Dry January can bring up a lot. Motivation, resistance, curiosity, boredom, relief, all of it. And for most people, the hardest bit isn’t the alcohol itself, it’s what alcohol was doing for you.

That’s where The Afters Method comes in. It’s not about white knuckling a month or deciding what you’re doing forever. It’s about awareness, small experiments, and building something that supports real life.

Here are some Dry Jan tips using the core Afters principles.

1. Awareness first, not willpower.
Afters principle: Awareness before action.

Before you try to “give up” anything, notice what’s actually happening.

Ask yourself:
When do I usually drink?
What’s the feeling underneath it, stress, boredom, reward, switching off?
What am I hoping the drink will change in that moment?

Dry January is useful because it shines a light on habits that normally run on autopilot. That glass of wine at 7pm might not be about alcohol at all. It might be about transition, comfort, or ending the day.

You don’t need to judge it. Just clock it.

Tip:
Keep a really simple notes log on your phone. One line a day is enough.

“Wanted a drink at 6.30pm, felt overwhelmed, actually just needed food and quiet.”

That’s progress.

2. Don’t remove, replace.
Afters principle: Experiment, don’t deprive.

Taking alcohol away without adding anything back in is why Dry Jan feels miserable for some people.

Instead of thinking “I can’t drink”, try asking:
What else gives me that feeling?
What do I need at that time of day?

Examples:
If wine was your “end of work” signal, replace it with a ritual. A walk, a shower, changing clothes, a cup of tea, or an AF drink in a nice glass.
If weekends feel flat, plan one thing you actually look forward to, even if it’s small.

Think of Dry January as an experiment, not a punishment.

3. Build rewards that aren’t alcohol.
Afters principle: Routine and reward.

Alcohol hijacks the reward system. When it goes, things can feel a bit flat.

It might feel boring at first. That just means your dopamine system is recalibrating.

Helpful replacements include:
Movement you enjoy, not exercise you hate
Good food without rules
Early nights and fresh mornings
Buying yourself something small with the money you’re not spending

Tip:
Track how you feel in the mornings, not just the evenings. Most people forget how good “no hangover” actually feels until they experience it again.

4. Change the story you’re telling yourself. Afters principle: Identity and language.

If you’re telling yourself:
“This is boring”
“I’m missing out”
“I’m bad at this”

You’ll feel it.

Try shifting the internal language to:
“I’m trying something different”
“This is information, not failure”
“I’m learning what works for me”

You don’t need to label yourself. You don’t need to explain yourself. You’re allowed to experiment quietly.

5. Use support that feels relatable
Dry January can feel lonely if everyone around you is doing the same old stuff.

Here are a few useful, resources:

Join The Afters| Hangover Free Club on Facebook, for fun events and chat.

Podcasts
Sober Awkward
By Lucy Edwards and Vic Hope
Very relatable, funny, and honest chats about changing your relationship with alcohol without taking yourself too seriously.

One for the Road
By Dave Wilson
Real conversations about alcohol-free living, mindset shifts, and navigating life without booze, very grounded and UK-focused.

They Think It’s All Sober
By comedians Carl Donnelly and Julian Deane
Dry humour, no preaching, and a refreshing take on sobriety and cutting back, especially good if you don’t want wellness vibes.

Books
Alcohol Explained
By William Porter
A clear, no-nonsense look at how alcohol actually works on the brain and body. Very practical, especially if you like understanding the why behind habits.

Sober Girl Society
By Millie Gooch
Modern, relatable, and community-focused. Good if you’re questioning drinking culture and want something current and easy to read.

This Naked Mind
By Annie Grace
Popular for mindset shifts around alcohol and unpacking long-held beliefs. One to dip into and take what resonates.

The Midnight Library
By Matt Haig
Not a sober book, but one everyone should read at least once. Brilliant for perspective, choice, and the idea that different paths don’t mean wrong ones.

6. Decide what January is for.
Afters principle: Progress, not perfection.

Dry January doesn’t have to be about never drinking again.

When I did my first 30 days back in Sep 2021, I was very open with myself that it wasn’t a “forever” decision. I was just curious. I wanted to see how I felt, what changed, and what I noticed when alcohol wasn’t in the picture.

That curiosity led me here today 5 years later.

January can simply be about:
Seeing how your body feels
Noticing patterns and triggers
Building a bit of confidence
Taking what you learn into February and beyond

At the end of the month, ask yourself:
What felt better?
What didn’t?
What do I want to take forward?

You don’t need all the answers. You’re just collecting information.

Final thought….

January can be about small shifts, honest reflection, and realistic goals.

And if you want more structure, prompts, and tools to work through this properly, The Afters Method was built for exactly this. But whether you use a course, a notebook, or just your notes app, the important part is awareness.

Progress, redefined.✌️