Dry January: Rules, Tips, and How to Do It With a Friend

Dry January at a glance

The rules

1. No alcohol from January 1 to January 31.
2. Log each alcohol-free day.

What you track in GLIN

Create a custom challenge called “Dry January”, set it to 31 days, and add these actions:

Daily target: 1 point per day. Invite a friend, set your stakes, and you’re in.

Where Dry January comes from

The UK charity Alcohol Change UK (then called Alcohol Concern) launched Dry January as a public campaign in 2013, and it has since spread worldwide. The charity runs the official Dry January campaign and an app called Try Dry. GLIN isn’t affiliated; it’s an option if you want to do the month alongside a specific friend.

How to set up Dry January in GLIN

The fastest way:

1. In GLIN, open Explore and tap Dry 30.
2. Change the length from 30 to 31 days, rename it “Dry January” if you like, and start on January 1.
3. Invite a friend and set your stakes.

Or tap I want to make my own, name it Dry January, set 31 days, and add one action: “Alcohol-free today” worth 1 point, with a target of 1 point a day.

Tips for getting through January

• Pick your partner in December. Committing together before New Year’s Eve makes it far more likely you both start.
• Plan for the second weekend. The first few days ride on New Year motivation. Week two is where it gets real.
• Swap the ritual, not just the drink. If 6 p.m. means a beer, make it a walk, a soda water or a call with your GLIN partner.
• Use your stake. “Loser buys the first round in February” is a classic for a reason.

When to get support

If you find it hard to stop drinking, or you feel unwell when you do, talk to a doctor before you stop: alcohol withdrawal can be dangerous. In the US, the SAMHSA National Helpline is free, confidential and open 24/7 at 1-800-662-4357 (samhsa.gov).

Want to go dry at a different time of year? Dry 30 starts whenever you do, and Sober October is the autumn version.

Frequently asked questions

When does Dry January start and end?

It runs for the whole month of January: 31 days, from January 1 to January 31.

Who started Dry January?

Alcohol Change UK (formerly Alcohol Concern) launched Dry January as a public campaign in 2013. It also runs the official Try Dry app.

Can I track Dry January in GLIN?

Yes. The quickest way is to start the built-in Dry 30 template and change the length to 31 days before you begin, or create your own challenge called Dry January with one action, "Alcohol-free today".

Is GLIN the official Dry January app?

No. The official app is Try Dry from Alcohol Change UK. GLIN is an independent app for doing the month with a friend, with shared progress, notifications and stakes.