Alcohol Change UK has published an “ultimate preparation checklist” for the Dry January® challenge 2026, built on ideas from past participants and their 10+ years of experience supporting people through a month off alcohol. Their core point is simple: signing up and using the support tools is meant to make it easier to stick with the challenge, compared to trying to do it alone.
A big part of the checklist is about using the free resources around the campaign. They encourage people to sign up for the daily Dry January® emails (and mark dryjanuary@alcoholchange.org.uk as a safe sender), then build a small daily ritual to actually read them. They also highlight the Try Dry® app (App Store and Google Play) as the companion tool, not just a drinks tracker, but a place to set personal goals, monitor things like cravings, sleep quality and mood over time, and save private reflections in a secure notes section, with no ads. If you use the app, they recommend setting your goal to “Dry January® challenge” and turning on notifications timed to when you would normally have your first drink.
For people who prefer more practical preparation, their tips focus on making the month easier before it starts. That includes removing alcohol from the house to reduce temptation, stocking up on alcohol-free options, and creating new evening rituals like caffeine-free teas or coffees. They also suggest lining up “quit lit” style materials (things to listen to, watch, or read about taking a break from alcohol), and keeping your downtime busy with hobbies, sport, books, or games to get through the long winter evenings without falling back into old routines.
They also include a wellbeing and accountability angle. In the lead-up, they suggest reducing alcohol intake rather than going for a big “last night” blowout, adding manageable physical activity goals, and putting aside the money you would have spent on alcohol as a small reward fund (the Try Dry® app can calculate savings if you input your baseline and track consistently). They explicitly note that doing Dry January® does not have to mean staying home, you can plan pub evenings where there is good food or alcohol-free options, and stay connected with friends. For accountability, they suggest doing the challenge with someone, telling others you’re doing it, arranging a meet-up on 1 February, and for those who want an extra motivator, getting sponsored via their fundraising pages, plus leaning on community options like the Dry January® Facebook Community and their WhatsApp channel (and they also mention sharing progress on social media with #BossIt and #DryJanuaryChallenge).
Find more from Alcohol Change UK (UK, December 2025)
Alcohol Awareness 