There’s something about the first warm days of the year, isn’t there? Blue skies, sunshine, the smell of barbecues drifting through the air… and for many of us, that familiar tug — this is what we do, we drink.
Bank holidays, long weekends, and patio season are deeply tied to drinking culture. Rosé in the sun, beer with friends, cheers to a day off work — it’s hard to separate the event from the alcohol because, for years, they went hand-in-hand.
Why Do These Moments Feel So Triggering?
It’s not about the drink itself — it’s the cues and associations your brain has built over time.
✔ Sunshine = Aperol Spritz
✔ BBQ = Cold beer
✔ Friends gathered = “Just one”
✔ Day off = Permission to overdo it
Your brain expects the reward, and when it doesn’t come, it feels… uncomfortable, even disappointing. That’s normal. It’s just a learned association — not a craving for alcohol but a craving for the feeling you think alcohol will create.
So, How Do You Navigate These Tricky Moments?
Here are my top tips for breaking the cycle and building new, alcohol-free traditions this season:
1. Get Clear on the Feeling You’re Chasing
Ask yourself: What do I think that drink will give me?
Is it relaxation? Connection? Fun?Once you know, you can find other ways to meet that need — on your terms, without the regret.
2. Change the Cue, Change the Outcome
If sitting in your usual spot with your usual people is too loaded, change it up:
✔ Meet friends for a walk, paddle, or picnic instead of sitting at a bar.
✔ Host a brunch or coffee date instead of a late-night gathering.
✔ Head to nature — it’s hard to romanticise alcohol when you’re swimming in a lake or hiking through a forest.
3. Bring (or Order) a Drink You’re Excited About
Patio season is sensory — cold glass, ice cubes clinking, the feeling of treating yourself. You can still have that:
✔ Alcohol-free bubbly
✔ Fancy mocktails
✔ Iced herbal teas or kombucha in a beautiful glass
Give your brain something that feels special but keeps you aligned with your goals.
4. Plan Your Exit — or Stay Powerfully
✔ Pre-plan what you’ll say if someone questions your choice — simple, confident: “I’m good with this, thanks.”
✔ Decide when you’ll leave — “I’ll stay for two hours, then head home for a bath and early night.”
✔ Or flip the script — be the one who hosts, sets the tone, and shows everyone how good AF living can be.
5. Visualise It First
It sounds simple, but take 5 minutes that morning to see yourself moving through the day with confidence:
✔ Laughing with friends
✔ Holding your AF drink
✔ Waking up proud and clear-headed
Your brain will feel like it’s already done it — and that makes it easier to follow through.
3 Easy, Patio-Perfect AF Mocktail Recipes
🌿 Cucumber Lime Spritz
1/2 cucumber, sliced
Juice of 1 lime
200ml sparkling water
1 tsp honey or agave
Ice & fresh mint for garnish
✨ Strawberry Basil Fizz
3 strawberries, muddled
3 basil leaves, torn
150ml kombucha or soda water
1 tsp maple syrup
Ice & basil sprig for garnish
🍊 Coconut Orange Cooler
150ml coconut water
50ml fresh orange juice
50ml pineapple juice
Ice & toasted coconut rim for extra flair
Final Thoughts
These moments aren’t just about getting through — they’re about creating new evidence. Every alcohol-free bank holiday, every sunny patio session without a drink, proves you don’t need alcohol to belong, relax, or have fun.
One day, those cues will shift. Sunshine won’t mean “I need a drink” — it’ll mean “I feel good just being here.”
And trust me, that freedom feels better than any rosé ever did.
Need support rewriting your story around alcohol?
My 1:1 coaching, online group, and self-paced courses are here to help. Let’s navigate this together.
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