With the new year comes new health and wellness goals, and if you’re looking for a challenge, you may be considering Dry January. A month-long commitment to avoiding alcohol, Dry January boasts benefits including improved mood and energy levels, reduced stress, weight loss, better sleep, and more. It can be both challenging and rewarding, allowing you to reevaluate your relationship with alcohol and see what changes you can make once January ends. Whether you need a break after the boozy holiday season or want to escape your usual drinking habits, here are 8 tips to help you stay strong during Dry January.
What Is Dry January?
Dry January is a health and wellness challenge where you give up alcohol for the month of January. It officially launched as a campaign in 2013 by Alcohol Change UK and is now a worldwide movement. Some use it to give their body a break from alcohol after the holiday season, while others see it as an opportunity to reassess their relationship with alcohol. Dry January prompts you to think about how much you drink and what your individual relationship with alcohol is. For example, if you’re constantly drinking when you’re stressed out, it can get you to think about alternative methods of stress relief that don’t rely on alcohol. With physical and mental health benefits ranging from clearer skin, to more energy, and weight loss, it’s no wonder so many people join Dry January each year.
What Are the Benefits of Dry January?
- Improved mood and energy levels
- Better sleep
- Decreased anxiety and depression
- Reduced stress
- Improved focus
- Increased physical activity due to better sleep and energy levels
- Weight loss
- Clearer skin
- Improved blood pressure
- Better diet as alcohol can make you crave junk food
- Decreased inflammation in the body
- Liver recovery
- Strengthened immune system
- Allows you to reflect on your relationship with alcohol
- Helps you reestablish control over your drinking
8 Tips to Help You Stay Strong During Dry January
1. Create Goals
Not drinking for a month is a big goal in itself, but you may have other goals that Dry January will help with. Think: working out 4 times a week, eating a healthy diet, or starting a new hobby. Cutting out alcohol can help boost your energy levels, help you sleep better, and put you in a better mental space overall. All of these things can help you maintain a healthier lifestyle and reach your health and wellness goals. It’s important to write out your goals to help you stay committed to Dry January.
2. Find An Accountability Partner
Do you have a friend or family member who wants to do Dry January as well? Having an accountability partner can help you stay strong, especially in social situations where others are drinking. You can also find non-drinking alternative activities to do together. For example, instead of heading to happy hour, figure out other things you can do like a workout or art class. A challenge is always easier when there’s someone else supporting you and holding you responsible.
3. Eliminate Alcohol At Home
If alcohol is in your line of sight each day (at the front of your bar cart or in your refrigerator), you’re more likely to give up on Dry January. Every time you see alcohol, it’s a reminder of it and you’ll be tempted to have a drink. Just like if you’re trying to eat a healthy diet you should keep junk food out of your house, the same goes for alcohol and Dry January. Either hide booze in a spot that’s out of your daily sightline, or give it to a friend to keep at their place for the month. If you don’t mind parting with it for good, you can always dispose of it altogether.
4. Make Fun Mocktails
There are plenty of fun mocktail recipes out there that give the feel of an elevated cocktail, without any alcohol. Sometimes you just want a fancier drink than water, especially if you’re having people over or doing a date night with your significant other. This is where mocktails come in. There are mocktail options for all your favourite drinks, from margaritas, to spritzes, to daiquiris, plus other specialty crafted mixed drinks that are absolutely delicious.
5. Avoid Triggers
Everyone has their triggers when it comes to alcohol. This may be going for wine with co-workers after work on Fridays or heading to a Sunday funday brunch. Many people have particular times, locations, and events they associate with alcohol. To cut down on drinking, figure out what your triggers are and try to avoid them when you’re feeling temptation. However, don’t let this ruin your social life. Just because you’re not drinking doesn’t mean you can’t go out with friends or enjoy your favourite activities. It will likely take more willpower, but that’s part of the challenge! Also, take the reins when making plans and suggest non-drinking activities like a hike, movie, or cafe instead.
6. Tell Your Friends
Letting your friends know you’re doing Dry January can limit peer pressure and awkwardness if you’re somewhere getting drinks. Although you don’t owe anyone an explanation, people are still naturally curious when others aren’t drinking. Telling them ahead of time ensures that your friends are aware before you go out and already expect you not to drink. It can take the stress off and make you feel more comfortable.
7. Stock Up on Alcohol-Free Beverages
Thanks to the ‘sober curious’ movement that has grown more popular over the past few years, there are plenty of awesome alcohol-free beverages available. Many people enjoy drinking at home, whether they’re alone, with their partner, or with friends. This habit can get out of hand if you aren’t mindful about how much alcohol you consume. Replacing booze with alternatives can help you manage your cravings during Dry January and can help you build better habits beyond.
8. Find Alternative Activities
Drinking has become extremely normalized in our society and has become habitual for many people. Going out for dinner and drinks is a favourite pastime for many, and some people drink alcohol before bed to wind down or need a glass of wine after a long day at work. Instead, consider heading to a pottery class or yoga with friends and think about mindful activities that can replace your drinking at home. Instead of drinking before bed, try another activity to help you unwind such as simple yoga exercises or meditation.
If you’re considering trying out Dry January, these 8 tips will help you stay strong and motivated all month long.
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