11:55, 07 January 2025
Words by Abi Scaife, Staff Writer, London
It’s that time of year again - it’s Dry January. Whether you’re in it for the health benefits, or just to challenge yourself, here are some of our top tips for keeping on keeping on all the way through January.
One of the worst parts about not drinking? Everyone else has something interesting, and you’re stuck with water - but it doesn’t have to be that way.
Google is your best friend if you’re at home or a friend’s house - just a quick search of ‘mocktail recipes’ (or if you have a fave you want to emulate something like ‘porn star martini mocktail’) will give you some great options. To get you started, Alcohol Change has some great recommendations.
Alternatively, if you’re going out during Dry January, many bars and pubs offer mocktails during the month - or even year-round, now.
Having something fun and ‘special’ to drink helps to prevent you from feeling left out, and means you’re less likely to cave and order an alcoholic drink.
It doesn’t matter what your motivation for Dry January is, but make a note of it - whether that’s mentally, on your phone, or in a journal (more on that later). Specific goals can help us to commit, and reduces the likelihood of giving in for just ‘one drink’.
You can even get technical with it and use the SMART Goals like you might in school or at work - or something similar.
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Bound, and is a great way to develop a deeper understanding of what works for you - and gives you a sense of achievement, too.
Similarly, journaling is a great tool for committing to being sober. Not only is it a regular reminder of your decision, helping you reaffirm your choice, but it is also a good opportunity to make note of some of any changes you notice.
Just five minutes of journaling each day gives you the chance to think about if you’ve experienced any positive side effects of going sober - and to realise whether you have missed the occasional glass of wine, or if the opposite is true.
It doesn’t matter if it’s just for January, or if it’s the beginning of a longer stretch of sobriety, if you want to do Dry January telling your friends will help.
By letting your mates know, you’ve given yourself a lifeline - people to reach out to when you’re struggling, who can keep you in line, or remind you of your reasons when you’re wavering on a night out.
Even if your friends aren’t doing Dry January, that doesn’t mean they can’t be supportive - but if you do have pals that are sober, they can be a great source of help. The most important thing is to speak with your support network, so that they can be there with you, whether you’re riding a sober high, or feel as though you’re wavering.
Dry January is a challenge which was started in 2013 by Alcohol Change. It’s as simple as it sounds; it is all about giving up drinking for the month of January.
Everyone’s reasons are different for giving up drinking for January, for some it’s testing out a future lifestyle change, for others it is about the mental challenge. Whatever your motivation, here are some great tips for making it through Dry January with a positive attitude.
There are plenty of reasons to try Dry January - not least because it gives you the chance to reevaluate your relationship with alcohol. Taking a pause from drinking allows you to think about why you choose to drink - and if it’s something you want to continue with or pull back on in the future.
There are lots of great benefits to stopping drinking, even if just for a short time, many of which are listed on the Drinkaware website and include improved mental health, better sleep, and even better skin.
At Smiley Movement, we like to elevate the work of charities across the world. Here are three charities whose causes align with the themes in this article.
Taking Action on Addiction. Taking Action on Addiction is a campaign to improve understanding of addiction and end the stigma that surrounds it. Learn more here.
We Are With You. This charity offers free, confidential support to people in England and Scotland who have issues with drugs, alcohol or mental health. Support them here.
Aquarius Charity. This is a Midlands-based charity helping people and communities overcome the harms caused by alcohol, drugs and gambling, Find out more.
This article aligns with the UN SDG Good Health and Wellbeing.
