Expert tips for completing Dry January - especially if none of your friends are doing it
The new year is underway and many Scots are taking advantage of the fresh start by embarking on Dry January. The 30-day challenge has been going for over a decade and its popularity is only growing.
Around 15million Brits are expected to take part in a record-breaking year for the initiative, which involves abstaining from alcohol for the month. But, like with any health kick, it can be tough staying on track, particularly if you're alone.
A support system is essential when navigating a healthier lifestyle. If your pals aren't doing Dry January, and are in the pub sinking pints while you're sipping water, it might begin to feel isolating.
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With that in mind, here are some expert tips on how to navigate and accomplish Dry January solo.
Let people know your intentions
Even if they aren’t taking part themselves, it’s important to let your loved ones know about your goals and intentions for Dry January. “Telling friends and family makes all the difference,” says Emma Newman, alcohol free drinks writer and judge, who has been sober since 2015.
“Not only does it help with accountability, but you might motivate someone to join you or support your efforts. They’ll also understand why you’re skipping the usual drinks, making social situations much easier.”
Surround yourself with inspiration
“There’s a wealth of podcasts, YouTube channels and books on living alcohol-free or sobriety that can be great motivators when cravings, doubt or even boredom creep in,” says recovery coach Elizabeth Walker, aka the empowerment warrior. “Remind yourself that you’re not alone in this, and there are plenty of resources to cheer you on along the way.”
Track your progress
“Make it visual,” recommends Walker. “A wall chart where you cross off days or add stickers is a surprisingly motivating way to see your success building up.”
Join online communities
“Join online communities or Dry January groups for tips, inspiration and support, you’re never alone in this,” suggests Newman.
Drink mocktails at social events
“Having a non-alcoholic drink in hand, like a mocktail, sparkling water with cordial and a twist or even a creative juice blend, can make a big difference,” says Walker. “It helps avoid the constant ‘Why aren’t you drinking?’ questions and keeps you feeling included.”
Be kind to yourself
“If you slip up, don’t dwell. It’s all about progress, not perfection,” says Newman. “Treat this as the start of healthier, long-term habits that last beyond January. Stay kind to yourself and enjoy the journey.”
Plan some fun activities which don’t involve drinking
“Try fun activities like food tours, cooking classes, hikes, theatre, comedy shows, yoga, spa days, art workshops, or local festivals – great ways to stay social and entertained,” recommends Newman. “Choose venues based on their alcohol-free options.”
Reward yourself
As an extra motivation boost, Newman says: “Reward yourself for hitting milestones with a treat – whether it’s a new book, outfit or a houseplant.”
Try morning affirmations
“Starting your day with empowering ‘I am’ statements, and repeating them throughout the day will help you re-wire your brain and maintain the motivation,” says Walker. “Make sure they resonate with you and stay focused on the positive, for example: ‘I am making choices that honour my health’, or ‘I am thriving without alcohol’.”
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