For countless adults across the United Kingdom, the festive season is synonymous with increased alcohol consumption, with half admitting they drink more over Christmas. In response, a remarkable 17.5 million Britons intended to kickstart 2024 by taking part in Dry January, a month-long abstinence from alcohol, according to a report by Alcohol Change UK.
The Scale of the Challenge and Common Pitfalls
Despite the best of intentions, the majority of participants do not complete the challenge. It is estimated that only one in three people successfully avoids alcohol for the entire month. Survey data from YouGov provides a stark illustration of how quickly resolutions can waver. Last year, just a week into January, 29 per cent of participants confessed they had already slipped and had a drink. Perhaps more tellingly, 16 per cent had consumed alcohol by January 3rd. While many persist after a minor lapse, one in twenty had given up entirely after the first week.
This widespread struggle occurs against a backdrop of growing public concern about alcohol's effects. A separate survey of 2,000 people by Censuswide found that 31 per cent of UK drinkers worry about the long-term damage their consumption might cause. Furthermore, many feel alcohol negatively impacts their appearance, fitness, sleep, and physical health, with 52 per cent having taken steps to manage their intake in the past year.
The Psychology of Success: Values Over Willpower
Psychologists argue that understanding your core motivation is fundamental to Dry January success. Dr Fiona Dowman, a London-based clinical psychologist specialising in addiction, emphasises a values-based approach. "Get clear on your values; how you want to treat yourself, the world and others around you in January and beyond," she advises.
"Rate how close drinking brings you towards each value. This serves as a reminder to help you resist the temptation to drink if it's not aligned with your values," Dr Dowman explains. She suggests a powerful exercise: imagine a loved one being interviewed about you on television. What qualities—such as being caring, supportive, or reliable—would you want them to highlight? Clarifying these values provides a guiding compass. "Living by your values helps with long term alcohol consumption because it makes your life rich and meaningful and over time alcohol becomes less appealing," she says.
Practical Strategies for Navigating the Month
Beyond mindset, experts recommend concrete techniques. Dr Dowman advocates the 'delay, check-in, engage' method. When a craving strikes, first pause and delay the decision for at least ten minutes. Then, consciously check in with your emotions, acknowledging that the feeling will pass. Finally, engage fully with your present activity, focusing on your senses—like the feel of a breeze or the smell of cooking—to ground yourself.
Equally crucial is practising self-compassion. "If you find Dry January difficult, try to be kind to yourself," Dr Dowman urges. Harsh self-criticism can lead to stress, which itself can trigger drinking. Instead, consider what supportive advice you would offer a friend in the same situation and extend that same kindness to yourself.
A significant practical hurdle is socialising without alcohol. Denise Hamilton-Mace, founder of Low No Drinker and an Ambassador for Alcohol Change UK, warns against isolation. "One of the biggest mistakes you can make is to convince yourself that 'not drinking means not socialising','' she states. The goal is to experience life with less booze, not to hide from it. She recommends planning ahead by checking venue menus online for low and no-alcohol options, which 57 per cent of mindful drinkers say influences their choice of venue.
However, Hamilton-Mace cautions that alcohol-free beers can be a trigger for some, as they mimic the 'real thing'. For those individuals, alternatives like sparkling tea or functional drinks that offer a physical boost may be better. Her key tip while out? "Keep your drink topped up. An empty glass is an invitation to fill it with booze."
While Dry January presents a formidable challenge for millions, evidence suggests that even attempting it can boost wellbeing. By combining a clear understanding of personal values with practical, compassionate strategies, participants can significantly increase their chances of success and potentially forge a healthier long-term relationship with alcohol.
