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

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

If you’re thinking about trying Dry January or simply re-evaluating your relationship with alcohol this new year, you’re not alone.

The “sober curious” movement, along with month-long alcohol-free challenges, has been gaining momentum for over a decade, especially among young adults (1, 2). 

And the surgeon general’s new advisory warning about the link between alcohol and cancer has only heightened people’s interest in taking a break from booze for health reasons. 

If you’re among the sober curious, here’s your complete guide to navigating Dry January, creating a new relationship with alcohol, and making healthier choices year-round.

What is Sober Curiosity?

Sober curiosity is a lifestyle approach that encourages people to explore their relationship with alcohol without necessarily committing to full sobriety (2). 

This exercise allows you to reflect on when, why, and how much you drink—empowering you to make mindful decisions rather than drinking out of habit or social pressures.

It’s about asking yourself, “Is alcohol serving me?” and evaluating the health, wellness, and emotional impacts of your drinking habits.

For some, the answer is “No, it’s not serving me,” and a period of sober curiosity may ultimately result in their decision to quit drinking alcohol altogether. This may represent the ideal outcome for some, as recent studies suggest that total abstinence from alcohol is the healthiest option (3). 

But, for others, becoming sober curious simply encourages the development of more mindful drinking practices that better align with their long-term health goals. 

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