Dry January

Dry January with an app: plan the month and day 32

A month off alcohol is easier with a plan and some support. Here's what to look for in a Dry January app, a simple week-by-week plan, what research says about taking part, and how to decide what comes after day 31.

Updated 27 October 2026 · 7-minute read · VANTH Studio, The Netherlands

Short answer: an app helps by making the month visible and giving you support at the moments you need it: a clear start and end date, a quick daily check-in, a plan for the evenings you know will be hard, tools for when an urge shows up, and a way to decide what comes after day 31. Research on Dry January found that people who used more of the email support on offer were more likely to complete the month.

Dry January® is a registered trademark of Alcohol Change UK, the charity that runs the challenge. LastGlass is not affiliated with Alcohol Change UK.

First: check that a sudden stop is safe for you

A month off is a healthy experiment for many people, but not for everyone. Alcohol Change UK warns that people who are clinically alcohol dependent can die if they suddenly, completely stop drinking. If you get shaking hands, sweating, seeing things, fits, anxiety or difficulty sleeping when you sober up, don't go cold turkey. Talk to a GP or a local alcohol service about cutting down safely.

What the research says

A psychologist at the University of Sussex has studied Dry January participants together with researchers from Alcohol Change UK:

In a 2020 study, people who completed Dry January reported improvements in well-being, control over their drinking and alcohol intake, both shortly after January and in August. These changes were not seen in a comparison group of adult drinkers who didn't take part.
Another 2020 study of more than 4,000 participants found that people who made more use of the email support on offer were more likely to complete the month.

These are survey studies of people who chose to take part, so they show associations, not cause and effect. But the message is consistent: a month off is easier with structure and support.

What to look for in a Dry January app

You don't need lots of features. You need the right few:

A start date, an end date and a visible count. Seeing day 9 of 31 is motivating in a way that "I'm not drinking this month" isn't.
A check-in you'll actually do. If it takes longer than a minute, you'll skip it by week two.
Help for the moment an urge hits, not just a streak counter: something to do for the next 20 minutes.
A plan for risky times. Friday evenings, birthdays and the first weekend back at work are predictable. Plan for them.
No pressure to share. Some people like a community; others want a private record. Choose what fits you.
A plan for February. An app that only counts to 31 leaves you on your own on day 32.
Clear costs. Check what's free and what needs a subscription before you rely on it.

A simple week-by-week plan

Before 1 January: choose your dates, write down two or three reasons, tell one or two people, and decide what you'll drink instead. Clear out the alcohol you'd reach for first.
Week 1: focus only on the daily check-in. Notice when urges show up and what came just before.
Week 2: use what you noticed. Plan something for your hardest time of day and practise riding out urges.
Week 3: look at what's changing: sleep, mornings, money kept. Write it down, because you'll want it on day 32.
Week 4: decide what comes next before the month ends, not on the evening of 31 January.

Day 32: decide what comes next

Alcohol Change UK suggests reflecting on what you valued about your month, building back up slowly if you do drink again, and making a concrete plan. For example, you might decide on more alcohol-free days, only drinking at weekends, or staying within the UK guideline of no more than 14 units a week. The NHS adds that if you drink as much as 14 units a week, spread it over three or more days, and that having several drink-free days each week helps if you want to cut down.

Options worth considering:

Keep going alcohol-free for another month, or open-ended.
Switch to alcohol-free days: pick the days that matter to you. See how many alcohol-free days a week.
Drink less with a weekly limit and a plan for your triggers. See how to cut back on alcohol.

Doing Dry January with LastGlass

Choose the take a break path and set an end date. Each morning, make a short promise. Each evening, record how you felt, whether an urge showed up and whether alcohol was part of the day. The live counter ticks up by the second, milestones mark the way, and money kept adds up. Add risky times for the evenings you know will be hard, and use I need support now for an urge timer, breathing, grounding, your reasons or a trusted contact. When the month ends, choose what comes next. You can switch to alcohol-free days or drinking less without losing your record. The core app is free; no account needed.

Frequently asked questions

Do I have to start on 1 January?

No. You can take a 31-day break whenever it suits you. Alcohol Change UK, the charity behind the Dry January challenge, also runs challenges you can start any time. In LastGlass, choose the take-a-break path and set the end date that suits you.

What if I drink during the month?

Record it honestly and choose one next step rather than giving up on the whole month. In LastGlass, a hard day stays in your record without erasing the clear days around it, and the app helps you pick a next step and checks in the next morning.

Is Dry January safe for everyone?

No. Alcohol Change UK warns that people who are clinically alcohol dependent can die if they suddenly stop drinking completely. If you get shaking, sweating, seeing things, fits, anxiety or difficulty sleeping when you sober up, talk to a GP or alcohol service about cutting down safely instead.

Do the benefits last after January?

Research with Dry January participants found that people who completed the month reported better well-being and more control over their drinking, and that these changes were still seen six months later. The same changes were not seen in a comparison group of drinkers who did not take part. It's an association from a survey study, not proof that the month caused the change.

Sources

Sources checked 2026-10-27. This guide is general information, not personal medical advice. Guidelines differ by country.