Participating in Dry January means taking a break from alcohol for the first month of the year. It’s a chance to reset and see what life feels like without that usual glass of wine or pint of beer. Even if you don’t drink much, this break can be refreshing and come with some cool perks.
Why Try Dry January?
Stopping alcohol for a month can bring lots of benefits. People say they sleep better, have more energy, and even save money. Plus, it’s a great way to think about how alcohol fits into your life—no pressure or judgment.
Dry January isn’t about being perfect. It’s about trying something new and seeing how it works for you. Here are 20 tips to help make it fun, easy, and worth it. Cheers (with sparkling water) to a successful Dry January!
1. Find Your Why
Think about why you want to try Dry January. Maybe it’s to feel healthier, save money, or just to prove you can do it. Knowing your reason will help you stay focused.
2. Tell Your Friends
Share your plan with your friends and family. They’ll most likely support you, and it’ll help avoid awkward moments when someone offers you a drink.
3. Stock Up on Alternatives
Fill your fridge with drinks you like that don’t have alcohol. Sparkling water, soda, or fun mocktails can make it easier to enjoy social events. Maybe take a month and experiment with different teas and infusions.
4. Plan Ahead for Social Events
Think about how you’ll handle parties or dinners where there’s alcohol. Have a non-alcoholic drink order ready, like a club soda with a splash of cranberry or a ginger beer (no, there’s no alcohol in it) with lime. You can even bring these items with you.
5. Clear Out the Alcohol
Remove any alcohol from your home. This includes things like barware and mixers. No need to actually get rid of it, but at least box it up and get it out of sight. If it’s not there, you won’t be tempted to grab a drink. Simple as that.
6. Track Your Progress
Use a calendar or an app to mark each day you stay alcohol-free. Watching your streak grow can be super motivating.
7. Treat Yourself
Use the money you save on drinks to get yourself something nice. It could be a fancy coffee, a cool gadget, or (depending on your normal spending habits) even a relaxing spa day.
8. Find a Buddy
Invite a friend to join you for Dry January. Swap mocktail recipes and meet up for coffee or tea. You can encourage each other and share the ups and downs.
9. Try New Activities
If your ritual is to grab a glass of wine after work, replace that with another fun and relaxing activity. Try painting, yoga, or learning to cook a new recipe.
10. Stay Hydrated
Drink lots of water throughout the day. Sometimes when you think you want a drink, especially if you’re craving a beer, you’re just thirsty.
11. Be Ready with an Answer
If someone offers you a drink, have a reply ready. Ask for something non-alcoholic, or simply say, “I’m trying something new this month.” People don’t care about this as much as you think they will.
12. Practice Self-Compassion
If you mess up and have a drink, don’t be too hard on yourself. You haven’t ruined the entire month. Just start fresh the next day and keep going.
13. Discover Non-Alcoholic Beverages
Check out pre-made mocktails or non-alcoholic beers and wines. There really are lots of tasty options out there to try.
14. Avoid Triggers
Think about the situations where you’re most tempted to drink and plan ways to handle or avoid them. Does watching the news make you reach for a glass of wine? Watch something lighthearted instead, or grab a coloring book while listening to a fun podcast.
15. Celebrate Milestones
Each week, reward yourself for staying on track. Whether it’s a little treat or a fun activity, celebrating progress feels great. Besides, you’ll probably be surprised at how much more energy you have.
16. Keep Busy
Stay active with hobbies, exercise, outings, or even reorganizing. Keeping your mind, and your hands, busy helps reduce cravings.
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17. Learn Something New
Take a class, watch a tutorial, or dive into a new book. Keeping your brain engaged can make Dry January easier. And you’ll appreciate all that extra clarity.
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18. Reflect on Your Progress
Take time to think about your progress each week. How are you feeling? Are you sleeping better? Do you have more energy? Write it down to remind yourself why this is worth it.
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19. Plan for February
Decide how you’ll approach alcohol after Dry January. You might go back to your usual habits, or you might find that you’d like to keep drinking less—it’s up to you.
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