31-Day Dry January Tracker

Thirty-one days is an experiment, not a test you pass or fail. This tracker turns an alcohol-free month into a record: how you slept, what the cravings were like, what you saved, and what you want to keep afterwards.

The pages are numbered, not dated, so you can start on any day. A slip gets a cross and the month carries on, without starting again at day 1. Each week opens with a short page of science from the series, with its evidence labels, and a clear note on when to talk to a doctor rather than pushing through alone.

How it works

1. Day 0Answer three safety questions, plan your hard moments and write down where you are starting.
2. Every dayA short check-in: alcohol-free or not, cravings, sleep and mood.
3. Every weekRead the science page and review the week. On day 31, measure again and plan February.

What you get

• 31 daily check-in pages, numbered rather than dated, so you can start on any day
• 5 weekly science spreads with the series' evidence labels, each with a "talk to a doctor if" box
• Day 0 set-up: three safety questions, a 6 p.m. menu, plans for the hard moments, standard drinks, and a letter to yourself for day 31
• Weekly reviews, a halfway check-in, a Day 31 re-measure and a page for when the numbers barely moved
• A February plan: how you'll drink next, when to change roads, and a February tracker
• 7 tool pages: surfing a craving, before a party or a hard evening, comebacks, a slip plan and a card for the doctor
• Worked examples from Ben, 52: his Day 0, a hard night and a week 1 review with one slip
• Safety pages: when to call emergency services, where to find help, and a quick lookup