Been thinking about not drinking? You're not alone. So much so, that the month of October is following suit with January ("Dry January"), and becoming a time where people worldwide give in to sober curiosity, and attempt to abstain from consuming alcohol for 31 days. If you’re thinking about giving it a try this year, here are a few things to keep in mind to make it a positive—dare I say, successful—experience.

First and foremost, you don’t need to have a “problem” with alcohol to step back and take a look at your relationship with it. 

Choosing not to drink (or to drink less) is a personal decision, and you don’t owe anyone an explanation. That alone is worth saying out loud: it’s okay to do something that doesn’t match what family or friends expect or what society sees as “normal.”

 And, not that I'm trying to convince you here (or maybe I am), but there are some undeniable benefits to not drinking or, at least, drinking in more moderation, including reduced risk for high blood pressure/hypertension, stroke, certain forms of cancer, and liver disease. Reducing or abstaining from alcohol use can also result in lower cholesterol levels, improved mood, memory and quality of sleep, and weight management.

Still, the truth, and perhaps the challenge, is that alcohol is centralized in our society. To the extent that, for many, the idea of not drinking feels odd and like it may put us at risk of being "othered". Think about it - alcohol is woven into how we celebrate (e.g. champaign toasts), relax and reward ourselves (a glass of wine after work). It's also blended into how grieve, and for better or worse, its how many of us might've been conditioned to cope stress and difficult emotions. 

This isn’t about demonizing alcohol, though—it has a place in a lot of cultural traditions and settings where when used in moderation, it's relatively non-problematic. Instead, Oct’Sober is about giving yourself space to see how you feel without it. Whether you land on sobriety, moderation, or something in between, the point is knowing you have options.

Setting the Frame

To start, the CDC defines moderate drinking as no more than one drink a day for women and two for men (a “drink” = 12 oz beer, 5 oz wine, or 1.5 oz liquor). The NIAAA says binge drinking is five or more drinks for men, or four or more for women, in about two hours.

Why does this matter? Because where you’re starting shapes what you’ll notice if and when you make the decision to abstain. If you only drink occasionally, you may not have withdrawal, but you might be surprised by smaller shifts like less brain fog, fewer “hangxiety” mornings, or realizing how often alcohol shows up in your social life. 

If you drink more regularly, your body and brain may need time to adjust, and the differences could feel bigger—but may also take more effort to hold onto. If you’ve been drinking heavily (more than 7 drinks a week for women, 14 for men), I strongly encourage talk with a doctor before stopping to ensure you're able to detox safely. Withdrawal symptoms can begin 8–48 hours after your last drink, peaking within 24–72 hours.

I think it's also important to note that there’s a difference between alcohol use, misuse, and alcohol use disorder.

• Use is simply drinking. And for the most part, many of those who do imbibe, land here.

• However, that use can turn to misuse, when drinking goes against health guidelines (like binge drinking), breaks the law (like driving under the influence), or creates negative consequences (like a DUI).

• Over time, misuse can lead to alcohol use disorder, when drinking continues despite problems and shows up in things like: trouble setting limits, spending more time and money on alcohol than you meant to, struggling with responsibilities, changes in health, needing more to feel the same effect, or mood swings when you’re not drinking.

The Body’s Timeline

Here’s what many people notice when they take a break:

• Week One. The first days depend on how much you normally drink. If it’s lighter, it’s more about noticing the absence—dinners without wine, evenings without the usual routine. If it’s heavier, your body may be busy adjusting. Early withdrawal symptoms can include tiredness, fogginess, disrupted sleep, mood swings, or anxiety. Physically, you might notice headaches, sweats, nausea, or shakiness. More severe symptoms, like confusion, hallucinations, or seizures, will need medical attention.

• Week Two. Energy and focus often get a boost. You might also notice your skin looking clearer, puffiness can go down, and bloating may ease as digestion improves. Internally, your blood pressure and liver function can also improve. While it might not be perfect, sleep and mood may start to stabilize.

• Week Three. As the gains keep building, you can experience better concentration, sharper memory, and more balanced mood. On the flip side, this can also be where the novelty starts to wear off, and old habits may feel tempting again. Cravings may still surface, but your body is still healing. Internally, the liver can show less fat and inflammation, kidneys regulate fluids more effectively, and reduced inflammation strengthens the immune system.

• Week Four. By the end, you'll ideally be enjoying more restful sleep, better mood regulation, consistent energy, and clearer focus. Physiologically, your blood pressure and cholesterol can drop, and key organs continue to heal and return to normal function. 

Perhaps most importantly, you get a snapshot of what life feels like without alcohol for a month, and the bragging rights of having accomplished something major. Let me also be emphasize that trying, in itself, is still something major.

Trigger Warnings

Knowing what your body may experience is one part of the journey. The other is navigating the people, places, and feelings that make drinking feel natural or necessary. Maybe it’s Friday happy hour, Sunday brunch, that friend who always orders another round, or just the stress of daily life. Those triggers don’t disappear just because you stop.

Noticing them is step one. Planning helps, too. Maybe that’s having something else in your hand—sparkling water, tea, a mocktail. Maybe it’s practicing a response. And remember: “No.” is a full sentence. “No, but thank you” works if you’d rather soften it.

Cravings and urges to drink can be par for the course. The good news? They can peak and fade within about 90 seconds if you don’t feed them. Taking a moment to pause, focus on your breath, or distract yourself can help the urge pass without taking over.

31 Days of Data

More than anything, Oct’Sober is about giving yourself a chance to notice what shifts—physically, mentally, emotionally—when alcohol isn’t in the picture. You might decide to keep going. You might go back to drinking, but with a clearer sense of its role. Or you might find a middle ground. All of those choices are valid.

By the end of 31 days, if nothing else, what you have is information. You’ll know more about how alcohol does—or doesn’t—show up in your life. And with that, you get to choose what comes next. 

The gift is in the time and noticing.

With Love,

Dr. Love Jordan