Dry January tracker

The sheet starts on Friday 1 January 2027 and runs for 31 days, one numbered box per day, each with its own date. Tick the box each evening you did not drink. A missed day stays blank, so the sheet shows the month as it went, not as you hoped it would go.

You can change the start date and the length if you want a shorter trial run in December, or a month that starts later. Nothing you type leaves your browser. Print it, save it as a PDF, or download the dates as a CSV for a spreadsheet.

Dry January is a month without alcohol, from 1 to 31 January. It is run by the UK charity Alcohol Change UK, which offers a free app called Try Dry for tracking it. This page is not part of that campaign and is not endorsed by it. It is a plain paper calendar for anyone doing the month, wherever they are.

The rule is simple to state: no alcohol for the month. The questions come later, so settle them before the 1st:

Alcohol Change UK warns that people who are clinically dependent on alcohol can die if they suddenly stop drinking completely. If you drink heavily every day, or get shaky, sweaty or anxious when you go without, do not stop suddenly. Talk to a doctor or a local alcohol service first, who can help you cut down safely.

January 2027 has ten Saturdays and Sundays in it, and the first weekend falls on the 2nd and 3rd, before the month has settled. For most people the hard days are not the quiet weeknights but the evenings with a reason to drink. Look at the calendar now and mark the dinners, matches and birthdays. Each one needs a plan before it arrives: what you will order, and when you will leave.

The sheet has two lines at the bottom for exactly this: why you are doing it, and what you will do if you miss a day.

Thirty-one dry days show you where alcohol sat in your weeks: which evenings, which people, which moods. That is useful information. It is not a health check, and this tracker makes no promise about sleep, weight or anything else.

For a reference point after January, the NHS advises adults not to drink more than 14 units a week on a regular basis, spread over three or more days, with several drink-free days each week. The alcohol units calculator on this site counts your usual week in units.

The month ends, the habit does not have to. An avoid habit in BeHabitual works the same way as this sheet: each evening you confirm you held, the month grid shows the run, and a missed day shows as missed. You can also keep a count of dry days with the sobriety calculator if you are going further than a month.