Dry January: Choose Your Own Path

January can feel like a reset button, but not everyone starts the year with the same goals, energy, or relationship with alcohol.

At Shatterproof, we believe there’s no “right” way to approach Dry January. Some people want a full break. Others want to be more mindful. Some are just curious. And some are simply tired.

Wherever you are, you deserve tools that meet you there.

Below are a few paths you can choose from this Dry January; each with supportive resources to help you move forward thoughtfully, without pressure or judgment.

Path 1: Take a Full Break

If you’re stepping away from alcohol this month, you’re not alone.

A break can offer space to notice how your body feels, how your sleep changes, and what fills the time alcohol used to occupy.

Helpful resources:

• Sober-Curious Resources - pick up a new habit you feel good about

• DIY Mocktail Bar - fill your cup without emptying your tank

• Sober Survival Guide - simple ways to keep alcohol out of the equation

Path 2: Get Curious

Not sure what Dry January should look like for you this year?
We created something fun and reflective to help you check in. No pressure, no judgment.

Our Dry January quizis inspired by the kind of pop-culture quizzes you’ve probably taken before — the ones that ask: Are you in a toxic relationship?

This time, the relationship is alcohol.

In just a few minutes, you’ll:

• Answer light-hearted questions about habits and vibes

• Get matched with a nostalgic, shareable meme that reflects your current “relationship status” with alcohol

• Walk away with a moment of insight — or at least a smile

Take the quiz

Whether you keep it private or share your result, it’s simply a chance to pause, reflect, and maybe see things a little differently this January.

Path 3: Focus on Conversations

For some, January is less about personal change and more about family, parenting, or supporting someone they love.

If alcohol or substance use shows up in your household, having informed, compassionate conversations matters. Check out our Caregiver’s Guide to Shatterproof Families which includes:

• How to Talk to Kids and Teens About Substance Use

• Signs to Watch For & When to Seek Help

• How to build trust instead of fear

Path 4: Do What Feels Sustainable

Dry January doesn’t have to be all-or-nothing.

Small changes count. Boundaries count. Awareness counts. And choosing what’s sustainable for you is a win.

Whether you’re cutting back, pausing, reflecting, or just learning — this month can still be meaningful.

No matter your path:

You deserve information that's grounded in evidence, support that's rooted in compassion, and the freedom to choose what works for your life.

We're here for all of it.