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As the new year begins, you may have committed to taking part in a dry January after a busy Christmas party. But as with any health challenge, it can be hard to stay on track when other people around you aren’t doing the same.
Committing to abstaining for a month is a great way to reset your body and save some money, however, it can feel isolating if everyone around you is still drinking pints.
Here are some expert tips on how to navigate and achieve a solo Dry January…
Let people know your intentions
Even if they don’t participate themselves, it’s important to let your loved ones know your goals and intentions for Dry January.
“Telling friends and family makes all the difference,” he says Emma Newman, Writer and soft drink judge, who has been sober since 2015. “Not only does it help with accountability, but you can motivate someone to join you or support your efforts. They will also understand why you skip your usual drinks, making social situations much easier.”
Surround yourself with inspiration
“There are tons of podcasts, YouTube channels and books about living without alcohol or sobriety can be great motivators when cravings, doubt or even boredom creep in,” says recovery coach Elizabeth Walker, aka an empowerment warrior. “Remind yourself that you are not alone in this, and that there are many resources to encourage you along the way.”
Track your progress
“Make it visual,” advises Walker. “A wall chart where you cross out days or add stickers is a surprisingly motivating way to see your success build.”
Join online communities
“Join online communities or Dry January groups for advice, inspiration and support, you’re never alone,” suggests Newman.
Drink cocktails at social events
“Having a soft drink in hand, like a soft drink, sparkling water with a cordial and a twist, or even a creative juice mix can make a big difference,” says Walker. “It helps to avoid the constant ‘Why don’t you drink?’ it asks questions and makes you feel included.”
Be kind to yourself
“If you slip, don’t hold back. It’s all about progress, not perfection,” says Newman. “Consider this the start of healthier, long-term habits that last beyond January. Be kind to yourself and enjoy the journey.”
Plan some fun activities that don’t involve drinking
“Try fun activities like food tours, cooking classes, hiking, theater, comedy shows, yoga, spa days, art workshops, or local festivals—great ways to stay social and have fun,” recommends Newman. “Choose places based on their alcohol-free options.”
Reward yourself
For added motivation, Newman says, “Reward yourself for reaching milestones with a treat—whether it’s a new book, outfit, or houseplant.”
Try morning affirmations
“Starting the day with empowering ‘I am’ statements and repeating them throughout the day will help you rewire your brain and keep you motivated,” says Walker. “Make sure they resonate with you and stay focused on the positive, for example, ‘I make decisions who respect their health’ or ‘I fall asleep without alcohol’.