Dry January

The holiday season often includes more social events—and more drinking. Dry January creates space to step back and reset. The month-long challenge encourages taking a break from alcohol and noticing how your body and mind respond. Started in 2013 by Alcohol Change UK, Dry January has grown into a global movement built around the idea that alcohol isn’t required to feel well or enjoy social time.

Dry January asks participants to stay alcohol-free throughout January and pay attention to the changes. Many people report better sleep, steadier energy, improved focus, and money saved. Research also links short breaks from alcohol to healthier blood pressure and cholesterol levels. The goal isn’t long-term restriction, but learning what a pause reveals and deciding which habits feel worth continuing.

Keep Track and Stay Motivated

Seeing your progress can make Dry January feel more rewarding. To support the challenge, I’ve created 23 free no-alcohol challenge trackers, including four designs made specifically for Dry January. Each tracker is a printable PDF you can download and use right away.

Dry January Trackers

Bubbles designs: Each day of January is represented by a bubble you color in as you go. Available in white and bullet-journal styles.

Bottle and glass designs: A wine bottle and glass illustration divided into 31 sections, with one section representing each day of January. Available in both white and bullet-journal styles.

The four Dry January designs are shown above. The full tracker collection, which includes layouts for other no-alcohol challenges, is available in a separate post for anyone who wants to continue beyond January.

Dry January in the USA

Although Dry January originated in the UK, it has become a global phenomenon, including in the U.S. Since January 2023, Meharry Medical College has been the official home of the international Dry January® campaign. This focus highlights the serious impact of alcohol in the U.S., where:

• About 88,000 people die annually from alcohol-related causes, making it the third-leading cause of preventable death.

• Over 6% of U.S. adults have an alcohol use disorder, affecting 1 in 12 men and 1 in 25 women.

• Approximately 623,000 people aged 12 to 17 also struggle with alcohol use disorders.

• Each year, 1 in 5 adults—roughly 53 million people—experience harm caused by someone else’s drinking.

Beyond January

For many people, Dry January is a starting point rather than a one-time experiment. Other alcohol-free observances throughout the year—such as Sober October or World No Alcohol Day—offer additional moments to pause, reflect, and reset. Each provides another opportunity to check in with your habits and choose what feels supportive moving forward.

Your journey doesn’t have to end with January—there’s a whole year of mindful milestones to discover!