Dry January

What It Means

Dry January is the practice of going without alcohol for the whole month of January. It began as a campaign by the UK charity Alcohol Change UK, which still runs the official challenge and writes the name as a registered trademark. People also use the phrase for any alcohol-free January, whether or not they sign up for the official version.

How People Say It

• "I'm doing Dry January, so I'll have a soda water."
• "Day 12 of Dry Jan and I'm sleeping like a rock."
• "We're doing Dry January as a house this year."

The Breakdown

Signs it might be worth trying

• Drinking has crept up over the holidays.
• You're curious how a month without alcohol would feel.
• A drink has become automatic at the end of every day.
• You'd like a break without committing to forever.

A short self-check before January 1 (Buhata's suggestion). Count your drinks for one ordinary week in December. If the number surprises you, or if you'd feel shaky or unwell without a drink, read the safety note below before starting.

Making the month work (Buhata's suggestions)

1. Clear alcohol out of the house, or put it out of sight.
2. Pick an alcohol-free drink you actually like.
3. Plan what you'll say when someone offers you a drink.
4. Mark the days off somewhere you'll see them.
5. Decide in advance what you'll do on the evenings you usually drink.

Starting the conversation. "I'm doing Dry January this year. Would you join me, or at least keep the wine out of the fridge for the month?"

Where It Comes From

Alcohol Change UK traces it to Emily Robinson, who gave up alcohol in January 2011 while training for a half marathon that February and found she lost weight, slept better and had more energy. After joining the charity in January 2012, she proposed getting more people to take a January break as a way to think about their drinking. The first Dry January campaign ran in 2013 with 4,000 people, and Alcohol Change UK reports more than 200,000 took part in 2025.

Good to Know

If you've been drinking heavily, don't stop suddenly without medical advice. NIAAA warns that withdrawal can be life threatening when people who drink heavily stop abruptly, and Cleveland Clinic advises cutting back or stopping under a provider's care. In the U.S., the Dietary Guidelines for Americans, 2025 to 2030, say to consume less alcohol for better overall health, and CDC notes that drinking less is better for health than drinking more. SAMHSA's National Helpline, 1-800-662-HELP (4357), is free, confidential and open 24/7 for treatment referrals. If you're in crisis or thinking about suicide, call or text 988 (the 988 Suicide and Crisis Lifeline), and call 911 in an emergency.

Related Terms and Categories

• Sober curious

  Questioning your drinking out of curiosity, cutting back or trying alcohol-free stretches by choice, without having to call yourself an alcoholic or quit for good.

• Sleep hygiene

  The everyday habits and bedroom setup that make it easier to fall asleep and stay asleep, like a steady wake-up time and a quiet, cool room.

• Self-care

  Taking time to do things that help you live well and look after your physical and mental health, such as moving, sleeping, resting and staying in touch.

• Mood tracker

  A daily record of how your mood was, often a number or a color for each day, kept to spot patterns over weeks and months.

Wellbeing and habits