Dry (or Dry-ish) Challenges
From dry days to one-week pauses to dry months, people can choose many different ways to cut back.
Do you want to have a healthier relationship with alcohol?
Reduce the risk of cancer and several other diseases by cutting back. Benefits aren’t limited to January, and they don’t require complete abstinence. No matter the month, you can try a Dry (or Dry-ish) challenge.
*If you drink heavily, seek guidance from your care provider on how to safely reduce consumption and reduce cravings.
We know that when it comes to alcohol, less is better. But, there are many ways to get there. What’s right for you?
With a Dry Challenge, you can try a month without alcohol.
With a Dry-ish Challenge, your goal is to make a plan to simply reduce the amount you drink. That might mean fewer drinking days in the month, fewer drinks on the days you do drink, or choosing lower-alcohol options.
Learn more about options for care for alcohol cravings and alcohol use disorder here
A Practical Guide: 5 Things to Do—and 5 to Avoid—During Drinking Breaks
Why Dry (or Almost Dry) January Can Feel Harder Than Expected... and what can help
Tips for planning a successful challenge
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If you are a heavy drinker — consuming more than 5+ drinks per day — stopping drinking altogether can be unsafe for your health. Consult your primary care provider for assistance and advice.
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Treatment options are available to help you curb or eliminate cravings. Rather than white knuckle, discover your treatment options, and set up supports that can help you with underlying reasons for drinking.
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Consider how many drinks per day is a reasonable goal for you. Can you consume drinks with less alcoholic content? Can you find an activity to replace your drinking?
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It helps to have family, friends or support services to help you during your challenge. If you have a friend who is taking a challenge to rethink their drinking, be supportive of them.
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Start a journal and keep track of your drinking, tricks that work to help you stay on track, and any signs of health benefits. Go easy on yourself and know that any amount of reduction is a success.
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Articles & Resources
KnowAlcohol.ca is a practical tool for understanding what cutting back on alcohol can look like in real, tangible terms. It allows you to see changes not just as abstract health goals, but as concrete outcomes—such as money saved, calories avoided, and reduced health risks over time. The calculator tool is great, plus they offer resources, tips, and more!
CBC’s The Nature of Things: Proof — The New Science of Alcohol
This documentary takes a clear, evidence-based look at what current research says about drinking and health, including whether any amount is truly “low risk.” A helpful watch if you want to understand the science — and give yourself plenty to think about.
Maureen Palmer: You Don’t Have to Quit: 20 Science-Backed Strategies to Help Your Loved One Drink Less
If someone in your life is cutting back or taking a break, this book offers practical, science-backed ways to be supportive — without pressure or ultimatums. Many readers also find it helps them reflect on their own drinking and approach to difficult conversations.
Washington Post: Dry January? Sometimes Drinking is Part of the Solution
This episode of the Reasonably Optimistic podcast explores alternatives to abstinence-only approaches to change. Journalist Katie Herzog discusses her book “Drink Your Way Sober” and introduces options like the Sinclair Method, offering a thoughtful look at how reducing or changing drinking can take many different forms.
MedPage Today: “Dry January” Offers a Shot of Stigma
This opinion piece is a useful reminder that drinking choices are shaped by context, not character. It challenges the idea that abstaining is virtuous while drinking is a failure — and encourages more respect for the many reasons people pause, reduce, or don’t change at all.
Consumer Affairs: Why Americans Are Rethinking Dry January
This article looks at why more people are moving away from all-or-nothing challenges and choosing moderation instead. It highlights a growing shift toward smaller, more sustainable changes — like “Dry-ish” or “Damp” January — that feel more achievable.
NPR: Guide to Taking a Break from Alcohol
This resource from NPR Life Kit offers articles, newsletters, podcasts, and tips for anyone considering a break from drinking, including what to expect in the first few weeks, how to handle social pressure, and how to help a child whose parent is struggling.