Thinking of trying Dry January 2025 challenge? 10 steps for success, from medical experts
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If you’re considering joining millions of others in 2025, here are ten expert-backed steps from Harvard Medical School to help you succeed and reap the health benefits of a sober January.
1. Set Clear Goals for the Month
Before diving into Dry January, it's essential to understand why you're taking on the challenge. Think about your reasons for participating—whether it’s to detox, save money, or reset your relationship with alcohol. Write down your goals and keep them in mind throughout the month. Whether you aim to stay alcohol-free for the entire month or simply reduce your intake, knowing your reasons will help you stay committed.
2. Prepare for the Social Pressure
Social situations can be one of the biggest challenges when abstaining from alcohol. One key to success is planning ahead for social gatherings. If you're used to drinking at parties, try bringing a non-alcoholic drink with you, such as sparkling water or a mocktail. If you're worried about peer pressure, let your friends and family know about your commitment, he adds. Enlisting a friend to join you in the challenge can also make it easier to navigate social settings.
3. Find Non-Alcoholic Alternatives
When cravings hit, it’s helpful to have a substitute on hand. Non-alcoholic beers, sparkling water, or herbal teas can be
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