A Gentle Reset for the New Year - Dry January®
January often arrives with a quiet invitation to pause, reflect, and reset. Dry January®, led by UK charity Alcohol Change UK, offers a simple challenge: take a break from alcohol for the first 31 days of the year and see what changes.
It’s not about perfection or pressure. It’s about curiosity - giving your body and mind a little space, and noticing how you feel without alcohol in the mix.
What is Dry January®?
At its heart, Dry January® is a month-long alcohol-free challenge designed to support better health and wellbeing.
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A 31-day break: No alcohol from January 1st to January 31st
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A chance to reset: Supporting physical, mental, and emotional wellbeing
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A shared experience: Backed by Alcohol Change UK, with tools like the Try Dry® app and online support to help you stay motivated
Many people use January as a natural starting point, but the real focus is on what you learn along the way—about your habits, triggers, and what actually makes you feel good.
Why people choose to take part
Everyone’s reason is different, but some commonly noticed benefits include:
Physical benefits
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Improved sleep quality
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More consistent energy levels
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Possible weight loss
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Lower blood pressure
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Reduced risk of diabetes
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Lower levels of some cancer-related proteins
Mental and emotional benefits
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Clearer thinking and better focus
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Improved mood and mental clarity
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A sense of achievement and control
Financial benefits
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Saving money by skipping alcohol purchases
Longer-term impact
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A reset in drinking habits
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Greater awareness around when and why you drink
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Healthier choices that often extend well beyond January
One of the biggest benefits people notice during Dry January is improved hydration. Drinking more water and using convenient hydration options such as Instant Hydration can help support energy levels and overall wellbeing when cutting out alcohol.
Research also shows many people continue drinking less even after the month ends—making Dry January® more than just a short-term challenge.
Tips for Staying the Course (Without Being Hard on Yourself)
Take it one step at a time
Try not to think about the whole month at once. Focus on today. Or even just this evening. Those small, steady steps add up more than you realise—and every alcohol-free day is a win.
Gently retrain your thoughts
It’s normal for thoughts like “one drink won’t hurt” or “why am I even doing this?” to pop up. When they do, try countering them with simple truths:
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It doesn’t actually taste that great
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It often makes you feel a bit off afterwards
Dry January® can be a helpful chance to notice how much of drinking is habit rather than genuine enjoyment.
Have a reason ready
Social situations can feel trickier once January ends. People might ask why you’re not drinking. A simple, honest answer often works best—something like:
“I felt so much better during Dry January, I decided to keep going a bit longer.”
People usually adjust faster than we expect, and not drinking soon becomes… normal.
Explore alcohol-free alternatives
Non-alcoholic drinks can be really helpful, especially in social settings. They won’t suit everyone, but for many people they ease the transition and help separate the ritual from the alcohol itself.
For some, Dry January® becomes a chance to reassess their overall relationship with alcohol—perhaps moving toward dry weekdays, fewer drinking days, or only drinking on special occasions. There’s no single “right” outcome.
Easy Alcohol-Free Drinks to Enjoy This January
If you’re looking for something that still feels like a treat, here are a couple of simple ideas:
1. Blush Berry Spritz
Featuring Skinny Sparkling Rosé Non-Alcoholic 0.0%
A refreshing long drink that highlights the delicate raspberry and peach notes of the Sparkling Rosé. Perfect for slow evenings, social moments, or when you want something that still feels a little special.
You’ll need:
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50ml chilled white grape juice or peach juice
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A handful of fresh raspberries (or frozen, slightly thawed)
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Sparkling water (to top up)
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Ice
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Fresh mint or a slice of peach, to garnish
How to make it:
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Fill a tall glass with ice.
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Gently muddle a few raspberries in the bottom of the glass to release their flavour (no need to overdo it).
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Pour in the grape or peach juice.
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Slowly add the Skinny Sparkling Rosé.
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Top with a splash of sparkling water for extra lift.
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Garnish with mint or a slice of peach.
Why it works:
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The berries enhance the natural raspberry notes
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Peach or grape juice adds softness without overpowering
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The bubbles keep it light, crisp, and celebratory
2. Skinny Tiramisu Frappe
Featuring Skinny Barista Tiramisu Flavour Syrup (Sugar Free)
This frappe-style drink feels like a dessert in a glass — creamy, coffee-forward, and completely alcohol-free. Ideal for an afternoon treat or a coffee-shop-at-home moment.
You’ll need:
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1 shot of espresso (or 60ml strong brewed coffee), cooled
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200ml unsweetened almond milk or semi-skimmed milk
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1–2 tablespoons Skinny Barista Tiramisu Flavour Syrup (to taste)
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A handful of ice cubes
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Optional: light whipped cream or dairy-free alternative
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Optional garnish: cocoa powder or grated dark chocolate
How to make it:
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Add the cooled coffee, milk, tiramisu syrup, and ice to a blender.
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Blend until smooth, thick, and frothy.
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Pour into a tall glass.
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Top with a little whipped cream if you fancy, then dust lightly with cocoa powder or dark chocolate.
Why it works:
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Rich tiramisu flavours without added sugar
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Feels indulgent but still light and refreshing
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A great way to enjoy a “treat drink” without alcohol
Dry January is a reminder that taking a break can be a powerful act of self-care. Whether it helped you reset habits, notice positive changes, or simply prove you can make a commitment to yourself, the effort matters. Carry forward what you learned, be proud of showing up for yourself, and remember that mindful choices—whatever they look like next—are always worth it.
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