Sober Curious? Here’s a Dietitian’s Guide to Doing Dry January Right

[ad_1] <img width="800" height="502" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/01/sober-curious-dietitian-guide-1024x643.png" class="attachment-large size-large wp-post-image" alt="Sober Curious? Here's a Dietitian's Guide to Doing Dry January Right | MyFitnessPal" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/01/sober-curious-dietitian-guide-1024x643.png 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/01/sober-curious-dietitian-guide-300x188.png 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/01/sober-curious-dietitian-guide-768x482.png 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/01/sober-curious-dietitian-guide.png 1504w" /> In case you’re serious about making an attempt Dry January or just re-evaluating your relationship with alcohol this new yr, you’re not alone.

The “sober curious” motion, together with month-long alcohol-free challenges, has been gaining momentum for over a decade, particularly amongst younger adults (1, 2).

And the surgeon common’s new advisory warning concerning the hyperlink between alcohol and most cancers has solely heightened folks’s curiosity in taking a break from booze for well being causes.

In case you’re among the many sober curious, right here’s your full information to navigating Dry January, creating a brand new relationship with alcohol, and making more healthy selections year-round.

What's Sober Curiosity?

Sober curiosity is a way of life strategy that encourages folks to discover their relationship with alcohol with out essentially committing to full sobriety (2).

This train means that you can replicate on when, why, and the way a lot you drink—empowering you to make aware selections moderately than ingesting out of behavior or social pressures.

It’s about asking your self, “Is alcohol serving me?” and evaluating the well being, wellness, and emotional impacts of your ingesting habits.

For some, the reply is “No, it’s not serving me,” and a interval of sober curiosity could finally outcome of their resolution to give up ingesting alcohol altogether. This will likely characterize the best consequence for some, as latest research recommend that complete abstinence from alcohol is the healthiest possibility (3).

However, for others, turning into sober curious merely encourages the event of extra aware ingesting practices that higher align with their long-term well being targets.

Consuming much less is all the time higher than ingesting extra. So, whether or not sober curiosity prompts you to cease ingesting or to drink extra mindfully, it’s a optimistic step in your bodily and psychological well-being.

MyFitnessPal Tip:

Need to begin monitoring your alcohol consumption? Conserving monitor can improve your consciousness in your sober curious journey.

The MyFitnessPal app permits you to label a meal as “Drinks” in your meals diary, enabling you to simply document your drink consumption. This could encourage intentional decision-making whereas serving to you acknowledge how a lot your alcoholic drinks could add to your each day and weekly calorie depend.

Historical past of the Sober Curious Motion

The Dry January Marketing campaign

Sober curiosity has been round for many years, nevertheless it actually gained traction with the primary Dry January marketing campaign by Alcohol Change United Kingdom in 2013 (4).

Whereas it could appear quick, abstaining from alcohol for one month is lengthy sufficient to expertise noticeable shifts in bodily well being and psychological well-being (5).

Surveys have proven that the primary Dry January helped contributors vastly scale back dangerous ingesting habits, with 70% ingesting much less six months later and almost 25% transferring from dangerous to low-risk ingesting ranges (4).

So, Dry January took off, turning into an annual problem the place thousands and thousands worldwide abstain from alcohol for the month (4). This observe has helped many individuals uncover the advantages of sobriety and sparked a deeper curiosity in sober curiosity.

The Phrase “Sober Curious”

“Sober curious” was later popularized by creator Ruby Warrington in her 2018 guide “Sober Curious: The Blissful Sleep, Better Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Different Aspect of Alcohol.”

Warrington highlighted the advantages of questioning our cultural norms round alcohol consumption and prioritizing sober dwelling (6).

However, she doesn't body it as an all-or-nothing selection; as an alternative, it may be seen as a strategy to:

reclaim well being

present private empowerment

and enhance general effectiveness in life (6)

Well being Advantages of Going Alcohol-Free

The rewards of an alcohol-free month are undeniably interesting.

Many report saving cash, feeling extra accountable for their ingesting, and gaining insights into their habits and delight with out alcohol (7, 8).

Right here’s a glimpse of the reported bodily and psychological positive aspects (7) you may also stay up for:

Higher Sleep: Alcohol disrupts sleep patterns, that means extra nights of waking up drained (9). Take a break, and also you’ll seemingly sleep deeper and wake extra refreshed.

Boosted Power: With higher sleep and no alcohol hangovers, count on extra regular power all through your days (9).

Improved Psychological Readability and Temper: Dry January provides your mind a breather, sharpening your focus and lowering stress ranges (7, 10).

Weight Loss: Relying in your typical habits and general eating regimen, going alcohol-free for a month could lead to weight reduction. It is because alcohol is excessive in empty energy, promotes irritation, and infrequently results in snacking or poor meals selections (11, 12).

Higher Hydration: Alcohol is a diuretic, that means it dehydrates your system (13). Slicing it out will help your physique retain extra water, leaving your pores and skin more healthy, supporting common digestion, and supporting mind features (14).

Moreover, taking a break from alcohol for only one month could assist reduce irritation, support in mobile restore, and improve liver operate (15). It could additionally assist decrease blood strain (16).

Even when you don’t discover speedy adjustments, relaxation assured that your physique positive aspects each short- and long-term advantages from avoiding alcohol.

MyFitnessPal Tip:

Use the MyFitnessPal app’s fluid tracker to make sure you’re staying hydrated throughout Dry January and all year long. Correct hydration will additional help your power ranges, mind operate, and extra!

<img loading="lazy" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/08/creative-mocktail-recipes-1024x683.jpg" alt="7 Creative Mocktail Recipes You'll Want to Make All the Time | MyFitnessPal" class="wp-image-57452 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/08/creative-mocktail-recipes-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/08/creative-mocktail-recipes-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/08/creative-mocktail-recipes-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/08/creative-mocktail-recipes.jpg 1416w" /> You may additionally like

7 Artistic Mocktail Recipes You’ll Need To Drink All The Time >

Dry January (or Any Month!) Dos and Don’ts

Some preparation and aware methods will help you have got a greater Dry January. Right here’s how one can set your self up for achievement throughout your alcohol-free month and the remainder of the yr that follows:

1. DO Inventory Up on Options

Prepare in your subsequent social gathering or a soothing night time at residence by stocking up on alcohol-free options. Exchange alcohol with choices like glowing water, natural teas, or mocktails, making certain you have got refreshing selections available for any event.

With an rising number of zero-proof spirits, beers, and wines obtainable, it’s straightforward to really feel included in social settings with out the alcohol. Simply bear in mind, most mocktails aren’t calorie-free, so sip mindfully and stick to unsweetened choices!

2. DO Stack Wholesome Habits

Dry January is the proper alternative to construct wholesome habits that enhance your general well-being.

By stacking optimistic practices like consuming proper or exercising alongside staying alcohol-free, you may create momentum and improve your motivation to remain on monitor.

Plus, combining wholesome habits will go away you feeling even higher, with advantages lasting lengthy after January ends.

3. DO Maintain Observe of Your Expertise

Be aware of how you are feeling throughout Dry January.

Journaling about your moods, power, and adjustments in your cravings, physique weight, or sleep patterns will help deepen your understanding of the results of your alcohol habits.

4. DO Discover Extra Alcohol-Free Actions

As an alternative of counting on alcohol for leisure, use this time to find new hobbies and actions that don’t contain ingesting. Contemplate becoming a member of a health club, taking a cooking class, or attending workshops or occasions that curiosity you.

You possibly can additionally decide up some sober-curious studying supplies for inspiration or ask pals to fulfill up at locations that don’t serve alcohol—or not less than provide nice mocktails.

5. DON’T Exchange One Unhealthy Behavior with One other

It’s essential to not simply substitute alcohol with one other doubtlessly dangerous behavior, reminiscent of binge consuming or extreme caffeine consumption.

As an alternative, discover more healthy methods to deal with stress or unwind, reminiscent of train, meditation, or spending time in nature.

6. DON’T Go It Alone

Let pals, household, or coworkers know you’re taking part in Dry January. Higher but, encourage them to hitch you!

You may make it official by signing up for the Dry January Problem by Alcohol Change UK (17).

Sharing your journey with others creates accountability and makes it simpler to remain on monitor whereas exchanging experiences alongside the way in which.

In case you discover Dry January notably difficult, take into account looking for extra help from a psychological well being skilled or be a part of a help group for steering. You by no means need to undergo Dry January by yourself.

7. DON’T Be Too Onerous on Your self

Slip-ups occur. When you have a drink, don’t abandon the problem totally. Replicate, reset, and hold going—it’s about progress, not perfection.

In case you really feel tempted to maintain ingesting, pause and take into account whether or not you’re falling into an all-or-nothing mindset. This mind-set can have an effect on not simply alcohol but in addition areas like eating regimen or train.

As an alternative, concentrate on cultivating stability, giving your self grace, and getting again on monitor.

8. DON’T Cease Being Aware About Alcohol After Dry January

On the finish of Dry January, take time to replicate in your expertise and have a good time your progress.

Whether or not you select to proceed abstaining from alcohol or not, it’s essential to stay aware of your ingesting habits and make acutely aware selections that align along with your general well being targets year-round.

Learn how to Get Sober Curious All Yr

Dry January doesn’t need to be the tip of your sober curiosity. In case you beloved the way in which you felt throughout your alcohol-free experiment, listed here are methods you may incorporate aware ingesting into the remainder of the yr:

Set Boundaries: Contemplate limiting alcohol consumption by reserving it for only one or two days per week or month, ingesting carefully whenever you do. Even higher, reserve it for particular events.

Share Your Expertise: Speak to your family and friends about your sober curiosity journey. They may be impressed to hitch you or help you in sticking to your targets.

Discover Sober-Pleasant Social Teams: Be a part of communities internet hosting ongoing alcohol-free occasions like sober brunches, health courses, path hikes, or guide golf equipment.

Proceed to Observe or Journal: Use a monitoring app like MyFitnessPal or hold a journal to watch how a lot you’re ingesting and the way it makes you are feeling. Keep conscious of your “whys” concerning ingesting versus abstaining.

Educate Your self: Learn books or attend workshops on aware ingesting and the impression of alcohol in your physique. The extra information you have got, the simpler it could be to make knowledgeable and aware selections about your consumption.

Rejoice Small Wins: Rejoice it as a private win every time you select sobriety. Be pleased with your self for embracing optimistic change and breaking free from societal pressures and expectations.

By way of small, constant practices, you’ll discover that constructing a extra intentional relationship with alcohol turns into second nature.

Incessantly Requested Questions (FAQs)

What's being sober curious? Sober curiosity includes questioning your ingesting habits and exploring the advantages of lowering or eliminating alcohol consumption.

Why are Gen Z sober curious? Gen Z tends to worth psychological well being and wellness, sparking curiosity in sobriety tendencies (18).

What does “sober curious” imply on courting apps? Some customers on on-line courting platforms (e.g., Tinder) embrace “sober curious” of their bios as a strategy to join with like-minded people.

Who coined the time period sober curious? Ruby Warrington popularized the time period in her 2018 guide “Sober Curious: The Blissful Sleep, Better Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Different Aspect of Alcohol.”

The Backside Line

Taking part within the sober curious motion is a significant step towards dwelling extra healthfully and deliberately.

Dry January might be the proper place to begin—providing short-term well being advantages like higher sleep, extra power, and improved focus. However the true magic lies in stepping again and re-examining long-term habits.

Even when you’re not able to get rid of alcohol totally, displaying curiosity about its function in your life continues to be a step towards better well being and happiness.

This new yr, make your self a precedence.

Obtain the MyFitnessPal app to trace your fluid consumption, plan wholesome meals, and keep constant as you tackle this low-stress, high-impact problem to rework your relationship with alcohol.