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How to Succeed at Dry January Without Feeling Deprived
You're scrolling through social media in late December, and suddenly everyone's talking about Dry January. Part of you is intrigued, maybe even inspired. You've noticed your relationship with alcohol has become a bit too automatic lately. The nightly glass of wine that's turned into two or three. The sluggish mornings and the nagging sense that something feels a little off.
But another part of you is already making excuses. You have that networking event on the 15th. Your friend's birthday celebration. And what about Friday nights, don’t those pretty much require a drink to mark the end of the week?
Here’s the thing: if you're someone who’s used to setting goals and seeing them through, why not bring that same energy here? Dry January isn’t about white-knuckling through 31 days of deprivation. It’s an experiment in self-awareness and a chance to see what happens when you shake up your routine.
Get Clear on Your "Why"
Before you do anything else, you need to know why you're doing this. And “because everyone else is” doesn’t count.
Your "why" might be rooted in simple curiosity. What would it actually feel like to go a month without drinking? Sometimes the most powerful motivator is just wanting to find out. There’s no pressure to have some deep revelation, genuine curiosity is completely valid.
Maybe you're interested in the health angle. You want to see if alcohol is messing with your sleep or making your anxiety worse. Or maybe you like the idea of the Canadian Cancer Society’s Dry January fundraiser—you get to challenge yourself while supporting cancer research and raising awareness about alcohol as a risk factor.
Maybe drinking has become too automatic, and that bugs you. Or maybe you just want to see if you can pull this off.
Whatever it is, write it down. Be specific. “I want to feel better” is too vague. Try:
- “I want to wake up feeling rested.”
- “I want to see if my Sunday anxiety drops.”
Those are the kinds of reasons that’ll actually stick with you when things get tough.
Stock Your Arsenal
One of the biggest mistakes people make is keeping their bar fully stocked and then wondering why they cave on day five. You’re not weak, you’re just fighting against your environment.
Clear out the obvious temptations from your home. You don’t need to dump everything, but at minimum, move it somewhere less accessible. Out of sight really does help.
Then replace it with stuff you’ll actually want to drink. Stock your fridge with things that feel like a treat:
- Fancy kombuchas
- Non-alcoholic spirits
- Fresh citrus for mocktails
- Good tea
- Interesting sparkling waters
The good news? Even your favourites have non-alcoholic options now. White Claw, Corona, and Guinness all have zero-proof versions. You can still crack open something familiar at the end of the day—you’re just removing one ingredient. For some people, that makes all the difference. The ritual stays intact while you give your body a break.
The goal is to feel like you have plenty of good options, not like you’re punishing yourself.
