Sip Less, Live More: Turning Dry January Into a Year of Intentional Living

Dr. Julie Sorenson

Hey everyone—welcome back to Unpack with Dr. Julie! If you’re joining us for the first time, I’m Dr. Julie Sorenson, and as always, I’m here with Kai Mercer. And today, well, you know, some topics just hit at the right time, and I think for so many people, the new year brings that little surge of... possibility. A reset, right? Lately, I’ve noticed more folks starting off with something called Dry January—basically, just taking a month-long break from alcohol to see what shifts. But honestly, what started as this small public health campaign over in the UK has exploded into a global wave for wellness. It’s kind of amazing how quickly that caught on.

Kai Mercer

Yeah, it’s wild, actually. I mean, I remember the first time someone said “Dry January” to me, I thought they meant we were, like, collectively giving up all the fun until February. But when you dig in, the science is kind of fascinating. Even just one month off—the research keeps backing it up—can lead to way better sleep, more energy, and a bump in your mood. The Cleveland Clinic, Brown, Verywell Health—all these sources keep pointing at lower blood pressure, less anxiety, the works. And it’s not all physical, like there’s this emotional clarity that sneaks up on people. I tested it out last year. Thought it’d be a drag. And, uh... yeah, didn’t miss the hangovers, for one. And it kind of forced me to look at why I even had a glass of wine after work to begin with. Stress? Boredom? Habit?

Dr. Julie Sorenson

Exactly! You just named something most people don’t expect—we think we’re giving up alcohol, but what we really get back is a sense of clarity. I hear this from clients constantly: “I didn’t realize how foggy I’d gotten until I didn’t feel that way anymore.” Better mornings, more stable moods, less anxiety buzzing under the surface—those are powerful changes. And the awareness part? Maybe it’s not about guilt at all but taking a quick inventory: “Why am I drinking?” Is it just for fun, or is it covering up something else? When you press pause—just 30 days, honestly—your body and your heart both get this gentle reset.

Kai Mercer

It’s almost like your body puts its hand up and goes, “Hey, thanks for noticing me!” And I’ll say, Julie, when I did it, I had this weird experience—midway through January, I was just calmer. Stuff that would usually wind me up? Didn’t stick the same way. That’s not—not magic, right? That’s just, like, biology meeting therapy or something.

Dr. Julie Sorenson

Right, and all these little shifts add up. This isn’t about cutting out joy; it’s about noticing what makes you feel most like yourself. And, look, as we’ll get into, Dry January is rarely just about January... it opens up clarity for the rest of your year if you let it.

Kai Mercer

Alright, so let’s talk habits and, uhh, honestly, social stuff. Cuz for a lotta people, it’s not just about the physical. It’s about, “Wait, what do I do at a party if I’m not holding a beer?” Or, “If I’m not making weekend margaritas with my crew, do I even have a social life?”

Dr. Julie Sorenson

Oh, totally. I mean, that’s probably the number one anxiety I hear. But building on what you were saying, once you reduce drinking, you start noticing exactly what pulls you to that glass. Is it the social script? Is it unwinding after work? I knew this person—let’s call her Megan—she did Dry January, but the magic was, once she started sharing it with her friends, she realized a bunch of them also wanted a change. Suddenly, they were meeting for coffee, brunch, even silly paint-and-sip classes, minus the sip. They created mocktail nights, went to trivia—basically, just found new ways to connect. I think what happens is, when you’re honest about being intentional with alcohol, it shakes up your circle. Sometimes the right people gravitate closer; other times, you kinda see who supports your well-being long-term.

Kai Mercer

Yeah, so it’s like—let’s see—coffee walks, trivia instead of bar hopping, yoga, little stuff. Full confession: I hosted a mocktail night and absolutely botched the first recipe, but the hangout was actually way more fun than most bar nights. It’s the conversation, not what you’re holding, that makes it—or, uhh, that’s my new theory, anyway.

Dr. Julie Sorenson

And you don’t have to opt out of social life to opt out of drinking. Sometimes it’s just having a script: “Hey, I’m trying something new this month.” Or like the Skill a Week idea—try painting, pottery, or karaoke with friends. If you’re worried about losing connection, maybe that’s a nudge to find the people who want to connect over how you’re growing, not just what’s in your cup.

Kai Mercer

Yeah, and honestly, if someone’s weird or gives you a hard time, well, maybe ask whether that’s a friendship you want carrying into your new year. Not to get all deep, but... isn’t that what we talked about in our very first episode? 2026 as the year to choose you—sometimes that means shifting your circle, too.

Dr. Julie Sorenson

Perfect segue, Kai. So what happens when you take that Dry January momentum and let it spill into the rest of the year? What I’ve seen—and research backs this up—is that people often start adding healthier habits, almost by accident. With alcohol stepping aside, you get back time, mental clarity, sometimes even a bit more energy. So instead of a strict resolution, it becomes this rhythm—you start moving more, maybe you’re prepping meals you actually look forward to, you’re prioritizing sleep, or therapy, or just moments of stillness.

Kai Mercer

Yeah, and movement, in particular—like, you don’t have to run marathons. Could be walking the dog, taking a dance break in your kitchen, whatever gets your blood moving. I read that even a few minutes of dancing a day can boost your mood for real. Eating changes too—if you’re not picking up empty calories in a drink, you just start grabbing more actual food, you know, like grown-up meals. Weirdly satisfying. And then there’s that self-care stuff—therapy, getting outside, just saying no sometimes, which I’m still terrible at, by the way.

Dr. Julie Sorenson

Me too, sometimes! But here’s the big takeaway: You get to design your year intentionally. For some, that means mindful moderation—occasional social drinks without the mindless routine. For others, maybe full-on abstinence works best. There’s no one-size-fits-all answer here; it’s about conscious, compassionate choices. I talk to people about “rhythm over resolution.” So, January is your reset, February—take a pause; let it build in March; nourish yourself through spring. Let your wellness habits ebb and flow with the rhythms of life, instead of chasing some mythical, perfect version of “healthy.”

Kai Mercer

I love that—it feels way kinder and, like, actually doable. So, I guess, if you started Dry January, or you’ve just been, uh, Dry January-curious, let yourself notice those benefits, see what feels good, and keep what works. Doesn’t have to stop at February first.

Dr. Julie Sorenson

Exactly. And if this is hitting home for you, maybe this is the year you build a life that supports your heart, your joy—and your health, too. Thanks for being here with us while we, you know, unpack all this stuff. We’ll be back next episode to dig deeper into intentional living, so stay tuned. Kai, thank you for sharing your story and your kitchen dancing secrets.

Kai Mercer

Haha, I’ll save the footage for special occasions. Seriously, thanks for listening, everyone—go easy on yourselves and each other, and we’ll catch you next time on Unpack with Dr. Julie. Take care, Julie!

Dr. Julie Sorenson

Bye, Kai! And bye to everyone out there—here’s to a lighter, brighter 2026. See you soon!