What are the rules of Dry January?

Dry January is a popular health trend that challenges participants to forego alcohol for 31 days in a row. It started as a campaign by Alcohol Change UK, a British charity that aims to reduce the harms of alcohol and has spread to thousands of Americans who want to start the new year with a total body and mind reset.

The benefits of Dry January can include weight loss, lower liver fat and blood sugar, improved sleep and energy levels, and a more mindful relationship with alcohol.

Some people may even decide to continue their alcohol-free journey beyond January or reduce their drinking habits for the rest of the year. But how can you succeed in Dry January without giving up halfway? Here are some tips and rules to follow:

• Make a plan. Before you start Dry January, think about why you want to do it and what you hope to achieve. Write down your goals and motivations and keep them somewhere visible. This will help you stay focused and committed throughout the month.
• Avoid temptations. Keep alcohol out of your house. When you are invited to someone’s home, bring your non-alcoholic drinks with you. If you go out to a bar or restaurant, order a mocktail, soda, juice, or water instead of an alcoholic beverage. You can also use the free Try Dry app to track your progress, set custom goals, and get tips and support.
• Create a support group. Let friends and family know about your intentions and encourage them to join you or support you in your challenge. You can also connect with other Dry January participants on social media using hashtags like #DryJanuary or #DryJanuary2024. Share your experiences, challenges, and achievements with others who understand what you are going through.
• Reward yourself. Celebrate your milestones and achievements with something other than alcohol. Treat yourself to a nice meal, a movie, a massage, a new book, or anything that makes you happy and proud of yourself. You can also use the money you save from not buying alcohol to buy something special or donate it to a good cause.
• Be kind to yourself. Don’t beat yourself up if you slip up or have a drink during Dry January. It’s not a failure, it’s a learning opportunity. Think about what triggered you to drink and how you can avoid or cope with it next time. Remember that every day without alcohol is a win for your health and well-being.