Kicking off the new year with Dry January? Here are six tips for success

Dry January is a time when people take a break from drinking and examine their relationship with alcohol. It may be part of a New Year’s resolution to incorporate healthy behaviors into your routine. You may have overindulged during the holidays, and it affected your sleep and energy.

Whatever the reason, taking a break from alcohol for an entire month provides you with an opportunity to assess your patterns of alcohol consumption and how they affect you physically and mentally. It may also provide the space to cultivate alternatives for relaxing, socializing, and coping with stress. As a result, you may experience benefits such as improved sleep and vitality, or waking without the fatigue, and upset stomach or a hangover. You may also find that you lose weight without the extra calories from alcohol.

If you participate in Dry January, here are some tips to help keep you on track: 

• 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. Check out these Pelago mocktails
• 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.

Remember, if you feel better when you are not drinking, or when you decrease your drinking, then your body is telling you something. Listen to your body.

If you decide to return to drinking after January is over, keep in mind that drinking less is better for health. Research shows that even small amounts of alcohol can carry health risks including for certain cancers and cardiovascular issues.

For more ideas to help you explore your relationship with alcohol and tips for cutting back, consider joining Pelago to help you cut back or even quit drinking.

Pelago is a 100% digital program for anyone rethinking their drinking. Click here to learn more.

Check in on your drinking habits

Work with a licensed coach or counselor

Learn new ways to manage stress and triggers

Access tools and resources anytime through the app.