Dry January doesn’t need to feel like punishment. With the right strategies, it can become one of the most rewarding months of your year.

Here are 10 practical, realistic tips to stay alcohol-free — especially when temptation creeps in.

1. Replace the Ritual, Not Just the Drink

Find a satisfying alternative: alcohol-free beer, 0% spirits or flavoured sparkling water.

2. Avoid the “All or Nothing” Trap

If you slip, don’t quit. Start again tomorrow. Progress over perfection.

3. Plan Your Social Calendar

Choose cafés, cinema nights or alcohol-free meetups.

4. Remove Temptation

Clear the cupboards for the month. Out of sight, out of mind.

5. Identify Your Drinking Triggers

Stress? Boredom? Habit? We help you spot them early.

6. Sleep Like It’s Your Superpower

Good sleep reduces cravings and improves willpower.

7. Save the Money You Would Have Spent

Watch your Dry January pot grow — a great motivator.

8. Tell People What You’re Doing

Most will support you (some may even join in!).

9. Track How You Feel

Energy, mood, focus — you’ll see real changes.

10. Celebrate Weekly Wins

Don’t wait for the 31st to feel proud.