Five Top Tips for Surviving Dry January

After a festive season of fun and perhaps a few too many drinks, January sees us slow down, look towards our health, with millions taking on the challenge of Dry January.

To some it may send a shudder down their spine, but to others it’s an opportunity to reset, recharge and consider our relationship with drinking. In fact, it can be the time of year when many realise they have a problem and actually need the help of a detox clinic to get their lives back on track.

Whatever the reason for trying Dry January though, you will find challenges as well as the many benefits, and they can be difficult to navigate. So, to help you successfully survive Dry January, here are five top tips to give you the best chance of success…

Set Your Intentions and Be Honest with Yourself

Before you begin, take a moment to think about why you’re doing Dry January. Is it to improve your health, save money, prove you can do it, or simply to give your body a rest after the festive season? Understanding your motivation helps you stay grounded when temptation strikes.

It can also help to set realistic goals. If you’re a daily drinker, cutting out alcohol completely might feel overwhelming at first. Consider replacing that glass of wine or pint with a soft drink or alcohol-free alternative. A clear intention combined with practical planning gives you a much better chance of success.

Explore Alcohol-Free Alternatives

One of the biggest reasons Dry January feels difficult is that we often associate socialising with drinking. The good news is that the UK’s alcohol-free drinks market has come a long way. From craft beers and botanical spirits to 0% ciders and sophisticated mocktails, there are now plenty of exciting options that allow you to enjoy a drink without the alcohol.

Brands like Thornbridge, Northern Monk, and Cloudwater are producing genuinely tasty alcohol-free beers, while companies such as Seedlip and Everleaf offer elegant alternatives for spirit drinkers. Experiment until you find something you truly enjoy, it’ll make saying no to alcohol much easier.

Change Your Routine

Many people find that drinking isn’t just a habit, it’s part of their daily rhythm. That post-work glass of wine or weekend pub trip can quickly become an automatic ritual. The key to surviving Dry January is to replace, not remove, those habits.

If you usually unwind with a drink in the evening, try substituting it with a relaxing bath, a brisk walk, or a favourite hobby. Plan activities that don’t revolve around alcohol, such as going to the cinema, booking a fitness class, or exploring a new café. Changing your environment and routine can help break the mental link between relaxation and alcohol.

Find Support and Accountability

You don’t have to do Dry January alone. Sharing your challenge with friends, colleagues or family can make a huge difference. You might even inspire others to join you, turning Dry January into a shared experience rather than a solo mission.

There are also online communities and apps that track your progress and provide encouragement. Alcohol Change UK, the charity behind Dry January, offers a free app called Try Dry, which lets you monitor your days alcohol-free, calculate money saved and see health improvements over time. A little accountability can go a long way in keeping you motivated.

Focus on the Benefits and Reward Yourself

Finally, it’s easy to focus on what you’re giving up, but Dry January is really about what you’re gaining. Within a few weeks, many people report better sleep, improved concentration, brighter skin and more energy. You’ll likely save a significant amount of money too, which you can use to treat yourself at the end of the month.

Plan a reward to look forward to, whether it’s a nice meal, a day trip, or simply a cosy night in with your favourite film. Celebrating your success reinforces the positive changes you’ve made, and might even encourage you to keep drinking less in the months ahead.