The advice everyone taking on Dry January needs to hear

Sponsored by The 28 Day Alcohol Free Challenge by Andy Ramage and Ruari Fairbairns.

Welcome to 2018. Welcome to the hangover.

Christmas is done. The New Year celebrations are over, unless you're on a particularly spectacular bender, in which case it's amazing you can even read this at all. We're all settling into that familiar feeling, that vague sense of guilt that we've overdone it again and oh god why does this always happen. So why not make a change? If you're taking on Dry January, we've got some helpful tips and advice adapted from the excellent new book The 28 Day Alcohol-Free Challenge. The lessons you learn and knowledge gained from taking on a no-drinking challenge are invaluable and could improve your life no end, so if you're thinking about it, listen up.

Write down your reasons for taking on the challenge

Why are you really doing this? "To cut back on drinking" is the surface reason, but what makes you want to drink less? Write 'em down. This is positive in itself: research suggests that just getting your thoughts and emotions down on paper is good for you. But the real reason for writing them down is for ammunition. Giving up booze for a month can be hard and we have unfortunately short memories: when times get tough, we need to remind ourselves why we're doing this. From The 28 Day Alcohol-Free Challenge:

"Take five minutes to list all the reasons why you decided to take this challenge. Make sure that your reasons are kept somewhere handy so you can refer to them as much as possible during your challenge. This list will keep you motivated and will also remind you why you are here when you need that nudge."

 

Remove and replace the booze

The pub closes, but the fridge doesn't. Well, technically it does, but when you open it again you don't want to be presented with an opportunity to have a drink. Willpower is not a constant, and even the strongest have bouts of weakness, so do yourself a favour by making it harder to decide to drink. From The 28 Day Alcohol-Free Challenge:

"Research has shown that when faced with our desires we find it much harder to make the best choices. For example, office workers ate over four times more sweets when they were moved from opaque containers placed 2m away to see-through containers put right on their desks, while children living in areas surrounded by fast-food outlets are more likely to be overweight."

     

Take on a physical challenge

What? Take on another challenge while you're already taking on another? Yes, absolutely. Without question, exercise is the best thing for you, both physically and mentally, even emotionally. Everyone has their own reasons for deciding not to drink, but it all comes down to wanting a better life for yourself, and giving yourself something to work towards physically will help you achieve that. You're going to have more time on your hands if you're not drinking, so channel that energy into something physical. From The 28 Day Alcohol-Free Challenge:

"Taking on a physical challenge provides a deep confidence that what you do makes a difference. This is such a powerful mental shift and can lead to a whole host of other well-being benefits. Once you discover that you can change almost anything in your life, you will reach your goals, improve your diet and achieve your dreams."

 

Find a goal friend

More and more people are taking on Dry January and alcohol-free challenges; there's bound to be someone in your life - a colleague, a friend, a family member - who is thinking about doing the same. Maybe there's someone who has never thought about doing it, but enjoys a challenge nonetheless. Have a think. Who could that person be? It doesn't even have to be someone cutting out booze, but are taking on their own challenge and need the same kind of support that you do. Between you, you'll help each other over the finish line. From The 28 Day Alcohol-Free Challenge:

"Your challenge will inspire many and annoy some - who will most likely be secretly inspired! Be prepared for the odd under-reaction to your challenge. These people are scared. They are scared to question their own habits because they are frightened of what they might find."

 

Keep up your social life

The social lives of a significant number of Britons revolve around alcohol: going to the pub at lunch, wine at dinner with friends, having a few beers at the football, and so on. But let's look at those situations - is alcohol really the thing that's most enjoyable about them? Of course not. It's the company of your colleagues, it's the catching up with friends, it's the thrilling and skilful game of football (in theory) that you enjoy. A month is a long time to stay indoors, so unless you're a full hermit, get out there and discover that you can enjoy yourself without booze. From The 28 Day Alcohol-Free Challenge:

"First and foremost, accept that your social life might change a little and that this challenge is opening up the door to the real you. So psych yourself up before a social event to be on top form. Even if you are not up for it, take a few deep breaths and fake it until you make it. You will be amazed how your state of mind will catch up with your body when you smile and feel alert."

For more top tips and useful advice like this, make sure you grab a copy of the new book The 28 Day-Alcohol Free Challenge, out now.