Why plan for Dry Jan?
- Louisa Fryer
- Dec 16, 2024
- 11 min read
Updated: Dec 27, 2024
That little voice asking, "Should I do Dry January?" I know it well. For years, it would whisper to me as I drank more than normal throughout December, and sometimes I listened. I started to do Dry Jan...until the second week in January, I would cave in! In the years I did complete it, I remember finding the initial period the hardest. My sleep wasn't great to start with, and it felt weird not drinking at the weekend. I'd often cancel plans and be a hermit for most of the month. In 2018 & 2109, towards the end of drinking alcohol, I became more curious about my identity as a non-drinker and connected more with the idea that time away from drinking can be more about self-care and self-discovery, rather than feeling deprived.
So why plan? Research shows that 71% of people who plan for Dry January complete the month successfully, compared to 29% who don't plan for it. Wouldn't it great to do Dry January with more ambition than just to save a few pennies, detox and reset for the year? What about developing new habits that support your wellbeing? Or using your new found time and the energy to go after the exciting changes that you really want to achieve?
This blog is perfect for you if:
You're hearing that inner voice asking about Dry January
You're already committed to trying it
You're a "grey area drinker" curious about taking a break
You've successfully taken breaks before but want this one to stick for at least the month
You're drinking more than you'd like but aren't dependent
What you'll find here
Drawing from personal experience and professional training as a Sober Coach, I'm sharing practical strategies aligned to the theme of 'Mind, Body, and Soul' to help you prepare for a positive and maybe even transformative Dry January.
In this guide, you'll find actionable tips, insight and resources to set you up for success in January. And who knows, maybe it will be enough of a break to help you change your relationship with alcohol for the long term. I know many people who now have a different relationship with alcohol after a period of abstinence, from drinking every day to drinking only on special occasions.
Instructions
Click on the > to find out more.
Read in any order, go to sections you feel drawn to.
Share any comments below.
Disclaimer: This blog offers my personal experience and professional insights as a Sober Coach. While these strategies have worked for many, everyone's journey is unique. If you're alcohol dependent, please seek medical advice before stopping. This content is particularly tailored for 'grey area drinkers' and those looking to reset their relationship with alcohol.
For neurodivergent readers: These suggestions are flexible starting points. Adapt them to work with your unique processing style and needs. Some strategies may need modification to support you 💗
Plan for Dry Jan
#1 MIND
Your body can stand almost anything. It's your mind that you have to convince.
Serena Williams
Your experience of Dry Jan will directly result from the mindset you are going into it with. Here are some practical actions you can take to set yourself up for positive thinking and taking action.
✍️ The power of journaling and planning new habits
I am a big fan of journaling and have been doing it nearly every day since 2019. It's known for reducing stress and anxiety as well as enhancing self-awareness and communication. I do it in the morning and have a gratitude practice in the evenings (included in the sleep section below). I prefer to journal in private, even just for 5 minutes. It's my time and space to reflect, express emotions, and develop ideas. There are no rules or judgments—just honest reflection and discovery.
Getting started for Dry Jan:
What's your positive intention for your Dry Jan experience?
What's your biggest 'why' for doing this?
What are all the 'whys' for doing this?
How do you want to feel on February 1st?
What new & easy habits can you start?
Start small and take an iterative approach
Consider your morning & evening routines, how can you alter those to incorporate new habits that align with your goal?
How can you habit stack? That's when you add a new habit to an existing one, i.e. drinking water when your alarm goes off in the morning to up your intake before your first coffee
How might you save or spend the money you are not spending on alcohol?
What supportive words of encouragement might your close friends, children, and relatives say to you?
What are all the (non-alcoholic) acts of self-care that you like to do?
List as many as you can
Consider things you can do indoors and outdoors
Which of these can you develop new habits around?
Use this list to help you plan for your month alcohol-free and treating yourself
✍️ Weekly suggestions for your journaling in Jan
Daily Check-ins:
Today, I'm grateful for...
My body feels... and needs...
I'm proud of...
Tomorrow I'm looking forward to...
Week One:
What has triggered my desire to drink?
How did I overcome this?
How am I feeling in my body?
What does my body need to heal?
What's the kindest thing I can do for myself right now?
What's surprised me the most so far?
Week Two:
What new habits am I enjoying?
How is my sleep changing?
What challenges have I overcome?
What's becoming easier?
Week Three:
What am I learning about myself?
How are my relationships changing?
What new activities bring me joy?
Where do I feel strongest?
Week Four:
What benefits am I noticing?
How has my mindset shifted?
What new skills have I developed?
What do I want to maintain going forward?
How do I want my relationship with alcohol to be different?
End-of-month reflections:
Money I saved.....
Hours of quality sleep: ___
New habits formed: ___
Proud moments
📱 Make your phone work for you
Apps to download:
Try Dry - tracks money saved and health benefits - click here
I Am Sober - great community features
Calm, Headspace or Insight Timer - explore mindfulness
Social media makeover:
Follow inspiring sober accounts - see below
Unfollow people that glorify drinking
Join sober communities on Facebook
Music and Podcasts:
Create a playlist of uplifting music for the car, or for throughout the day
Research alcohol-free related podcasts
Shows to watch:
Andrew Huberman explains the impact of alcohol - click here
Panorama, Binge Drinking and Me BBC - click here
🏠 Transform your space into a sober haven
Make a declaration of your intention through your home:
Pour away at least one bottle, see below!
Store away any alcohol you are not prepared to pour away.
Create a space for you to use for things like reading, mindfulness and general moments of calm
Stock up on herbal teas and/or alternative drinks that feel like treats. Check out Bird & Blend for unusual creations.
Stock up on things that make your home feel fresh, such as scented candles, fabric conditioners, plants, and flowers.
Do a decent clean at the start of the month—wash everything! This is a symbolic act, telling yourself and your home that you are clean and have washed away behaviours that are now being replaced with self-care.
Love a bath? Stock up on bubbles, salts and whatever floats your self-care boat
💪 Power moves
Bonus extra's to ramp up your mindset:
Take a 'before' photo in December, and grab one each week as the month progresses, I promise you'll see a difference.
Write a letter from your future self who has successfully achieved this goal; what support and insight do they share with you?
Set up rewards for your milestones
📚Build your knowledge
Learn about the effects of alcohol through reading or listening to an audiobook. Here are some great titles to get you started:
Alcohol Explained - By William Porter
This Naked Mind - By Annie Grace
Happy Healthy Sober - Janey Lee Grace
The unexpected joy of being sober - Catherine Gray
#2 BODY
Your body is precious. It is your vehicle for awakening. Treat it with care.
Lady Gaga
Alcohol depletes essential nutrients and makes your body work extra hard to process the poison. When you stop, your body has to recalibrate and reset. Let's focus on supporting it through nutrition, hydration, and gentle movement to help you feel energised and strong throughout your alcohol-free journey.
🍳 Shopping List for January
When you stop drinking, your body needs extra support to repair and get back to functioning as its been designed to. Think of restocking your kitchen as creating your wellness pharmacy!
Your power shopping list:
B-vitamin champions (eggs, leafy greens, nuts)
Magnesium-rich foods (dark chocolate, avocados, bananas)
Protein powerhouses (lean meats, fish, legumes, tofu)
Complex carbohydrates (sweet potatoes, quinoa, oats)
Healthy fats (olive oil, avocados, nuts)
🥩 🫛Why prioritise protein?
Protein is the magic ingredient when it comes to repairing your body, and repairing is what it needs when you stop making it have to work so hard to process alcohol.
The benefits of protein include:
Balancing your blood sugar, energy and steady your moods:
Balancing your brain chemicals and produce feel-good chemicals
Supporting your liver, boost your metabolism and support cellular repair:
Controlling your cravings and reduce hunger pangs
💧 Hero hydration
Your body's new best friend is water. Here's why:
It supports natural detoxification
It reduces headaches and cravings
It improves energy levels
It enhances skin appearance
Aim for 2-3 litres daily
🏃♀️ For regular exercisers
Your existing fitness routine is your superpower during Dry January, and you might notice some changes:
Energy Management:
First week: Energy might fluctuate - adjust the intensity as needed
Listen to your body more than usual
Consider morning workouts when motivation is highest
Focus on consistency over personal bests
Level-up ideas:
Try a new class or discipline
Set a non-drinking-related fitness goal
Sign up to a challenge or training group, for example F45
Consider training for an event
Add meditation or Yoga to your cool-down
Try a Yoga class, or challenge yourself go Hot
🏃♀️For exercise newcomers
Start where you are - every movement counts.
Ideas to get you started:
10-minute walks after meals
Simple stretching while watching TV
Walking phone calls
Kitchen dancing while cooking
Beginner classes
Consider Couch to 5k to get running in a way that builds you up to running with confidence
Walk your local Park Run with a friend
Lay out exercise clothes the night before
Make it enjoyable:
Create upbeat playlists
Find a walking buddy
Try YouTube beginner workouts
Start with activities you naturally enjoy
🏃♀️For everyone
Easy movement swaps:
Standing desk periods
Walking meetings
Take the stairs
Park further away
Walk while on phone calls.
Take the stairs instead of the lift.
Get off the bus or tube one stop earlier and walk the rest.
Schedule movement for times you'd usually drink.
💪 Track your physical improvements
Weekly check-in's with your body (and capture in your journal)
How are your energy levels?
How has your sleep improve?
What do you notice in your skin and eyes?
😴 Sleep, what to expect and recommendations
OMG, I am disproportionally excited about sobriety's impact on sleep! And your sleep is about to transform 🚀 Here's what to expect week by week:
Week One
Sleep might be disrupted initially
Possible vivid dreams
You might find it harder to drift off
But... you'll wake up without a hangover!
Week Two
Natural sleep patterns emerging
Falling asleep becomes easier
Morning fog starts lifting
Energy levels are beginning to stabilise
Week Three
Deep sleep improving
Morning routine feels more natural
Dreams are starting to normalise
Waking up feeling genuinely refreshed
Week Four
Quality sleep established
Natural sleep-wake cycle restored
Better dream recall
Experience true restorative rest
What the experts say about getting a good night's sleep
Stick to a consistent bedtime
Create a calming bedtime routine, with limited exposure to your phone
Keep the bedroom cool and dark
Try sleep-supporting teas. My favourite is the M&S one called Dreamy
Use meditation apps to drift off, or try sleep affirmations on YouTube
Practice gratitude before sleep. I use my Apple Journal App to capture the things I am grateful for each day
#3 SOUL
The moment you take responsibility for everything in your life is the moment you can change anything in your life.
Brené Brown
Here are some enriching ideas to help you enjoy Dry Jan and feed your Soul. The list is endless, reflect on what would spark your inner joy. The most important thing is you give yourself permission and time to enjoy it.
🌟 How will you use your newfound time?
Ideas to get you started:
Start that book you've been meaning to read
Try a new creative hobby
Take up journaling and/or meditation
Connect with nature
Practice mindfulness
Sort out those cupboards or get that bit of decorating finally done!
Indulge in more fiction
Work your way through your self-care list
Bonus ideas:
Pet sitting (instant joy and purpose!)
Volunteer work
Join a class or workshop
Start a passion project
Learn something new
🤗 Connection is your superpower during this journey
Research shows we're 65% more likely to succeed when we share our goals with others.
Build your A-Team:
Share your journey with supportive friends and family
Find an accountability partner
Join sober curious communities on Facebook
Consider a mentor or coach.
Join a community of millions by signing up for the official Dry January with Alcohol Change UK - click here
✨ Create sparkling social strategies
Preparation is key for carefree sober socialising:
Plan for the question, "Why aren't you drinking?"
"Because I don't want to"
"I'm doing Dry Jan"
"I'm focusing on my health"
"I feel better without it"
Weekend wisdom:
Take it easy on weekend one; in fact, hibernate, and your body needs a rest
Plan morning and weekend activities you'll look forward to
Create new social rituals, such as Sunday roast and a walk or something physical like a swim or bike ride, instead of Sunday roast and wine.
Have your favourite AF drinks ready
🧘♀️ Visualise your success
Try this simple three-step visualisation. If you go there in the mind, you will go there in the body
Step 1: See yourself confidently socialising
Notice your natural energy
Feel the quality of your conversations
Observe your clear-headed engagement
Picture yourself completely at ease
Step 2: Embody your sober-confident self
Stand tall in your power
Feel your natural charisma
Connect authentically with others
Radiate inner strength and power
Step 3: Amplify the good feelings
Turn up your confidence dial
Let positivity fill your body
Imagine it spreading to others
Feel your natural joy expanding
💫 Develop your own mantra
We often give ourselves unhelpful mantra's that our unconscious mind follows such as 'why am I so xyz', so why not use a mantra to support us instead. Your own are always best but here are some to get you started:
"I'm not missing out; I'm moving forward"
"I am peaceful, present and powerful"
"My clarity is my superpower"
"All parts of me are aligned with this and I am loving it"
Think Big & Actions
Congratulations on giving yourself time to think about your approach to Dry Jan.
❓Think Big questions to leave you with
What would become possible in your life if you had unlimited energy and crystal-clear thinking?
Imagine it's February 1st, and this has been more than just a month off alcohol - it's been a journey of self-discovery. What have you learned about yourself?
If you could show your future self the gift of any new habit or practice, what would make them most grateful?
When you think about the ripple effect of this change on your relationships, health, and personal growth, what excites you most?
🗓️Suggested Actions
Immediate Actions
| Preparation Steps
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💟People to Follow
There are tonnes of brilliant and inspiring people in the sober community. Find people that resonate with you. Here's a list to start your search with:
About Me
As a certified Sober Coach and someone who's personally walked this path, I understand the challenges and rewards of changing your relationship with alcohol. My approach combines professional training with real-life experience, focusing on practical strategies that work in the real world.
My journey from regular drinker to sober coach has given me unique insights into what works and what doesn't. I'm passionate about helping others discover the benefits of alcohol-free living, whether that's for a month or longer.
Follow me on Instagram for dedicated content about sobriety.
More about my Alcohol-Free journey:
My first year - click here
My second year - click here
Alcohol in the workplace - click here
More about my perspective on staying alcohol-free at social events - click here
Do you secretly wish you didn't have to drink at Christmas? - click here
Thanks for reading 😘
🛣️ I hope you can take some valuable ideas away to support your journey
🎤Share your feedback below
☎️Get in touch if you would like a conversation about your relationship with alcohol
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