
In the grand scheme of things, a month really isn't that much time. And since the new year is a time that many people use to make a fresh start, it's a great month for the sober curious to test what it's like to take a little time away from booze.
Dry January has been a thing in the UK since the early to mid-2010s and in the United States since around 2023. In the US, around 15 percent of adults participated in the first Dry January for various reasons. Whether you want to change your relationship with alcohol, just need a break from booze, are looking to increase overall wellness, or want to try a challenge that could help with mental and physical health, Dry January is the perfect opportunity to give semi-sobriety or sobriety a try. And we have all the tips you need to make you successful.
People experiencing alcohol dependency shouldn't participate in a sober month without medical supervision, as abruptly stopping alcohol consumption can lead to negative health consequences. If you have alcohol dependency and want to get sober, it's important you talk to your healthcare provider first to come up with a manageable plan.
You Can Still Have Fun
Some people think that participating in Dry January means that they can't go out to dinner or party at social gatherings. However, that's not necessarily the case. Part of the challenge of Dry January is that you will face situations where you're around alcohol or where people ask you if you want a drink. In these situations, you'll need to call on your willpower to be able to say no.
Being tested by these situations might even help you better understand your relationship with alcohol, such as noticing what situations lead to you craving a drink.
Make It a Resolution
You can incorporate Dry January into your resolutions. You might be able to have family and friends add it to their resolutions, too. This will give you a support group for the month as you try the challenge together. You might also find it helpful to have another specific resolution that you can accomplish in just 31 days, such as a workout goal or learning a new skill.
Develop Strategies for Social Gatherings
Social gatherings will probably happen during your Dry January. People celebrate winter, ring in the new year, and spend time with family and friends. You might find yourself invited to a house party or out to a nice dinner. These events can be obstacles in your Dry January if you aren't prepared.
It may be easier to say no to a drink when you've already thought about the challenges and maybe even thought up your responses to offers.
- I pledged with my family and friends to give up drinking for a while.
- I wanted to see how I would feel if I gave up alcohol for a while.
- I'm trying to raise money for charity by not drinking.
- I'm the sober driver for the night.
- I'm trying to be more mindful about drinking.
- I'm giving Dry January a try and want to keep my commitment to myself.
Offer to Be a Sober Driver
One way to help keep yourself accountable and alcohol-free at social gatherings is to offer to be a sober driver for people who are drinking. This way, you can help prepare yourself for attending the party and resisting any drink offers while you're there. In addition, it might also make you feel good to help loved ones and make sure that they get home safely.
Make the Switch to Mocktails

There are a ton of non-alcoholic versions of most of your favorite drinks that can be great substitutes during Dry January. Ask for mocktail versions of whatever drink suits your fancy. Many bars and restaurants also offer booze-free selections on their drink menus. Experiment with different mocktail offerings; you can try anything from a sophisticated cucumber mocktail to an indulgent virgin piña colada.
Related: Dry January Diaries: Tips, Tricks, & Ideas to Ace the Challenge
A lot of people are making the switch to zero-proof beverages for their own enjoyment. Try zero-proof cocktails or other drinks as an alternative. We have an entire mocktail recipe collection you can try at home.
Bring Your Own Beverages
Another way to enjoy social gatherings during Dry January is to bring your own non-alcoholic drink to parties. If you bring your beverage to a dinner party, you might just be able to encourage others at the table to make a drink swap, as well.
There are cans of water designed with logos featuring skulls and cool graphics to look like beer cans and seltzers. These can help you feel like you're a part of the part environment and also make it look like you're drinking an alcoholic beverage, which can deter people from asking you if you want something to drink.
Related: 8 Dry January Drinks That Are So Good You Won't Miss Booze
Track Your Progress
Another way to maintain your Dry January experience is to track your progress. Try keeping a journal. Write down how you're feeling each day to monitor how you feel inside and out. You can even write about challenges you face during the month and what you did to overcome them. Each day, give yourself credit for the days already behind you.
Replace Your Habit
Another tool that you might find helpful is to replace one habit with another. For example, if you're the kind of person who likes to unwind at the end of the day with a glass of wine, you can replace that behavior with something else that's enjoyable to help you relax.
This can be anything from practicing self-care at the end of the evening to watching an episode of your favorite show to starting a new craft project or hobby. This may also help you look at your sober month as a way of gaining something of value instead of losing something.
Go Easy on Yourself
If you want to participate in a Dry January but aren't sure if you can stick with the commitment, that's okay. Breaking a habit is tough work. It's okay if you can't make it the whole month without drinking or if you slip up now and then. The purpose of Dry January is to promote conscious drinking. So, if you're being mindful about when and why you're drinking, you're getting the hang of it.
Try not to be hard on yourself. Focus on your progress and not perfection. Some sober challenges allow you to participate at different levels of commitment, where you can have a drink or two along the way, while others encourage people to restart their sober month if they end up consuming alcohol. Find a commitment level that works for you.

Focus on the Benefits You Want to Experience
There are different reasons why you might want to do a Dry January. Maybe you want to experience better sleep or other health benefits. Or, maybe you want to explore what your life would be like without alcohol in it.

Some benefits of Dry January and abstaining from alcohol include:
- Better sleep quality
- Higher rates of concentration
- Improved general health
- Improved skin
- Increased energy levels
- Weight loss
Cheers to You — You've Totally Got This
No matter why you've decided to dive headfirst into Dry January, we know you can do it. With our helpful tips and your desire to try something new, you can turn your Dry January into whatever you want it to be. You've totally got this.