2. Keeping your decision to take on Dry January to yourself

Committing to a challenge as big as Dry January can feel intimidating, especially if you’re scared you’ll fail. It’s why many of us avoid telling friends and family that we’re even thinking of trying Dry January, especially if we’re surrounded by big drinkers.

Telling the people you trust about your ambitions is important, says Olly Banks, a personal trainer at Fitness First. “Let your friends and family know you’re taking part in Dry January. Their support can make all the difference. You can encourage them to join you on this journey or simply to help create a more alcohol-free atmosphere during social events.”

Dr Richard Piper, CEO at Alcohol Change UK, agrees that leaning on a community is important. “There is a very big difference between attempting to avoid alcohol for 31-days on our own and taking part in the Dry January® challenge by Alcohol Change UK,” he says. “Those who participate in the Dry January® challenge using Alcohol Change UK’s free tools and resources, such as our Try Dry® app, daily coaching emails and online community groups to take part, double their chances of a successful alcohol-free month vs going it alone.

“Beyond January, 70% of participants of the Dry January® challenge that used Alcohol Change UK’s tools and resources are still drinking less alcohol six months later and experiencing significantly improved wellbeing and reduced alcohol-related health risks longer-term.”

Teaming up with someone else who is also doing Dry January – perhaps a member of your family, a close friend or a colleague – can also be a great way to keep each other accountable.

3. Not wanting to give up alcohol

This might sound counterintuitive – after all, why would you try a challenge that requires giving up alcohol if you don’t really want to do it – but stay with us.

While there’s no such thing as healthy alcohol consumption, some people do enjoy the odd glass of wine every so often and may find the idea of giving up alcohol for a whole month a bit extreme. In these cases, people are often looking for a way to reassess their relationship with alcohol – not quit it altogether – so it’s important to work out what you actually want.

To do this, Dr Katie Tyron, director of health and strategy at Vitality, suggests spending some time reflecting on your drinking habits. “A great first step is to journal your weekly drinking,” she says. “Keep track of what you consume, how many units, why you’re drinking and how it makes you feel – both before and after.”

How to set yourself up for success this Dry January (even if this is your 5th year trying)