Expert Tips to Help You Stay Sober for Dry January
Almost a third of men in the UK are doing going sober this January, according to research by Alcohol Change. Just over one in five who drink want to booze less in 2025 too, a survey from the charity found.
The sober and sober curious movement has been growing for a while, meaning more men are aware of how their drinking can impact their health. Now, 31% of men have become more concerned about the long-term damage that their drinking might be doing to them, including how it impacts their fitness, energy, physical health, diet and sleep quality.
If you're one of them, joining the Dry January brigade could be a good place to start. While not everyone is a fan of black-and-white health rules, cutting out alcohol for a set amount of time can be a good way to reset your relationship with drinking.
Still, it can be hard – especially if you're going at this alone. Luckily, you don't have to, as we've turned to mindful drinking experts for tips on getting through the month.
7 Expert Tips to Help You This Dry January
1. Set Clear Intentions
Killian Campbell, a sound healer who has been sober for six years, says: 'First things first, dial into why you're doing Dry January. Whether it's to improve your health, reset your relationship with alcohol or just to try something new, having a clear purpose will keep you motivated. Write it down in your diary or your notes app daily to ensure it's always front of mind.'
2. Find Your Triggers
For Steven Dick, director at The Fitness Group, one of the keys to succeeding at Dry January is understanding the underlying triggers that prompt your desire to drink. 'Start by taking a close look at the patterns in your life. Are there specific situations, emotions or even times of day that make you reach for a drink?' he asks.
'Common triggers include stress after a long day, feelings of boredom when there’s nothing to do, or social settings where alcohol is the norm. Identifying these moments is a powerful first step in breaking the habit.
3. Prepare Yourself
'Once you've pinpointed your triggers, the next step is to prepare for them,' says Dick. 'Having a plan in place can help you navigate these challenging moments with confidence. For example, if stress is your primary trigger, consider healthier alternatives to unwind, such as yoga, deep breathing exercises, or a calming evening routine that includes a warm bath or journaling.
'For those who drink out of boredom, finding new hobbies or activities can make a big difference. Use this month as an opportunity to explore interests you’ve been putting off, like learning to play an instrument, baking, or joining a book club. Staying engaged with something enjoyable will keep your mind off the urge to drink.
'Finally, acknowledge that triggers don’t disappear overnight. There may be moments when the urge to drink feels strong, and that’s okay. The key is to have tools and practices in place to redirect your energy. Consider keeping a list of go-to distractions or grounding techniques to refer to when needed. Over time, you’ll find it easier to replace old habits with new, healthier routines.'
4. Ignore Other Opinions
'We all know those people who like to call out those doing Dry Jan for being "boring",' says Campbell. 'Block it out. Remember, you are doing this for yourself and no one else, so it doesn't matter what other people think.'
However, he acknowledges this is often easier said than done. 'If you feel comfortable, I recommend sharing your "why" with those who feel the need to call you out – this should encourage them to be more understanding and limit further noise from them,' he says. If it doesn't, that gives you a pretty good insight into whether they're someone you want to be around.
Dicks adds: 'Navigating social settings can be tricky during Dry January, especially if your friends or family are drinking. To handle these situations, bring your own non-alcoholic beverages that you genuinely enjoy, such as sparkling water, mocktails or flavoured teas. Practise saying no politely but firmly and remind yourself why you’re taking on this challenge. If needed, limit your time in environments where drinking is the main activity.'
5. Relax the Pressure
'Going sober for 31 days is a real feat, so celebrate each day as it comes,' says Campbell. 'As with all challenges, slip-ups happen and that's totally fine. If you do slip up, resist the temptation of throwing in the towel altogether, and instead, reset the following day. A lot of people struggle with that, but this is about progress and not perfection.'
6. Track Feelings, Not Days
'One of the most powerful ways to succeed at Dry January is to focus on how you feel rather than just counting the alcohol-free days,' says Dick. 'Shifting your focus from a daily countdown to tracking the positive changes in your mind and body can not only keep you motivated but also help you develop a deeper understanding of the benefits of taking a break from alcohol.
'By observing and noting down your experiences, you’ll have a clearer picture of how sobriety is positively impacting your life. These insights can serve as a reminder of why you’re making this commitment, and may even inspire long-term changes if you choose to extend the benefits of being alcohol-free.
'You might choose to track sleep quality, noticing if you fall asleep faster or wake up feeling more energised. Or track your mood: are you able to concentrate better? Do you find yourself making clearer decisions or feeling more present in conversations and activities?
'Alternatively, keep track of your finances. Alcohol can add up quickly, especially if you’re socialising frequently or enjoying pricey drinks. As you track your spending take note of the money you’re saving by not purchasing alcoholic drinks.'
7. Plan Rewards for Milestones
'Reward yourself for reaching key milestones, like one week or halfway through the month,' advises Dick. 'That could look like going out for your favourite food, buying something new or, if you’ve found yourself feeling fitter and want to continue, make your reward something exercise-related like new trainers or an equipment set.
'Essentially, highlight to yourself that pleasure doesn’t have to come from something related to drinking.'
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