Created by charity Alcohol Change UK, Dry January sees thousands of people stop drinking alcohol for the entire month of January. And, with the alcohol free lifestyle growing in popularity, Dry January 2023 looks to be bigger than ever.
So, whether you over indulged in December or are going for a total reset, Dry January is a wonderful way to start your year. Read on for our top tips on how to complete a successful Dry January. You might just find you want to keep going! (Check out how to give up alcohol for a year for more info).
WARNING: If you are worried you might be dependent on alcohol, you should seek medical advice to help you stop your drinking safely. Alcohol withdrawal is very real and very dangerous.
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Why Try Dry January?
Taking a break from alcohol can highlight ways in which it might be impacting your life. So if you’ve tried life with alcohol, why not see what it’s like without?
There are many reasons you might want to put your relationship with alcohol under the microscope:
1. Actually Sign Up For Dry January
Check out Alcohol Change UK & sign up for Dry January to get the extra support! You can download the ‘Try Dry’ App or receive daily coaching emails to help you along the way. By receiving these tips, you’ll double your chances of successfully completing the entire month!
2. Make Your Motivation Last
After the classic festive season overindulgence, take advantage of that New Year, New Me motivation that arises when we feel ready for change. However, motivation alone will get you no where, at least not for long!
Motivation is more sustainable when it comes from progress. We do something, we see the results, we want to do it more. It’s the cornerstone of building healthy habits.
Think: action = progress = motivation = action = progress = motivation…
Some do Dry January ‘except for (insert event here)’ which doesn’t really give you an extended enough break to start feeling the benefits. So commit to the month & stick with it to really feel the improvements.
3. Track How You Feel
It’s important to track how you feel so that you’re aware of the benefits & progress you’re making. It’s common to romanticise drinking after some time away from it. We gradually start to feel better on a day to day basis & we forget that we didn’t always feel like that. So if right now getting out of bed is hard, you feel sluggish or struggle to concentrate – write it down!
You can download the I Am Sober app which functions as a sober timer, but also allows for daily check ins. Or, if you prefer putting pen (or sticker) to paper, check out the below:
4. Combat Cravings
Cravings can attack when you least expect it. Much like smoking, watching someone on TV drinking can trigger a craving. Be prepared for this to happen & have a plan ready.
Have other drinks on hand if water isn’t cutting. Whether it’s non alcoholic alternatives, teas, fizzy drinks, hot chocolate… whatever you can sip on while the craving passes (and it will).
If your primary & most important goal is to stay sober then don’t stress too much about caloric intake. A lot of people experience sugar craving when they quit alcohol & decide to let themselves have the treat in lieu of the alcohol. My personal take is that I didn’t concern myself with calories when I was drinking so why obsess about it now?
5. Challenge Yourself (A Little)
If going the whole month without alcohol is enough of a challenge then make that your priority. If you’re looking to push yourself, why not get sociable and try attending some events sober?
If you’re normally found in the pub on a Friday night, try going with friends & sticking to AF drinks. Once you realise you can have fun without the alcohol, frivolous spending & the impending hangover, you might find the urge to drink diminishes! This could help your alcohol consumption in the long term and reduce the likeliness of binging when February rolls round. Going out & having fun without alcohol is pretty liberating.
6. Drink Alcohol Free
If your giving Dry January a shot, why not try some non alcoholic drinks? If you want something fizzy in a glass, or something that feels a little more grown up, check out some alcohol alternatives.
7. Get an Accountability Buddy
I’m not talking about a drinking pal who will easily talk you into throwing in the towel & hitting the pub! Find someone (or a community) you trust to hold yourself accountable. Whether it’s a friend or family member, setting up an anonymous sober instagram account, joining a sober community like Cuppa or using the sober friend finder – reliable folk are out there waiting to support!
Completing Dry January
In a world that feels alcohol obsessed, completing Dry Jan is something you can really feel proud of yourself for doing. If you’re serious about trying dry, be sure to check out some of our other content here.
FAQ
What Benefits Can I Expect to Feel?
There are plenty of benefits associated with cutting out booze. More energy, brighter skin & eyes. Better sleep, deeper rest = improved immune system. Better overall health, more clarity, improved mental health and decision making. Better finances, better mood, improved lifestyle, relationships and self-esteem. More calm and less spontaneity*. Plus, you’re going against the grain and have a reason to feel proud of yourself every day. Further to this, alcohol impacts our neuropathways which makes it easy for us to get stuck in the same negative thought patterns. Research shows that from 6 months without booze, our brains can return to that of a non drinker.
*A regular drinker – even someone who has one beer every Friday night will experience increased spontaneity when sober – and not necessarily the fun kind… more like the ‘let’s blow the money I’m trying to save on stuff I don’t need’ kind.
Isn’t Quitting Alcohol Extreme?
Most of us started drinking and well, just continued to drink because it’s what everyone does. With so many of us consuming alcohol on a daily basis, it can feel dramatic to decide to cut it out completely. But, more research is pointing to the real harm caused by alcohol. You only need to look at the 2010 study here – or listen to Dr Huberman’s podcast focussed on alcohol to come to terms with the fact that, if alcohol were created today, it wouldn’t be legal.
