For countless adults across the UK, the festive season is synonymous with indulgence, particularly when it comes to alcohol. A significant half of all adults confess to drinking more than usual over Christmas. In response, the annual tradition of Dry January sees millions pledging to abstain from alcohol for the entire first month of the year.
The Scale of the Challenge and Common Pitfalls
A revealing report by Alcohol Change UK highlighted that a staggering 17.5 million Britons intended to begin the new year with this month-long abstinence. However, the road to success is notoriously difficult. Estimates suggest that only a third of participants manage to avoid a tipple for the whole 31 days.
Survey data from YouGov provides a clear picture of where people stumble. Last year, just a week into January, 29 per cent of people taking part confessed they had already slipped and had a sip. In fact, a notable 16 per cent had consumed alcohol by January 3rd. While many persist after a minor blip, approximately one in twenty had given up entirely after the first week.
The Psychology of Success: Values and Self-Compassion
Experts argue that understanding your core motivation is fundamental to completing the challenge. Dr Fiona Dowman, a London-based clinical psychologist specialising in addiction, advises participants to start by clarifying their personal values.
"Get clear on your values; how you want to treat yourself, the world and others around you in January and beyond," says Dr Dowman. "Rate how close drinking brings you towards each value. This serves as a reminder to help you resist the temptation to drink if it's not aligned with your values."
She recommends a practical exercise: imagine a loved one being interviewed about you on television. What qualities—such as being caring, supportive, or reliable—would you want them to highlight? This vision can anchor your commitment.
This values-based approach addresses widespread concerns. A separate survey of 2,000 people by Censuswide found that 31 per cent of UK drinkers worried about the long-term damage from alcohol, with many feeling it negatively affected their appearance, fitness, sleep, and health. Over half had taken steps to manage their intake in the past year.
Dr Dowman also emphasises the critical role of self-compassion. "If you find Dry January difficult, try to be kind to yourself. If you get caught up in self-critical thoughts... you'll start to feel stressed or frustrated and these feelings can be a trigger for drinking," she cautions. The advice is to extend to yourself the same kindness you would offer a struggling friend.
Practical Strategies: Delay, Check-In, and Socialise Smartly
To navigate cravings, Dr Dowman recommends a simple three-step technique: delay, check-in, engage. When an urge strikes, pause for at least ten minutes. Then, consciously check in with your feelings, acknowledging they will pass. Finally, engage fully with your present moment by focusing on your senses—notice the breeze or the smell of cooking. This grounds you, allowing for intentional decisions.
A major hurdle for many is socialising without alcohol. Denise Hamilton-Mace, founder of Low No Drinker and an Ambassador for Alcohol Change UK, warns against becoming a hermit. "One of the biggest mistakes you can make is to convince yourself that 'not drinking means not socialising','' she states. "The purpose of the month is to experience life with less booze, not to hide away from it."
Her advice includes planning ahead. With 57 per cent of mindful drinkers saying low and no-alcohol options influence their venue choice, checking menus online beforehand can reduce stress. At the bar, she advises keeping your glass topped up to avoid an empty vessel tempting you towards alcohol.
However, she cautions that alcohol-free beers can be a trigger for some, as they mimic the real thing too closely. For those individuals, alternatives like sparkling tea or functional drinks that offer a mental boost might be safer choices.
Ultimately, the goal of Dry January extends beyond a single month. As Dr Dowman concludes, "Living by your values helps with long term alcohol consumption because it makes your life rich and meaningful and over time alcohol becomes less appealing." By combining psychological insight with practical planning, participants can significantly boost their chances of success and forge healthier habits for the year ahead.
