Dry January: From weight loss to self-efficacy, the benefits abound, says UB psychologist

BUFFALO, N.Y. – What once was a quietly discussed New Year’s resolution, the concept of abstaining from alcohol in the month of January has gained popularity over the past decade. Many people are choosing to have a “Dry January” for the health benefits and mindfulness that this month-long effort provides.

Megan Strowger, PhD, is a postdoctoral research associate in the Department of Psychology at the University at Buffalo College of Arts and Sciences. She has studied alcohol consumption, specifically as it relates to Dry January and its benefits to those who participate.

“It’s an opportunity to hit the reset button, allowing people to personally experience how a break from drinking affects their sleep, mood and overall quality of life,” she said.

Below, Strowger shares some thoughts and insights on Dry January.

What do you think of Dry January increasing popularity? What was once a niche topic is now openly discussed.

The evolution of Dry January from a niche challenge to a mainstream cultural movement is a significant win for public health. It has moved the conversation about alcohol from one of restriction to one of reflection. Although the health risks of alcohol, including its link to various cancers and its status as a leading cause of death, are well-documented, those facts can often feel distant. Dry January brings the data home. It provides a free, low-risk and highly accessible trial period for your own body. It’s an opportunity to hit the reset button, allowing people to personally experience how a break from drinking affects their sleep, mood and overall quality of life.

If a person stops drinking for a month, what kind of health benefits would one expect to experience?

Abstaining from alcohol for even a single month triggers a significant biological renewal. Our research shows that this isn't just about restriction. Instead, it is an active investment in improving your body’s health markers. It provides a window of time for the body to focus on repair and regulation that is often interrupted by regular alcohol consumption. This internal reset was also linked to more immediate effects, such as improved sleep quality and weight loss. Further, the mental health gains were also significant in that people consistently reported a greater sense of emotional control, better concentration and higher energy levels.

Is there a percentage of people who entirely stop drinking after participating in Dry January? Or noticeably cut down alcohol consumption?

Our review suggests that participating in a month of abstinence can often serve as a powerful catalyst for longer term behavioral changes. Rather than being a temporary pause, it functions as a period of habit-recalibration. Several studies found that participants who successfully abstained reported significantly decreased drinking levels and a lower risk for developing alcohol use disorder, with these positive changes maintained up to six months later.

Any psychological tips or advice you can give to someone about Dry January, especially to someone who might be a heavy drinker?

For anyone taking on Dry January for the first time, my first piece of advice is not going it alone. We’ve found that those who officially register at dryjanuaryusa.org and use tools like the Try Dry app, along with the coaching emails and texts, are much more likely to successfully stay dry for the whole month. The social support from these pages and the ability to track your progress provide a critical psychological boost.

For people who don’t abstain for a full month, are there still positive longer-term health benefits?

Absolutely. One of the most encouraging things we see in the data is that you don't have to be perfect to see a real difference. Even people who didn't stay completely dry for the full month still reported significantly better mental well-being up to six months later. The psychological takeaway here is that Dry January isn't just an all-or-nothing challenge; it’s a reset. By simply trying to cut back and become more aware of your habits, you’re giving your brain and body a much-needed break.

Any other observations that you’ve made in your research that may be interesting or surprising?

One of the most compelling findings was less about physical abstinence and more about a shift in social resilience. Among those who completed the month, we saw a significant increase in self-efficacy, specifically the confidence to refuse a drink in social settings. In a culture where social pressure to drink is so pervasive, this is an important psychological shift. What is particularly encouraging is how quickly this skill is acquired. Within just a month, participants moved from feeling vulnerable to social influence to feeling a genuine sense of agency. By successfully navigating social situations without alcohol in the short term, individuals build the necessary confidence needed to maintain long-term control over their drinking habits.