Recovery & aftercare
How to do Dry January: A complete guide
Dry January, the annual challenge to abstain from alcohol for the first month of the year, has grown from a niche experiment to a mainstream movement with millions of participants.
How to prepare
Tell people you are doing it for accountability. Remove alcohol from your home. Stock non-alcoholic alternatives. Plan sober social activities. Identify your highest-risk situations and have a plan.
What to expect
Week 1: possible mild withdrawal symptoms (insomnia, irritability) if you drink regularly. Better sleep by end of week. Week 2: energy increases, skin improves. Weeks 3-4: significant improvements in sleep, energy, weight, and mood. You may feel better than you have in years.
What Dry January reveals
If you cannot complete 30 days, that information is valuable. If you are counting days until you can drink again, consider what that says. If you feel dramatically better without alcohol, consider whether your previous drinking level was truly moderate.
Beyond January
Many people find Dry January so beneficial they extend it or permanently reduce drinking. Use the month as data collection about your relationship with alcohol.
Frequently asked questions
Is Dry January worth doing?
Will I have withdrawal during Dry January?
What if I cannot finish Dry January?
Disclaimer: Informational only. Not medical advice. SAMHSA: 1-800-662-4357.