Dry January Is Over - Now What?
- Katie Nessel
- 2 days ago
- 6 min read
5 practical tips to help you change your drinking patterns for the longterm
So, you’ve made it through the longest 31 days of your life, also known as Dry January. No wine with dinner, no mimosa brunches, no sneaky cocktails on a Thursday night (okay, maybe just a couple). You’ve survived the physical and mental detox, but now the real question is: how do you ease yourself back into the world of wine glasses, drinking with girlfriends, and the occasional happy hour without slipping right back into your old habits? Well, I’ve got you covered with five practical tips to keep your relationship with alcohol in check for the rest of the year, whether you want to remain completely dry or reintroduce a sprinkle of wine.
1. Don’t Jump Off the Wagon, Ease Back In
Look, I get it. You’ve spent a month working hard and hydrating, and now the idea of sipping a glass of vino feels like the ultimate reward you've "earned," and no one around here will judge you for enjoying a drink. But don't overdue it - ask yourself if it is really a reward if it leaves you sick, hungover and disappointed in yourself tomorrow. Start to break the association of alcohol as your "reward" by building new celebratory habits, and remember all the negativity over-drinking brings to your life. Try to identify ways you can celebrate your amazing progress that actually supports your body, both physically and mentally. Is it a new outfit you've been eyeing, a decadent brunch with a girlfriend, booking a kid-free evening out to get your nails done... write down 3-4 ideas you can do instead of pouring another glass of wine.
Remember: just because it’s February doesn’t mean you need to make up for lost time. Think of it like getting back on the treadmill after a month of skipping the gym. You wouldn’t jump right into a marathon, right? Pace yourself. If you plan to reintroduce alcohol into your life, start with a drink or two at a social event, rather than getting back into a nightly routine of cocktails. Or choose 1-2 evenings a week that you’re going to imbibe and commit to more dry days than not each week.
Whether you plan to continue your alcohol-free journey or reintroduce alcohol (or maybe you're unsure at the moment), I found the most important step in my journey was this App which helped me setup a system of accountability, measure my progress, and find community alongside other women doing the same. If you haven’t tried Sunnyside yet don’t worry, you can still join one of my ongoing Soberish Mom Challenges with a free trial to start measuring your alcohol intake and slowly cut back. My challenge includes two weeks of free tracking, education, and access to our private chat room & community. I hope you’ll consider giving it a try, you have nothing to lose. If you are already in our group, continue tracking and responding to the daily prompts for at least 90-days to really solidify your new habits.
The main message is: ease your way in. You’ve worked hard for this new healthy version of yourself, don’t throw it all away for a glass of rosé just yet.
2. Replace the Habit, Don’t Just Break It
After 31 days of being more mindful about your relationship with alcohol, you’re starting to break some old habits (like reaching for a glass of wine when you’re stressed or after a long day). But here’s the key: it can take months to solidify these new habits. So don’t open the flood gate of wine yet, and don’t just stop drinking: replace the habit with something that fills your cup. Swap your after-work vino for a fun mocktail, or drinks that help you relax and unwind. Take up a new hobby like pottery, yoga, or maybe even a weekly dance class. You’re still satisfying that “me-time” craving, but without the hangover the next day. Schedule early-morning workouts that make it a lot easier to say “no” to that second glass of Chardonnay when the time comes. You are probably amazed at how much time alcohol has been stealing from your life, and now you have the bandwidth to take on something new. So seize it.
3. How to Set New Boundaries with Friends
One of the biggest fears that holds people back from drinking less is, "What will my friends think?" I certainly had this fear, and if alcohol has been a big part of your social life it feels incredibly daunting to remove that. But hopefully this last month has shown you the benefits to drinking less (better skin, sleep, confidence, health and happiness), and focus on everything you're gaining instead of giving up.
As you approach socializing, always have a plan going in and set a drinking limit (the app is also very helpful for this as it sends daily reminders and check-ins via text). You don’t have to go full-on dry, but maintaining some boundaries keeps you in control. Think of it like your personal alcohol “diet,” but without the guilt. Next: practice, practice, practice. The first time you meet your girlfriends for dinner, it will feel strange and scary not drinking. The second time, it will be a little less scary. Now, it doesn't even cross my mind - here's a reel on why. You have to continue to break your old habit loops and build new pathways in your brain, and the fastest way to do that is just getting the reps in social situations.
4. Find Your Tribe
You know how much more fun it is to work out when your friends are all in it with you? The same thing applies to going alcohol-free. Find people who support your new, healthier lifestyle and who are okay with your decision to often decline a drink. If you’re feeling ready to talk about your journey, reach out to your besties about your commitment to moderation and making serious changes moving forward. Knowing you’ve got a team rooting for you makes it way easier to say no to the peer pressure when someone asks if you “really want to skip just one glass of wine?” Who knows – you might also be inspiring some friends along the way. But they won’t know how to support you unless you reach out. If you’re looking for additional support and inspiration I invite you to join my community and private chat room in my ongoing Soberish Mom Challenge – we have an incredible group of ladies participating.
5. Reflect on Why You Did It in the First Place (and Revisit Those Reasons Often)
When the joy of completing Dry January starts to wear off and you’re back in the swing of regular life, take a second to reflect on why you committed to this change in the first place. Did you feel more energized, more patient with your kids? Did your skin start glowing again? Whatever the reason, keep coming back to it when you’re tempted to fall into your old habits. If you haven't already, write down your "Why" and stick it on your fridge and on your phone so you keep those benefits front and center. Any time you have a craving, read it. Plus, if you can’t remember how amazing you felt, I highly recommend taking a full week off the sauce every month to see how great you feel. Trust me, you’ll be reminded real quick.
Bonus Tip: Be Kind to Yourself
We all slip up. Maybe you have one glass too many at a birthday dinner or your friend's wedding. Guess what? It happens. Don’t beat yourself up. The whole point of this journey is learning how to balance fun and health, not punishing yourself. If you make a mistake, forgive yourself, adjust, and get back to your goals. Maybe you will discover going completely alcohol-free is the right fit for you, maybe not. All that matters is that you find what works for YOU. We’re not in a race here, we’re in a lifetime of finding what works best for us.
So there you have it. You survived Dry January, now go forth and conquer the rest of the year without falling into the same old drinking patterns! I hope you'll continue on in our monthly group - it has been so inspiring to me. With a little mindfulness, a lot of self-love, and some solid boundaries, you’ll be feeling fabulous all year long. Cheers to that!