Thinking about Dry January? 10 Tips to Make it Easier
/Dry January is a 31 day mindful drinking challenge, in which participants commit to spending the month alcohol free. For many people the holiday season is a time of increased alcohol intake, so not only does it give people a much-needed break from drinking, but is also allows folks some space to explore the benefits of a lower or no alcohol lifestyle, which for many includes physical, emotional and social benefits. Although many people worry about going an entire month without alcohol, with these expert approved tips, you can set yourself up for a successful dry January.
Table of Contents
Understand Why You're Participating in Dry January
With any new year's resolution or new challenge, defining your personal 'why' can be a powerful motivator to keep you on track. What's got you considering a dry January? Perhaps you want to evaluate your relationship with alcohol or just see how long you can stay dry? Or maybe you want to see if there are health benefits to an extended alcohol free period, such as improved sleep, more energy or weight loss. May you're just sick of drinking for now and want to start the new year a little differently. All reasons are valid - the only requirement is that you're committed to a dry month.
Preparing for Success
New Year's resolutions can be tough to stick to when your specific goal isn't clear. People tend to start strong, but slip ups happen when the initial motivation wanes. What specifically do want to gain from your dry month? Skipping happy hour can be an end in itself, but it can also support other personal development goals such as weight loss, mindfulness, or saving money.
Some people also find it helpful to have an accountability partner during Dry January - you may want to let your family and social circle know your plans so they can support you (and you can set boundaries if necessary). And of course stocking the fridge with non alcoholic drinks can be helpful when temptation strikes. Read on for more Dry January tips.
10 Tips to Make It Through Dry January
List up to 10 steps as H3s with a short paragraph below each. Examples could be Exercising for Endorphins, Replacing Alcohol with Healthy Habits, Journalling, Setting goals for the month, Informing friends and family for accountability, Stocking the fridge with non-alc alternatives, navigating social situations, overcoming challenges and slipups, etc.
Tip 1 -Exercising for Endorphins
Is there anything exercise can't do? Of course we also know that exercise supports weight loss and generally helps us maintain a healthy body. The endorphins created when we get our body moving help our mental health too - they boost energy, improve mood, and decrease anxiety.
When it comes to tackling a sober month, exercise offers a few additional benefits too - it gives us a positive behavior we can replace our evening wine with and boost our self esteem. It can be a fun way to stay social when we're opting out of after work or weekend drinks. The challenge of exercise can force us to stay present while keeping our motivation up.
Exercise is one of the most potent and positive lifestyle changes a person can make. So when the urge to drink hits, laces up your sneakers and head out for a walk instead!
Tip 2 - Replace Alcohol with Healthy Habits
Exercise is not the only healthy habit you can turn to when you're tempted to take a drink. Research shows that one of the best ways to break a bad habit is to find alternatives, rather than just trying to quit. It can help to think about what drives your drinking habits - do you drink to unwind after a long day? Relaxing alternatives like practicing yoga or drinking chamomile tea might help. Do you turn to wine to distract from uneasy thoughts and feelings? Perhaps a mindfulness practice might help cope with some of that stress. Is drinking a big part of your social life? Fill your social calendar with non-alcohol-based activities - see friends for a movie, coffee or a walk rather than meeting them at the bar. The new year is a perfect time for some self reflection, so exploring why you drink can make it easier to change your alcohol consumption this January.
Tip 3 - Try Journaling
Journaling can be a helpful tool during Dry January for a few reasons. Journaling is known to support mental health by giving us an opportunity to work through stresses, negative emotions or overwhelming thoughts.
It can be a tool for exploring our relationship with alcohol by giving us space to reflect on our relationship with alcohol and what challenges arise when we stop drinking for a while. It's an excellent replacement habit, giving us something positive to do rather than reaching for a drink. And finally it can help us track our success - consider creating a habit tracker to note how many days you've gone without alcohol and what benefits you notice as a result. This can boost motivation when the impulse to drink strikes.
Tip 4 - Stay Social (or not)
Navigating the social scene can be the trickiest part of the Dry January challenge for some people. In our culture, drinking alcohol is the norm and being the sober one can feel awkward - especially if it's something new in your social circle.
It helps to have a plan - let people know in advance what you are doing if that feels more comfortable, and have some quick answers ready to head off any questions ("I'm not drinking tonight" is nice and simple, but you might also try "I'm doing a Dry January", "I'm tired" or "I'm driving" - whatever works). And while we know for sure you can have a great night out without alcohol, there's nothing wrong with setting some social boundaries too - perhaps avoiding happy hour and meeting up for lunch instead. The bottom line - most friends want to support us and you may even find you inspire others to try an alcohol free challenge of their own!
Tip 5 - Stock The Fridge with Alternatives
One of the most helpful trends of the last few years is the increased availability of alcohol free alternatives in the drinks industry. While even 10 years ago, the options were limited to one or two brands of non alcoholic beer and wine that tasted like grape juice, now there are a plethora of enticing options to stock your bar cart with or order on a night out.
You can browse through our website for recipes and drink reviews to inspire you, but something as simple as pouring a club soda into a beautiful glass with a pretty garnish can replicate the positive aspects of drinking alcohol (without the vodka soda hangover risk!)
Tip 6 - Find A Community
Creating a network of support for your Dry January can be really helpful when times get tough. Perhaps you have friends that are doing a Dry January or their own, or that have set other goals for the new year, and you can create an accountability partnership with them - someone to keep you honest, cheer you on, and help you through.
Social media can be another source of support - follow Some Good Clean Fun on Instagram (@somegoodcleanfun) and explore content creators who are focused on creating a healthy lifestyle, living without alcohol, or building healthy habits.
You might also want to try a dry app, which can not only help you track your progress but also connect you with like-minded folks on a similar journey.
Tip 7 - Do A Deep Dive
Knowledge is power, and the impact of alcohol use of our health and well-being has been a major focus in the last few years. Far from the old days when 'moderation' was seen as the healthiest stance to take, we now know that even small amounts of alcohol can have a negative impact.
Explore the many books, podcasts and articles about alcohol and the benefits of reducing or eliminating drinking from your life. A few of our favourites include This Naked Mind by Annie Grace and Quit Like a Woman by Holly Whitaker. The Dry Challenge by Hilary Sheinbaum is specifically oriented towards month long challenges like Dry January and Sober October (although we think a dry month is a good option anytime!)
Tip 8 - Show Me The Money
Things are expensive these days and drinking is no exception! Need proof? Go to your favourite restaurant and order a sparkling water rather than a glass of cabernet sauvignon - the difference in the bill can be shocking!
Keeping track of the savings you gain by skipping the wine can be a helpful motivator as you go through Dry January - you might even decide to reward yourself by spending some of those savings on a reward - a pedicure, bouquet of flowers or fancy coffee can be a fun treat to perk you up on a bad day!
Tip 9 - Get Help If You Need It
For some of us, a successful Dry January is a chance to reset and get back to healthier habits (or it's a start on a longer period of eliminating alcohol). But for others, it can be a confronting experience in which we realized that perhaps we have a complicated - or downright unhealthy - relationship with alcohol, we struggle to stay sober for a prolonged period, or we have fallen into habits of alcohol abuse.
If this is you, take heart - awareness is a huge part of untangling the problem. If your drinking has become a serious problem, there is no shame in reaching out for professional help to support you - reach out to your health care practitioner to find out how you can tackle your drinking in a safe and healthy way.
Tip 10 - Celebrate Your Success!
Dry January can be so much more than a month of white-knuckling our way through sobriety - it's an opportunity for developing personally, working on our health, challenging societal norms around alcohol consumption and exploring our own relationship with alcohol.
Celebrate yourself - all month long! Congratulate yourself when you successfully resist the temptation to drink. Be kind to yourself if you end up drinking and learn from the experience - it'll strengthen you in the long run. Look for all the unexpected joys that come with a non alcoholic lifestyle - better sleep, fewer calories, no hangovers!
Final Thoughts
Dry January can be about so much more than just the alcohol - it's about challenging the notion that we need to drink. Whether you return to drinking when the month is done, or you decide to extend it, you can take pride in starting the new year with a healthier body and clearer head!
