Dry January can feel like a challenge, especially when you’re doing it solo. Trust me, as someone who’s quit drinking and navigated those early days, I know what it’s like. The good news? You’ve got what it takes to crush this, and the benefits will quickly start to outweigh the hurdles. Here are some practical tips to make your solo Dry January a success.
1. Brace Yourself for the First Few Days
The first couple of days are often the toughest. Your body and mind are adjusting, and one of the most noticeable shifts is in your sleep. If you’ve been using alcohol as a nightcap, your sleep cycle might feel out of whack initially. The trick? Stick to a solid bedtime routine:
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Turn off screens an hour before bed.
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Try relaxing activities like reading or listening to calming music.
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Consider herbal teas like chamomile or valerian root to help ease into sleep naturally.
It’s normal to toss and turn a bit, but by day three or four, you’ll likely notice deeper, more restorative sleep kicking in. This alone is worth the effort.
2. Reframe Friday Nights
Friday nights without a drink can feel like a void, especially if you’re used to the ritual of unwinding with alcohol. Here’s how to reclaim that time:
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Plan a movie night with your favorite snacks.
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Dive into a hobby or project you’ve been putting off.
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Treat yourself to an indulgent non-alcoholic drink. There are incredible non-alcoholic beers, wines, and cocktails out there that can make the evening feel celebratory without the buzz.
Remember, it’s not about giving something up—it’s about giving yourself something better.
3. Celebrate Saturday Mornings
While Friday night might feel uneventful, Saturday morning is the payoff. Wake up without the haze or hangover and lean into the clarity and energy you’ll have:
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Go for a morning walk or run and soak in the quiet of a weekend morning.
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Make an elaborate breakfast you wouldn’t normally take the time for.
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Journal or plan out your week with a fresh mind.
There’s a magic to waking up clear-headed and full of possibility—it’s one of Dry January’s best-kept secrets.
4. Keep Your Why Front and Center
When motivation dips (and it will), remind yourself why you’re doing this. Whether it’s for better health, more energy, saving money, or proving something to yourself, keep that reason visible. Write it on a sticky note, set it as your phone background, or start a journal to track how you’re feeling.
5. Be Your Own Biggest Cheerleader
One of the hardest parts of going solo is not having someone to cheer you on, so become your own hype person:
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Celebrate milestones like a week or two weeks sober with a treat (a new book, a nice dinner, or a relaxing day off).
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Use apps or trackers to see how far you’ve come—sometimes seeing progress visually is incredibly motivating.
6. Don’t Be Afraid to Switch It Up
Dry January doesn’t mean you need to avoid socializing—it just means redefining what fun looks like. Invite friends for coffee instead of drinks, try out an activity like bowling or trivia, or host a mocktail night to explore non-alcoholic options.
7. Visualize the Long Game
Dry January isn’t just about one month; it’s about planting seeds for a healthier, more intentional relationship with alcohol (or life without it). The lessons you’ll learn and the confidence you’ll build will carry forward long after January ends.
Check out the Dry January Super Pack for amazing non-alcoholic options to support your journey!
You’ve got this—one day, one weekend, one new habit at a time. And when you wake up on February 1st feeling proud and empowered, you’ll know it was worth it.