Dry January: 7 tips to avoid falling off the wagon

2025 is on the horizon and after a season of good cheer, the influx of health ‘challenges’ is upon us once again.

One of which is the annual ‘Dry January’ challenge, set by the UK charity Alcohol Change UK.

Abstaining from alcohol for one month is incredibly good for our health.

Not only can it help us sleep better, improve our mood and concentration, but it can also improve our memory and save us money.

But knowing the benefits it has on our health won’t necessarily help you stay dry for the whole 31 days.

If you have decided to lay off 'the sauce’ for the whole of January, it might be worth having some tips in your back pocket for when the going gets tough.

So, whether you’re having a dry (or damp) January, here are seven ways that will help you stay on the wagon.

Seek support

If you want to be supported throughout Dry January, you can download Alcohol Change UK’s Try Dry app. You can also sign up for motivational emails from the UK charity to give you some encouragement throughout the month.

Create a mantra

Set yourself a daily reminder of why you have decided to give up alcohol. It could be as simple as putting a note on your fridge or computer screen – maybe even a background on your phone? This keeps you reminded that you are doing Dry January and makes you less likely to accidentally fall off the wagon.

Buddy up

If working out with a friend means you push yourself harder and are more likely to stick to your workout sessions, the same can be said with doing Dry January. People who take part with a family member or friend are more likely to succeed. If one of you feels a wobble, the other is there to help you to keep on track.

Go low

Sales of no or low alcohol beers are expected to rise to 140 million across the UK in 2024 – an increase of a whopping 20 million compared with 2023. So, you won’t be alone if you choose to opt for something without the alcohol during Dry January. This means that you can not only still enjoy some of your favourite tipples – just minus the booze.

Tot up the savings

In 2024, drinkers who gave up booze for Dry January saved on average £118, according to Alcohol Change UK. That works out at almost £30 a week, which can go a long way during a cost-of-living crisis. Why not try and save the pennies you would have otherwise spent and put it towards something to reward yourself at the end of the month.

Resist temptation

If you’re someone that reaches for the bottle at the end of a stressful workday, try not to have alcohol in your home. Instead, opt for a different drink to have in the home, this could be sparkling water with elderflower cordial, or a herbal tea. Do something to mix up the end of your working day as well; go for a walk or do some form of exercise to take your mind off wanting a drink.

Go out sober

If you’re ditching alcohol but afraid you’ll miss going out, try going to an alcohol-free bar. London’s The Lucky Saint in Marylebone and Nottingham’s Cafe Sobar are reimagining cities’ nightlife with their alcohol-free menus, while The Brink in Liverpool is helping its visitors to nourish their body and spirit.

Related: 5 ways to adopt a healthy habit that actually sticks