It’s that time of year again folks. After what often feels like heavy Christmases, it's time to have that bit of a detox and get through Dry January!
Hundreds of thousands of people take part in the commitment every year, for many different reasons too. For some, it’s the opportunity to have a bit of a cleanse and give the liver a break. For others it’s more serious, the push they need to address alcohol problems, with help from private alcohol rehabs, therapists and support groups all on the horizon. In other cases it’s a chance to save money, support someone else or as part of a wider fitness schedule.
Whatever the reason for giving up the booze this January, though, you’ll find challenges along the way. So to help you keep this January dry, here are five top tips…
Set Clear Goals and Remind Yourself Why You’re Doing It
If you’re going to stay committed to it, then giving yourself the right platform to start from is a must. Firstly, understand the reasons as to why you are doing this. We’ve mentioned several reasons above but sit down and address why you want to give up alcohol.
Write down those reasons and produce goals around them. For example, if it’s money based, how much would you like to save? If it’s part of a drive to address addiction, provide yourself with a checklist, from days sobriety to weeks, and beyond January.
Tracking progress can be incredibly motivating and there are plenty of apps out there to help. For many, a written journal can be a good way to write down your thoughts and feelings and follow your progress.
Find Alcohol-Free Alternatives You Actually Enjoy
Just because you are giving up alcohol, it doesn’t mean you need to stop socialising or enjoying a nice drink or two. You aren’t committed to water for a month (although this would be super healthy). There are plenty of tasty alternatives and alcohol-free options you can enjoy.
For beer enthusiasts, there are tons of great 0% beers these days from the big hitters like Heineken and Guinness to small batch and craft breweries like Cloudwater and Northern Monk.
Alternatively, you’ll find tons of great mocktail recipes and options in bars, as well as even wines and spirits that have removed the alcohol content. The options really are there!
Avoid Triggers and Plan Ahead
Naturally, there will be points in the month where you might be tempted by a drink. Alongside starting out with your goals and reasons, note down what could be trigger points.
These can really vary and in some cases may be unique to the individual. However, think about things like certain groups of friends, social situations or things like tricky days at work or arguments with your partner. Consider what usually makes you pick up a glass and from there you can start to think of coping mechanisms or alternatives.
What’s more, if you do find yourself pressured to drink by certain people, be open and honest about what you’re doing and trying to achieve and that will usually encourage support rather than any additional pressure.
Keep Yourself Busy and Explore New Activities
One of the main challenges of Dry January is that it can disrupt your routine. If drinking was part of how you relaxed or socialised, it’s important to fill that gap with new activities that keep you engaged.
Take this opportunity to try something new. Whether it’s taking up an exercise class, reading a new book, cooking healthy recipes, or learning a new hobby, keeping yourself busy will make it easier to avoid temptation. Physical activity, in particular, can be a great distraction and will also boost your mood and energy levels – two things that might take a hit if you’re feeling the absence of alcohol.
Celebrate Your Wins and Be Kind to Yourself
Dry January isn’t about perfection; it’s about progress. If you slip up and have a drink, don’t beat yourself up. Instead, acknowledge it, remind yourself of your goals, and get back on track. The key is to celebrate your achievements, no matter how small.
Did you make it through a stressful day without turning to alcohol? Celebrate that win. Are you starting to notice improvements in your sleep or mood? Acknowledge it. Reward yourself with treats that have nothing to do with alcohol – a nice meal, a cinema trip, or even just a quiet evening with your favourite film. Recognising your progress will help keep you motivated for the rest of the month.
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