100 Days Your Way: the free 100-day alcohol experiment

100 Days Your Way is a new guided experiment by Alcohol Change UK that helps you understand more about your drinking habits. And best of all, it’s completely free!

In 100 days, you’ll understand how habits work and build the confidence to create new routines around your drinking. Whether you want to drink less, take more days off, change when or why you drink, explore going alcohol-free, or simply feel more aware and in control of your relationship with alcohol, tracking your progress over the 100-day experiment will help you get started.

There’s no pass or fail, and you don’t have to be alcohol-free for 100 days. 100 Days Your Way is your chance to experiment. There’s no expectation that everything you try will work. What matters is what you learn along the way.

Could 100 Days Your Way be for me?

Consider this experiment if you:

  • Are curious about your relationship with alcohol and want to explore when, why and how you drink over the 100 days
  • Want to make a change to your drinking but don’t know where to start
  • Have made changes before or attempted an alcohol-free challenge, but found them hard to stick to
  • Want to experiment with changes without stopping drinking completely

How does it work?

100 Days Your Way takes you through 10 stages with each stage building on the one before it. Every 10 days, we’ll introduce something new for you to explore. We’ll help you notice the situations that shape when and why you drink alcohol, understand what might be driving your habits, and experiment with practical ways to make a change.

What can I expect?

You won’t be doing it alone. Throughout the 100 days, we’ll be landing in your inbox with expert insight, practical tips, tools and stories about real-life experiences to guide you along the journey, including:

  • Understanding habits with our medical expert Dr Jeevan Fernando
  • Real stories from people, bringing the ideas you’re exploring to life
  • Evidence-based content to guide you through the 100 days
  • Free, premium companion app, Try Dry® to track your progress

Day 100 isn’t the finish line. The aim is to come away with a better understanding of your drinking habits by taking part.

Get started with 100 Days Your Way

Fill in our quick form to get started. Remember to double-check the email address you’ve entered is correct to ensure you receive your emails. Look out for your welcome email, which will provide information on when you can expect to hear from us next.

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Withdrawal symptoms information

Warning!

While 100 Days Your Way is not an alcohol-free challenge, it still may not be suitable for everyone and is not designed as a substitute for alcohol treatment.

People who are clinically alcohol dependent can die if they suddenly, completely stop drinking. If you experience fits, shaking hands, sweating, seeing things that are not real, depression, anxiety, or difficulty sleeping after a period of drinking and while sobering up, then you may be clinically alcohol dependent and should NOT suddenly, completely stop drinking.

But you can still take control of your drinking. Talk to a GP or your local community alcohol service who will be able to get help for you to reduce your drinking safely. Find out how to seek support here.

Frequently asked questions

No, you don’t have to be alcohol-free for 100 days, unless that’s a goal that you’d like to set yourself alongside the experiment. The most important thing is to track your experience and reflect along the way.

No. You might already know that you want to make a change, or you might simply be curious about your drinking. 100 Days Your Way gives you time to understand your habits, try different approaches and work out what feels right for you.

Absolutely! If you want to see what a longer break from alcohol does for your health, wellbeing and life, or you want to explore going alcohol-free permanently, you can take part in this experiment to help you achieve that goal.

You can get started right away, any day of the year! Simply register your email address, and your experiment will run for 100 days from the day you sign up.

While 100 Days Your Way contains information about how habits form and how to break them, it is not designed as a replacement for specialist treatment. Therefore, it is not suitable for people who are clinically alcohol dependent (unless it is being recommended by your treatment provider as an add-on to your main treatment programme). If you think you may be drinking too much or are unsure if you are dependent on alcohol, we’d recommend talking to your GP to get advice around your drinking and best support options. If you’d like check your drinking levels, why not take our Check your drinking quiz? If you’re concerned about your drinking, take a look at our Get help page to see what support is out there.

When you register you will receive a welcome email from us, followed by 20 emails over the course of 100 days (that’s one email every five days). At the 100-day mark, you will be invited to join our monthly mailing list.

Check your spam or junk folder in the first instance and be sure to save [email protected] to your safe sender list. If you are still not receiving the emails, please get in touch with our team at [email protected] and we will sort it for you.

Don’t worry if you miss an email, there’s no falling behind with 100 Days Your Way. Just pick things up if you can when you’re ready.

Most people who take part in our challenges and programmes prefer to use the free Try Dry® app alongside them. We encourage you to track your progress throughout the 100 days in some way. You could use a paper journal if preferred, but features in the Try Dry® app make it easy to spot patterns with your drinking, journal using the notes function, monitor your wellbeing and reflect on what you’re learning as you go. It’s been designed using behaviour change science to act as a personal trainer in your pocket for your drinking habits.

Our other challenges are designed around a particular drinking goal. Try Dry® Anytime 31 days and the Dry January® challenge are both one-month breaks from alcohol that aim to give you a circuit breaker for your drinking, while the Cut Back Challenge helps you work toward a goal of drinking less over a four-week period. 100 Days Your Way is an experiment, which you can engage in separately or alongside another goal you have (e.g. an alcohol-free target or cutting down).

The experiment and all of the associated tools like the Try Dry® app are free and brought to you by Alcohol Change UK, the charity behind the Dry January® challenge, Try Dry® Anytime 31 days and Try Dry® Anytime Cut Back challenges.

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