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Dry January, also known as “Sober January or Dry Jan” is an annual challenge created by Alcohol Change UK where people commit to abstaining from alcohol for the entire month. It’s a great way to reset your relationship with alcohol, improve your health, and save money. We’ve asked our friends, followers and customers at YADA for some tips about not just getting through the month but thriving. And here’s what they said. 31 tips to help you succeed in your Dry January and make the most of your sober month.

The Ultimate Guide To Crushing Dry January – 31 tips!

We’ve split them up into bite-sized categories for you to take inspiration from during the month.

Motivation and Planning

1. Set clear goals for your Dry January. Whether it’s to improve your health, save money, or just take a break from alcohol, having a clear motivation can help you stay on track.
2. Plan ahead. Stock your fridge and pantry with non-alcoholic options, and have a game plan for social events where alcohol may be present.
3. Find supportive friends and loved ones. Surrounding yourself with people who support your decision to go sober can make the challenge much easier.

Boundaries and Self-Care

4. Set boundaries for yourself. It’s okay to say no to social invitations that revolve around alcohol or to set limits on how much you’ll drink when you do go out.

5. Stay hydrated. Make sure to drink plenty of water, as alcohol can dehydrate you.

6. Find non-alcoholic ways to relax. Take up a new hobby, go for a walk, or try meditation or yoga to help you unwind without the need for alcohol.

7, Don’t be afraid to ask for help. If you feel like you’re struggling, reach out to a friend, a family member, or a professional for support.

Managing Cravings and Staying On Track

8. Find non-alcoholic alternatives to your favourite drinks. Whether it’s an AF  Cocktail, a non-alcoholic beer, cider or even wine, there are plenty of options out there to help you stay sober.

9. Be prepared for cravings. It’s normal to experience cravings when you stop drinking, but there are things you can do to help manage them. Try distracting yourself with a new activity, or remind yourself of your goals for going sober.

10. Keep track of your progress. Whether it’s through a journal or a tracking app, monitoring your progress can help you stay motivated and see how far you’ve come. (Check out these six tools for staying sober)

11. Don’t be too hard on yourself. If you slip up and have a drink, don’t beat yourself up. Instead, focus on getting back on track and learning from the experience.

Socialising and Coping with Stress

12. Find new ways to socialise. Going out to alcohol-fuelled bars and clubs may not be as appealing when you’re sober, but there are plenty of other ways to have fun and spend time with friends. Try a new restaurant, go to a concert, or have a game night at home.

13. Don’t rely on alcohol to cope with stress. Find healthy ways to manage stress, such as exercising, talking to a friend, or practising relaxation techniques.

14. Remember the benefits. Remind yourself of all the benefits you’ll be experiencing as a result of your Dry January, such as improved sleep, better health, and more energy.

15. Treat yourself. Reward yourself for your hard work and dedication by treating yourself to something you enjoy, whether it’s a new book, a massage, or a night out at the movies.

16. Plan ahead for special occasions. If you have a birthday or other special occasion coming up during Dry January, plan ahead and find non-alcoholic ways to celebrate.

Additional Support and Strategies For A Successful Dry January

17. Find a sober role model. Look to others who have successfully completed a Dry January for inspiration and support.

18. Educate yourself on the risks of alcohol. Understanding the negative impacts of alcohol on your health and well-being can help you stay motivated to stay sober.

19. Find a support group. Joining a group of people who are also participating in Dry January can provide accountability and a sense of community.

20. Take care of your physical health. Eat well, get plenty of sleep, and exercise regularly to support your body during this time of abstaining from alcohol.

21. Seek out alternative social activities. Consider trying new hobbies or activities that don’t revolve around alcohol, such as joining a sports team, taking a class, or going on a day trip.

22. Don’t be afraid to ask for help. If you’re struggling with the challenge of Dry January, don’t be afraid to reach out to a professional for support. A therapist or counsellor can help you work through any underlying issues that may be causing you to rely on alcohol.

23. Find ways to celebrate your success. Whether it’s a small reward or a big celebration, finding ways to recognise and celebrate your achievements can help you stay motivated and on track.

24. Don’t let one setback derail your progress. If you do have a drink during Dry January, don’t let it discourage you. Instead, focus on getting back on track and continuing to work towards your goals.

25. Don’t be afraid to ask for support. If you’re having a hard time staying sober, don’t be afraid to reach out to friends, family, or a professional for support. Remember, you’re not alone in this challenge, and there are resources available to help you succeed.

26. Find ways to incorporate sober activities into your routines, such as sober events or meetups.

27. Consider using a tracking app to monitor your alcohol intake and help you stay on track.

January Doesn’t Need To Be The End (Or even the month you start) 

28. Find a sober buddy or accountability partner to support and motivate you throughout the month.

29. Take advantage of the opportunity to save money by not buying alcohol and instead using the extra funds to do something you enjoy.

30. Remember that it’s okay to have a drink after Dry January if you choose to do so, but try to be mindful of your alcohol intake going forward.

31. Use the skills and strategies you learned during Dry January to continue practising moderation and making healthier choices in the long term.

Overall, the key to a successful Dry January is to have a clear motivation, set achievable goals, and surround yourself with supportive people. With a little planning and determination, you can successfully navigate this challenge and achieve your goals.

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Are you attempting Dry January? We’d love to hear from you. Drop us a DM on Instagram, many of our team have undertaken the challenge and are here to help if you need it.

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This update was mixed by Craig, Co-founder at YADA Collective.