Tips for a successful Dry January

The Dry January Challenge

For many of us, letting go of our unhealthy habits and living a healthier life in the new year, tops the list for resolutions on New Year’s Day. Taking part of the Dry January Challenge and looking at our relationship with alcohol seems to have become an integral part of this tradition.

I’m not entirely sure why the new year awakens this insane desire to transform our lives, but it does. With the end of the calendar year, we're presented with this amazing opportunity to reflect upon the past year and start fresh in the new one. Alcohol is no exception.

Where did Dry January originate?

Dry January originated in the United Kingdom in 2013, started by Alcohol Change UK, a leading UK alcohol charity with hopes of improving the lives of those affected by alcohol harm. The challenge aims to help people lose weight, get healthy and save money. Its first year began with 4,000 participants, and by 2023 it had grown to 175,000! I’m pretty sure this growth doesn’t include the many undocumented participants that might have joined (unknowingly) through social media exposure - like me! I started doing Dry January in 2023, but never knew the origins. This is the first year I actually registered as a participant.

The idea was to get more people to step away from alcohol for the month, think about their drinking and maybe even drink less after the month ends (or at least reflect on how alcohol fits into their lives).

Why Try Dry January?

Try it for the many health benefits!

• More Energy

• Better Sleep

• Lifted Brain Fog

• Reduced Heartburn

• Better Hydration

• Weight Loss

• Increased Immunity

• Reduced Risk of Chronic Disease

Please know that everybody responds differently and there could be some symptoms of withdrawl (depending on how much alcohol you consume). Please consult a healthcare professional before attempting to quit. Sudden withdawl can be dangerous.

Dry January Tips

• Set a Clear Intention

  Take some time to really think about why you’re wanting to participate in Dry January. Are you looking to improve your health, save money, sleep better, or feel more energized (maybe you’re just wanting to share your experience as a wellness influencer for content)? Writing down your goals and revisiting them can help you stay motivated throughout the month.

• Alcohol Alternatives

  One of the true challenges of Dry January is navigating social situations without feeling left out. Stock up and try some alcohol-free options like sparkling water with fresh fruit, herbal teas, mocktails, or non-alcoholic beers and wines. There are so many options now with movements like: Sober Spring and October, SoberCurious, Dry January, etc. Experiment with recipes and drinks to make your Dry January feel indulgent and exciting. I am currently obsessed with beverages from Hiyo , Recess , and Seedlip for mixed drinks (sadly haven’t found a wine alternative - please share your favorites in the comments below).

• Create New Routines

  If your routine used to include unwinding with a glass of wine or meeting friends for cocktails, find healthy replacements. Social events might just be the hardest part of this process . Plan ahead by bringing your own alcohol-free beverage to social gatherings, practicing how you plan to say no. Try replacing a social happy hour with a Pilates class with friends, meeting up for a long walk, or take a cooking class. Try wrapping up your day with herbal teas, adaptogen drinks, or magnesium mixtures as a soothing end-of-day ritual to replace alcohol.

• Build a Support System

  Share your Dry January goals with friends, family, followers, or join an online community for accountability. You might even inspire others to join you! There is power in numbers. Apps like Try Dry can help track your progress and provide extra encouragement. I’ve loved tracking my progress on the Try Dry app - just seeing my financial savings has been a huge discovery!

• Self Care

  Track how you feel throughout the month. Whether you journal or try an app, take note of any changes in your energy levels, mood, sleep, and even your skin! Including the positive effects of Dry January can help reinforce your commitment and appreciate the benefits of reducing or eliminating alcohol in your life. Take a magnesium bath, practice breathing techniques, infrared saunas, or ice baths to enhance your recovery process.

• Invest in Yourself

  Celebrate milestones! Maybe take the money you’ve saved on alcohol to treat yourself to a massage, a new workout outfit, or something that aligns with your personal goals. Rewards can help keep you motivated.

• Self Love

  Remember that if you slip up, don’t give up! Nobody is judging you. It’s YOUR journey. Dry January is not about perfect abstinence. It’s about looking at your relationship with alcohol.  If you do slip, reflect on what led to the slip and maybe reset your intentions. Every day is a new opportunity to start fresh. Check out these additional tips from Alcohol Change UK to help you regroup.

Reflecting on Your Dry January Journey

Once Dry January wraps up, take some time to reflect on what you’ve learned. Do you feel healthier, more focused, or more mindful of your habits? You don’t have to go back to old routines, maybe consider adopting a more balanced approach to alcohol in the long term.

Whether you’re looking to detox, improve your overall health, or reevaluate your relationship with drinking, this month could be transformative and it’s never too late to start! Let’s be real, you could use these tips at any time, especially if you plan to join Sober Spring or Sober October.

Here’s to you, and your health!

-Bonnie

Disclaimer: The information provided in this blog is for general informational purposes only and is not intended as medical or professional advice. Always consult with a healthcare professional before making significant changes to your health or fitness routine. Bonnie Zeitner Pilates is not liable for any actions taken based on the content of this blog.