Free · printable · no sign-up · nothing is stored
The 31-day alcohol-free challenge: one small task a day
Thirty-one days, thirty-one small things to do, and a box to tick for each one. Made for Dry January 2027 (Friday 1 to Sunday 31 January), and it works as a 30-day no alcohol challenge in any month.
Quick answer. Drink no alcohol for 31 days and do one small task each day: week 1 clears the house and plans the evenings, week 2 builds sleep and social habits, week 3 handles cravings and weekends, week 4 reviews what changed and plans February. Print the list and tick each day off.
The checklist
Tick boxes are for your screen only: nothing is saved or sent, and they clear on reload. For a record, print it.
Three rules for the challenge
- No alcohol for 31 days. Decide your grey areas (0.0% drinks, cooking wine) on day 1. The rules guide helps.
- One task a day, small is fine. If a task doesn't fit your day, swap it for any other on the list.
- If you slip, carry on tomorrow. Don't restart. What to do the next morning.
Want one prompt a day as a PDF calendar instead? Print the Dry January 2027 planner. Want more ideas? Read 31 Dry January tips, easy mocktail recipes, or start at what is Dry January?
Free in January: 30 Quiet Days. One short email each morning from 1 January 2027, with one small thing to try. You don't have to be sober to join, and you can leave with one click. Save my free place
Safety first
- If you drink heavily or every day, talk to a doctor before you stop. Stopping suddenly can be dangerous.
- This page is not health or medical advice. It is a free tool for people taking a month off.
- Need support now? Find a free helpline in your country at findahelpline.com.
Questions people ask
What is a 31-day alcohol-free challenge?
A month with no alcohol, with one small task each day to make it easier: clearing the house, planning Fridays, trying new drinks, noticing sleep and money. It fits Dry January, which runs from 1 to 31 January.
Can I do it as a 30-day no alcohol challenge in another month?
Yes. Start on any day and work through the tasks in order. Skip the date column; the tasks don't depend on the calendar.
Is there a printable PDF?
Print this page from your browser: the header, footer and buttons are hidden and the checklist fits on paper. Choose "Save as PDF" in the print window to keep a PDF.
Are my ticks saved?
No. Nothing you tick is sent or stored, so ticks clear when you reload the page. Print it and tick on paper if you want to keep a record.
What if I drink during the challenge?
Carry on with the next day's task. One drink doesn't undo the month; note what led to it and change one thing.
Rather spend the 31 days somewhere quiet?
The Quiet Month is a calm month away for up to four guests, each in their own flat: slow mornings, daily movement, shared meals and long evening talks, with no alcohol, no smoking and no drugs. It is not medical and not therapy. The first month starts on 1 January 2027; the programme fee is US$10,000 and your flat is extra. Email me first at info@thequietmonth.com, apply (about five minutes, free, no commitment) or book a free 20-minute call.
The Quiet Month team