You’ve locked up the liquor cabinet, declined that happy hour, and tucked your bottle opener away. Now what? The hardest part about sticking to Dry January—or committing to 31 days without alcohol after an indulgent holiday season—is finding alternative activities to drinking. This proves especially challenging when you’re used to sipping on something regularly. If you’re seeking things to do besides getting tipsy, these 25 activities will take your mind off the booze (all while boosting your health and happiness).
What to do besides drinking during Dry January
1. Make your own health juice.
Going dry doesn’t mean you have to stop mixing drinks. ”Learning the craft of juicing is a great replacement for those who enjoy making cocktails. Pairing flavors and adding kicks of lemon or ginger can mimic the fun of crafting the perfect mixed drink,” says Nicole Stefanow, MS, RDN. “Even finishing touches, like finding the right glass or topping it with a fizz of seltzer can help keep your lips wet while keeping your January dry.” You can also check out Raising the Bar, a monthly booze-free cocktail subscription box that includes mixers, alcohol-free spirits, bitters, and more.
2. Have a game night
Game nights are a classic way to enjoy time with friends and family…but we’re not talking about monopoly. Take your game nights up a notch with a new or unexpected game, like The Crew: Mission Deep Sea, or Wavelength. You might also check out a store like The Wizard’s Chest to browse unique games by category, player number, or age. For a virtual game night, check out Fish Bowl.
3. Start a gratitude practice
January is the perfect time to reflect on what you’re grateful for. “For each of the 31 days in January, engage in a gratitude practice, coming up with three or more things you are grateful for,” says Edie Weinstein, MSW, LSW. By the end of the month, you will have come up with 93 aspects of your life that you appreciate.”
4. Try a healing float session
If taking time off drinking has you feeling anxious, a sensory deprivation session may help. Sensory deprivation tanks are dark and soundproof, and they’re filled with saltwater that helps you float in order to promote a deep, meditative state. Such sessions have proven to reduce anxiety, stress, and physical pain while boosting relaxation and happiness.
5. Tune into feeling states
According to Bernadine Fried, LMFT, practicing feeling states can help you tap into the emotions you may typically ignore when you’re drinking. “First: bring your attention to the place in your body where you feel emotion,” she explains. “Next: Label the emotion which is present. This mindfulness exercise is a great practice to help people feel more grounded and calm, especially while getting through the holidays without drinking.”
6. Immerse yourself in art
One of the most fun things to do without drinking is to get inspired by local art. Instead of a night out at the bar, research shows that a night out at the local art museum can help reduce stress, bolster happiness, and foster community. You could also visit a local art gallery opening, or take a stroll to admire local street art while engaging in discussion.
7. Redefine your happy hour
Taking time off from drinking (or stopping altogether) can provide space and time to explore alternative routines. “Rather than the happy-hour wind-down with a glass of wine, use a writing prompt at the end of the day to spend ten minutes writing. This can clear your mind and separate work stress from home much better than alcohol,” explains Sarah Gundle, PsyD.
8. Get grounded
Whether you take a hike, set out on a snowshoe, or visit your local botanic garden, spending time in nature is an amazing way to de-stress your mind and get clear on what you’d like to create. It’s a great option if the lack of bar-hopping has you feeling lonely, too: Studies show that spending time in nature can bolster a sense of community and ward off isolation (while elevating your mood in the process).
9. Host a sober dinner party
Who says you can’t have a dinner party without the hard stuff? Hosting your friends for a sober dinner party not only gives you the benefit of togetherness, but it also gives you a chance to cook. Which it turns out is great for your wellbeing: A 2017 study proved that eating home-cooked meals bolsters a healthier, more balanced diet.
10. Move in a new way
“Exercise increases the feel-good chemicals dopamine and serotonin in the brain, so you will feel healthier, happier, and motivated to continue once you get started,” says Laura Geftman, LCSW and Mental Health Consultant for Lina. January is the perfect time to try a new physical activity, whether it’s an outdoor adventure like skiing, or an indoor experience like reformer pilates.
11. Indulge in an infrared sauna
Swap happy hour drinks for your local infrared sauna, suggests Lee Braun, Perspire Sauna Studio CEO. “Each infrared sauna session raises the body’s core temperature, increases blood flow, and improves the elimination of toxins and waste via intense sweating.” Rather than turning to alcohol, which can, in turn, compromise your immune system, an infrared sauna raises body temperature, which can help boost your immune system. “As an added bonus, all that sweating is great for clearer skin to get that ‘lit from within’ glow,” Lee says.
12. Have a zero-proof taste test
If you miss sipping on libations of the alcoholic kind, why not try hosting a taste testing of non-alcoholic drinks? Athletic Brewing Company is designed to taste just like regular beer—with the same high-quality, taste ingredients—albeit without the hangover. There’s also a wealth of zero-proof liquors you could try, from Ritual Tequila to Seedlip Spirits, to Monday spirits.
13. Start a book club
When you’re not going out dancing, a club of the bookish variety may suit you well. Reading is a great way to build your vocabulary, decompress from the day, and boost empathy—especially when you share lessons and stories with others. Whether you invite just one friend or ten, meet in-person or virtually, it’s never been a better time to check those titles off your to-do list.
14. Reorganize your home
Maybe you’ve already read Marie Kondo’s books on the KonMari method; or, maybe you’re totally new to the concept. Either way, Kondo’s course is certain to help you tidy up your home and discover a newfound sense of peace in the dwelling you inhabit. We suggest starting with a room you’d like to declutter first, then moving on to the rest of your house as needed. Once you realize the satisfaction of cleaning and organizing, it’ll probably be hard to stop!
15. Explore new music
Nothing says refresh quite like new music. And since music has the powerful ability to release feel-good brain chemicals like dopamine and serotonin, why not see what good vibes you can find? On Spotify, you can browse pre-made playlists or create playlists based on songs, artists, or albums you already like. Once you start discovering new tunes, you can create playlists for different life activities—work, driving, cooking, relaxing, and more—and it’s guaranteed to shift the energy.
16. Attend a virtual event
Escape to a music festival in Mexico or watch a film festival in France—all from the comfort of your couch. Virtual events are more accessible than ever before, and they’re a great way to explore your interests in a safe, booze-free zone. Check out Eventbrite and browse by virtual happenings, or tune into Meetup to see what local groups might be hosting online activities for you to enjoy.
17. Refer to resources
Dry January can be tough because it feels lonely and isolating—not to mention the potential pressure from your social circle. Prepare yourself for the challenge with a book like The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month, which was written by Hilary Sheinbaum to help you navigate the challenge.
18. Learn something new
Put your newfound energy (and money) toward a class that can bolster your intellect, creativity, and inspiration. MasterClass enlists experts to teach pre-recorded classes for the benefit of everyday people. Whether it’s a creative writing class with Margaret Atwood, a resilience class with Hillary Rodham Clinton, or a problem-solving class with Bill Nye, there’s something for everyone (plus 30-day sessions that’ll leave you skilled in just a month).
19. Get crafty
Have you always wanted to make your own candles? How about soap? At-home crafting is a relaxing and rewarding activity that is guaranteed to keep you busy. Craftsy is an online platform that makes it easy to take classes from craft teachers, and Case for Making helps you connect with others online while you create. You can also check out Etsy for craft supplies, patterns, kits, and inspiration on whatever it is you’d like to create.
20. Discover a podcast
Podcasts have been all the rage in recent years, and they’re not going away anytime soon. While it can be overwhelming deciding which one to listen to, the good news is that there’s something for every mood and desire. Start by thinking about what you want from the experience. Want to be informed? Inspired? Entertained? Then, check out podcast recommendation expert to decide where you should start.
21. Plan your next trip
If you love traveling, you know that planning for a trip is almost as exciting as actually going on it. Spend this January diving into travel research on your next destination. Where will you go? What will you do? You can also watch travel shows and read books about your destination to help you plan—all while listening to music and trying new food from that location. If you’re trying a solo trip, travel bloggers like Jen on a Jet Plane and The Blonde Abroad have a wealth of tips for getting out there on your own.
22. Pamper yourself
When all else fails, investing in some high-quality skincare is sure to leave you feeling rested and rejuvenated. Go beyond the average bath bomb with Gua Sha, a Chinese medicine tool that relieves muscle tension and promotes lymphatic drainage. You can also try cult Asian-owned skincare brand Then I Met You, which has all the cleansers, exfoliators, and moisturizers you need to feel like a whole new you. Anna White, the founder of the curated self-care box, Rest & Heal, believes the New Year is the perfect time to take care of yourself. “Let’s face it, despite our best plans, most of us overindulge over the holidays—it’s impossible not to given the stress of never-ending COVID-19! January is a great time to put yourself first and rest, recover, and reset.”
23. Try a mood-boosting booze alternative
Today’s non-alcoholic drinks aren’t just booze-free; they’re also filled with mood-boosting herbs that support inner peace. “There are so many creative options to explore dry January and feel true to yourself, without feeling like a pariah. I love KIN Euphorics,” says Kelley Hoag, MS. “They’re a great conversation starter and you can still have something in your hand to feel socially in the loop.”
24. Try a new yoga style
Whether you’re a seasoned yogi or a complete beginner, there’s a yoga style for everyone. Fearful of the fast-paced classes? Try yin or restorative yoga—both of which emphasize long holds and optimum relaxation. Want something stimulating? Hot yoga, yogalates, or kundalini yoga all have energy-boosting benefits. Plus, science says starting a regular practice can help you improve sleep patterns, reduce chronic pain, and promote respiratory and cardiovascular health.
25. Take a day trip
No matter where you live, chances are there’s a hidden gem you can visit nearby. Whether it’s hot springs, a historic home, or a quaint mountain town, use your weekends to take a road trip somewhere inspiring and adventurous. The perfect day trip can broaden your perspective and teach you something new, all while making the most out of the energy and enthusiasm you’ve garnered by not drinking. Next up: Best Dry January Cocktail Recipes
Sources:
Nicole Stefanow, RDNEdie Weinstein, MSW, LSWBernadine Fried, LMFTSarah Gundle, Psy.DAnna White, Rest & Heal FounderLaura Geftman, LCSW, Lina Mental Health Consultant Lee Braun, Perspire Sauna Studio CEOKelley Hoag, M.S.PLoS One: The effects of FlotationPsychiatric Nursing: Benefits of GardeningPNAS: Cold Compromises ImmunityTrends in Cognitive Sciences: Benefits of FictionTrends in Cognitive Sciences: Music Neurochemistry International Journal of Yoga: Therapeutic Benefits of Yoga
