Tips for a successful Dry January
Stacy Parmer is director of the Missouri Lawyers’ Assistance Program.
Holidays can come with more opportunities to drink alcohol — from firm parties to end-of-year drinks with coworkers. The new year provides an opportunity for lawyers to consider their relationships with alcohol. Participating in “Dry January,” a month of sobriety from alcohol, can help lawyers adopt healthier habits and be more present and focused for clients.
According to the Bloomberg Law 2024 Attorney Well-Being Report, nearly 80% of respondents who consume alcohol drink to socialize with friends and family. A majority drink for coping reasons — including 50% who drink to relax and relieve stress, 10% who drink to numb emotions or quiet their minds, and 6% who drink to cope with emotional difficulties.1
The National Institute on Alcohol Abuse and Alcoholism offers six tips for success during Dry January.2
1. Consider why you choose to drink alcohol. Is it to have fun at events, deal with stress and anxiety from work, or to fall asleep, or something else? Think about ways you could accomplish those objectives without alcohol, such as drinking mocktails at parties or doing yoga before bed.
2. Tell friends and family about your plan to participate in Dry January.
3. If possible, verify that alcohol-free beverages are available at events.
4. Have a polite, assertive “no, thanks” ready for when someone offers you a drink.
5. Pay attention to how you feel as the month progresses. If you notice you are sleeping better or have more energy, make a note to help keep your momentum going.
6. Have a plan in place for when the month ends. The Missouri Lawyers’ Assistance Program can help develop a plan to keep you from resuming old patterns.
January is also Substance Use Disorder Treatment Month, which is dedicated to raising awareness about substance use disorder treatment and recovery by encouraging reflection and action at the beginning of the year.3 If you need help in developing a plan once Dry January ends or would like help regarding any kind of substance use disorder, reach out to MOLAP.
At no cost, MOLAP can connect you to services including counseling, inpatient or outpatient treatment, medication-assisted treatment, community support groups, and your peer volunteers. MOLAP licensed clinicians have the diagnostic and therapeutic expertise to address substance misuse issues, which is essential when making ethically appropriate referrals to treatment. MOLAP is in constant connection with other lawyers’ assistance programs around the country to stay up to date on the best treatment centers for lawyers, so referrals are accurately individualized to your specific needs.
MOLAP strives to reduce the stigma surrounding substance misuse and mental health because everyone deserves easy access to the support they need. Missouri lawyers can feel empowered to ask for help without fear of judgment or repercussion, because reaching out for help is a sign of strength and hope.
Visit MoBar.org/MOLAP to learn more about MOLAP’s services. Contact MOLAP by calling 1-800-688-7859 or emailing MOLAP@MoBar.org.
Endnotes
1 Patrick Krill et al., 2024 Attorney Well-Being Report: The Divide Between Health & the Legal Industry, Bloomberg Law (2024), https://news.bloomberglaw.com/bloomberg-law-analysis/analysis-report-highlights-risks-of-poor-attorney-well-being.
2 George F. Koob, Kicking off the new year with Dry January? Here are six tips for success, National Institute on Alcohol Abuse and Alcoholism (Jan. 3, 2025), https://www.niaaa.nih.gov/about-niaaa/directors-page/niaaa-directors-blog/kicking-new-year-with-dry-january-here-are-six-tips-success.
3 SAMHSA Kicks off Substance Use Disorder Treatment Month!, American Academy of Addiction Psychiatry (Jan. 5, 2026), https://www.aaap.org/samhsa-kicks-off-substance-use-disorder-treatment-month/.