There’s something magical about the end of December. It’s a time to reflect on where we’ve been and dream about where we’re going. But instead of lofty resolutions that fizzle by February, (Does ANYONE even set New Year’s Resolutions anymore?) let’s talk about setting intentions, creating SMART goals, and tracking progress to make lasting change—starting with something small, like Dry January.
SMART Goals: Make It Realistic and Achievable 🎯
If you haven’t exercised in 3 years and you hope to have abs by the end of January, we all know that is unlikely to be a healthy, realistic, or achievable goal.
- Break down the SMART acronym:
- Specific: What exactly do you want to do? (e.g., participate in Dry January, move 3x a week)
- Measurable: How will you track it?
- Achievable: Can you realistically commit to this?
- Relevant: Does this align with your bigger intentions?
- Time-bound: What’s the deadline?
- Example for Dry January: “Specific: I’m cutting out alcohol for January. Measurable: I’ll track my days using a habit tracker app. Achievable: I’ll stock my fridge with fun alcohol-free options. Relevant: I want to feel more energized and clear-headed. Time-bound: This runs from January 1–31.”
How Dry January Fits In 🍹✨
- Dry January isn’t about restriction; it’s about creating space—for clarity, creativity, and energy.
- Better sleep, more energy, clearer focus.
- An opportunity to explore alcohol-free alternatives.
Personally, I’ll be sipping on some of my favorite ferments, teas, and mocktail recipes—like my ginger bug spritzers and cheong fruit teas! (Ebook coming soon!)
It’s a manageable, intentional step toward bigger health and wellness goals.
Intentions > Resolutions
Starting with “why” or an intention, can help you set more realistic goals.
You’ve probably heard me talk about #DryJanuaryReset or seen it on the events page. I’ve asked my friends and co-hosts to share their “why” here to share with you to spark your own intentions and goals.
Intentions are deeply personal. They’re the foundation for any meaningful change, and they often reveal more about our values and priorities than we realize.
I’m not walking this journey alone—some amazing friends and co-hosts are joining me for #DryJanuaryReset, and we each have our own ‘why.’ We wanted to share them with you to spark your own reflections and intentions for the month ahead.
Alex
“Why am I doing a #DryJanuaryReset?
Easy, I need it.
2024 threw an, almost, unbearable amount of hurdles our way — as it did for most of you as well. During those times to help numb the pain I poured more of my adult beverage into my cup than I normally would.
Now don’t get me wrong it was nowhere near those crazy pre-kids days, but it was more than my body was used to. As many of you know I’ve struggled with a decent amount of health issues over the past few years, mainly of the gut and nausea areas, but still to the point of it starting to become life altering.
So I’ve recently taken a step back to focus and think of when was the last time I was my healthiest. When did I feel GOOD more days than bad? When was my energy at it’s all time high?
It was when I was minimizing my alcohol intake, eating mindfully, and MOVING MY BODY.
An unfortunate fact about myself though is that I tend to “bite off more than I can chew,” which typically results in me loosing my focus and routine easily. So to set myself up for success in 2025 I’ve joined some of my closest friends in taking it step by step — because those small steps WILL add up to large steps one day.”
Charlyne
“I am thrilled to embark on the Dry January challenge, as it represents a significant step toward creating and maintaining healthy habits in my life. This initiative is not just a temporary commitment; it symbolises my dedication to a more balanced and mindful lifestyle.
Recently, I have embraced a ‘low’ alcohol lifestyle, and Dry January is the perfect opportunity for me to fully commit to a non-alcoholic way of living. I see this month as a chance to experiment with a variety of non-alcohol alternatives and discovering new beverages.
Throughout January, my primary goal is to remain alcohol-free for the entire month. In addition to that, I am focusing on improving my leg and back flexibility. I am currently working toward achieving my middle split, whilst enhancing both my active flexibility and overall mobility.
Moreover, I plan to make regular visits to the gym a priority during this month. Establishing a consistent workout routine will help me build strength and endurance. I am particularly excited to dedicate time to my handstand practice, as it challenges my balance, coordination and concentration while providing a fun and rewarding way to engage my body.
Dry January is more than just a month of abstaining from alcohol for me; it’s a transformative journey that will allow me to focus on my health, enhance my physical abilities, and cultivate a lifestyle that celebrates wellness. I am looking forward to embracing this challenge and all the positive changes it will bring!”
Check out Charlyne on Instagram!
Jenn
“My husband is a go-with the-flow type of person, but I’m the type of person that wants to know when the flow starts so I can make a plan for it. I’ve had some major perfectionism and control issues since I was a child and when things don’t go the way I expect them to, I have a hard time adjusting. Cue marathon running as my stress reliever. I didn’t have any emotions to work out after a 10 or 20 mile run.
After I had kids there was less sleep, more curve balls and no time to myself. I had to learn better coping mechanisms that would make my life feel better instead of worse. My mental stress fades away as I put physical stress on my body and movement is still everything to me! I make it a priority to have at least 30 minutes of me time and I always feel better when it’s a workout.
As my life changed I also had to change my mindset. I worry less about my weight and more about feeling strong. More about how to nourish my body, instead of how many calories something is. My goals have shifted from looking good to being able to feel good. I listen to my body and switch up weight lifting, cardio, and yoga to keep my mobility, heart, and bone density strong.
Moderation is now a key ingredient to how I live my life. I don’t think there is anything wrong with having an alcoholic drink, but if you need one to regulate your emotions that might be something to consider looking into.
You are so much more than your mind or your body and there is peace when you can let go of the expectations of others and find what works for you.”
Check out Jennifer on Instagram
Me
For me, Dry January is a commitment to clarity, energy, and long-term health.
A lot of people assume they have no problem with alcohol because they don’t drink excessively, but when asked to mentally commit to not drinking for an entire month, they struggle. That mental block is worth noticing—and exploring.
My goal is simple, I’m committing to a full month alcohol-free while staying curious and intentional about how I fill that space. I’ll be crafting fun ferments and mocktails (ginger bug spritzers, cheong fruit teas) and focusing on movement and recovery as I continue healing from my hamstring injury. Adding more joy, not less.
The benefits aren’t just short-term. Reduced alcohol intake has been linked to better cardiovascular health, decreased cancer risks, and improved longevity over time. For me, it’s about proving to myself—not in a restrictive way, but in an empowered way—that I can make choices that support my well-being now and for years to come.
But my biggest “why” I have for putting on this challenge is my goal to help others. So many people are overwhelmed by the pushes and pulls of life. My past Dry January challenges have had people tell me that this simple challenge changed their lives for the better. Those aren’t my stories to tell. But they fill my heart with joy to know that I played a small part in helping them. I hope that you’ll join us. 💙
How to set your own intention and goal:
Example: “An intention could be ‘I want to feel healthier and more energized this year,’ while a goal would be, ‘I’m committing to Dry January and mindful movement five days a week.’ Intentions are the ‘why,’ and goals are the ‘how.’ Both work together to keep you aligned.”
The Power of Tracking Progress 📊
The Power of Tracking Progress 📊
Tracking helps you see growth, stay accountable, and celebrate small wins. It also reveals how small, consistent steps add up to bigger changes over time.
For example, I was recently feeling a little discouraged in the gym, convinced I wasn’t making progress. But when I looked back at my logs, I realized I’d significantly increased the weight I could lift across multiple exercises. That reminder—of consistency paying off—shifted my perspective.
Some tools that help me track:
- A journal for tracking workouts, yoga practices, and gratitude.
- The app Water Llama. I have tried all of the ways. I need a little reminder with a visual log of how much water I drink. This one is nice because it accounts for hydration of other beverages like coffee and tea as well.
- A simple calendar with checkmarks for each goal achieved.
Some days feel like nothing’s changing, but tracking shows progress over time. It’s motivating and rewarding to see your efforts add up.
✨Are you ready to reset, reflect, and start 2024 with intention? ✨
Join me and an incredible community for #DryJanuaryReset. Whether you’re here for the clarity, the challenge, or just some killer mocktail recipes, you’re welcome here.
Drop a comment below sharing your “why” or tag me on Instagram when you start your Dry January journey, and every Friday with our weekly yoga check-ins.
Let’s sip well, live well, and support each other every step of the way. 🌟✨
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Living Wildly Well 
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