As Dry January comes to a close, many of us are reflecting on our relationship with alcohol and considering how to maintain a balanced lifestyle moving forward. Whether you’ve spent the month abstaining or just cutting back, resetting your alcohol habits can lead to lasting positive changes. Here are 10 steps to help you maintain that momentum and create a healthier, more mindful approach to drinking year-round.

1. Reflect. The most important part of the Dry January challenge is the personal insight we can gain about our own relationship with alcohol. 2. Set a goal. Big goals like ‘cutting down’ are great, but often it’s the small changes that make the most impact. 3. Keep a diary. Before you start making any drastic changes, it’s helpful to know exactly how you usually drink on a weekly basis. “I suggest keeping a drinks diary to understand what you are drinking, in what quantity, where and when. After a week or two, you’ll have a picture of your habits,” advises Callander. “This will help you understand where to cut down, as well as allowing you to measure your progress.”.

4. Buy less at the shops. “It can be tempting to buy in bulk when we’re at the shops, but this makes it easy to drink more than you planned,” says Callander. “For that reason, think about your goals and only buy what you’re planning to drink.”. 5. Plan non-drinking activities. “If you know you’re prone to drinking a lot on the weekend, think about how you can limit that,” says Piper. “This might be picking up a new hobby, doing activities that don’t revolve around alcohol or connecting with others who are trying to cut back to share the experience.”.

6. Choose no and low-alternatives. 7. Download the MyDrinkaware app. 8. Make your intentions known. “Whether you are taking a break completely, or just having some time off, it’s a good idea to tell your family and friends,” recommends Tyrell. “Frequently reminding yourself and the people close to you why you want to stop or cut back your drinking can help keep you on track, and may even encourage someone else to cut down.”.

9. Identify your triggers. 10. Have a support network. “You could even make a joint plan with your partner, friends or colleagues,” suggests McLaughlan. “Last year, Curb undertook a study funded by the government’s research and innovation body, InnovateUK. “We found that when users gave up alcohol in groups or told others that they were giving us alcohol, they experienced an increase in their will power. It was almost as if they were able to selectively harness the power of peer pressure as they didn’t want to let others down by drinking.”.