Every January, millions across the globe set goals for themselves in preparation for the new year. Some might have new fitness expectations, while others might consider better eating or nutritional schedules. And for many others, Dry January, or the idea of refraining from alcohol for a month, might be the number one priority.
At its core, Dry January has become a modern ritual every time the new year comes around. It is often framed as a reset and a chance to feel clearer, better, and sharper leading into the months ahead. It is a common public health challenge intended to encourage people to reflect on their drinking patterns, assess where unhealthy habits lie, and cope with stress without alcohol.
Historically, Dry January has come with a number of clear benefits. For those who have participated in the past, people often feel improvements in sleep, energy, and wellbeing. The idea originated in 2013 by Alcohol Change UK, and ever since, entire communities have seen the concept work, but only to an extent.
According to Scott Blossom, L.Ac, founder of Doctor Blossom and an integrative cognitive health practitioner, the problem is that Dry January is largely and falsely understood. On the surface, a lack of alcohol consumption can make a difference, but this short-term sobriety only creates a temporary fix.
When it comes to cognitive health, reducing alcohol for 31 days is not going to recover the brain overnight. In reality, alcohol affects one’s cognition long before people recognize it as a problem, so Dry January should not be the only solution to building healthier minds.
Scientifically speaking, alcohol’s impact on the brain and body tends to be gradual and subtle. If consumed in large amounts on a regular basis, there can be disruptions to the central nervous system that impairs mood, judgement, coordination, and memory. Eventually, alcohol can lead to long-term damage like dementia or organ failure. These consequences often show up years before even realizing they exist, especially in people who are otherwise high-functioning, productive, and healthy.
For experts like Blossom, he argues that is where Dry January misses the mark entirely. A month without alcohol can significantly enhance individual security and lower risks, but it does not automatically support cognitive function in the long run. Instead of simply stopping for a few weeks, the most meaningful steps to cognitive protection come well before Dry January.
First, what people can do beyond taking a month off is extend the alcohol-free mindset throughout multiple months of the year. Rather than resorting to old routines in February, taking a couple months to remain sober gives the brain longer periods to adjust and restore cognition in more effective ways.
Setting alcohol limits also matters in this instance. If alcohol is consumed, it is important to set realistic numbers on how much to intake per month. By restricting the quantity, this keeps one accountable and controls the threshold without the pressure. It also shifts the focus toward consistency, which is something the brain positively responds and reacts to over time.
Still, alcohol use, even if moderate, is linked to negative brain changes, so the shift could not be more urgent. One CDC report claims that there have been 178,000 deaths in the U.S. every year due to excessive alcohol, which is prime evidence that the brain is already under threatening conditions. The same source also finds that heavy drinking in women typically equates to 8 drinks per week, while heavy drinking in men equates to around 15 or more drinks per week.
As January starts to wrap up, the opportunity to fix alcoholism should continue from here on out. Brain health is not going to advance within a single month, nor will it progress if not taken seriously and permanently.
The real impact comes when alcohol use is shaped by ongoing, intentional actions today. When it comes to cognition, people should not wait until January to repair the damage because chances are, the brain has already been affected by individual choices made way long ago.
