Dry January is just around the corner, and if you're considering taking the plunge in 2026, now is the perfect time to start preparing. Research shows that excessive alcohol use is linked to an increased risk of injury, liver disease, heart disease, and cancer, causing approximately 140,000 U.S. deaths and 3.6 million years of potential life lost annually (Nature Digital Medicine). With about 17% of U.S. adults engaging in binge drinking, the movement toward mindful drinking has never been more relevant (Nature Digital Medicine).
The good news? Proper preparation can boost your success odds by up to 60%. This comprehensive checklist will guide you through seven essential steps to take with the Reframe app before January 1st, setting you up for a successful alcohol-free month. Reframe is a neuroscience-based alcohol habit change app developed with the help of hundreds of medical, mental health, and addiction experts (Reframe App). The app has been downloaded over 3 million times and has helped eliminate over 300,000 drinks per month (Reframe DrDrew).
Starting your Dry January preparation in November gives you a crucial advantage. The concept of mindful drinking, coined by Rosamund Dean in her book 'Mindful Drinking: How Cutting Down Can Change Your Life', involves being aware of why, when, and where we decide to drink alcohol (Reframe Mindful Drinking). This awareness doesn't happen overnight - it requires practice and preparation.
Health and wellness apps are becoming increasingly popular as society becomes more conscious of mental and physical well-being (Reframe vs Sunnyside). A significant shift in drinking trends has been observed, with more people becoming aware of the impact of alcohol on their health, lifestyle, and well-being (Reframe vs Sunnyside).
By preparing now, you'll enter January with:
• Clear, personalized goals already set
• Familiarity with your support tools
• A stocked pantry of non-alcoholic alternatives
• Established routines and coping strategies
• A supportive community already in place
Your first step is getting familiar with the Reframe platform. Reframe is an all-in-one platform that combines an evidence-based behavior change program, tools, and a supportive community (Reframe Platform). The app uses neuroscience to help users build healthier drinking habits and is powered by over 10,000 hours of research (Reframe DrDrew).
Action items:
• Download the Reframe app from the iOS App Store or Google Play
• Complete your initial assessment and profile setup
• Explore the app's main features: daily lessons, progress tracking, and community forums
• Set up your notification preferences for daily reminders and check-ins
• Take time to understand the app's evidence-based behavior change program
Reframe's program has been developed by leading experts in the fields of psychology and neuroscience (Reframe App). The platform has collected over 2 million data points to inform its approach (Reframe DrDrew).
Clear goal-setting is crucial for Dry January success. Reframe's personalized goal-setting feature helps you establish specific, measurable objectives that align with your personal motivations.
Goal-setting framework:
• Specific: Instead of "drink less," try "complete 31 alcohol-free days in January"
• Measurable: Use Reframe's tracking tools to monitor your progress daily
• Achievable: Set realistic expectations based on your current drinking patterns
• Relevant: Connect your goals to personal values (health, family, career)
• Time-bound: January 1-31, 2026
Action items:
• Use Reframe's goal-setting tools to establish your January objectives
• Write down your top 3 motivations for participating in Dry January
• Set up progress tracking within the app
• Create accountability measures (weekly check-ins, progress photos, journal entries)
• Share your goals with the Reframe community for additional support
The app's personalized approach ensures that your goals align with evidence-based behavior change principles, increasing your likelihood of success.
Having delicious, satisfying non-alcoholic options readily available is essential for navigating social situations and evening routines. Reframe has even introduced Liquid Luck, the first non-alcoholic drink designed to ease alcohol cravings, infused with ingredients like L-glutamine to support brain health, stabilize mood, balance blood sugar, and reduce cravings (Reframe App).
Essential non-alcoholic alternatives to stock:
CategoryOptionsBenefitsMocktailsSeedlip spirits, Ritual Zero Proof, Monday GinComplex flavors for sophisticated palatesBeer alternativesAthletic Brewing, Heineken 0.0, ClausthalerFamiliar taste without alcoholWine substitutesFre wines, Ariel wines, Welch's sparklingPerfect for dinner parties and celebrationsFunctional drinksKombucha, adaptogenic sodas, herbal teasAdded health benefits and unique flavorsSpecialty optionsLiquid Luck (Reframe's craving-reducer)Scientifically formulated to reduce cravings
Action items:
• Create a shopping list of 10-15 non-alcoholic alternatives
• Stock your refrigerator and pantry before December 31st
• Try different options during November and December to find your favorites
• Research local stores and online retailers for the best selection
• Consider subscription services for regular deliveries
Consistency is key to building new habits. Reframe's evidence-based 120-day program includes daily science-informed tasks that help rewire your relationship with alcohol.
Daily engagement schedule:
• Morning (5-10 minutes): Complete daily lesson and set intentions
• Midday (2-3 minutes): Quick check-in and progress update
• Evening (10-15 minutes): Reflection, journaling, and community engagement
• As needed: Access craving-management tools (breathing exercises, games, meditation)
Action items:
• Set up three daily notifications in the Reframe app
• Block time in your calendar for app engagement
• Identify your most vulnerable times (happy hour, weekend evenings) for extra support
• Explore Reframe's craving-management tools: breathing exercises, journaling prompts, and games
• Practice using these tools before January to build familiarity
Reframe's 24/7 in-app coaching and check-ins provide continuous support throughout your journey (Reframe Why Choose).
Social support significantly increases your chances of success. Reframe's peer support community and forums connect you with others on similar journeys, providing encouragement, accountability, and shared experiences.
Community engagement strategies:
• Join relevant discussion groups within the app
• Introduce yourself and share your Dry January goals
• Participate in community challenges and group activities
• Offer support and encouragement to other members
• Share your progress and celebrate milestones together
Action items:
• Complete your community profile with a photo and brief introduction
• Join at least 3 relevant discussion groups or forums
• Make your first post introducing yourself and your goals
• Follow 5-10 community members whose stories resonate with you
• Set a goal to engage with the community at least once daily
The supportive community aspect is what makes Reframe unique among alcohol reduction apps, combining science with human connection (Reframe Why Choose).
Stress is often a trigger for drinking, making stress management skills essential for Dry January success. Reframe includes mindfulness and meditation exercises designed to help you cope with cravings and difficult emotions without alcohol.
Key techniques to practice:
• Mindful breathing: 4-7-8 breathing technique for immediate stress relief
• Body scan meditation: Progressive relaxation to release physical tension
• Urge surfing: Riding out cravings without acting on them
• Mindful drinking awareness: Understanding your drinking triggers and patterns
• Emotional regulation: Healthy ways to process difficult feelings
Action items:
• Complete Reframe's mindfulness assessment to identify your stress patterns
• Practice at least one mindfulness exercise daily using the app
• Identify your top 3 stress triggers and develop coping strategies for each
• Create a "stress toolkit" of go-to techniques for difficult moments
• Set up environmental cues (meditation corner, calming music playlist) to support your practice
Reframe's mindfulness and meditation exercises are grounded in neuroscience research and designed specifically for alcohol habit change (Reframe Platform).
Navigating social situations without alcohol requires preparation and strategy. Use November and December to practice new social behaviors and communication strategies.
Social preparation checklist:
• Communication scripts: Prepare responses for when people ask why you're not drinking
• Alternative activities: Suggest non-drinking social activities (morning coffee, fitness classes, cultural events)
• Support person: Identify a trusted friend or family member who can support your goals
• Exit strategies: Plan how to leave situations that become uncomfortable
• Celebration alternatives: Find new ways to mark achievements and special occasions
Sample responses for social situations:
• "I'm doing Dry January to reset my health goals"
• "I'm the designated driver tonight"
• "I'm taking a break from alcohol to see how I feel"
• "I'm participating in a wellness challenge"
• "I'm focusing on my fitness goals right now"
Action items:
• Practice your communication scripts with trusted friends or family
• Research alcohol-free social venues in your area
• Plan alternative celebration methods for New Year's Eve
• Identify potential challenging social situations and develop strategies for each
• Use Reframe's community forums to get advice from others who've navigated similar situations
Reframe's approach is grounded in neuroscience and behavioral psychology. The app's evidence-based behavior change program is designed to help users understand the science behind alcohol's effects on the brain and develop healthier coping mechanisms (Reframe Why Choose).
Key program components:
• Daily science-backed lessons about alcohol and the brain
• Progressive skill-building activities
• Personalized insights based on your usage patterns
• Behavior-change science resources
• Regular assessments to track your progress
Reframe's drink tracking and analytics features provide detailed insights into your drinking patterns, helping you identify triggers and measure progress. The app's sophisticated tracking system goes beyond simple drink counting to provide meaningful behavioral insights.
Tracking features:
• Detailed drink logging with customizable categories
• Mood and energy level tracking
• Sleep quality monitoring
• Craving intensity and frequency tracking
• Progress visualization with charts and graphs
• Milestone celebrations and achievement badges
When cravings hit, Reframe provides immediate support through evidence-based craving management tools. These tools are designed to help you ride out difficult moments without reaching for alcohol.
Available tools:
• Guided breathing exercises for immediate relief
• Interactive games to distract and refocus your mind
• Journaling prompts to process emotions
• Progressive muscle relaxation techniques
• Mindfulness meditations specifically for cravings
• Emergency support features for crisis moments
Social situations can be the biggest obstacle to Dry January success. Reframe's community provides real-world strategies and support from people who understand these challenges.
Reframe solutions:
• Community forums with social situation advice
• Role-playing exercises in the app
• Success stories from other users
• Scripts and conversation starters
• Buddy system for accountability
Many people drink out of habit or boredom. Reframe helps you identify these patterns and develop healthier alternatives.
Reframe solutions:
• Activity suggestions for different moods and situations
• Habit replacement strategies
• Mindfulness exercises to sit with boredom
• Creative challenges and goal-setting activities
• Community events and group challenges
Stress is a major trigger for alcohol use. There has been a notable increase in mortality associated with alcohol-associated liver disease, particularly in women, highlighting the importance of addressing stress-related drinking (Nature Digital Medicine).
Reframe solutions:
• Comprehensive stress management toolkit
• Emotional regulation techniques
• Trigger identification and management
• Professional resources and referrals when needed
• 24/7 support through the app's coaching features
While this checklist focuses on Dry January preparation, Reframe is designed for long-term behavior change. The app's 120-day program extends well beyond January, helping you build sustainable habits that last.
Reframe's approach is based on neuroscience research showing that it takes approximately 66 days to form a new habit. The app's program is designed to support you through this critical period and beyond.
Long-term success factors:
• Consistent daily engagement with the app
• Regular community participation
• Ongoing goal refinement and adjustment
• Celebration of milestones and achievements
• Integration of mindfulness practices into daily life
As you prepare for Dry January, also consider your goals for February and beyond. Reframe's flexible approach allows you to continue with complete abstinence, moderate drinking, or any approach that works for your lifestyle and health goals.
Post-January planning:
• Reflect on your January experience and lessons learned
• Set new goals for February and beyond
• Continue using Reframe's tools and community support
• Consider extending your alcohol-free period if you're feeling good
• Develop a long-term relationship with mindful drinking practices
Reframe represents the cutting edge of digital health technology for alcohol reduction. Health and wellness apps have expanded to include addiction recovery apps, specifically those aimed at helping users reduce or quit alcohol consumption (Reframe Alternatives).
The app's neuroscience-based approach sets it apart from simple tracking apps. By combining behavioral science, community support, and personalized coaching, Reframe addresses the complex psychological and social factors that influence drinking behavior.
Innovative features:
• AI-powered personalization based on user data
• Real-time craving support and intervention
• Gamification elements to maintain engagement
• Integration with health and fitness tracking
• Evidence-based content updated regularly
Don't wait until January 1st to begin your journey. Starting your preparation now gives you the best chance of success and allows you to enter the new year with confidence and momentum.
Your next steps:
1. Download the Reframe app today
2. Complete your initial setup and assessment
3. Begin working through this checklist systematically
4. Engage with the community and start building connections
5. Practice using the app's tools and features
6. Stock up on non-alcoholic alternatives
7. Set your January goals and create your support plan
Reframe is designed to change the way users think and drink using neuroscience, combining science, an evidence-based behavior change program, tools, and a supportive community to help users achieve their goals (Reframe Why Choose). With over 23,557 reviews and millions of downloads, the app has proven its effectiveness in helping people build healthier relationships with alcohol (Reframe Mindful Drinking).
Dry January 2026 can be your most successful yet with proper preparation and the right tools. By following this comprehensive checklist and leveraging Reframe's evidence-based approach, you're setting yourself up for success not just in January, but for long-term positive change in your relationship with alcohol.
Remember, the goal isn't perfection - it's progress. Reframe's supportive community and comprehensive toolkit will be there every step of the way, helping you navigate challenges, celebrate victories, and build lasting healthy habits.
Start your preparation today, and make 2026 the year you take control of your relationship with alcohol. With Reframe's neuroscience-based approach and your commitment to preparation, you have everything you need to succeed (Reframe Platform).
Dry January is a month-long challenge where participants abstain from alcohol for the entire month of January. Preparing in advance is crucial because research shows that proper preparation can boost success rates significantly. Given that excessive alcohol use causes approximately 140,000 U.S. deaths annually and is linked to liver disease, heart disease, and cancer, taking time to set up support systems and strategies before January 1st gives you the best chance of success.
Reframe is a neuroscience-based alcohol reduction app developed with hundreds of medical and mental health experts that offers comprehensive preparation tools for Dry January. The app provides evidence-based behavior change programs, community support, goal-setting features, and craving management tools. With over 3 million downloads and having helped eliminate over 300,000 drinks per month, Reframe combines scientific research with practical tools to support your alcohol-free journey.
The 7 essential preparation steps include setting clear, measurable goals within the app, engaging with Reframe's supportive community, learning about neuroscience-backed craving management techniques, and familiarizing yourself with the app's tracking tools. Other important steps involve identifying your personal triggers, creating alternative coping strategies, and establishing accountability measures through the platform's social features.
Reframe uses evidence-based neuroscience to help users understand how alcohol affects the brain and develop healthier drinking habits. The app has invested over 10,000 hours in research and collected over 2 million data points to create personalized behavior change programs. Unlike simple tracking apps, Reframe combines scientific understanding with practical tools, community support, and expert-developed content to address the psychological and physiological aspects of alcohol use.
Yes, Reframe offers multiple tools for managing alcohol cravings, including their innovative product Liquid Luck, the first non-alcoholic drink specifically designed to ease alcohol cravings. Liquid Luck is infused with ingredients like L-glutamine to support brain health, stabilize mood, balance blood sugar, and reduce cravings. The app also provides neuroscience-based techniques and community support to help users navigate challenging moments during their alcohol-free month.
Starting with Reframe before January 1st is highly recommended for better success rates. Early preparation allows you to familiarize yourself with the app's features, connect with the community, set up your goals and tracking systems, and develop coping strategies before the challenge begins. This preparation period helps you build confidence and establish routines that will support you throughout Dry January, rather than trying to learn new tools while simultaneously managing the stress of a new commitment.
1. https://www.joinreframeapp.com/
3. https://www.joinreframeapp.com/drdrew
4. https://www.joinreframeapp.com/landing-pages/alternatives-to-sunnyside
5. https://www.joinreframeapp.com/landing-pages/mindful-drinking
