NASM One Presents: What Is Dry January? A Guide to Temporary Abstinence Months

“Dry January” is a month-long challenge in which people abstain from alcohol—or significantly reduce their intake—to reset their relationship with drinking, improve well-being, and start the year with intention. What began in 2013 as a public health campaign in the UK has since become a global movement that invites participants to explore how abstinence or moderation can enhance physical, emotional, and social health.

In this session, author and mindful drinking advocate Derek Brown guides participants through the concept of Dry January and other Temporary Abstinence Months like Sober October, offering both thoughtful insight and practical tools for success. He introduces RATE, a simple yet powerful framework that helps participants navigate the month with clarity and confidence:

• R – Replace: Find satisfying non-alcoholic alternatives and rituals that preserve connection and enjoyment.
• A – Avoid: Sidestep situations that center alcohol while embracing life-giving alternatives and the “Joy of Missing Out.”
• T – Temper: Set realistic, intentional goals around moderation for those pursuing a “damp” approach.
• E – Elicit Help: Build support through community, partners, or mindful drinking apps to stay accountable and encouraged.

Dry January isn’t just about what you give up, it's about what you gain. Participants will learn how to use this month not only as a reset but as an opportunity to cultivate curiosity, mindful attention to what we consume, and lasting well-being.

Learning Objectives

By the end of this session, participants will be able to:

1. Explain the origins, purpose, and global reach of Dry January and other temporary abstinence months.
2. Identify key physical, psychological, and social benefits of a structured abstinence or mindful drinking period.
3. Apply the RATE framework (Replace, Avoid, Temper, Elicit Help) to design personalized tactics for completing Dry January successfully.
4. Reflect on personal drinking habits and social conformity to develop greater awareness and self-compassion.
5. Create a plan for sustaining positive changes beyond January, integrating mindful drinking principles into daily life.

Want to watch on demand? Visit NASM One Exclusive Webinars section in the Resources section!