How to stick to Dry January: 6 practical tips from experience

Dry January is becoming more popular every year. More and more people are deciding not to drink alcohol in January. Sometimes out of curiosity, sometimes for their health, sometimes to critically examine their relationship with alcohol. Last week, a friend told me he wanted to participate in Dry January for the first time. He quickly added: he'll definitely make an exception for that one New Year's get-together.

That was the moment for me to share my experiences. I've temporarily quit drinking several times myself and learned what works and what doesn't. Below are my key insights and tips for sticking to Dry January, even when things get tough.

Many people look for tips on how to maintain Dry January , because quitting alcohol in practice turns out to be more difficult than they initially thought.

My experience with quitting alcohol

Quitting alcohol for the first time is difficult. Not because you consciously want to drink every day, but because alcohol is often deeply ingrained in your routine. A drink after work, a weekend get-together, a glass of wine with dinner. These are times when saying "no" doesn't feel natural.

It's precisely those predictable moments that make Dry January difficult. And you can prepare for them.

Tip 1: Identify your difficult moments in advance

Think ahead about when it's going to be hard not to drink. For me, that was always Friday night. After a long work week, cracking open a craft beer was part of the experience. Just like drinks and parties.

Make a plan in advance. For example:

• At drinks I drink non-alcoholic champagne

• At parties I drink non-alcoholic beer

• At home I always make sure that alternatives are available

This way you don't have to have an argument with yourself at that moment.

Tip 2: Be prepared for withdrawal symptoms

Especially the first time you quit drinking alcohol, you may experience withdrawal symptoms. This sounds difficult, but it's actually quite confronting. Common symptoms include:

• Headache

• Sleep worse

• Sweating

• Unrest or gloom

• Shaking hands

How long this takes varies from person to person. Don't see this as failure, but as information. If your body reacts this way to not drinking, it also says something about the structural effects of alcohol on you.

Tip 3: Provide good non-alcoholic alternatives

When I first quit drinking, I actively sought alternatives. First, fruit juices and soda, then increasingly non-alcoholic beers. This search eventually became so relentless that it led to my webshop, ONP5.

The lesson is simple: make sure you have alternatives on hand. When you'd normally reach for a beer or wine, you don't want to miss out. Non-alcoholic beer, mocktails, or anything else you're really craving will make Dry January a lot easier.

Tip 4: Don't do Dry January alone

Quitting alcohol works better when you share it. Find someone who's also participating in Dry January and share experiences. Tell people around you that you're not drinking. Not because they find it interesting, but because it helps you.

You can also register with IkPas.nl . They support people who are temporarily quitting alcohol and offer, among other things, an app and practical guidance.

Tip 5: Accept that it's boring sometimes

Not drinking can feel boring. That's partly true. People who do drink loosen up, talk more easily, and stay around longer. You stay sober. Literally.

That says more about their alcohol consumption, not about you.

Be okay with leaving early. Before conversations get repetitive and everyone slurs their words. It's also educational: you see how you likely come across when you're tipsy.

Tip 6: Don't make exceptions

This is perhaps the most important tip.

If you agree with yourself to abstain from alcohol for a period, one exception isn't really an option. Of course, some people can manage that. But for the vast majority, one exception quickly leads to another. After that, you lose faith in yourself and fall back into your old habits.

No means no. That's what makes Dry January so clear and achievable.

Finally

Dry January isn't a competition or a moral statement. It's an experiment. With yourself. With your habits. With your relationship with alcohol.

Hopefully my experiences and tips will help you get through a month, or any other alcohol-free period, more consciously and easily.

Good luck with Dry January.