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Dry January and Sober CuriousWhat the Evidence Says
A practical plan for a month off alcohol: what the evidence says, social pressure, and safety if you drink heavily.
40 pages A4 · phone edition 68 pages · free, no email or sign-up
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About this guide
A practical plan for a month off alcohol: what the evidence says a break can and can’t do, how to handle social pressure, sleep and cravings, and what “sober curious” means if you don’t want a full Dry January.
More about this guide
It covers what a month off can do, who should not stop suddenly, units and the guidelines, common myths, and alcohol in Scotland. Then it takes you through your month week by week, with help for pubs, parties and peer pressure, alcohol-free drinks (including six to make at home), and sleep, mood and money.
It explains what “sober curious” means, how to support someone else, and what to do when the month ends. A 31-day tracker, a cravings toolkit, 31 prompts and four weekly check-ins keep you on track.
What’s inside
- Why take a month off?
- What a month off can do
- Stay safe: who should not stop suddenly
- Units and the guidelines
- Myths checked
- Alcohol in Scotland
- Your month, week by week
- Pubs, parties and peer pressure
- Alcohol-free drinks explained
- Six alcohol-free drinks to make at home
- Sleep, mood and money
- What happens next?
- What is “sober curious”?
- Supporting someone else
- Your 31-day tracker
- Your cravings toolkit
- Building new evening routines
- What alcohol costs over a year
- Alcohol, mood and getting help
- 31 prompts for your month
- Take a breath
- Frequently asked questions
- Four weekly check-ins
General information, not medical advice. If you drink heavily or every day, speak to your GP before stopping.
