Whether you’re thrilled with your new-found energy, svelte physique and bulging wallet, or still having trouble seeing the benefits, this month will have made you think about your drinking - so where do you go from here?

First of all, it’s worth making a list with the pros and cons of drinking. Is there any way you can get some of the pros without the cons? Having had a month off, you’ll be able to think this through much more clearly. Remember to be honest – this list is for you alone, and you don’t have to share it with anyone else if you don’t want to.

Once you’ve got your list, have a think about what you want to do now. Pick from the list below and have a read of the tips.

I want to stay dry beyond January

You’ve done a month and you’re feeling great, so now you’re considering keeping it up for longer. Go you! Whether you’re going to do 100 days, three months, a whole year dry or the foreseeable future, here are some tips to help you on your way:

• Whatever you were doing in January to stay alcohol free, keep doing it! You’ve probably got your drink refusal skills down to a T, you’ve got your favourite go-to alcohol-free drink and you know how to have a good time sober. Keep doing what works for you!
• Don’t think about forever. Plan your sober periods a week or a month at a time. Small chunks are more manageable. It might also help to think about your sobriety as something which you can always change – you’re not sober forever, you just don’t drink right now. You can change that whenever you feel like it.
• Find some support. Whether that’s through reading ‘quit-lit’ or joining one of the sober communities out there (we have a Facebook group called Dry January and Beyond, for people who want to go alcohol-free or moderate long-term!), make sure you’ve got sources of inspiration and motivation to keep going.
• Ask your nearest and dearest to help keep you on track. Sharing your decision can really help you to maintain your focus on why you want to make this change, and it’ll be so much easier with friends and family around to support you.
• If you’re struggling, talk to your GP. They will be able to put you in touch with your local alcohol support service who can offer you a few weeks of support to help you get your strategy in place. Find out more about the support on offer here.
• Download the app. You can use our Try Dry app beyond January to set your own custom goals, track your drinking, measure savings and more.

I want to drink less, but not stop completely

You’d like to drink again but not at the levels you were drinking before your dry month. If you’d like to set the bar (geddit?) a little lower, having had a month off will definitely help! Here’s some advice to get you started:

• Keep track. This way you’ll be able to see if your drinking is creeping up. You can keep a physical diary or use the Try Dry app.
• Plan how much you want to drink. It’s a good idea to work out how many units you were drinking before Dry January and how many you’d like to be drinking now. Our drinking quiz and unit calculator tools can help you with this, plus you can set your own custom goals in the Try Dry app.
• Take your time. After a month off you can’t jump straight back in. Decide on how much you’d like to be drinking and work your way up to that level by adding one or two drinks every week.
• Come up with strategies. Moderation can be harder than being completely dry, so it’s worth having some strategies in place for how you’ll stick to your plan. For example, if you go to the pub every Thursday, think about how you could limit the amount you drink there. If you’re prone to a weekend binge, think about how you could have a little less. Practice saying no, and don’t be afraid to stick to your plan.
• Join our friendly, supportive Facebook group for inspiration and ideas: the Dry January Community Group and the Dry January and Beyond group are both there to help you. The former is for anyone who has taken part in Dry January – the group is active year-round, and is a space for people to share their tips and experiences. The Dry January and Beyond group is for people who are hoping to moderate or go alcohol-free in the long-term and want support specifically with that goal in mind.
• Only drink what you enjoy! Think about the drinks you have because you actually want and enjoy them, and those you just drink because they’re there or out of habit. The latter are the best drinks to cut out – and you’ll be amazed at the difference this makes.
• Try out some no or low alcohol products. There are new alcohol-free alternatives appearing constantly, and they’re getting better and better! Read about some of our favourite beers, spirits and all sorts of other drinks for whatever you fancy.
• Ask your nearest and dearest to help keep you on track. Sharing your decision can really help you to maintain your focus on why you want to make this change, and it’ll be so much easier with friends and family around to support you.
• If you’re struggling to cut back, talk to your GP. They will be able to put you in touch with your local alcohol support service who can offer you a few weeks of support to help you get your strategy in place. Find out more about the support on offer here.

I want to be in control of my relationship with alcohol

Now that you know you can take a month off, you might think it’s time to put in long-term plans for taking control of your relationship with alcohol. That might mean cutting back generally, or avoiding certain types of drinking – think bingeing, drinking without really wanting to or drinking for convenience’s sake.

During Dry January, you will have had to deal with cravings. Hopefully you’ve managed to work out what triggers them, and how they can be overcome – you've learned a lot! Keep paying attention to these feelings and you’ll find your habits changing.

That's not to say you can’t also do some planning. By working out what your goals are, and how you aim to achieve them, you’re more likely to be successful in attaining them. Here are some tips to help you on your way:

• Work out how much you drink. You can use our app for this, or our online calculator tool. If you drink mainly at home, pour yourself your usual glass but tip it into a measuring jug. You can then use this unit calculator to work out how many units you’re having. It may surprise you!
• Take your time. After a month off you can’t jump straight back in. Decide on how much you’d like to be drinking and work your way up to that level by adding one or two drinks every week.
• Think about when you drink. Which situations are you in, and how are you going to say ‘no’ to a drink if you don’t fancy one? How are you going to ensure you stop at the limit you’ve set yourself? Get your drink-refusal skills nailed and this one should be a doddle.
• Use the Try Dry app. You can use it throughout the year to track your drinking and set your own custom goals for how much you'd like to drink and how often.
• Join the Facebook group. There are lots of people in the same boat as you who are ready to offer some support. The Dry January Community Group is active year-round, and is a safe space for people who have done Dry January previously to share their tips and experiences.
• Get the book. Our book, Try Dry: The Official Guide to a Month Off Booze, isn’t just for January! It has tips, advice and write-in activities which you can revisit whenever you want – because you shouldn’t have to wait 11 months for another reset if you feel like you need it.