Your Guide to a Successful Dry January (and Beyond) in 2025

Pledging to participate in Dry January at the beginning of the month is pretty easy, especially since many of us are coming off weeks of holiday celebrations that may have included more drinking than normal. However, as the month goes on, and social obligations and stress start to creep in, sticking to the goal and finishing strong can become more difficult.

So, to help yourself succeed in the Dry January challenge, Ignatov suggests setting a clear intention for yourself. “Having a ‘why’ can be a powerful motivator,” he says, adding, “Remind yourself why you’re doing this — is it for better health, more energy, or to feel in control of your habits?” Ana Reisdorf, RD, a registered dietitian and founder of The Food Trends, also suggests sharing your goal with the people around you so that they can support you, and engage in social activities that don’t revolve around drinking, “to help you find pleasure in other areas of life.”

What can also be helpful is to look into getting yourself some tools to make it easier to set yourself for success. That’s why we’ve rounded up some of the best products, drinks, tools, and services that can help highlight the health benefits of drinking less. Read on to find out more.

What are the benefits of extending Dry January into the rest of the year?

If you notice yourself feeling good by the time Dry January comes to an end, it’s worth considering extending the challenge into the rest of the year. “Extending Dry January can lead to long-term health benefits,” explains Reisdorf. “It can make it easier to sustain weight loss, improve mental clarity, [result in] better digestive health, and reduce the risk of chronic diseases like hypertension, cancer, and liver disease.”

Other potential benefits Ignatov says can come with extended Dry January include “[giving] your liver more time to heal, help regulate blood pressure, and improve your overall heart health.” He also highlights that abstaining from alcohol in social settings can help you “shift your perspective on what you truly enjoy — whether it’s a lively dinner with friends or a quiet night at home with a good book,” and potentially save you a bit of money.

Can you modify the goal after January?

Abstaining from alcohol entirely is certainly good for your health, but if you’re someone who enjoys the occasional drink, you can still extend your Dry January goal into the rest of the year but just modify it a bit. “Continuing Dry January doesn’t have to mean committing to a strict no-alcohol rule,” says Ignatov. “Some people transition to a ‘mindful drinking’ approach where they only drink occasionally and with intention. You might reserve alcohol for special occasions or set a limit for how much you’ll drink when you do.”

Other ways Reisdorf says you can modify your drinking post Dry January include “‘Weekday Dry,’ where alcohol is only consumed on weekends.” She also recommends establishing regular alcohol-free days throughout the year or participating in other challenges, such as “Sober October” (which is just like the Dry January challenge, except during the month of October).

Whatever you decide, just remember that even small changes can lead to lasting change — and if you slip up along the way (or change your goals), that’s okay. “It’s about progress, not perfection,” says Ignatov.

If you’re struggling with alcohol addiction, then simply swapping out cocktails for mocktails or tracking changes in your health may not be enough to help lessen or stop drinking.

“If you struggle with a physical alcohol dependency, look for professional guidance,” recommends Reisdorf. Depending on your situation, some online services offer more comprehensive support that may be a good fit for you.