How to Have a Successful Dry January

Every New Year, much is shared about people beginning the “Dry January” challenge to abstain from drinking for the month. What’s often not shared are tips for actually completing this task and how to keep up the energy for the entire month. I’m providing some perspective on Dry January, some tips to help you achieve your goals, and some inspiration for why you should try to complete Dry January or any other month of abstaining from alcoholic drinks.

What Is Dry January?

Dry January began its life in 2013 when the UK charity Alcohol Change UK decided to issue a considerable challenge: to take a month away from drinking alcohol. While the challenge had some positive traction initially, it has grown exponentially since its proposal. We now see millions of people taking part in the challenge each year, and it’s become a trendy way to start the new year.

Dry January is part of what I like to call the “Sober Curious” movement, which has more people taking steps to try a world without alcohol, sometimes only for a limited time. I’ve grown to appreciate Dry January and other Sober Curious challenges because they help people experiment with avoiding alcohol and imagining their lives without a drink in their hands. These attempts could help someone finally leave alcohol in their past.

Dry January Benefits

There are numerous benefits to cutting alcohol out of your diet, even if it’s just for a limited time during Dry January. The University of Sussex conducted a study on people who completed the Dry January challenge and asked participants about the benefits they noticed from taking part in the challenge.

Some of the responses included:

Of course, not everyone will notice all of these benefits after a month without alcohol, but you should keep them in mind as motivation. It’s also important to note that the study touts benefits not just for people who went 31 straight days without alcohol, but also for those who attempted Dry January in the first place. Even if you end up coming slightly short of your goal, you may still experience some of these benefits.

What Are the Rules for Dry January?

The rules for Dry January are simple: you must abstain from any beer, wine, or spirits for all 31 days of January. There’s no failure when it comes to Dry January. Sure, some people will end up having a drink, but that’s not a failure. Any slip-up in your Dry January is a chance for you to reflect on yourself and learn something.

It’s worth noting that while most people participate in the challenge in January, you could do it during any calendar month (think Sober October and the like). Alternatively, just pick a run of 31 days and attempt to avoid alcohol for the duration.

How Do You Have a Successful Dry January?

On its surface, Dry January may seem easy at only one month in duration. However, I can tell you that the month can feel long and arduous if you aren’t prepared. It can be even more difficult for those on the cusp of alcohol use disorder.

Wondering how to plan a Dry January? I’ve developed some easy-to-follow advice for you to keep in mind whether you’re planning a Dry January challenge or trying it during any other month. While these tips won’t guarantee your success, they will give you some idea of what it takes to commit to Dry January and make it to the other side happier and healthier.

So here are my Dry January tips to get you through the month. 

1. Include Others in the Planning

I’m sure you’ve heard the phrase, “There’s strength in numbers.” Having some supportive people on your side often makes a journey easier, and Dry January is no exception. When someone asks me how to plan a Dry January, I always tell them to include others in their plans.

I understand you may feel hesitant to include other people in your plans or tell your friends and family about your intention to participate in Dry January. However, there’s nothing to be embarrassed about, and you should feel comfortable confiding in your loved ones about the plan. You could even post about it on social media if you are okay with it.

As you go through the month, talk with the people close to you about your thoughts and feelings. If you feel tempted to drink, work through those feelings with someone to try and avoid slipping up. Or if you do slip up, you can explain what happened to a friend and use them to bounce ideas off for what to do next time.

Additionally, you could try and find other people you know who are participating in Dry January and work together to make it through the month.

2. Have a Plan for What to Do and Say When Offered Alcohol

If you’re like most people, it’s unrealistic to believe you’ll make it through the month without anyone offering you a drink. January can be full of temptations, whether you get an invitation to a football playoffs party or attend a dinner at a restaurant that serves alcohol. If you don’t have a plan, you may struggle to politely decline the drink. With a plan in place, however, you can avoid slip-ups.

Before heading to a place that serves alcohol, rehearse what you might say when you’re offered a drink. While you shouldn’t have to justify not drinking, some people may push back on your refusal and want more information on why you aren’t drinking.

You could use a direct explanation to others about how you are participating in Dry January. Some people may brush off that explanation, so practice having another response in your repertoire. You can say you plan on driving home or you have to do something early in the morning. Or, just say “No, thank you,” and decline to answer any other questions. Being able to say no is good practice for much of life, and it especially helps during Dry January.

3. Keep Your Motivations in Mind

Think about why you want to participate in Dry January in the first place. Your reason for participating in Dry January may be very different from another person’s. It’s important to remember why you decided to take on this challenge and what you hope to accomplish by doing it. I find that keeping my motivations front and center in my mind helps me complete a task I may find arduous at the moment.

I recommend listing all the things motivating you and the benefits you hope to gain by completing Dry January, and then ranking them based on their importance. Your list can consist of simple things like saving money by abstaining from alcohol to more major concerns like improving your mental or physical health. Once you have all your motivations written out, you should keep them somewhere you can see to keep your enthusiasm for the project up.

4. Plan Activities Without Alcohol to Look Forward To

I love to set up little rewards for myself along the way while completing a big project. It helps keep my motivation up, and I believe it will give you the extra boost you need to keep going through January as well.

When you participate in Dry January, you will likely save some money by not purchasing alcohol and heading out to an expensive bar. So, why not use that money you will save for something fun and exciting?

Plan a few activities during the month that you think would be fun but have worried about the cost of doing. Of course, for some, January is a cold month, but this can be a great time to take advantage of winter sports, such as skiing or snowboarding. Or, if you live in a warmer climate, you could go on a hike or explore a national park.

For indoor ideas, you could try out a new expensive restaurant you’ve been interested in but haven’t had the funds for. Instead of drinking, you could experience omakase sushi or try a high-end coffee or tea at a fancy cafe. Alternatively, you could buy yourself something you’ve been eyeing for a while, like a new video game controller or yoga mat.

5.Don’t Beat Yourself Up Over a Mistake

It’s easy to agonize over a slip-up, even if you know you shouldn’t. While it may be disheartening if you end up drinking, you’ll want to do your best to dust yourself off and keep going. Remember, a slip-up is not the end of the world. Rather, it is a bump in the road to completing a month without alcohol while working towards a healthier you.

You should take stock of your thoughts and feelings after you slip up during Dry January. Analyze the situation you were in and why you decided to have a drink. Try to picture what you could have done differently. Maybe you should have removed yourself from the situation, or perhaps you should have said or done something differently.

Once you can determine what went wrong, you can make a plan for what to do next time you find yourself in a similar situation.

6. Log Your Feelings in a Journal

Keeping a daily journal can be a great motivation tool, and it’s something I like to recommend to those who are sober curious. Write down what you feel every day. Keep notes of your feelings, your mental health, your physical health, and what you think has changed. Your journal can be as detailed or brief as you want, but it should reflect your honest thoughts.

Once you’ve journaled for long enough, you can use it to help motivate yourself in the future. Look at some of your earlier logs to get a feel for how far you’ve come and how much has changed. Or, if you’re struggling, you can use it to recall a similar instance and the ways you overcame the challenge.

Sober Curious? Why Not Go Beyond Dry January?

Dry January is just that: one month of abstaining from alcohol. It’s a big step for anyone to take, so why stop there? Why not consider extending your alcohol abstinence goals beyond January?

Need help with your goals? If you are ready to stop drinking but are struggling on your own, remember help available. You’re not alone in this struggle, and I’m here to guide you. Together, we can help you find a new and happier life. Reach out if you want to talk.

Stay Strong, 

Jim 

Sources:

1. Sussex University. (2020, December 31). How Dry January is the secret to better sleep, saving money and losing weight. Retrieved from https://www.sussex.ac.uk/news/article/47131-how-dry-january-is-the-secret-to-better-sleep-saving-money-and-losing-weight
2. Ducharme, J. (2020, January 1). The Surprising Origins of Dry January — And Why It Might Be Good For Your Health. Time. Retrieved from https://time.com/6552262/dry-january-origins-alcohol-drinking/
3. de Visser, R. O., Robinson, E., & Bond, R. (2016). Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use. Health psychology: official journal of the Division of Health Psychology, American Psychological Association, 35(3), 281–289. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684010/

• Dry January
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