 the Year You Break Free
The New Year is the perfect time to set a new intention for yourself, one that centers around your growth, your needs, and your inner wisdom. You already have everything you need within you—it’s just about removing the layers of conditioning that tell you otherwise.
If you’re ready to step into this journey, I invite you to schedule a free consultation. Let’s talk about what Dry January (and beyond) could look like for you.
Here’s to a year where alcohol is no longer part of the conversation—because you’ve moved on to bigger, better things.
Happy New Year,
Mary
