How to Do Dry January — But Better - Practical tips to get beyond January

Dry January isn’t meant to feel like punishment.

It’s meant to feel like relief.

In this episode, we explore how to do Dry January in a way that actually supports your nervous system, your energy, and your real life — not just your willpower.

This is about moving beyond “just get through January” and learning how to create calmer habits that last.

Small shifts.

Better sleep.

A clearer mind.

A gentler way to feel good.

In this episode, we talk about:

• Why cravings don’t mean failure — they mean habit
• What urges are really about (and why most pass within 20–30 minutes)
• How alcohol quietly affects your sleep, mood, anxiety and motivation
• Why changing when and why you drink matters more than how much
• How to manage FOMO without forcing yourself to miss out
• And how to build replacement rituals that actually feel good

Gentle reflections:

• Which situations feel harder without alcohol — and why?
• How does alcohol affect your sleep and your mornings?
• Do you notice changes in your anxiety, energy or tolerance over time?

Awareness isn’t judgement. It’s power.

Practical tools you’ll learn:

• How to set yourself up for success with alcohol-free swaps and simple planning
• The “delay, distract, decide” method for cravings
• How to leave social events early without guilt
• Easy replacement habits for wind-down, connection and reward
• How to celebrate progress without chasing perfection

One small 1% shift:

This week, notice what your cravings are really asking for — rest, comfort, connection, relief — and give yourself that instead.

Why this matters:

• In the UK, alcohol is the biggest risk factor for death and disability among people aged 15–49.
• Alcohol reduces REM sleep, increases early morning waking, and raises baseline anxiety — even in small amounts.
• It doesn’t relax your nervous system.
• It just delays stress until later.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail [email protected]

Hosted on Acast. See acast.com/privacy for more information.