How to do Dry January: a week-by-week plan

Before January 1: set yourself up

• Decide your why. Better sleep, saving money, a clearer head, or just curiosity. Write it somewhere you’ll see it.
• Pick your rules. Fully alcohol-free, or a lighter goal? Decide now, not at 7pm on January 9.
• Stock the fridge. Sparkling water, non-alcoholic beer, kombucha, a good tea. See our list of what to drink instead.
• Tell one or two people. A friend doing it with you doubles your chances of sticking with it.
• Look at your calendar. Spot the birthdays, work events and weekends away, and plan for each one.

Week 1: the novelty week

Most people find the first few days surprisingly easy because the holidays are over and everyone is tired. The hard part is usually the first Friday. Make a plan for that evening now: a film, a dinner, a game night, anything that isn’t “see how I feel.”

Week 2: the habit week

This is when you notice how often drinking was automatic: after work, while cooking, in front of the TV. Replace the ritual, not just the drink. Same glass, same time, different thing in it.

Week 3: the wobble week

Motivation dips once the novelty wears off. Many people report sleeping better and having more energy by now. Write down what you’ve noticed. If you slip, don’t restart from zero; read what to do after a slip.

Week 4: the finish line

Plan a reward that isn’t a drink: a meal out, a new book, a day trip with the money you saved. And think about February before it arrives.

After January: what next?

You don’t have to choose between “back to normal” and “never again.” Many people keep one or two habits, like drink-free weeknights or a two-drink limit. Our guide to drinking less without quitting has ideas.

Making it a game

Dry Quest turns your month into a 31-day quest. Check in each day, unlock emblems and story as you go, and use a Second Wind if you slip. It’s free on iPhone and Android. More on doing Dry January with Dry Quest.

Dry Quest is not medical advice or addiction treatment. If you’re worried about your drinking, the free AUDIT screener takes two minutes, and NIAAA’s Rethinking Drinking has practical tools. In the US, the SAMHSA National Helpline is free, confidential and open 24/7: 1-800-662-4357. If you drink heavily every day, talk to a doctor before stopping suddenly, because alcohol withdrawal can be dangerous.

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