It might only be November, but if you’ve ever tried Dry January, you’ll know the best time to plan it is before the Christmas parties start. Once the mince pies and mulled wine are flowing, the idea of a month off alcohol can feel either very appealing or completely impossible, depending on the day.
Whether you’re a Dry January regular or thinking about it for the first time, a bit of preparation now makes a real difference. And it’s worth knowing what the research says about why it can be so worthwhile.
What a month off can do
The best-known study on Dry January comes from Dr Richard de Visser, a psychologist at the University of Sussex. His team followed more than 6,000 people through 2019, comparing those who took part in Dry January with drinkers in the general population.
According to the university’s summary, people who did Dry January were still drinking less in August than they had been at the start of the year. The general population group showed no such drop.
Participants also reported a range of benefits:
- 87% felt a sense of achievement
- 84% saved money
- 80% felt more in control of their drinking
- 72% slept better
Those numbers come from a self-selected group who chose to sign up, and fewer people responded as the year went on, so it’s best seen as an encouraging snapshot rather than a guarantee. But it does suggest that a month off is about more than the month itself. For many people, it’s a chance to reset habits for the rest of the year.
Start planning now
Pick your reason. Better sleep, saving for something, feeling healthier or just seeing if you can. Write it down somewhere you’ll see it in January.
Look at your calendar. Birthdays, work events, a weekend away? Spot the tricky dates early and decide how you’ll handle them.
Tell people. Friends and family are much more supportive when they know in advance, and you’ll get fewer raised eyebrows when you order a lime and soda.
Stock up on alternatives. The alcohol-free shelf in most supermarkets has grown hugely. Find a couple of drinks you genuinely enjoy before January arrives.
Line up a buddy. Doing it with a partner, friend or colleague makes it easier to stay on track, and more fun to celebrate at the end.
Getting through the month
The first week is often the hardest, especially if a drink has become part of your evening routine. A few ideas help:
Swap the ritual. If you usually pour a glass of wine while cooking, make a fancy alcohol-free drink in your favourite glass instead.
Fill your evenings. January is a lovely time for cosy projects. Start a jigsaw, pick up a paintbrush, plan the spring garden or finally finish that book.
Get outside. A frosty morning walk does wonders for your mood and gives the day a different shape.
Notice the changes. Keep a little note of how you’re sleeping, how you feel in the mornings and how much you’re saving. It’s motivating to look back on.
Don’t give up after a slip. If you have a drink, it isn’t a failure. Pick up again the next day.
Thinking ahead to February
One worry people have is that a dry month just leads to a big binge afterwards. The Sussex findings suggest the opposite tends to happen for most people, with drinking staying lower months later.
It helps to decide before February what you’d like your drinking to look like going forward. That might be keeping some alcohol-free days each week, saving drinks for weekends, or simply noticing when you’re reaching for a glass out of habit rather than choice.
When a month off feels harder than it should
For most people, Dry January is a healthy challenge. But for some, it brings something important to the surface. If you find you can’t get through even a few days without a drink, you feel shaky, sweaty or anxious when you stop, or you’re drinking in secret, those are signs to take seriously.
Anyone who drinks heavily every day shouldn’t stop suddenly without medical advice, as withdrawal can be dangerous. Your GP is the best first step. They can talk things through in confidence and help you find local support.
For people who need more than self-help, there’s a whole range of options, from community alcohol services to residential care. Treatment centres in other countries offer similar steps; in the US, for example, one Ohio centre describes its alcohol rehab as moving from detox through residential care to outpatient support. In the UK, your GP or local drug and alcohol service can explain what’s available near you.
Drinkline, the national alcohol helpline, is free on 0300 123 1110 (weekdays 9am to 8pm, weekends 11am to 4pm). If you’re struggling, Samaritans can be called free, day or night, on 116 123.
A fresh start, not a punishment
The best way to approach Dry January is as an experiment rather than a test. You might find you sleep better, feel brighter and save a little money. You might also learn something about the role alcohol plays in your life. Either way, you’ll go into February knowing a bit more about yourself, and that’s a pretty good way to start the year.
Sources
- University of Sussex. Take part in Dry January and you’ll reap the benefits for months, Sussex research shows (27 December 2019; Dr Richard de Visser). https://www.sussex.ac.uk/broadcast/read/50562
- Derbyshire Healthcare NHS Foundation Trust. Drinkline – national alcohol helpline (number and hours; checked October 2026). https://www.derbyshirehealthcareft.nhs.uk/getting-help/community-support-near-you-infolink/drinkline-national-alcohol-helpline
- Samaritans. Homepage (116 123, free, day or night; checked October 2026). https://www.samaritans.org
- Arrow Passage Recovery. Alcohol Addiction Treatment (client page; read October 2026). https://www.arrowpassage.com/alcohol-addiction-treatment