What Dry January is (and why it works)
Dry January is a 31-day pause from alcohol. It gives your brain and body a clean slate while you practice new routines in the exact moments you’d normally drink. With consistent swaps and light accountability, most people feel better sleep, more stable mood, sharper focus, and more control by the end of the month.
Benefits you’ll notice
- Sleep & energy: Fewer wake-ups, deeper rest, steadier mornings.
- Mood & focus: Less volatility, clearer thinking, calmer baseline.
- Skin & recovery: Improved hydration, faster post-workout recovery.
- Money & time: More of both—without hangovers or lost weekends.
Make cravings manageable
Use swaps (0% ABV, tea, sparkling water), 2–3 minute urge-surfing, and short check-ins. Evolv nudges you at high-risk times and turns reps into streaks.
Do it with EvolvHabit science: cue → swap → reward
Most drinking rides a habit loop. Keep the cue (time/place), replace the routine (your alcohol-free swap), and make the reward satisfying (streaks, checkmarks, music, mocktail ritual). Over reps, the new path feels easier.
- Cue: 6–8pm, dinner out, weekend with friends.
- Swap: 0% ABV drink, sparkling water + lime, tea ritual, mocktail.
- Reward: Log it. Count streaks. Play a favorite track.
- Friction: Remove alcohol at home, skip “just in case” bottles, plan exits.
Your 31-day arc
Week 1 • Stabilize
- Remove alcohol at home; stock alcohol-free options.
- Set a 2-minute nightly check-in: win, wobble, next step.
Week 2 • Skills
- Practice urge-surfing, 4-4-4-4 breathing, or a quick walk + water.
- Write 3 social scripts you’ll actually use.
Week 3 • Environment
- Add app/site limits and a “bedtime mode” on devices.
- Schedule alcohol-free social plans in advance.
Week 4 • Identity
- Protect streaks. Share progress with one person or group.
- Draft your February plan (continue AF, clear limits, or sober-curious rules).
Social scripts you can copy
“I’m doing Dry January—hold me to it.” • “I’m not drinking tonight, but I’ll grab a 0%.” • “I’m driving early.” • “I promised myself 31 days. I’m good with this mocktail.”
Find your Dry January crewCraving toolkit (2–3 minutes)
- Urge-surfing: Name the urge → notice sensations → slow breathing → ride the wave → do your swap.
- Move briefly: Stairs, squats, push-ups, or a 5-minute walk + water.
- Temperature: Cool face/forearms or a hot shower/tea ritual.
- Connection: Text a buddy; log it in Evolv for a quick win.
Environment design
- Keep alcohol out of the house for 31 days.
- Make alcohol-free options the default (0% ABV, sparkling water, teas).
- Pre-decide venues and exit times for social events.
After January: re-entry options
- Continue AF: Extend by 2–4 weeks if you love the benefits.
- Clear limits: Pre-decide caps, nights, or contexts (or none).
- Sober-curious: Stay curious about what genuinely serves you.
FAQs
Do I have to announce it?
No, but telling one person or a small group boosts follow-through. Keep it simple and kind.
Are mocktails helpful?
They can be. If they trigger cravings, choose alternatives without alcohol flavor cues (sparkling water, tea, kombucha if it’s not triggering for you).
Is this medical care?
No. This is educational. If alcohol use creates harm or distress, consider licensed help. If you experience withdrawal symptoms, seek medical guidance.
