‘I had a night out halfway through’ – six people share their honest Dry January experiences

Alcohol Change UK’s ‘Dry January’ programme continues to grow in participation – research from the charity suggests that nearly one in three (32%) British adults — approximately 17.5 million people — planned to abstain from alcohol in January 2026, making it one of the largest, if not the largest, to date.

This increase mirrors a longer-term shift in drinking habits. Analysis of YouGov data revealed that, as a whole, Great Britain saw the amount of people who don’t drink alcohol increase by 6% between 2019 and 2025, moving from 21% to 27%. Data revealed that one particular group was leading the change in attitudes: those aged between 18 and 24 saw a huge 16% increase in respondents who don’t drink alcohol.

But can a short-term challenge such as Dry January really reset your relationship with alcohol? Or do old habits creep back once the challenge ends? We've gathered accounts from six people who took part this year, or the previous year, to see how they found the experience.

They've openly shared the ups and downs, and offer advice for anyone thinking about hitting pause on drinking. Everyone's journey is different, so what works for one person might not work for another, but there are plenty of insightful observations here (as well as a few alcohol-free drinks to try along the way).

"I’m on my seventh Dry January. Nothing would make me drink in January – it’s like a magic ‘off switch’”

Back in 2019 we’d had a full-on Christmas and New Year with lots of travelling and celebrating with different friends and family and by New Year's Day I was feeling worn out. I saw it as a bit of a fun challenge and wasn’t sure I would actually stick to it.

It was a bit of a revelation to be honest – the first week was HARD but I found a random Facebook group (that I’m still part of) and there were lots of people on there sharing stories and tips. I used to check in every day and it kind of encouraged me to keep going. I never posted anything but there was always someone having the same physical or mental challenges, so it was a great support. I felt a big sense of achievement once I’d completed it.

Overall, I probably do drink less now, but I think the main takeaway is self-awareness. It gives you a good sense of your habits and your triggers (social events/occasions etc). Also, it arms you with some tools for negotiating those triggers – once you’ve done a work social event or a big celebration dry, you realise it’s not that hard!

Every year I do it, it becomes easier and easier. I don’t check in with FB much or use my Try Dry app (which I used to religiously check off days). I actually look forward to it and I absolutely know that nothing would make me drink in January – it’s like a magic ‘off switch’.

It makes such an impact on my physical and mental health, to the point where halfway through I start wondering whether I’ll go back (spoiler – I always do). My sleep improves massively and though I do sometimes feel a bit groggy in the morning, it disappears very quickly. I also wake up naturally rather than waiting for the alarm. I’m much calmer and when something stressful happens I feel a lot more able to cope with it.

Exercise is so much easier and I make all the morning classes I usually dodge because I’m too tired. And the first coffee of the day tastes like nectar – I even go to sleep dreaming about how good my morning coffee is going to be.

I’ve happily gone a week or two into February but because I’m not making that same commitment I don’t stress about it. I don’t plan to drink on 1 February as I don’t miss it.

I find that people are very accommodating and understanding when I tell them I’m doing Dry January. Saying that, I do avoid occasions centred around drinking for the month. I love the pub and can happily go and have a pint of Guinness 0% but if everyone else is drinking there’s a limit to how long I’ll stay.

I am the most annoying person I know trying to get everyone to do it with me so they can see the benefits! My husband started doing it three years ago and now he looks forward to it. And one of my friends who I encouraged last year kept going and has now done over a year.

If you can do it with a group, another person or join a social media group, it really helps to motivate you to keep going. Download the Try Dry app or similar so you can tick off progress – it’s very satisfying. Fill your fridge with nice soft and alcohol-free drinks (I love Infinite Session IPA and Guinness 0%) – sometimes when you think you have a craving, you are just thirsty. And if you do have a craving try to distract yourself – they only last a few minutes. Spend the month making lovely food for yourself so you have something to look forward to – you’ll find once you’ve eaten that cravings lessen. I love to make a cake to last the week and have that in the evenings with sleepy tea as a treat instead of wine. Pamper yourself – baths, PJs, early nights etc. Most importantly if you slip up just get back on the wagon and add a day on the end – it still counts!

"I’ve not been super strict – allowing yourself nuance is key, otherwise it feels like a total punishment"

Throughout the last few years, I’ve had several stints of being sober that have lasted a few months. However, these have always coincided with something negative; a breakup, a bad mental health episode, grieving etc. Stopping drinking at these moments has felt like a necessary step to look after myself. However, this time around I’m tying it something positive and exciting – I’ve recently launched my career as a freelance photographer. As well as wanting to save money (which stopping drinking always does), I’ve really wanted to save energy and be calm, well rested and present while taking this exciting new step. Dry January felt like a good opportunity for this.

I’ve enjoyed it so much I’ve turned Dry January into Sober Spring. I feel my relationship with alcohol has definitely changed. I don’t want to stop drinking entirely but I would like to hugely curb the amount I drink. We have such a pub culture in London (which I love) but often that ends up with having two, three, four pints on a weekday which is expensive, tiring and often feels unnecessary. It’s been nice to keep socialising but just cutting the booze. I’m feeling really energised and motivated! I’ve not been super strict about it (I had drinks when I left my office job and I drank on my friend’s hen do and I will also drink at her wedding next month). I think allowing yourself nuance is key otherwise it feels like a total punishment and won’t allow creating new, healthier habits with drinking. It also helps you to be more mindful and enjoy drinks when you do have them.

My advice to anyone would be to definitely give it a go. I haven’t felt like my social life has been affected at all – I’ve still been to lots of parties and the pub plenty of times this month. However, I’d definitely suggest mentioning to people before meeting them that you aren’t drinking – it helps to keep you accountable. It also means that they’re not planning to share a bottle of wine with you and disappointed when you get a non-alcoholic beer!

"I used the Dry January app to keep a streak going and ended up going further until I reached 1 year and 3 months"

I mostly drank on nights out or partying rather than moderately and felt I spent a lot of my weekends hungover or suffering with 'hangxiety'. It felt like a cycle each week that was inevitable: start the week in a good mood and end in a bad one, and I was tired of feeling that way. I thought Dry January would be a chance to pause and step back without missing out as other people were doing it, too.

It proved successful: I used the Dry January app to keep a streak going and ended up going further with it until I reached one year and three months! I became a much happier, more comfortable person. However, I did hit my limit with it – I wanted to enjoy alcohol again and and I felt I was missing out on some moments with my friends. I drink moderately now and very rarely push it to the level where I’d get hangxiety the next day.

At the beginning I went overboard with non-drinking plans, for example pottery, jewellery-making etc., but I found that expensive, unsustainable and unnecessary. The point is to live your life as before but without drinking and to be comfortable socialising without it. When I looked at my life, most plans were not oriented around drinking, so there is no reason to drastically change your habits or hobbies.

It made a huge impact on my mental health – I finally had relief from the anxiety cycle that had dominated my early twenties and was able to distinguish between real worries and false worries for the first time. It felt like freedom!

I would 100 per cent recommend it. Even if you don’t complete the month, you will get something out of it. I did notice, however, that not everyone was supportive – particularly some family members. I think they felt my not drinking was a comment on their drinking. I found certain aspects harder than others – I struggled to stay out past 11pm! My social battery would expire much quicker than before.

If you're thinking of doing it next year, I'd say go for it – but make sure you fill your January with other fun, positive things. It’s a long month as it is.

"You learn so much about your relationship with it, you realise how ingrained it is in the culture"

My partner had a session with a PT and they recommended having a six-week break from alcohol. I’d been looking for an excuse to take a break, so I figured I’d join her. Plus, I’m training for a marathon in April and running 15 miles with a hangover definitely makes you want to take a break.

So far so good. I haven’t had a drink since Christmas Day.

I think I’m feeling happier, possibly a combination of no alcohol, more exercise and vitamin D. Alcohol-free alternatives seem overpriced. My go-to is water.

I plan on continuing to forgo the booze. If I can make it to April 19, that’d be awesome.

I recommend it because you learn so much about your relationship with it, you realise how ingrained it is in the culture. Is there a single event in your life that doesn’t in some way revolve around alcohol? Every single social engagement with friends, family, co-workers.

The challenge is to still get the social time without alcohol, so I’ve suggested meeting for dinner instead of drinks and making more phone calls, as there's plenty of time for a phone call on all my long runs.

What’s annoying is how many times people will ask if you want a drink. The first time is fine, but to keep asking every five minutes is annoying, because you feel every time that you have to explain yourself. What’s even tougher to explain, though, is having an alcohol break for no reason or just not fancying it that day. At least Dry January or training for a marathon gives a reason people can understand. Otherwise, they just think don’t want to drink with them because you dislike them. People will straight up get offended if you don’t let them buy you a drink. Wild.

"It was a positive experience, bar one blip in the middle of the month..."

Dry January for me was mostly successful, bar one blip in the middle of the month where I went to a gig and this turned into a night out (see more below)… but that’s still a 96 per cent success rate!

I’ve never been a particularly big drinker. For example I won’t sit at home with a glass of wine or beer, so I don’t feel like I have a negative relationship with alcohol. I mostly drink in social situations so I wanted to challenge myself to see if I could change that reflex behaviour to order a pint whenever meeting friends in a pub.

I don’t think people should feel guilty about drinking if they don’t have a negative relationship with alcohol; I mostly chose to do it as a challenge to myself to see if I could save money – plus it was a great feeling waking up fresh at the weekend. At the same time, there were a few times when I simply slept badly and woke up feeling rubbish, so don’t necessarily expect to feel amazing the whole month. Nevertheless, it was a positive experience although I don’t feel like I necessarily have to do it again.

The hardest part was the start, once you hit the halfway mark it’s so much easier to stick to as you know you don’t have many days left.

I would definitely recommend planning in advance – it’s really helpful to mention to friends when making plans with them. It helped hold me accountable and it also meant that I wasn’t making plans to solely go to the pub as I thought that might be too much temptation, especially at the start. It was a good opportunity to try different activities that don’t involve alcohol for a month.

Saying that, almost exactly mid-way through the month, a friend offered me a last-minute gig ticket on a Friday night. Although earlier in the month I’d gone to a gig on a Tuesday and happily sipped on an alcohol-free beer, there was something about going out at the weekend that made the temptation too much to resist – and after one beer turned to two (and more) it turned into a full night out. However I woke up the next day with a renewed sense of determination to complete the month.

"During Dry January I usually sleep better and feel less anxious, but I didn’t feel as many benefits this year"

I participate in Dry January every year to have a break from booze and because it’s a quiet time of year anyway. Personally I find it extremely effective, although I do not find it particularly hard anymore given I’ve done it every year and lots of my friends do it too.

Over the years of doing Dry January, I naturally drink less. Although I still indulge in booze, particularly on holidays and during Christmas, I'm now drinking perhaps less overall than I would have. But there are still blow outs!

During Dry January, I usually sleep better and feel less anxious, but I didn’t feel as many benefits this year. Perhaps because I am drinking less overall now. I have plans to continue it through to February, too, although I am breaking it for one night out! I find things like nights out and drink-heavy events harder to do. Although I do need to make more use of non-alcoholic beer in pubs.

In terms of whether it's the 'best' approach to limiting alcohol intake, I think it depends – it works for me because I don’t drink loads in the first place. I do notice a little bit of social stigma when I'm not drinking, but it doesn’t really bother me. I'd find that it would be much harder to do in the rest of the year, particularly in the summer.

My advice to anyone thinking of doing it next year: non-alcoholic alternatives really can help fill the hole.

Check out the Drinkaware website for online resources, free tools, facts and advice. It also has information and contact details for alcohol support services.

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