How would you describe your current drinking?

A few drinks a week or less — mostly social drinking; A few drinks most days, or several drinks several nights a week; Heavy and daily — multiple drinks every day

When you don't drink for a day or two, do you experience tremors, sweating, racing heart, anxiety, or the sense that you need to drink to 'feel normal'?

No — nothing like that; Maybe slightly — I notice when I haven't, but nothing physical; Yes — those symptoms (or similar) happen to me

What's your main reason for considering Dry January?

Reset, pause and reassess my relationship with alcohol, or curiosity about how I'd feel; A specific health goal — sleep, weight, energy, or feeling clearer; I suspect alcohol has become a real problem for me

What does January look like socially for you?

Quiet — post-holidays, low-key, not many drinking events scheduled; Mixed — a few events I'd normally drink at, but manageable; Packed — work travel, a wedding, conferences, lots of social drinking situations

Do you have a plan for what to drink (and do) instead of alcohol?

Yes — mocktails, non-alcoholic beer or wine, sparkling water, tea, exercise, whatever I need; Vague — I'll figure it out as I go; No — and I rely on a drink to wind down or take the edge off

How are you doing it — solo or with others?

With friends, a partner, a group challenge, or an app community like Try Dry; Solo, but I've told a few people for accountability; Solo, white-knuckle — no support or accountability

Should I Do a Dry January?

Answer a few honest questions about your drinking, your reasons, and your plan, and this Decision Guide will tell you whether Dry January is a fit for you — or whether the right move is something different.

Published May 15, 2026

Questions in this guide:

How would you describe your current drinking?
- A few drinks a week or less — mostly social drinking
- A few drinks most days, or several drinks several nights a week
- Heavy and daily — multiple drinks every day
When you don't drink for a day or two, do you experience tremors, sweating, racing heart, anxiety, or the sense that you need to drink to 'feel normal'?
- No — nothing like that
- Maybe slightly — I notice when I haven't, but nothing physical
- Yes — those symptoms (or similar) happen to me
What's your main reason for considering Dry January?
- Reset, pause and reassess my relationship with alcohol, or curiosity about how I'd feel
- A specific health goal — sleep, weight, energy, or feeling clearer
- I suspect alcohol has become a real problem for me
What does January look like socially for you?
- Quiet — post-holidays, low-key, not many drinking events scheduled
- Mixed — a few events I'd normally drink at, but manageable
- Packed — work travel, a wedding, conferences, lots of social drinking situations
Do you have a plan for what to drink (and do) instead of alcohol?
- Yes — mocktails, non-alcoholic beer or wine, sparkling water, tea, exercise, whatever I need
- Vague — I'll figure it out as I go
- No — and I rely on a drink to wind down or take the edge off
How are you doing it — solo or with others?
- With friends, a partner, a group challenge, or an app community like Try Dry
- Solo, but I've told a few people for accountability
- Solo, white-knuckle — no support or accountability

Whether you should do a Dry January depends mostly on what your current drinking looks like — and on one safety question that overrides everything else: if you experience withdrawal symptoms when you don't drink (tremors, sweating, anxiety, the need to drink to 'feel normal'), stopping cold turkey can be medically dangerous (including seizures and delirium tremens) and you should talk to a doctor before trying. For light-to-moderate drinkers without dependence, Dry January is a low-risk, well-studied experiment: research from the University of Sussex finds participants typically sleep better, have more energy, lose some weight, and — most interestingly — are still drinking less seven months later. The factors that make it stick are a clear motivation (curiosity or 'I want to pause and reassess' beats 'everyone's doing it'), a manageable social month, a real plan for what you'll drink and do instead, and at least some accountability — friends, a partner, or an app community like Try Dry. If you suspect alcohol has become a real problem, Dry January alone often isn't enough — call the SAMHSA National Helpline (1-800-662-HELP) for free, confidential support, or look into AA, SMART Recovery, or a counselor; this isn't a quiz-level decision. For most moderate drinkers with the right setup, though, the answer is yes — and the most surprising research finding is that the long-term moderating effect persists even if you go back to drinking in February.

Sources

How 'Dry January' is the secret to better sleep, saving money and losing weight — University of Sussex
Alcohol Withdrawal: Symptoms, Treatment & Timeline — Cleveland Clinic
National Helpline for Mental Health, Drug, Alcohol Issues — Substance Abuse and Mental Health Services Administration (SAMHSA)

Should I Do a Dry January?

Sources

Related Decision Guides