Dry January Tips: How to Actually Make It to February

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An alcohol-free month is one of the best experiments you can run on yourself. These tips work just as well for Sober October, a dry July or any 30-day break.

Before you start

Tell people. Saying it out loud creates accountability and reduces awkward offers.
Clear the house. Give bottles away or put them out of sight.
Stock up on alternatives. Alcohol-free beer, sparkling water, kombucha, good tea.
Write down your why. Better sleep? Saving money? Proving something to yourself?

Week one: the habit week

The hardest moments are habitual — getting home from work, cooking dinner, Friday night. Swap the ritual instead of removing it: same glass, different drink.

Week two: the social week

Invitations test your resolve. Have a ready answer ("I'm doing a dry month") and order your drink first, so nobody orders for you.

Week three: the reward week

Sleep and energy usually improve noticeably. Write down what's better — you'll need the list in week four.

Week four: the "I deserve one" week

Your brain will argue that you've proved your point. Remind yourself why you started, and look back at your list.

If you slip

One drink doesn't erase three good weeks. Notice what triggered it, and carry on from tomorrow. Progress beats perfection.

After the month

Decide deliberately how you want to drink in February, rather than drifting back. Many people find they want much less than they did before.

Craving a drink right now?

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This article is general information, not medical advice. If you're worried about your drinking, please talk to a doctor.