Dry January is almost here, and it looks like 2026 is set to start booze-free for a lot of people. According to Alcohol Change, an estimated 17.5 million people are planning to take a month-long break from drinking at the start of the year.
For some, it’s a chance to reset after a Christmas filled with late nights and too many glasses of wine.
For others, it’s about saving money, boosting health, or fully embracing the “New Year, New Me” mindset.
Swapping pints for alcohol-free alternatives, skipping the Baileys in your hot chocolate, and turning down a post-work Guinness sounds simple enough.
But does taking a break from alcohol actually make a difference? And what happens if you decide to go all-in and make 2026 a sober year?
According to the Addiction Center, the benefits can start surprisingly quickly.
First Two Weeks Without Alcohol
In the first couple of weeks, light to moderate drinkers often notice they feel more alert in the mornings, have better focus during the day, and suddenly have more time and energy to get things done.
That said, this stage can be tricky from a lifestyle point of view.
Many people realise just how much drinking is tied to routines like unwinding after work or socialising.
Experts suggest replacing that post-work drink with another activity, like a walk, the gym or even a non-alcoholic option.
For heavier or long-term drinkers, this period can be more challenging.
The Addiction Center warns that alcohol withdrawal symptoms such as anxiety, agitation and tremors can appear 12 to 24 hours after your last drink.
These symptoms tend to peak around 72 hours and usually ease off after three to four days.
What a Month Without Booze Can Do
Completing Dry January means you’ve officially gone a full month without alcohol.
During this time, your gut health can start to improve, your skin may look clearer and more hydrated, and many people report better quality sleep.
It’s also common to feel more energised and mentally sharper by the end of the month.
Two to Six Months of Sobriety
If Dry January turns into a longer break, the benefits really start to stack up.
According to the Addiction Center, people who stay sober for two to six months often lose weight, see improvements in memory and concentration, and feel more emotionally balanced.
Physical health improvements can include better blood pressure, improved heart health, more stable blood sugar levels and improved liver function.
Royal Free London also notes that after around four months without alcohol, your cancer risk can decrease significantly.
Seven to Nine Months Alcohol-Free
Reaching seven to nine months without drinking is a huge milestone.
By this point, your body and mind are likely close to a healthy baseline, and many people feel confident enough to explore new hobbies and routines.
This could mean trying new workout classes, getting into sober social activities, or learning how to manage triggers more effectively.
What Happens After a Year of Sobriety
Making it through a full year without alcohol is no small feat.
The Recovery Village reports that more than 30 percent of people who attempt to quit drinking relapse within the first year.
Those who reach this milestone often notice higher overall happiness levels and a stronger sense of purpose.
According to the Addiction Center, this is also when people begin hitting long-term life goals, like saving money, progressing in their careers, or even supporting others on their own sober journeys.
Whether you’re trying Dry January or committing to a full year, the message is clear - your body and mind will thank you for it.