Identify why you choose to drink alcohol—for example, is it to have fun, to deal with stress and anxiety, or to fall asleep? Think about ways you could accomplish those objectives without alcohol, such as playing games instead of drinking at a party, meeting friends for a hike, taking a walk, or doing yoga.
Let friends and family know about your plan to participate in Dry January. Consider asking them to join you and support each other throughout the month.
Make sure alternative alcohol-free beverages are available at parties and gatherings.
Have a polite, assertive "no, thanks" ready for when you are offered a drink.
As the month progresses, pay attention to how you feel. Are you sleeping better? Do you have more energy? When you notice benefits, make note of them. It will help you keep your momentum going.
Have a plan in place for when the month ends. As is the case with changing our eating habits, it’s easy to resume old patterns without a long-term plan.
