“I failed at Dry January.” We hear it all the time. You’ve been zipping along, crushing your Dry January goals, and suddenly—Bam!! Out of nowhere, you have a drink. You didn’t plan to. It’s like your hand and mouth took on a life of their own and didn’t even ask your brain for consent. What just happened here? What happens now? If you’re Googling “I failed at Dry January” or “drank during Dry January, what now,” take a breath. You’re in the right place. Here’s our best advice on what to do if you drink during Dry January—and why that drink might actually be more valuable than you think.
TL;DR: A drink during Dry January doesn’t mean you failed. It’s valuable information, and we’re going to show you how to use it to move forward with zero shame and real progress.
Jump Right In:
First—Let’s Retire the Word ‘Failed’
Here at This Naked Mind, we do things differently. We don’t care if your January leans more towards damp rather than dry. Why? Every drink is a valuable data point. They aren’t signs of failure or the straw that broke the camel’s back.
A drink is information you didn’t have before. Take your emotions out of it and think of your brain as the powerful microprocessor it is. This computer in your head needs information in order to run. For all this time, it’s been running the operating system you installed long ago. The one that said we drink to relax, to connect, to let loose, socialize, feel happy, etc.
Annie Grace, founder of This Naked Mind, explains it this way: “You can’t solve a problem you don’t know exists. Every drink you have while trying not to reveals exactly where the unconscious desire still lives—and that’s powerful information.”
If you’ve ever suffered through a phone update and all the bugs that come with it, you know that new operating systems don’t take hold seamlessly. Sometimes they need patches to fix the bugs. And that’s what happens when you have a Dry January slip. You’re simply pointing out to your brain where the I’m not drinking this month operating system still needs attention.
The Science Behind This Approach
Research supports this reframing. Dr. Judson Brewer, neuroscientist and addiction psychiatrist at Brown University, has extensively studied habit change and craving mechanisms. Research on the “shame addiction cycle” shows that shame and self-judgment actually strengthen addictive behaviors by triggering stress responses that increase cravings.
“When we beat ourselves up, we’re actually making it harder to change,” Dr. Brewer notes. “The brain learns better from curiosity than from criticism.”
That’s not failure—it’s progress. It’s potential. And it’s helpful, not harmful.
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What to Do If You Have a Dry January Slip
Let’s start with what NOT to do if you drank during Dry January. Don’t turn this into a big deal. This is not a reason to start berating yourself or falling down a shame spiral. It’s also not a reason to call it quits and say the entire month is a wash.
A baseball player doesn’t retire after his first strikeout. Take a look at the big picture and notice all the progress you’ve made. Even if your drinking days are more frequent than you’d like, there are still victories to note. Delaying a drink by 10 minutes, or an hour is progress. It shows awareness, which is what’s needed to make a change.
Dr. Marc Lewis, neuroscientist and author of The Biology of Desire, emphasizes this point: “Recovery is not about perfection. It’s about direction. Each moment you notice the impulse and choose differently—even if it’s just for a few minutes—you’re rewiring your brain.”
His research, detailed in Psychological Science, shows that viewing addiction as a learning process rather than a disease leads to better outcomes because it removes shame and emphasizes neuroplasticity.
What TO Do Instead:
- Take a breath. You’re not broken. You didn’t ruin everything.
- Get curious, not critical. What can this teach you?
- Write it down. Document what happened (more on this below)
- Keep going. Tomorrow is a new day, and your Dry January isn’t over
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The 5-Question ‘Data Point’ Debrief
This is where the real magic happens. When you’re wondering what to do if you drink during Dry January, the answer is simple: extract the lesson.
Grab a notebook or open your phone’s notes app and answer these honestly:
1. What happened right before? Get specific. Were you at home? With certain people? At a specific time? What were you feeling physically and emotionally?
2. What did I think it would fix? Boredom? Anxiety? Social awkwardness? Stress? Exhaustion? There was a reason your brain suggested alcohol as the solution.
3. What did it actually fix (short-term)? Be honest here. Did it deliver on what you thought it would? For how long?
4. What did it cost (next day)? Sleep quality? Morning mood? Anxiety? Physical feelings? Relationships? Self-respect?
5. What do I want next time instead? This is the most important question. What would actually meet that need better?
Annie Grace teaches: “The unconscious believes that alcohol provides a genuine benefit. Until we examine that belief with real data from our own experience, the unconscious will keep suggesting drinking as a solution.”
This debrief is how you update that outdated programming.
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The 3 Most Common Reasons People Drink During Dry January (And What to Do About Each)
If you messed up Dry January, chances are it’s one of these three triggers. Here’s how to handle each one differently next time.
1. Social Pressure
You’ve been doing great all month. Choosing water over wine, hitting the gym, and loving those bright and clear mornings where your brain no longer feels like there’s a marching band taking up a Vegas residency inside your head. But then comes the weekend, that concert with friends, or that party you committed to before you knew you’d be doing Dry January. Suddenly the social pressure is just too much, and you find yourself sipping on something much stronger than you’d ever planned to have.
Why This Happens: Research from the University of Sussex’s Dry January study found that social situations were the #1 trigger for breaking Dry January commitments. Alcohol is deeply embedded in social rituals, and humans have a powerful drive to fit in with their group.
What to Do Next Time:
- Arrive at events with a non-alcoholic drink already in hand
- Tell one trusted friend beforehand about your alcohol-free month
- Give yourself permission to leave early if the pressure becomes too much
- Practice your response script (see below)
2. Stress Relief
There are days that just keep getting worse. I had one of those recently. An oil leak on my car, a package I needed to be home to sign for, meetings galore for work, and it was my turn for the school carpool. For many, a day like that sends them straight to the liquor cabinet. We have taught ourselves that alcohol is a stress reliever, but the reality is that alcohol increases stress by releasing more cortisol.
The Science: Research published in Alcohol and Alcoholism shows that while alcohol provides temporary stress relief through its depressant effects, it actually increases cortisol levels (your stress hormone) and disrupts your body’s natural stress-regulation system over time. You’re essentially borrowing tomorrow’s calm to feel better today—and tomorrow, you’ll be even more stressed.
What to Do Next Time:
- Identify your actual stress-relief needs (Do you need to vent? Move your body? Rest? Problem-solve?)
- Build a “stress relief menu” of non-alcohol options: hot shower, 10-minute walk, calling a friend, punching bag session, aggressive cleaning
- Try the 4-7-8 breathing technique: breathe in for 4 counts, hold for 7, exhale for 8
3. The “Reward” Loop
This one can be the hardest to break. We drink to reward ourselves, and alcohol does release dopamine, which is a feel-good hormone. It zings our pleasure centers in all the right places. But rewarding ourselves with poison is the ultimate oxymoron.
Yes, you deserve a reward after a long day. You deserve to celebrate when things go right. And wouldn’t it be great to reward yourself in a way that truly feels good? A hot bath. Ordering dinner from that Vietnamese place you love. New running shoes for that marathon you signed up for. Hitting the comedy club so you fill up with laughs instead of liquor.
The Reality: According to Dr. Anna Lembke, psychiatrist and author of Dopamine Nation, in her research at Stanford’s Addiction Medicine Dual Diagnosis Clinic, the dopamine hit from alcohol is followed by a dopamine deficit. “We’re not wired to be happy all the time,” Dr. Lembke explains. “When we artificially spike dopamine, the brain compensates by reducing baseline dopamine levels, leaving us more anxious and less satisfied.”
The reality is that we drink during Dry January because of that pesky programming mentioned before. So sometimes you have to build in a checkpoint and run that response through your new programming to see if what you’re about to do still works for this version of you.
Build Your New Reward Menu:
- Make a list of 20 non-alcohol rewards before you need them
- Include quick rewards (nice coffee) and bigger ones (weekend trip)
- Ask yourself: “Does this reward actually make tomorrow better or worse?”
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Choose Your Next Move (3 Paths)
Wondering if you should start Dry January over? Here are your options. All of them are valid. Pick the one that feels right.
Path A: Continue the Month With One Blip
You had a drink. Cool. Life goes on. Take note of what you’ve learned and how you can use that to help you in the future. Stop thinking you messed up Dry January and focus on how much you’ve learned this month instead.
This path is great if:
- You’re genuinely learning from each experience
- You’re seeing overall reduction in drinking
- The shame spiral would be more harmful than helpful
- You want to practice self-compassion
Annie Grace’s take: “Progress, not perfection. Every alcohol-free day matters, whether they’re consecutive or not. Your brain is learning the entire time.”
Path B: Switch to a “30 Alcohol-Free Days Total” Tracker
If your primary goal was to get 30 consecutive days alcohol-free and that matters to you, start your count over. But do it with support and resources this time by joining The Alcohol Experiment from This Naked Mind.
This path is great if:
- The consecutive day streak genuinely motivates you (not shames you)
- You want more structure and community support
- You’re ready to dig deeper into why you drink
- You’re curious about longer-term change
Path C: Design Your Own Experiment
The main goal shouldn’t be marking days on a calendar; it should be about changing your relationship with alcohol and finding a path that brings you peace. You want alcohol to be small and insignificant in your life. You should be in control, not the other way around. So you can always design your own experiment that feels good to you.
Try:
- “Alcohol-free weekdays only”
- “No drinking alone for 30 days”
- “Three alcohol-free days per week minimum”
- “Track urges but don’t act on them for 5 days”
The best experiment is the one you’ll actually do. Start where you are, not where you think you “should” be.
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Scripts for Telling Friends/Family (Without Over-Explaining)
If you’re worried about what to say after your Dry January slip became visible, here are some options:
If someone comments on you drinking
- “Yep, I had one. Dusting myself off and keeping on.”
- “Life happens. I’m not making it a thing — just keeping it moving.”
- “Yeah, I did. Not my favorite moment, but also… not the end of the story.”
If you announced Dry January publicly and now it feels awkward
- “Yep. Life humbled me a little. I’m still proud of myself, though.”
- “I’m still doing it — I just shifted gears.”
- “Honestly? I’m glad it happened. It’s making me pay attention instead of perform.”
If someone tries to shame you
- “Sorry you feel that way. Good thing we’re all on our own path.”
- “That’s not really helpful, so I’m gonna pass on that.”
- “I’m not doing shame about this. I’m learning and moving on.”
If you’re explaining to a supportive person
“Not a failure — more like… information. Now I know what to watch for.”
“I had a drink, I learned a lot, and now I’ve got a better plan for next time.”
“It actually helped me see what was going on underneath. Weirdly useful.”
You don’t owe anyone an explanation. Your journey is yours.
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FAQ: What to Do If You Drink During Dry January
“Do I have to start over if I drank during Dry January?”
Nope. You can if you want to, but you absolutely don’t have to. The question is: what serves you better? If starting over feels motivating, do it. If it feels like punishment, don’t. Your goal is changing your relationship with alcohol, not winning a perfection contest.
Think about it this way: if you were learning piano and hit a wrong note, would you go back to day one and start over? Of course not. You’d note the mistake and keep practicing.
“Is the whole month ruined if I messed up Dry January?”
Not even close. Let’s say you didn’t drink for 20 days, then had two drinks, then went another 8 days alcohol-free. That’s 28 alcohol-free days out of 31. That’s massive progress! Compare that to your usual drinking pattern—chances are you’ve already reduced your alcohol consumption significantly.
The University of Sussex study found that even participants who didn’t complete the full 31 days reported sustained benefits including better sleep, more energy, and reduced drinking six months later.
“What if I drink on multiple days during Dry January?”
Then you’re getting multiple data points, which means you’re learning even more about your drinking patterns. Each drink tells you something:
- When are you most vulnerable?
- Which emotions or situations are the strongest triggers?
- What beliefs about alcohol are still running the show?
If you’re drinking more often than you’d like, that’s valuable information that you might benefit from more support. Consider joining The Alcohol Experiment where you’ll get daily videos, community support, and tools to address the underlying reasons you drink—completely free.
“Should I just give up on changing my drinking if I can’t even do one month?”
Absolutely not. First, see Path C above—there are many ways to change your relationship with alcohol beyond “31 consecutive days of nothing.” Second, struggling with Dry January doesn’t mean you can’t change; it means you need a different approach.
As Dr. Judson Brewer notes: “Behavior change isn’t about willpower. It’s about updating the reward value in your brain.” That takes time, patience, and the right tools—not perfect execution.
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Ready to Try a Different Approach?
If you’re realizing that going it alone isn’t working, or if your Dry January slip showed you that you need more support, join The Alcohol Experiment from This Naked Mind—it’s completely free.
Why This Program Is Different
This isn’t about restriction, deprivation, or white-knuckling through cravings. It’s about understanding why you drink so you can genuinely lose the desire—not just resist it.
The secret? Knowledge. Emotion. Action. In that order.
See, most 30-day challenges start with action (stop drinking!) and hope willpower carries you through. But willpower is temporary. The Alcohol Experiment works differently by starting with knowledge that changes your emotions about drinking—and when your emotions change, the action becomes effortless.
What You Get (100% Free)
Extensive Pre-Work – Everything you need to set yourself up for success, including how the program works and what to expect.
30 Days of Exclusive Transformational Content – Daily videos covering everything from “Why we think we like to drink” to “Relieving boredom without drinking” and everything in between. Just 20 minutes twice per day can change your life.
The Alcohol Experiment Community – A private group in the This Naked Mind Companion App where you can connect with thousands of others on the same journey. Get your daily reminder that THIS IS POSSIBLE.
Daily Journal Prompts – Designed to help you dive deeper and solidify the changes you’re making.
BONUS: 5 Days of Extra Content – After your 30 days, we support you with 5 bonus days so you feel confident in the changes you made.
Total Value: $4,185 – Yours FREE
No Commitment. No Pressure. No Shame.
You don’t have to commit to anything except curiosity. Almost 500,000 people have done this free experiment, and they started exactly where you are right now.
By day 15, participants tell us things like:
- “Annie, what did you do? It’s like you took the part of my brain that wanted to drink and you took it away.”
- “I don’t even LIKE beer anymore! Who am I?!”
- “This is like magic!”
And by day 30, you’re fully in control. You get to decide what you want to do. Maybe you don’t drink for another 60 days. Maybe you drink on occasion. Or maybe alcohol becomes simple, small, and irrelevant in your life.
Start The Free Alcohol Experiment →.
About Annie Grace
Annie Grace is the author and founder of This Naked Mind and creator of The Alcohol Experiment. Her work blends neuroscience, psychology, and compassionate habit change to help people transform their relationship with alcohol and, more importantly, with themselves. This Naked Mind is not here to shame your choices—we’re here to help you get curious about the beliefs behind them so you can build a life you don’t need to numb.
Copyright © 2026. All rights reserved. This Naked Mind and all associated materials are protected intellectual property. The information provided here is for educational purposes and does not constitute medical advice.