When the Glow of Dry January Fades—And Drinking Starts to Look Good Again
Why You Might Be Romanticizing Alcohol Right Now (And What to Do About It)

If you’ve just wrapped up Dry January or have been alcohol-free for a while, you might be feeling great—clear-headed, well-rested, and proud of yourself. Maybe your sleep has improved, your anxiety has decreased, and you’ve noticed a real shift in your energy.

But suddenly, out of nowhere, you start thinking…

"Was drinking really that bad? Maybe I overreacted. I miss the fun. I miss the ease. Maybe I can moderate; perhaps I can have just one."

Sound familiar? That’s completely normal—and actually a well-documented psychological effect called Fading Effect Bias (FAB).

FAB is a cognitive tendency where our brains let negative memories fade faster than positive ones. Essentially, the rough mornings, regret, and hangxiety become blurry, while the laughter, social ease, and celebratory moments stay vivid. This is why, as time passes, you might start reminiscing about the “good old days” of drinking—without remembering the not-so-great consequences that came with them.

Why This Happens

Psychologists have studied FAB for decades, and research confirms that we naturally suppress negative emotions from past experiences to maintain emotional stability and optimism. While this is helpful in moving forward from embarrassing moments or difficult life events, it can work against us when it comes to alcohol.

Here’s why:

🧠 Your brain wants to protect you from distress. Negative memories tend to soften over time, making it harder to remember the full picture of why you chose to take a break in the first place. This is a natural part of emotional regulation, but it can be misleading when making decisions about drinking again.

💬 Drinking memories are tied to emotional experiences. When you think back on drinking, you’re often remembering the context—the connection with friends, the sense of relief at the end of a stressful day—not just the alcohol itself. This is why events like Super Bowl Sunday or weddings might bring up cravings, even if alcohol wasn’t the real source of enjoyment.

😕 Your current mindset influences your recall. If you’re feeling stuck, bored, or lonely, your brain may highlight past drinking experiences as a “solution,” conveniently filtering out the downsides. This is why people who’ve had an amazing Dry January suddenly feel tempted to drink again—not because alcohol has changed, but because their perspective has.

What to Do When This Happens

The good news? Once you recognize Fading Effect Bias for what it is, you don’t have to fall for it. Instead of letting your brain trick you into a cycle you worked hard to break, use these five steps to shift your perspective.

🔍 Reality-Check Your Nostalgia

• If you find yourself longing for alcohol, ask: What exactly am I missing?

• Was it really the alcohol, or was it the setting, the people, the break from stress?

• How did I feel the next day after those nights I’m remembering so fondly?

• Try this exercise: Take five minutes to write out the last three times you drank and be brutally honest. How did you feel the next morning? Did drinking bring you what you actually wanted? Looking at past experiences in full detail helps cut through FAB’s selective memory filter.

📖 Revisit Your Why

• Go back to your journal, past notes, or even old texts to remind yourself why you chose this path. (If you did the 30-Day Reset, reread the entries from early on!)

• What were the biggest pain points of drinking? Are they really gone just because time has passed?

💡 Anchor Yourself in the Present

• Make a list of what’s improved since taking a break—your sleep, energy, mood, confidence.

• What benefits have surprised you?

• What have you gained that’s worth keeping?

📚 Tap into New Resources

• If you’re looking for fresh inspiration, check out This Naked Mind by Annie Grace—a fantastic book on rewiring beliefs around alcohol.

• Listen to the Alcohol-Free Life Podcast with Janey Lee Grace for stories and strategies to stay motivated.

• Looking for helpful strategies to picking up that drink? Download my free Unwind without Wine Guide—full of tools and tactics to help de-stress and enjoy life without alcohol.

🛠 Take Action Before a Craving Hits

• Make a plan for upcoming events where drinking might feel tempting. What will you drink instead? Who will you text for support?

• Try this: If a craving comes up, tell yourself, "I can always choose to drink tomorrow, but for tonight, I’m sticking to my plan." (Chances are, by morning, you won’t want to.

Final Thought

If you’re experiencing Fading Effect Bias right now, it’s not a sign that you’re failing—it’s just a sign that your brain is doing what it does best: adapting.

But you don’t have to follow every thought it throws at you. Stay curious. Stay honest with yourself. And remember, you don’t have to go back just because a softened memory is whispering that you should.

Feeling unsure about what’s next? Let’s talk.

Whether you want to continue your break, explore moderation, or just process what you’re feeling, I’m here.

📆 Book a free no-strings-attached call here.