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Dry January tracker
Thirty-one days, one tick at a time. Tap each alcohol-free day here, or print the sheet and put it on the fridge.
Tap a day in the grid below each time you finish it without a drink, or press Print the 31-day sheet for a paper version. Your ticks are saved in this browser. It's free and works for any alcohol-free month.
This runs entirely in your browser. Nothing you type is sent anywhere, and there is no account.
01How to use the tracker
- Tap a day when you've finished it without a drink. Tap again to undo. Your ticks are saved in this browser.
- Or print it. Press “Print the 31-day sheet” and fill a circle each evening.
- Missed a day? Leave it empty and keep going. Twenty-eight dry days is still twenty-eight dry days.
02Making it to the 31st
- Decide what you'll drink instead before the first evening out. Having an answer ready removes most of the awkwardness.
- Tell one person. A month is easier when somebody else knows you're doing it.
- Tick the day at the same time each evening. The tick becomes a small ritual of its own.
If you drink heavily or every day, stopping suddenly can be unsafe. Please speak to a doctor before starting an alcohol-free month.
03What Dry January is
Dry January is a month without alcohol, done in January. The campaign was started in 2013 by the UK charity Alcohol Change UK, and the idea has since spread well beyond Britain. People do it to reset after December, to see how they feel without drinking, or simply to prove to themselves that they can.
You don't need to sign up to anything to take part. All you need is a start date and a way to mark the days, which is what this page is for.
04The rules (there is really only one)
No alcohol from 1 January to 31 January. Everything else is up to you:
- Alcohol-free beer, wine and spirits are fine if they help. Check the label; “alcohol-free” usually means under 0.5%.
- Starting late is fine. If you begin on the 3rd, run to 2 February. Thirty-one days is thirty-one days.
- One slip doesn't end it. Leave that day empty and carry on.
05What to expect, week by week
Everyone's month is different, but the difficult moments tend to arrive on a schedule. Knowing them in advance makes them easier to walk past.
| When | The hard part | What helps |
|---|---|---|
| Days 1–7 | Habit, more than craving: the drink that marks the end of the day | Replace the ritual. Same glass, same time, different drink. |
| Days 8–14 | The first social evening | Decide your order before you arrive, and tell one person what you're doing. |
| Days 15–21 | Boredom: the novelty has gone and the end is still far off | Count what you've saved, and plan something for the weekend that doesn't revolve around a bar. |
| Days 22–31 | “I've basically done it” | Look at the row of ticks. The last ten are the ones that make it a month. |
06What to drink instead
- At home: sparkling water with citrus, iced tea, kombucha, a good tonic with lime.
- At a bar: alcohol-free beer, a virgin mojito, soda and bitters (bitters contain a trace of alcohol; skip them if you want none at all).
- At dinner: alcohol-free sparkling wine, or simply the nicest soft drink on the menu.
The aim isn't to find a perfect substitute. It is to have an answer ready when someone asks what you're having.
07What to do on 1 February
The month ends; the question is what you keep. Before you have your first drink, look back at the sheet and ask what you noticed: sleep, mornings, mood, money. Some people go back to how they drank before. Many keep a rule or two, such as no drinking on weeknights, or carry on counting. If you want to keep going, the sobriety calculator picks up where this tracker stops.
08A safety note
If you drink heavily or every day, stopping suddenly can cause withdrawal and can be dangerous. Please speak to a doctor before starting an alcohol-free month.
09How we made this
We build Habbles, a habit tracker with a quit counter and a 30-day alcohol-free challenge. The tracker on this page stores your ticks in your own browser and sends nothing to us. “Dry January” is a registered trademark of Alcohol Change UK; this page is an independent tracker and is not affiliated with the charity.
10Questions
What is Dry January?
It is a month without alcohol, done in January after the holidays. People use it to reset their habits and to see how they feel without drinking.
Can I use this tracker in another month?
Yes. The grid has 31 days and no dates, so it works for any dry month, including Sober October.
Does it count if I slip once?
That's up to you. Most people leave that day empty and carry on, rather than starting the month again.
Is there an app version?
Yes. Habbles has a 30-day alcohol-free challenge that ticks itself when you link it to a “No alcohol” habit, and shows the day count on your Lock Screen.
When does Dry January start and end?
It runs from 1 January to 31 January. If you start late, simply run for 31 days from your own start date.
Is there a printable Dry January tracker?
Yes. Press “Print the 31-day sheet” on this page. It has one circle per day and prints on A4 or US Letter, or saves as a PDF.
Does alcohol-free beer count in Dry January?
Most people say yes. Check the label if you want to avoid alcohol completely, since some “alcohol-free” drinks contain up to 0.5%.
What happens if I drink once during Dry January?
Leave that day unticked and continue. A month with one slip is still a month with thirty dry days.
Sources
A dry month that counts itself
In Habbles, link the dry-month challenge to a “No alcohol” habit and every clean day is ticked for you, with the count on your Lock Screen.
Download on theApp Store