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Image: Dagmar Breu/Getty ImagesWhether you're rethinking your relationship with alcohol or aiming to improve both your physical and mental health, participating in Dry January offers a variety of benefits. Giving up alcohol, even temporarily, typically leads to fewer hangovers, better sleep, more energy, and clearer skin.
Taking on Dry January also offers a chance for self-discovery, according to Emily Lynn Paulson, author and co-founder of Sober Mom Squad. “Dry January can teach you a lot about yourself. First, if you find it hard to give up alcohol for a full month—whether because of peer pressure or personal cravings—it may reveal how dependent you are on it or if you use it as a coping strategy,” she explains. “Secondly, it encourages you to lean on other methods instead of resorting to alcohol. And finally, it lets your body and mind function without toxins, which can help you reassess alcohol's role in your life.”
Whether you're taking on Dry January as a challenge with friends or simply using it to reset your system after a heavy holiday season, you might realize that alcohol has a negative impact on your life. If that's the case, you may want to extend your dry period into February or longer. “There are many ways to continue cutting back on alcohol, from exploring programs to reading books or seeking other sobriety resources,” says Paulson. “If you feel better without it, ask yourself why you’d want to reintroduce it—that question may help you understand its real value.”
To make your Dry January a success, consider tracking your progress and holding yourself accountable. Here are seven useful apps to help you stay on track.
1. Reframe
According to its website, 91% of users report a notable decrease in alcohol consumption within just three months, making this program highly worth considering. Reframe adopts a neuroscience-based method to help transform your relationship with drinking. The app offers a variety of features, including personal development courses and specialized support group forums, such as for LGBTQIA+ individuals and parents.
If you find that you require more personalized support, Reframe offers premium services that include one-on-one sessions with a certified recovery coach and live coaching calls.
Pricing and details: Free to download, with in-app purchases starting at $14. Available on iOS devices.
2. Try Dry
Tailored specifically for Dry January, the Try Dry app from the U.K. is free and could be an excellent tool for both January and beyond. In addition to tracking alcohol-free days, you can also monitor alcohol units and even calculate the money saved by cutting back or eliminating drinking altogether. The app provides a section for tracking your energy, sleep, mood, and cravings for alcohol (perfectly natural, especially after the holiday season). The notes section allows you to document your thoughts and emotions throughout the process. And if you’re not ready to quit drinking completely, Try Dry can be used as part of a semi-dry moderation plan.
Pricing and details: Free. Available on iOS and Android devices.
3. Less
If you’re aiming to control or moderate your drinking and enjoy stats and fitness tracking, the aptly named Less could be the perfect Dry January app for you. Less lets you set weekly drinking limits, and it tracks how well you stick to them. In addition to monitoring your total drinks for the year, you can also see how many alcoholic calories you’ve consumed and how much money you’ve spent on alcohol. This can be a useful way to stop yourself from saying “yes” when the bartender offers a refill. The app also generates charts and graphs to help you track your progress, making it an ideal choice if you’re planning to continue your dry streak into February and beyond.
Pricing and details: Free. Available on iOS devices.
4. Sunnyside
The goal of Sunnyside isn’t necessarily to stop drinking completely, but to reduce consumption and be more mindful about your drinking choices. It’s perfect for those doing a Dry-ish January, like only drinking on weekends or swapping out happy hour for a spin class. (It even offers a Dry(ish) January challenge that you can join—and continue if you feel great after February 1.) The app helps you set realistic weekly drinking goals, track your progress daily, and sends you supportive, non-intrusive reminders. It also connects you to a community for encouragement and provides guidance from real-life coaches, available seven days a week.
Pricing and details: Free to download, with an in-app upgrade to full membership for $100. Available on iOS devices.
5. Stop Drinking With Andrew Johnson
If you're doing Dry January because you suspect alcohol is a coping mechanism for stress, Stop Drinking With Andrew Johnson may be just the app for you. This app is designed to help you break negative habits, reframe your relationship with alcohol, and live a healthier life. Created by mindfulness expert and therapist Andrew Johnson, the app offers short, easily digestible meditations that you can practice anywhere—whether at home, in the office, or while commuting. These sessions are meant to bring clarity during difficult times, allowing you to break bad habits and cultivate healthier ones, leaving you feeling more empowered.
Pricing and details: $3. Available on iOS and Android devices.
6. Drinker's Helper
Not sure exactly what you need to get through Dry January? Drinker’s Helper offers a multifaceted approach, starting with a quiz to assess how your drinking habits compare to the “average.” It then helps you track your sobriety and set new goals. The app also provides valuable insights into what triggers your drinking. A unique feature is that you’re placed in a support group of 20-30 people with similar drinking patterns, where you can engage in a mutual support chat.
Pricing and details: Free to download, with in-app purchases starting from $15. Available for iOS devices.
7. I Am Sober
Quitting alcohol or other substances can be especially challenging when you’re doing it alone. The I Am Sober app addresses this by creating a sense of community, making the process feel less isolating and more achievable. The app also includes a variety of tracking tools to keep you motivated, including a timer that counts your sobriety down to the second—an invaluable feature for those who find the journey particularly difficult.
Pricing and details: Free to download, with in-app purchases starting at $10. Available on both iOS and Android devices.
