Dry January: Where Do I Even Start?

Five tips to help you crush Dry(ish) January with me this year

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If the thought of giving up your nightly wine or vodka soda is terrifying, I hear you. Until recently, I had never started a dry challenge and actually seen it through. Never in a million years did I think I could change my drinking habits for the long-term, and stick to drinking less. But one day I was just sick and tired of feeling sick and tired, and was truly ready for a change. I'm guessing if you're reading this, you're ready too, and I'm so glad you're here.

Thinking About Dry January? Come Do It With Me (for Free)

If January usually feels like the month where you promise yourself everything  (eat better, drink less, work out more, become a new person overnight), let me take some pressure off right now. My Dry January Challenge is about progress, not perfection. No gold stars for white-knuckling it, no shame if there’s a sprinkle of wine along the way. Just support, structure, and a whole lot of encouragement to help you start the year feeling better - and actually build new, longterm habits for the year ahead.

This challenge is completely free and designed for real women with real lives. When you join, you’ll get:

✅ A simple tracking app to log your progress (US/CAN only)

✅ Daily journal prompts & resources to help you reflect and stay motivated

✅ A free Guide to Dry January so you’re not guessing what to do. This includes my sample meal plan and workout routine to help you feel your best throughout the month (optional of course)

✅ Daily giveaways & prizes (because motivation & freebies are fun)

✅ A supportive community of women who are also trying to drink less (not be perfect) with a private chat room for my gals

Whether you’re going fully dry or just drinking way less than usual, you’re welcome. The entire month is free, sign up here to join us!

5 Tips to Make Dry(ish) January Actually Doable

After you've joined our challenge, start these tips today to set you up for success!

1. 10-Day Detox + Make a Plan

Whether you are cutting back 50%, 100%, or anywhere in between this month start with an initial dry phase. Having a dry period of at least 10 days (or longer) is so important at the start, because it gives you a sense of what it can feel like to not have a drop of alcohol in your system. Depending on your age and overall health, it can take a week or two for your hormones to begin recovering from the impact of alcohol and your system to reset from the dehydration and that brain fog to clear. If you can make it longer, even better. For me, I didn't have the tools yet to be able to snap my fingers and go a full 30-days dry. So, I started with baby steps.

After your initial "dry" phase, make a plan for what success looks like for you. Are you going to keep the sober streak going? Are you committing to cutting back 50%? You can set measurable weekly goals and track your progress the entire month through my Dry(ish) January Challenge. This is an app that will give you amazing data on how drinking less can impact your health, help hold you accountable, and celebrate consistent wins that add up over time. There's no fee for the month, so you've got nothing to lose.

2. Education - Learn the Truth About How Alcohol Impacts Your Health

One of the most motivating things you can do during Dry January is simply learn a little more about how alcohol affects your body, sleep, mood, and energy. You don’t need to obsess — even listening to a podcast on a walk or a few chapters of a book can completely shift how you think about drinking and make your choices feel easier. A few trusted voices in your earbuds can be a powerful reminder of why you’re doing this when motivation dips. Here are 15 of my favorite podcast listens on drinking less and women's health (the first one by Huberman Labs changed my life).

3. Replace the Ritual with Non-Alcoholic Drinks

Pretty quickly I realized a drink wasn't just about the buzz for me. I enjoyed something celebratory on the weekends or at 5pm to mark the end of the workday. So recreate that ritual with a delicious non-alcoholic drink (not a flat soda water). Here are my favorite non-alcoholic wines under $30 to get you through the month (and several brands to avoid).

If you're looking for a little buzz without the booze, here are my "Top 4 Buzz-Worthy Alternatives" from low-dose THC to kava. Have some fun and treat yourself this month - you deserve it!

4. Community and Accountability Partners

Doing this alone is hard. Doing it with other women who get it? Way easier. Having a support system in place is invaluable when you begin a "dry" phase as it will give you people to share the highs and lows with, someone to check in with if you're having a tough day and want to say, "oh fuck this." Grab a friend, your partner, or a family member who's willing to do it with you - and the more the merrier. Our community has a private chat room for all participants to share updates with one another, and I'll be posting daily tips, motivations and reflections for you. It's all anonymous so you can share openly and connect with people going through the good, the bad and the ugly with you. The daily check-ins are there to remind you that you’re not doing this in a vacuum.

5. Get Busy

I had no idea how much time alcohol was stealing from me, and when I stopped drinking I experienced a combination of boredom and frustration. I felt like I had lost a lot of the "fun" in my life. If you're in the habit of using alcohol as a way to unwind or socialize, you may have some very strong feelings like this, especially in the beginning. Know that it's completely normal and it will pass - I promise. In the meantime, use the "Activity Calendar" in the guide sent to you when you sign up for the challenge, and start filling in activities that don't revolve around drinking, especially between the hours of 4pm-6pm.

Respect Yourself and Your Process "Change requires courage, but the failure to change does not signify the lack of it."

I hope you will approach your own attempts at change with patience and kindness to yourself. You deserve it. You will have setbacks along the way, but every day is a new opportunity to start again, with more experience than you had the day before. Keep in mind that no one else, especially not me, can tell you what changes you should make in your life, at what speed, and at what cost.

I truly believe that there is nothing you can't accomplish if you clearly decide what it is you are absolutely committed to achieving. If you are willing to take serious action on changing your life, and continue to tweak your approach and evaluate what is and isn't working along the way, anything is possible.

Soberish Mom is for anyone willing to try it differently. Because that's all I am: a mom trying to live her life differently than I was. You should be tremendously proud of yourself if you are too. WE GOT THIS!

Disclaimer: This is not a sobriety program or website, and not intended for use by people with an alcohol use disorder. If you are struggling with alcohol addiction and are not able to moderate your drinking, please consider a program such as AA, learn more here. The author shall not be liable or responsible for any loss or damage allegedly arising from any information, nor is the author responsible for any medical outcomes that may result from utilizing methods outlined in this guide.

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