The Ultimate Dry July Survival Guide
Dry July can feel like you've RSVPed "no" to life. But you don’t need to white-knuckle your way through the month.
This isn’t a detox. It’s a reclaiming. Of mornings. Of clarity. Of spontaneous night drives and next-day plans you actually follow through on.
Because when booze is off the table, a surprising thing happens - life opens up. No more pre-drinks math. No more Uber regret. No more “I’ll do it tomorrow” because your head’s pounding and your liver’s filing HR complaints.
This guide isn’t about saying no to fun.
It’s about saying yes to a different kind of buzz - the kind that leaves your mind expanded, not your stomach lining.
Here’s how to make it through Dry July not just sober, but seriously stoked.
Oh - and one more thing.
Dry July was started to support New Zealanders affected by cancer. If you’re feeling generous (or just grateful you’re clear-headed enough to remember your wallet), consider donating here.
Let’s get into it: here’s how to survive (and even love) Dry July.
1. Education & Mindset Prep
Know your “why.” Are you detoxing? Boosting sleep? Saving money? Write it down. A clear intention helps you stay on course. Terpenes are your sidekick—botanical mood enhancers that nod to your senses without booze.
2. Stock the Bar - Minus the Booze
Terps Mixed Pack & Sample Pack: Ready for every occasion
Electrolyte water & sparkling tea
Mood-boosting teas and kombucha
Place them at eye-level—this is your new kitchen hero squad.
3.Plan Social Moves (and Do the Things Booze Would've Cancelled)
Happy hour? Swap it for a sober ritual. Dry July is a portal—not a punishment. Try:
Mocktail brunch with friends
Creative cooking night or zero-proof cocktail class
Late-night drives with your favourite playlist and the windows down
Sunrise hikes or beach swims (because you can wake up early and want to move)
Deep chats under fairy lights, no slurred sidetracks
Spontaneous road trips—no one’s too hungover to drive
These aren’t just alternatives. They’re the things alcohol often steals from you. Welcome them back.
4. Craving Coping Toolkit
Walk it out or stretch
TV + tea pause: slow rituals beat fast cravings
Breathe Pause: 4-7-8 inhale/hold/exhale x5 cycles
Redirection: pick petting time, song time, puzzle time
5. Sleep as a Utility, Not a Reward
Bedtime routine matters more than what you skip.
Light candles or amber lights
Warm, caffeine-free drinks
Journalling on reflection
Without booze, your sleep becomes your superpower.
6. Gamify the Month
Mark days off in your favourite app
Share milestones with #WhereAreYouSipping
Reward yourself weekly (new socks, fancy tea, a bubble bath)
7. Plan Re-Entry
Dry July isn’t about forever—it’s an experiment in feeling better.
Once August rolls in, take a quiet moment to check in:
How did you feel without alcohol?
Which rituals would you keep?
What surprised you? Maybe it's weekly non-alc nights. Or just fewer mindless top-ups.
Either way, the reset doesn't have to stop on July 31.
TL;DR
Going dry doesn’t mean going dull - structure your month with rituals, not restrictions
Stock your space with drinks and tools that support the vibe
Do the things you can’t do hungover - sunrise hikes, deep chats, late-night drives
Cravings are normal; rituals are your reset button
Come August, keep what worked. Dry July isn’t forever - but clarity might stick around
