Big, restrictive New Year resolutions are getting a bit stale. As 2026 gets underway, a fresher, friendlier approach to health and wellbeing is stepping into the spotlight. Enter sustained swaps: small, enjoyable changes that fit seamlessly into everyday life. Forget the dramatic lifestyle overhauls.

We spoke with behavioural change expert, Dr Heather McKee, to uncover the five simple swaps we should be making in 2026, all rooted in behaviour science and everyday rituals.

The rise of the repeatable habit

New research reveals Brits are increasingly choosing moderation and consistency over extreme resets. Rather than committing to short-term challenges like Dry January or all-or-nothing lifestyle overhauls, many are opting for realistic, repeatable swaps they can build into their daily routines and carry through the year.

Take caffeine habits. Over a third (37%) of millennials have swapped their morning coffee for matcha, signalling a growing appetite for balanced energy boosts that feel easier to maintain long term. Instead of cutting caffeine altogether, many are choosing flavour-led swaps that better support how they want to feel throughout the day.

It’s the same for alcohol habits. While just 17% of Brits planned to take part in Dry January, 21% said they plan to reduce their alcohol consumption across the year, rising to 34% of millennials. Less 'never again,' more 'not tonight.'

According to behavioural change expert Dr Heather McKee, this shift makes perfect sense.

“The most sustainable habits are the ones you actually enjoy,” says Dr McKee. “We’re seeing people move away from restriction and towards small, joyful swaps that feel easy to repeat. When something tastes good and fits into everyday life, it stops feeling like a ‘health choice’ and starts becoming a habit.”

Dr McKee’s five swaps to make in 2026

1. Swap ‘I have to’ for ‘I choose to’

The language around habits matters. Framing choices as something you choose, rather than something you should, reduces pressure and guilt - and makes you far more likely to stick with them.

2. Swap transformation for consistency

Forget dramatic overhauls. Focus on what you can repeat most days. A clean deck barista drink in your morning coffee, or a breakfast made with recognisable, flavour-led, kitchen cupboard ingredients, will always outperform a 'perfect' plan that fades by February.

3. Anchor new choices to existing rituals

Habits stick best when they ride on routines you already have - your frothy morning coffee, breakfast bowl, afternoon pause, or evening wind-down. Upgrading what you choose within those moments is far easier than creating new routines from scratch.

4. Swap sacrifice for deliciousness

If a swap feels like a downgrade, it won’t last. Choosing options that feel indulgent and full of flavour, makes consistency effortless. People repeat what they enjoy.

5. Swap ‘fixing yourself’ for filling your cup

The most lasting habits support energy and enjoyment, especially on busy days. Asking “does this add something to my day?” leads to more balanced, compassionate choices. No rules. No restriction. No self-critique required.

Need some alcohol-free inspiration?

Cutting back in 2026 doesn’t mean settling for boring drinks. Try these alcohol-free, coffee-based creations from award-winning mixologist, Matt Hollidge. They’re proof that flavour doesn’t need a buzz.

1.      Pistachio Date Latte: Breakfast in a cup. Our Pistachio Barista and Ultimate Granola team up in this naturally sweet, comforting morning boost.

2.      The Overnight: A mixologist’s take on overnight oats. Sweetness balanced with coffee and lemon makes this the silky breakfast treat you didn’t know you needed.