Doing Dry January? 10 Tips for Giving Up Alcohol

Dry January could also be the start of an alcohol-free or alcohol-lite lifestyle — not just for a single month but throughout the year.

Interested in trying Dry January and seeing where it leads you? Follow the 10 tips here to increase your likelihood of success.

1. Tell Everyone You’re Not Drinking

In her book The Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter — One Month at a Time, Jennifer Ashton, MD, calls this her No. 1 tip for a successful Dry January.

Announcing your intentions to friends, family members, and even random people at an event squashes the peer pressure to drink and holds you accountable. You get extra credit for posting your goal on social media where others can cheer you on.

2. Track the Way You Feel

As you cut alcohol from your world, pay attention to the positive impact on your body and mind.

“Keeping track of the changes you see on your sleep, energy, and mood can help you determine how you can sustain healthy drinking habits throughout the year,” says Madhuri Jha, LCSW, MPH, a psychotherapist in New York City and a clinical adviser for Psych Hub. “If you are feeling better overall without drinking, pay attention to that. Your body and mind are telling you something if you notice improvements in your well-being and daily function without alcohol.”

3. Make Your Nonalcoholic Drink Special

Part of the enjoyment of alcohol is the sense that it’s a break or reward in an otherwise hectic or dreary day. A plain old glass of water doesn’t have that same feel. One tip that Dr. Ashton found helpful was to pour seltzer in a wineglass for “the same sensation of a sophisticated adult drink, but without the booze,” she writes. A martini glass would also work.

Good mocktails or high-quality nonalcoholic beverages can feel special. “Spend the money you’d spend on alcohol on premium ingredients like rare bitters or new ceremonial grade teas,” says Rachel Swanson, RD, a registered dietitian in New York City. “You’re not denying yourself, you’re expanding your palate.”

4. Switch Happy Hours to Coffee Dates

Social gatherings can be a recipe for temptation when it comes to alcohol, so have a strategy ready in advance. “Social pressure is one of the biggest reasons people drink,” says Jha. “Set yourself up for success by thinking about how you can abstain for prolonged and consistent periods.”

If you’re meeting friends at a bar, consider letting them know ahead of time that you aren’t drinking but they’re welcome to. Or see if you can move that happy hour hangout to a coffee or tea date.

5. Practice the Power of No

Sometimes you know that if you attend such-and-such event, you’re probably going to cave and have a drink. If you find yourself in that situation, Ashton recommends saying no and staying home.

“Think of it instead as saying yes to yourself, your health, a better night’s sleep, a trimmer waistline, and the dozens of other benefits that giving up alcohol imparts,” she writes.

Come February 1, you can go back to your regular social calendar, if you decide to do that — but likely with a better perspective on your drinking and a handle on your habits.

6. Try a 45-Minute Pause to Beat Cravings

While alcohol cravings may hit, Swanson says they don’t have to derail your progress. “Tell yourself you can drink but only after completing a very specific 45-minute task you’ve been avoiding,” she says.

During the 45-minute pause, consider organizing the junk drawer, completing a workout, or returning a phone call you’ve been putting off. “By the time you finish, the craving’s peak has passed and you’ve associated the urge with productivity instead of consumption,” Swanson says. “You’re rewiring the craving itself into a trigger for accomplishment.”

7. Put Money on the Line

Sometimes money can be motivating. And Swanson says that paying yourself first might be the encouragement you need to succeed. “Set up an automatic transfer: Every day you don’t drink, $20 goes into a separate account with a specific, deeply meaningful purpose or that you’ll use to purchase something ultra-indulgent — a trip, a pair of shoes, a class to learn a new skill,” she says.

You could even invite a friend or partner to do the same and celebrate your success together in the months to come.

8. Track Your Success

Another great motivator? Seeing your successes in front of you. For that, Swanson recommends looking at a previous month’s data from sleep trackers and comparing it with your Dry January numbers.

Look at your sleep scores and resting heart rate to have a great understanding of how alcohol has been affecting you. “Share the data with friends or, even better, post it publicly on social media,” Swanson says. “The public commitment keeps you accountable, and who doesn’t love a good before/after data transformation?”

9. Go for ‘Damp’ Over ‘Dry’

If the thought of giving up alcohol for all of January leaves you feeling unenthusiastic, Jha says it might be worth taking a smaller step.

“A lot of my patients elect to do Damp January, where they will give themselves a handful or fewer opportunities to drink throughout the month,” she says. “This can feel more realistic for overall lifestyle maintenance, and account for the enjoyment of indulging in a way that feels manageable and healthy.”

10. Get Professional Help if You Need It

“Many people think Dry January is easy, and it can be, if your drinking habits are already social or light to moderate,” says Jha. “But a lot of folks do not realize they have an issue with misusing alcohol until they try to cut it off cold turkey, which can have adverse impacts on the body and the mind.”

If you have an alcohol use disorder, Dry January may not be safe for you. “Seek the help of a licensed mental health or medical professional if you need it to help you understand your alcohol misuse,” says Jha.

The Takeaway

• Dry January is a great way to recognize alcohol’s role in your life and rethink how you drink, either for just the month or longer.
• To succeed at Dry January, try different tactics: Shift happy hour meetups to coffee dates, try out fancy new mocktails, or save the money you would have used for alcohol to buy something special.
• If you have an alcohol use disorder, Dry January could be dangerous for you; consult a mental health or medical professional.