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Stay Grounded: 30 Mindful Moves for Dry January



As we start a brand-new year, lots of folks hop on board a challenge called “Dry January.” It’s like a month-long adventure where you say “no” to alcohol. This adventure is a great way to hit the refresh button on how you deal with alcohol, focus on being healthy, and learn to be more aware in your everyday life.

To make sure you do well in your Dry January journey, we’ve put together a list of 30 little things you can do to stay centered and inspired during the whole month. Think of it as your guide to a successful and mindful Dry January!

1. Set Clear Intentions: 

Begin by understanding why you want to do Dry January, and that’s where the Sunnyside app can come in handy. Having a clear and strong “why” is like having a personal cheerleader for your goals. It’s that motivating force that keeps you going, especially when you face tough moments.

2. Create a Support System: 

Tell your friends about what you want to achieve, or consider being part of a group that helps you. Having people who support you can really make a big change in reaching your goals. It’s like having a team cheering you on!

3. Stay Hydrated: 

Choose between plain water, herbal tea, or fizzy water to satisfy your thirst. Keeping yourself well-hydrated not only quenches your thirst but also helps you curb those pesky cravings for other stuff. It’s like giving your body a healthy drink to keep it happy.

4. Mindful Mornings: 

To kick off your day in a good way, take a few moments in the morning to do something calming and thoughtful, like deep breathing or quietly thinking about positive things. It’s like giving your day a friendly and peaceful beginning.

5. Plan Alcohol-Free Activities:

Fill up your schedule with exciting things to do that don’t involve alcohol. Make sure you’ve got plenty of enjoyable events lined up to get excited about!

6. Learn a New Skill: 

Now that you’ve got some extra time and your mind is clear, why not try learning something new or picking up a fun hobby? It’s a great chance to explore exciting activities and discover talents you never knew you had.

7. Mindful Eating: 

It’s important to think about the food you eat. Eating a variety of healthy foods can go hand-in-hand with your journey of not drinking alcohol. It’s like giving your body the right fuel to stay on track with your alcohol-free goals.

8. Journal Your Progress: 

Try keeping a journal where you write down how you’re feeling, what you’re going through, and all the cool stuff you achieve. It’s like having a personal book of your thoughts and life adventures!

9. Stay Active: 

When you exercise, your body releases these little things called “feel-good” endorphins. They’re like your body’s happy chemicals. Exercising not only makes you feel good, but it also helps you stay focused and stick to your goals. So, it’s like a double win – you feel great, and you stay on the right path.

10. Explore Alcohol-Free Alternatives: 

Why not give non-alcoholic drinks a shot? You can try fun and tasty options like mocktails, which are like fancy, alcohol-free cocktails, or even alcohol-free beer, which has all the beer taste without the alcohol kick. It’s a neat way to enjoy drinks without the booze.

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11. Express Gratitude: 

Taking a moment every day to think about the things you’re thankful for can actually make you feel happier and stronger when facing tough times.

12. Digital Detox: 

Give yourself some time away from screens, like your phone or computer, so you can pay more attention to the people around you and have real, meaningful connections with them. It’s about stepping back from technology for a bit and really engaging with the world and the people in it.

13. Self-Care Sundays: 

Dedicate Sundays to self-care, whether it’s a spa day or simply reading a book.

14. Socialize Mindfully: 

When attending social gatherings, focus on the company and conversations rather than the drinks.

15. Practice Deep Breathing: 

Deep breaths can help manage cravings and reduce stress.

16. Mindful Walks: 

Why not go for relaxing walks in nature where you really pay attention to everything around you? It’s like giving your mind a nice, refreshing break while enjoying the beauty of the outdoors.

17. Sleep Well: 

Prioritize quality sleep for better emotional and physical well-being.

18. Stay Educated: 

Learn about the benefits of sobriety and how it positively impacts your health.

19. Cook Alcohol-Free Recipes: 

Experiment with delicious alcohol-free recipes and invite friends over.

20. Distract Cravings: 

When cravings hit, engage in a distracting activity you enjoy.

21. Seek Inspiration: 

Read books or watch documentaries on the journeys of those who’ve overcome addiction.

22. Yoga and Meditation: 

Incorporate yoga and meditation into your routine for inner calm.

23. Connect with Support Groups: 

Online or in-person support groups can provide encouragement and understanding.

24. Volunteer: 

Giving back to the community can boost your self-esteem and sense of purpose.

25. Visualize Your Goals: 

Imagine your life post-Dry January and how it aligns with your aspirations.

26. Celebrate Milestones: 

Acknowledge and celebrate your achievements, no matter how small.

27. Reflect on Progress: 

Taking a little time each week to think back on your journey can be like looking at a map and seeing all the ground you’ve covered. It’s a chance to realize how much progress you’ve made, and it can be pretty motivating too!

28. Stay Mindful of Triggers: 

Let’s figure out when and where you might feel like having a drink and then learn how to handle those situations so you don’t give in to the temptation.

29. Practice Saying “No”: 

Politely saying “no, thanks” when someone offers you a drink can actually make you feel more self-assured and sure of yourself. It’s like a little confidence booster in social situations.

30. Plan Beyond January: 

Consider your goals for the months following Dryish January journey. How will you maintain your progress?


Dry January isn’t just about skipping alcohol for a month; it’s a chance to learn more about yourself, grow as a person, and be more aware of your choices. Imagine it like taking 30 steps to be more mindful and centered during this time. You’re not on this journey by yourself, and the effort you put into becoming a healthier and happier you is totally worth it. So, let’s dive into these 30 mindful steps to make your journey even more rewarding!


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