5 tips for Dry January

You’ve probably got one or more reasons why you want to do Dry January but it can help to hone these into something specific that you can measure.

If you want to feel fitter: in what way? Do you want to see your resting heart rate reduce, achieve a sporting personal best or something else?

Work out how you’re going to know you’ve achieved your goal and give yourself milestones along the way to keep you motivated.

It also helps to have a ‘go to’ goal rather than a ‘run from’ goal.

So, “I want to wake on Saturday mornings feeling fresh and ready for the weekend,” rather than: “I’m sick of feeling rubbish and lying in bed with a hangover on Saturdays.”

2 Plan

If you know there are events coming up or emotional states that would normally have you reaching for a tipple, do your research and planning in advance.

Thinking through potential drinking situations ahead of time can really help to stop you from saying yes to a drink that you would rather refuse.

Planning might include removing leftover alcohol from the house (or at least put it out of sight); buying in some alcohol-free alternatives; practising what you’ll say if you’re offered a drink.

Do your homework: if you’re going out, find out what drinks will be on offer, ask your companions to support your decision, and reward yourself when you overcome a tricky challenge.

3 Pay attention

The first week or two of any behaviour change programme can seem relatively straightforward but, by week three, your enthusiasm can start to wane. Especially when you’ve already come so far.

After a while, other priorities start to creep in and naturally your attention is on other things. It’s helpful to set up a routine from the beginning so that you regularly offer up a little mindfulness to completing the month.

Something as simple as using the Try Dry app each day to record not drinking can keep you on track. Or start a reflective journal; even just a mental check-in each night before bed will increase your chances of success.

4 Be accountable

Think about who you’re going to tell about your Dry January. Getting loved ones onside can be a real boost in these situations and they’ll help to keep you accountable throughout the month too.

They might even decide to join you, which is so much better as you’ll be able to support each other throughout.

5 Don’t beat yourself up

If you’re a regular drinker, it’s natural that some parts of the month will be tough.

Cravings are normal, and if you have a slip-up don’t think of it as failure – it’s not, it’s a learning experience.

Reflect on what happened – who were you with, what happened, how did you feel?

Dry January is about resetting your relationship with alcohol, and finding out what leads to having a drink is an important part of learning how not to have a drink.

Give yourself some grace and don’t let one drink ruin your achievement; celebrate every drink you don’t have. Have faith in yourself and give it a go. Download the free app, Try Dry, via the App Store or Google Play, or sign up for free daily coaching emails at dryjanuary.org.uk.