14 tips to prepare for a successful Dry January

Are you preparing to go alcohol-free for a whole month? The Dry January challenge can seem daunting, but there are several steps you can take to make this goal easier to stick to.  

When it comes to sidelining the booze, January can be a great time to give it a go. It’s often one of the quieter months in the social calendar, and as Dry January’s such a well-known event, you should hopefully find that there’s more acceptance around abstaining from alcohol.  

And you don’t have to go all out. You could also see January as an opportunity to try drinking less rather than completely quitting. Small changes can be easier to stick to and make routine than big ones. 

Any level of cutting back on alcohol could make it easier for you to keep your glucose levels steady. In turn, this could lead to improvements in your energy levels, hunger, mood, and sleep, setting you up nicely for the year ahead. 

Whatever your aims are, here are 14 tips to help you make this month a success.   

1. Make goals

As with any kind of change, it can help to really solidify what you’re wanting to do. Are you planning on going alcohol-free for the whole month, or are you looking to cut back to a specific amount? 

Also think about what you’d like to get from cutting back your alcohol intake when you’re making your goals. Are you hoping to have more energy, improve your mood, or have steadier glucose levels?  

The more specific, the better. This will make it easier for you to plan your way through the upcoming month. 

Try writing your goal down and putting it somewhere visible for extra motivation.  

2. Let people know 

Telling people what your goal for Dry January is will also help solidify your aim. It should relieve some potential social pressures too, as people will be less likely to offer you an alcoholic drink if they know you’re cutting back. 

Letting people know you’re participating in Dry January can also help you find others with similar aims. If you know people who are looking to go alcohol-free, you can provide each other with support and share your experiences. 

If people know you have a particular health goal, they may also help keep you accountable, which can be useful during times of temptation. 

3. Identify and look out for your triggers 

Most people have specific reasons why they feel like having a drink. It could be due to social occasions, experiencing a specific emotion, or just a habit. 

Identifying the things that lead to a desire to drink can make it easier for you to plan around them, reduce their impact, and in some cases, even avoid them. 

For example, if social gatherings are one of your triggers, you could try meeting up with friends at a coffee shop rather than a pub. 

4. Plan ahead for situations where alcohol will be involved 

If you’re going to be in a situation that involves alcohol, thinking about how it may go and how you might approach it with an alcohol-free mindset can make it easier to stick to. 

At an event where people might offer to buy each other drinks, you could plan to opt out of a round system or suggest that people just order their own. 

Forward-planning can also mean working out what non-alcoholic drinks you’ll have, how many you’ll consume, who you’ll talk to, and even what you might say to them. 

5. Work out how you’ll say “no” 

There can be social pressure around drinking, so being able to decline the offer of alcohol can take some doing. Planning how you might say “no” can really help when the time comes. 

While you don’t owe anyone an explanation for not drinking, it can be empowering to actively turn alcohol down. And letting people know your reason why could make them more supportive down the road. 

Try rehearsing what you’ll say to help you feel more confident. You might find it easier to stick to your guns if your reason for not drinking is clear in your head. 

6. Find alternative drinks 

Whatever your drink is, you’ve got plenty of options for replacing alcoholic beverages. 

Most bars and shops have an ever-expanding range of non-alcoholic beers, wines, and spirits for you to try. 

You could also go for water, a soft drink, or a mocktail.  Try a club soda with lime, for example. We’ll look at some specific mocktail recipes later on in this article, so read on for more details. 

7. Find alternative way to deal with triggers 

It’s not always possible to avoid the triggers that make you feel like drinking. When this is the case, try and work out what makes you choose alcohol in these instances and how you might accomplish the same thing with something else. 

If stress makes you feel like having a drink, for instance, could you manage this by going for a walk or having a hot shower instead? 

Being mindful about your reasons for drinking is an important step to recognising certain behaviours and then adjusting them if you wish to. 

8. Track your progress 

Whether you’re going alcohol-free or reducing the amount you’re drinking, keeping a record of what you’ve achieved and experienced could help spur you on through the month. 

Try noting down what you’ve had to drink (including non-alcoholic drinks) and how you’ve felt at the start and end of each day. Noticing the change you feel can help you build new habits. 

If you’re ever having a tricky time, you can look back over previous days to see just how much progress you’ve made. 

9. Use an app to help you cut back 

You may find it easier to keep going with the help of an app. 

Apps geared towards cutting back alcohol can make it easier to track things like units of alcohol, calories consumed, and even how much money you’re saving from not buying alcohol. You can also use them to set yourself specific goals and log how you’re getting on. 

The creators of Dry January, Alcohol Research UK, have their own app called TRY DRY, which is packed full of features to aid you on your journey through January and beyond. 

10. Be mindful of how drinking less makes you feel 

As you progress through the month, take time to reflect on how cutting back on alcohol makes you feel in your body, mind, and in your day-to-day activities. 

Do you find yourself having more energy each day? Are you sleeping better? Has your mood improved? 

If you’re using any health- or fitness-related wearables, are your results changing? Are you finding that you’re more consistently able to meet your daily or weekly exercise goals or have better glucose levels, for instance? 

You could track the impact of drinking less alcohol on your glucose levels using a continuous glucose monitor (CGM) like Lingo. 

Reflecting on the positive changes that can come with cutting back on alcohol could help strengthen your resolve to continue with your plan. 

11. Reward yourself and celebrate your progress 

Take time to celebrate your progress with an occasional treat or by planning something special to look forward to. 

Rewarding yourself acknowledges the effort you’re putting in and can motivate you to keep going. It can also help remind you that you can have fun without alcohol. 

Alcohol can be expensive, so you may find you’re saving some money. If you’ve got some to spare, why not put this money towards a treat to celebrate your hard work so far? 

Here are some potential ways you could celebrate your wins that don’t involve alcohol: 

• Seeing a movie at the cinema 
• Getting tickets to a gig or exhibition 
• Booking a manicure or pedicure 
• Ordering your favourite takeaway 
• Buying a new book you’ve been wanting to read 

12. Remind yourself why you’re not drinking  

Most people will take on the challenge of Dry January for a specific reason. Pausing to reflect on this could strengthen your resolve the further along you get. 

Are you looking to live a healthier lifestyle? Are you trying to save money? Do you want to support someone else who’s no longer drinking? 

Whatever your reason, putting the focus back on your “why” can help you keep momentum up.  

13. Ask for support 

If Dry January is proving difficult, you may be able to find support from many different sources. 

Try speaking to a friend, colleague, or family member. Look for support on one of the online communities that exist around giving up drinking. Many apps provide useful resources, including the TRY DRY app. 

And if you’re really having a tough time, reach out to your doctor or a local alcohol support group. Some support options include: 

• Drinkline: The UK’s national alcohol helpline is free to call on 0300 123 1110 on weekdays from 9 a.m. to 8 p.m., and weekends from 11 a.m. to 4 p.m.  
• Alcoholics Anonymous: A free self-help group that supports people on their journey to sobriety.  
• We Are With You: An agency providing support to individuals, families, and communities affected by alcohol misuse.  

14. Don’t worry if you do have a drink 

If you do find yourself having a drink after planning to go the whole month alcohol-free, don’t worry or beat yourself up about it. You can start afresh the next day. Negative self-talk isn’t helpful to your goals and may lead to abandoning your plan altogether. 

It’s important to avoid having an “all-or-nothing” mindset when it comes to Dry January. People who feel frustrated about being unable to stick to a rigid and strict plan may end up doing the opposite and overindulging instead. 

Remember that you’re not defined by one day or even one drink. Abstaining from alcohol for the majority of the days in January or going for a longer streak without alcohol than you had previously are all progress that should be celebrated. Staying alcohol-free for 25, 26, or 27 days in January is still a win if that’s more alcohol-free days than in the month of December.  

Recipes for alcohol-free alternatives 

If you’re looking for some alternatives to alcoholic cocktails during Dry January, why not give these recipes a go. 

Unspiked whisky chai latte 

Ingredients: 

• ¼ cinnamon stick 
• 3-4 whole cloves 
• 1-2 cardamom pods 
• 355 ml water 
• 1 ½ Tbsp loose black tea 
• ¼ - ½ tsp fresh grated ginger (optional) 
• 120 ml milk 
• 1 tsp of non-nutritive sweetener, such as stevia or sucralose 
• 45 ml zero-proof whisky 

Directions: 

1. In a spice grinder, grind the cinnamon, cloves, and cardamon until ground. 
2. Place water, tea, spice mix, and grated ginger (if using) into a small saucepan and bring to a boil. 
3. Once water is boiling, add in milk. 
4. Bring mixture back to a boil but watch saucepan closely and remove from heat as soon as it starts to boil (otherwise tea will boil over the saucepan).  
5. Strain tea into a mug and add allulose or sweetener of choice. 
6. Pour in zero-proof whisky and stir. 

Cranberry spritzer mocktail 

Ingredients: 

• 90 ml alcohol-removed sparkling white wine (not sparkling cider) 
• 90 ml low-sugar cranberry juice 
• 30-60 ml soda water 
• Rosemary sprig and handful of cranberries, to garnish 

Instructions: 

1. Fill half of a white wine glass with ice. 
2. Pour in 90 ml of alcohol-removed sparkling white wine. 
3. Add 90 ml lower-sugar cranberry juice. 
4. Top with 30-60 ml soda water. 
5. Garnish with a sprig of rosemary and a few cranberries. 

How effective is Dry January? 

There’s evidence to suggest that giving up alcohol for a month can provide several health benefits. 

Studies have found that moderate-to-heavy drinkers who gave up alcohol for a month experienced improvements in the following compared with those who continued drinking: ^1,2 

• Insulin sensitivity 
• Blood glucose 
• Blood pressure 
• Liver fat 
• Body weight 
• Sleep quality 
• Concentration 
• Work performance 

Other research looking at Dry January participants specifically found that taking part was associated with improved wellbeing. ² 

Not only that, but six months on from taking the challenge, researchers have found that those who complete Dry January have marked improvements in physical health, psychological wellbeing, control over drinking, and reduced alcohol intake six months later. ³ 

Note: Stopping drinking alcohol entirely can be a dangerous thing to do if you’re dependent on it. Going cold turkey can lead to withdrawal symptoms such as tremors, anxiety, and depression. In severe cases, it can lead to hallucinations, seizures, and even death. ⁴ 

If you think you might be dependent on alcohol or start experiencing any of these symptoms after stopping drinking, speak with your doctor. 

What happens next? 

You’ve reached February, having spent a month thinking about alcohol and cutting back on how much you drink. So what now? 

If you’re returning to drinking, remember to drink in moderation. The NHS recommends no more than 14 units of alcohol a week, spread across three or more days. In terms of drinks, this equals: 

• 6 pints of 4% beer 
• 6 medium (175 ml) glasses of wine 
• 14 small single shots of spirits 

What might this look like over the course of a week? Here are two examples: 

• Having one pint of 4% beer or medium glass of wine on six days, with one day with no drinks. 
• Having two drinks on three days during the week, with no drinks on the other four days. 

As well as cutting back on alcohol, one of the aims of Dry January is to develop skills to foster a healthy relationship with drinking. These skills make it easier for you to decide when and how much (if at all) you drink, so you can go forward into the rest of the year feeling empowered. 

And if you’ve enjoyed the effects of an alcohol-free month, you could always continue into February. 

Cutting back on alcohol over a longer period means you’ll continue to feel the positive effects on your body, mind, and wallet while also reducing your risk of certain diseases, including some cancers. ⁵   

A final note from Lingo 

Dry January can be a challenge, but with some preparation, you’ll be well-equipped to give it a go. Making plans, tracking your progress, and celebrating your wins can all help with drinking less for 31 days. 

There are other things you can do to understand the effects that alcohol can have on your body. With a CGM like Lingo, you can see how different drinks impact your glucose, which could help you to work out which approach is best for you. 

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