Our ultimate Dry January prep checklist for 2024

for your daily dose of motivation and to understand more about the changes your body and mind will go through as we unpick the science behind your dry month.

to stop precious emails going into your spam or junk folder in your inbox. That way you won't miss your daily dose of encouragement, information, top tips and exclusive offers.

Make a daily ritual to make sure you've got time to read and digest your email for the day. Having your morning cup of joe? Why not make it your allotted time each day of your dry month to look through your daily Dry January digest?

Available in the App Store and Google Play. Reframe is the free companion app designed to help you through your dry journey (through January or longer). So much more than a simple drink tracker, Reframe can set personalized goals, monitor wellbeing, sleep quality, and write reflection entries to see your progress through the month.

Connect with like minded people, get answers, and feel seen through our social media platforms as we go through Dry January ourselves. By following us, you will have access to a safe place to ask questions, give and get advice, or just have a little encouragement throughout your dry journey. 

If you feel like letting your loved ones know your Dry January intentions, download your social pack here. It's bursting with images you can use on your own social media to show you're in and maybe just encourage some else to take part as well. 

Emails and apps not your thing? No problem! The good news is there are still plenty of practical things you can try to help you feel more prepared for your dry challenge. Take a look and see if there are any you might try!

This is a simple but effective action you can take to help you start off on the right foot and remove extra temptation. And if you're worried about waste, you can always regift unopened bottles to someone in your life who you feel would appreciate them.

The alcohol free sector is booming. There is now a plethora of alternative options. Experiment and find your favorites or head on over to The Buzz and enjoy a mocktail! Pro tip: if you sign up for our emails you will receive exclusive perks and discounts from our partners, including some excellent alcohol free drinks from The Buzz!

Next time you are at the grocery store, check out their selection of teas and hot drinks. If you're usually a evening drinker, why not carve out some time and try a new fancy beverage and make it feel special to distract you from wanting a drink. 

Now is a great time to catch up on new strategies, practices, and more that will help you give yourself the best chance to make it through Dry January. Or maybe start a new hobby or pick up an old one. Find what works for you and keeps you busy. THat way you can get a feel for what you enjoy most and can help you avoid any false starts.

If you know you want to be more active during Dry January and are planning on switching us your routine, try to keep things in balance and not exhaust yourself. Making changes is hard so if you can craft a new rough plan for your evenings that help you feel good, you're  winner!

Everyone's journey will be different when it comes to deciding to take on Dry January, but over the years we've learned that many of our participants talk about the value of accountability when it comes to successfully completing Dry January. Why not try out some of our best accountability hacks to keep you motivated?

There is nothing like having your best friend or loved one by your side when you're taking on any challenge. Arrange to meet up with friends on Feb. 1st so you have something to work towards and can celebrate your achievement with them!

This can help to spur you on when you're having a tough moment. Depending on who you tell, they may also want to support you through your dry month. 

Get inspired by others and create your own fundraiser. You'll have something to work towards and can feel good knowing you're helping Hope Coalition reduce alcohol harm throughout the year!