Dry January: Tips from People Who Stay Sober All Year Long

Even if you’ve never tried Dry January before, it might be the perfect time to join the 25% of Americans over 21 who take part in the trend. Dry January began nearly 10 years ago and is still popular every new year, which means you can find countless articles offering helpful tips, and likely a good network of people who can support you along the way.

Not only does it promote better health, but it also provides an opportunity for valuable self-reflection. Plus, with a wide range of non-alcoholic drink recipes and apps available to keep you on track, you’ll have plenty of resources to help you succeed.

If you’re unsure where to begin or need practical advice from those who live alcohol-free year-round, here are some helpful tips:

1. Stay Social with Supportive People

If the post-holiday blues hit hard, staying connected with others can make sobriety more enjoyable. Surround yourself with supportive friends, and don’t hesitate to host a sober gathering. Need inspiration? Check out the tips from sober event planner Laura Nelson for throwing memorable alcohol-free get-togethers.

2. Find Joy in New Activities

Replace drinking with hobbies or activities that bring you happiness. Try journaling, exercising, creating art, or enrolling in a class. Alcohol isn’t necessary to have fun—simple, fulfilling experiences can offer just as much joy.

3. Build a Support System

Create a support group or partner with a sober buddy. Having friends who can offer encouragement, hold you accountable, and share the journey with you can make a world of difference. Seek out people willing to participate in sober activities without hesitation.

Understand Your Relationship with Alcohol

Make the most of your alcohol-free commitment by reflecting on your drinking habits. Nolen Burchette, executive director of Touchstone Recovery Center, emphasizes that even if you don’t consider yourself an alcoholic, it’s important to be mindful of your alcohol consumption. If you do drink heavily, avoid quitting abruptly, as it could be hazardous. Instead, consider seeking medically assisted treatment for a safer approach.

Dry January is more than a temporary challenge—it’s an opportunity to rethink your habits and embrace healthier choices. Whether you’re curious about sobriety or ready to explore a new relationship with alcohol, this month can set the tone for a brighter, more balanced year ahead.

For more of Burchette’s tips for Dry January or cutting out alcohol for good, check out the interview below:

If you find it difficult to make it past a week without alcohol, that’s a sign to reach out for help. Visalia Recovery Center offers evidence-based treatment that’s covered by most health insurance. Call 559-702-5180 if you’re struggling.