The New Dry January is Not About Alcohol

But the new vice may be just as bad.

Author

Shira Lazar
January 05, 2025

Dry January used to mean cutting out alcohol. This year, it’s about something else: social media. People are swapping cocktails for scrolling and taking a break from their phones instead of their drinks.

The timing couldn’t be better. A new report from the Surgeon General shows even small amounts of alcohol increase cancer risk. But while people rethink their drinking, another habit is under the spotlight—social media.

We’re all glued to our phones. Apps like Instagram and TikTok suck up hours of our time. They leave us feeling anxious, isolated and drained. Dry Social January is a chance to reset.

Ana Lembke, author of Dopamine Nation, says every "like" or notification gives your brain a dopamine hit, making social media addictive. Over time, it leaves you craving more just to feel normal.

But here’s the good news: taking a break can reset your brain. A study found that teen girls felt more confident after just three days off social media. Adults who cut back to 30 minutes a day reported less anxiety and more focus.

Giving up social media isn’t easy. Like alcohol, it’s everywhere. But the benefits are worth it. Instead of scrolling, people are reading books, talking to friends, or just enjoying life without notifications.

But here’s the thing—you don’t need to quit cold turkey. I mean, we’re on social media as you’re reading this, and yes, I see the irony of me sharing tips on quitting tech and social media while I’m on it myself—and on my way to CES.

So, start small.

Here are some ways we can all build healthier relationships with these tools that can be a double-edged sword:

  1. Set screen-free hours or delete one app for a week, even small steps make a difference.

  2. Notice the scrolling or constantly checking your phone: Awareness is key. When I catch myself mindlessly scrolling or switching between apps, I like to ground myself with a simple mindfulness exercise. I take a moment to look around and notice my surroundings—a light, the wall, a piece of art—anything that brings me back to the present moment.

  3. Replace Scrolling with Activities: Fill the gap with hobbies or tasks you enjoy. Try a new workout, cook a recipe you’ve saved, or finally start that book you’ve been meaning to read. Keeping your hands and mind busy makes it easier to avoid your phone.

  4. Delete Tempting Apps:
    Remove the biggest time-wasting apps from your phone for the month. Out of sight, out of mind. If you need to stay connected, keep messaging apps but skip the social feeds.

  5. Turn off notifications: Notifications can pull you back into the endless cycle of checking your phone—Disable non-essential alerts to reduce distractions and give yourself more uninterrupted time to focus.

  6. Turn your phone off or put it away when you’re working or with others: Being fully present can make a big difference. Whether you're tackling a project or spending time with loved ones, silencing your phone—or even putting it in another room—helps you stay engaged and intentional.

Find me this week at CES:

I’m emceeing the first-ever Creator Space stage at this year’s Consumer Electronics Show in Las Vegas. You can find me in the Central Hall 10am-4pm Tuesday to Thursday. Thanks to Creator.Co for sponsoring me there!

I’ll also be moderating two sessions: One on “Brand and the Future of Social Commerce” January 8th 3pm with Founder/CEO of Creator.co Vinod  Varma, and another on “Keeping Sane: Mental Health in the Creator Economy” on January 9th at 2:15pm.

Other headlines to check out:

AI

Creator Economy

Web3

Bullish on… Demi Moore! Plus, a gentle reminder  🤲 

Seeing women 50+ at the Golden Globes owning it and continuing to kill it in their careers is beyond inspiring. I wish this wasn’t such a standout moment because it’s so normal to see men thriving at this stage in life. But as a 41-year-old woman, I can’t help but notice there’s still a lingering sense of pressure, doubt, or societal bias that makes moments like this feel rare rather than the norm.

Moore won her first award for her role in The Substance (I still need to watch it!) at 62 years old—and she’s been in the biz for over 45 years. In her acceptance speech, she shared how, 30 years ago, she was told she was a “popcorn actress” and basically not deserving of a Golden Globe. That comment created a limiting belief for her, making her question if her career was over or if it was time to turn the page. But it wasn’t—and she wasn’t.

Then came the script for The Substance. She ended her speech with this powerful message: “In those moments when we don’t think we’re smart enough, pretty enough, successful enough, or basically just not enough, I had a woman say to me, ‘Just know you will never be enough, but you can know the value of your worth—if you just put down the measuring stick.’”

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Remember, I'm Bullish on you!

With gratitude,