I’ve made New Year’s financial resolutions every year since 2014.

Every single year, I failed by February.

• 2015: “Save £5,000 this year” → Saved £340
• 2016: “Pay off all debt” → Added £800 more debt
• 2017: “Budget every month” → Budgeted in January, gave up by March
• 2018: “Build 6-month emergency fund” → Managed 2 weeks’ worth

The problem wasn’t my intentions. It was how I set the goals.

In 2020, I changed my approach. I set different types of goals – smaller, more specific, actually achievable.

Result: I saved £3,200, cleared two credit cards, and built a £1,000 emergency fund.

In this guide, I’ll show you how to set New Year financial goals that you’ll actually stick to in 2026.

What Is a No-Spend January?

A No-Spend January is a challenge you take on to not spend money on non-essential things for the whole month. This means only buying what you truly need, like food from the grocery store and paying bills.

You skip buying new clothes, eating out at fast food places, or shopping online for things you don’t really need. It’s all about saving money and cutting down on unnecessary spending.

This January challenge is a great way to start the new year right by focusing on your financial goals. You might want to save up for an emergency fund or have less money going out next month.

During this time, using gift cards you already have or finding free fun things to do can help you stick with it without feeling like you’re missing out. It’s perfect for anyone wanting to build good habits with their spending habits or try something new that helps them save a lot of money in just one month.

Why Do No Spend January?

Reason 1: Recover from Christmas Overspending

Christmas is expensive. By January, many people are skint or in their overdraft.

No Spend January helps you recover without taking on more debt.

Reason 2: Break Bad Spending Habits

Impulse buying. Mindless scrolling and purchasing. Buying lunch out every day.

A full month off from these habits helps break the cycle.

Reason 3: Save Money Quickly

Most people save £200-500 during No Spend January.

That’s a decent emergency fund or a chunk off debt.

Reason 4: Appreciate What You Have

You’ll use up food in your cupboards, wear clothes you forgot you owned, and find entertainment that doesn’t cost money.

It’s surprisingly refreshing.

Reason 5: Start the Year Right

There’s something motivating about starting January with good financial habits.

It sets the tone for the rest of the year.

Benefits of a No-Spend January

Helps build better financial habits

 No Spend January gets you into better money habits. Rather than giving in to spur-of-the-moment purchases—such an impulse buy if a chocolate bar at the till or a sudden concert ticket on social media—you take a moment to think if its actually necessary.

You begin to understand patterns in your personal financial behaviours. It could be that your spending increases every time you browse TikTok, or maybe coffee shops or online shopping are your downfall.

Reduces unnecessary spending

A No Spend January prevents you from purchasing unnecessary items and use the things you already have. For instance, you might opt to create fresh recipes with pantry items as opposed to dining out. Or rather than committing to new book purchases or concert tickets, consider attending free events or borrowing from the community library.

Boosts savings for future goals

Cutting down on unnecessary spending naturally leads to more money in your pocket. This extra cash can go straight into a high-yield savings account. A No Spend January gives you the perfect time to start saving for big dreams or needs down the line.

Setting aside savings every month adds up faster than many realise. For instance, if you save just £100 each month, by next year, that’s an additional £1200 plus any interest earned in a high-yield savings account.

Top Tips for a Successful No-Spend January

Set clear savings goals

Setting clear savings goals is the first step in a no spend month. Think about what you want to achieve by the end of January. Maybe it’s saving up for a holiday, paying off a bit of your credit card, or just having extra money in the bank.

A goal without a plan is just a wish. Keep this thought close during your no spend challenge It reminds us that our dreams can come true with planning and effort. Your savings goal acts as your north star, guiding every decision you make throughout this financial challenge.

Create and stick to a realistic budget

Making a realistic budget is your first big step. Look at how much money you have and where it needs to go. This means rent, bills, food… the lot. Then, see what’s left for savings goals by the end of the month.

Next, cut down on small spends that add up over time. Instead of buying coffee out or signing up for a new streaming service, put that cash into your savings. Keep an eye on these little things throughout the entire month of January.

Plan your meals in advance

Spending on the food shop is my biggest downfall! This step stops food waste and cuts down on buying snacks or eating out. Look for new recipes that are easy and cheap to cook at home.

It’s a fun challenge to use what you already have in your kitchen rather than shopping for more. Think of it as a treasure hunt that both saves money and prevents waste.

Plus, sharing homemade dishes with friends or family is a great time without spending much. Always plan your grocery trips with your meal list in hand – and stick to it!

This simple action will make sure impulse purchases don’t sneak into your trolley and derail your savings goals.

Avoid spending temptations

Avoid doing things that cause you to spend more money, this might mean deleting the Amazon app from your phone and avoiding shopping. You might find it easier to do your grocery shopping online and have it delivered (I love the Tesco £3 flexi saver option!), then you have more control over what you are spending and can avoid impulse shopping. 

Use gift cards or existing items

Dig into your wallet or drawers and you’ll likely find gift cards from last year. Many of us get these as presents but forget to use them. January is the perfect time to spend these cards instead of using cash or a credit card.

This way, you stick to not spending while still enjoying things like books from the local library or a game night at home with what you already have.

Money challenges don’t have to be boring when you can make your own rules

Also, take a good look around your house for items you haven’t used in a while. Maybe there are games, movies, or craft supplies that could keep you entertained without costing anything new.

Find free activities for entertainment

Search free free local activities in your area. Some museums have free entry, or there are plenty of green spaces around where you can do nice walks without spending a penny. Even have a picnic if the weather allows. 

There are many ways to entertain yourself and your family this No Spend January.

​Check out my post about free rainy-day activities for more ideas!

Track your progress daily or weekly

Keeping track of your progress is key. Do this every day or once a week. It’s like making a new habit during No-Spend January. You’ll see where your money stays in your pocket instead of going out.

Use a notebook, an app, or even TikTok to make sharing fun and keep yourself motivated. Seeing your savings grow over time is the best way to stay focused on your goals. Plus, it turns saving into a good time rather than just another task during this time of year.

Common Challenges and How to Overcome Them

Facing social pressures can make sticking to a no-spend month tough. For unexpected expenses, set aside a small emergency fund before starting.

Managing social pressures

Social pressures can make the first challenge of No Spend January feel hard. Your friends might want to go out, but you’re trying to save money. It’s okay to say no. Tell them about your saving goals.

Many might support you or even join in. If they plan something costly, suggest a free activity instead. This way, you keep up with your social life without spending.

Handling unexpected expenses comes next. It’s part of life, and having a plan can help you stay on track during No Spend January.

Handling unexpected expenses

Always have a small emergency fund if possible. Even a slight amount saved each month accumulates over time. This means if anything unexpected happens, such as your car breaks down or your washing machine breaks, you can get it fixed. 

Staying motivated throughout the month

Keeping up your drive for a No-Spend January might feel like the hardest part. One day, you’re all in, pumped to save money and cut costs. The next, temptations pop up everywhere – that coffee shop on your way to work starts calling your name or an online sale catches your eye.

Keeping track of every penny saved helps a lot here. Seeing the numbers climb can give you a real buzz. Think about setting small rewards for yourself too. Did you manage to avoid takeaways all week? Treat yourself to a movie night at home using one of those gift cards gathering dust.

Talking with friends about what you’re doing is key as well—especially if they’re doing something similar, like Dry January or trying to hit their own savings goals during this short period of time.

Sharing tips and celebrating milestones together make it easier and more fun. Plus, it turns saving money into a shared challenge rather than just another task on your list for the month.

The Rules: What You CAN and CAN’T Buy

This is where most people go wrong. You need clear rules BEFORE you start.

What You CAN Buy (Essentials)

✅ Rent/mortgage Obviously. This is non-negotiable.

✅ Bills (utilities, council tax, phone, internet) You need heating, electricity, water. Keep paying these.

✅ Debt repayments Keep paying your minimum payments on debts. Don’t default during No Spend January.

✅ Food shopping You need to eat. But shop smart – more on this later.

✅ Essential toiletries If you run out of toothpaste or toilet roll, buy it.

But don’t buy fancy new products. Use up what you have first.

✅ Petrol/transport to work If you need to get to work, you need to pay for transport.

✅ Prescriptions and medical needs Health comes first. Always.

✅ Essential childcare If you pay for childcare to work, keep paying it.

✅ Pet food and essentials Your pets still need to eat.

✅ Genuine emergencies Boiler breaks? Car tyre punctures? These are emergencies. Fix them.

What You CAN’T Buy (Non-Essentials)

❌ Clothes and shoes (unless genuinely essential – e.g. work shoes fall apart)

❌ Takeaways and eating out

❌ Coffee shop visits

❌ Alcohol (unless you already have some at home)

❌ New books, magazines, apps

❌ New subscriptions or services

❌ Home décor, candles, non-essential homeware

❌ Toys and games (unless it’s a birthday)

❌ Beauty treatments, haircuts (postpone for one month)

❌ Gym membership (if you don’t already have one)

❌ Online shopping (Amazon, ASOS, eBay – unless for essentials)

❌ Gifts (unless it’s a birthday you can’t avoid)

❌ Entertainment that costs money (cinema, bowling, etc.)

The Grey Areas (You Decide)

These depend on your personal situation:

🤷 Haircuts If you can postpone for a month, do. If you genuinely need it for work, it might be essential.

🤷 Gifts for birthdays If it’s your child’s birthday, obviously buy presents. If it’s a friend’s birthday, give a homemade gift or your time.

🤷 One meal out Some people allow themselves ONE meal out during the month as a pressure release valve.

I don’t recommend this, but if it’s the difference between completing the challenge or giving up, it’s worth considering.

🤷 Car MOT or servicing If it’s due in January, you have to do it. Budget for known expenses before the month starts.

How to Prepare for No Spend January

Don’t just wake up on 1st January and wing it. Prepare in December.

Before 31st December:

1. Stock up on essentials (late December)

• Toiletries you’ll need (toothpaste, toilet roll, shower gel)
• Pet food
• Any prescriptions you’ll need
• Basics like bin bags, washing powder

Don’t go mad and spend £200 stocking up. Just get the essentials you’ll definitely need.

2. Meal plan for the first week Plan meals using what’s in your cupboards first.

Make a shopping list for anything extra you need.

3. Tell people Warn friends and family that you’re doing No Spend January.

If they invite you out, they’ll understand when you say no.

4. Delete shopping apps Amazon. ASOS. eBay. Vinted. Delete them all.

It’s too easy to browse and impulse buy.

5. Unsubscribe from marketing emails You don’t need temptation in your inbox all month.

Unsubscribe from retail emails.

6. Move money to savings If you get paid in late December, immediately move your “savings goal” amount to a separate account.

Get it out of temptation’s way.

7. Set up free entertainment Download library books, films, podcasts.

Plan free activities for weekends.

The First Week: Hardest Part

Week 1 is brutal.

You’re coming off the Christmas high of spending freely. Suddenly you can’t buy anything.

Expect:

• Strong urges to buy coffee or lunch
• Seeing “January Sales” everywhere
• Friends suggesting going out
• Feeling deprived and grumpy

How to cope:

Day 1-2: Ride the motivation wave. You’re excited. Use that energy.

Day 3-5: The novelty wears off. This is when most people quit.

• Remind yourself WHY you’re doing this
• Track how much you’ve NOT spent
• Find a free activity to distract yourself

Day 6-7: You’ve made it a week. That’s huge.

• Acknowledge the achievement
• Check your bank balance (it should be looking better)
• Plan week 2

Week 2-4: Staying Strong

Week 2: Routine Sets In

By week 2, you’re getting used to it.

Packed lunches feel normal. Not browsing Amazon is less weird.

This week:

• Meal prep for the week ahead
• Use up food in cupboards/freezer
• Find free entertainment
• Track your savings

Week 3: Danger Zone

Week 3 is when many people crack.

You’re bored. You want a treat. One takeaway won’t hurt, right?

Wrong. One takeaway turns into two, then you’ve given up.

How to push through:

• Calculate how much you’ve saved so far
• Remember you only have 10 days left
• Treat yourself in a FREE way (long bath, film night at home)
• Talk to someone else doing the challenge

Week 4: Nearly There

You’re so close. Don’t crack now.

By this point, you’ve probably saved £200-400.

This week:

• Calculate your total savings
• Plan what you’ll do with the money
• Reflect on what you’ve learned
• Decide what habits to keep in February

How to Handle Food Shopping

Food is your biggest spend during No Spend January (because it’s allowed).

Don’t blow your savings here.

My Food Shopping Rules:

1. Shop at Aldi or Lidl They’re 30-40% cheaper than Tesco/Sainsbury’s.

If you normally spend £120/week at Tesco, you’ll spend £70-80 at Aldi for the same items.

2. Meal plan BEFORE shopping Plan 7 dinners. Write the ingredients. Buy ONLY what’s on the list.

3. Use up your cupboards first Before you buy anything, use up what’s already in your cupboards and freezer.

That random tin of chickpeas? Make a curry. Frozen veg from 6 months ago? Use it.

4. Batch cook Make big portions and eat leftovers.

Sunday: Cook a big pot of chilli (serves 6)

• Monday: Chilli
• Tuesday: Chilli
• Wednesday: Freeze half, eat something else
• Thursday: Defrost and eat chilli again

5. Buy yellow sticker items Shop at 7-8pm when items are reduced.

I regularly get £20 worth of food for £5.

6. No treats, no snacks Stick to basics. Porridge for breakfast. Sandwiches for lunch. Simple dinners.

No crisps, chocolate, biscuits, fizzy drinks.

Use up what you have at home first.

Sample Weekly Meal Plan (Budget £60-70)

Breakfasts (all week):

• Porridge with banana (£3)

Lunches (all week):

• Sandwiches with ham/cheese (£8)
• Fruit (£3)

Dinners:

• Monday: Spaghetti bolognese (£4)
• Tuesday: Chilli con carne (£5)
• Wednesday: Jacket potatoes with beans and cheese (£3)
• Thursday: Chicken stir-fry (£6)
• Friday: Leftover bolognese
• Saturday: Homemade pizza (£4)
• Sunday: Roast chicken dinner (£8)

Other:

• Milk, bread, butter, tea, coffee (£10)

Total: £54

This isn’t exciting food. But it’s one month. You’ll survive.

Free Entertainment for January

You can’t spend money on fun. So what do you actually do?

Free Things I Did During No Spend January:

At home:

• Watched films/series on Netflix (already paying for it)
• Read books from the library
• Did puzzles (already owned)
• Played board games
• Had friends over (they brought drinks/snacks)
• Started a blog (free hobby that eventually made me money)
• Reorganised and decluttered (surprisingly satisfying)

Out and about:

• Walks in local parks
• Free museums
• Window shopping (risky – don’t go if you’ll be tempted)
• Visited friends and family
• Attended free community events

With kids:

• Park
• Library story time
• Free soft play sessions (some places do them)
• Baking (using ingredients already in the house)
• Arts and crafts (using supplies you already have)
• Nature walks and scavenger hunts

The key: Plan ahead.

Don’t wait until Saturday morning to think “what shall we do today?”

You’ll end up spending money out of boredom.

Dealing with Social Pressure

People will invite you out. They won’t understand why you’re saying no.

How to handle it:

Option 1: Be honest “I’m doing No Spend January to recover from Christmas. Can we do something free instead?”

Real friends will understand and suggest alternatives.

Option 2: Suggest free alternatives “Instead of going out for drinks, want to come to mine? I’ve got wine in.”

“Instead of going to the cinema, want to watch something at mine?”

Option 3: Postpone “I’d love to, but I’m skint in January. Can we do it in February instead?”

Don’t lie or make excuses. Just be honest.

Most people will respect you for having financial discipline.

Common No Spend January Mistakes

Mistake 1: Making It Too Extreme

“I’m only eating rice and beans for a month!”

You’ll crack by day 5.

Be realistic. Allow yourself decent (cheap) food.

Mistake 2: Not Defining the Rules

“I’ll just… not spend much.”

That’s too vague. You need clear rules.

Mistake 3: Not Preparing

Waking up on 1st January with no food in the house and no plan.

You’ll fail immediately.

Mistake 4: Giving Up After One Slip

You bought a coffee on day 4.

Don’t think “I’ve failed, might as well give up.”

Get back on track. One slip doesn’t erase the whole month.

Mistake 5: Not Tracking Savings

If you don’t track how much you’re saving, you won’t feel motivated.

Every week, calculate: “I’ve saved £127 so far this month.”

Mistake 6: Doing It Alone

No accountability, no support, no one to vent to when it’s hard.

Find someone else doing it (friend, online community, Facebook group).

Mistake 7: Not Planning What to Do With Savings

If you don’t have a plan for the money, you’ll just spend it in February.

Decide NOW: Emergency fund? Pay off debt? Save for something specific?

Good Luck!

If this is your first time or not, best of luck in your no-spend January! I’d love to know how you do!

FAQ

Can I do No Spend January if I have kids? Yes, but it’s harder. You’ll need to plan free activities and explain (age-appropriately) why you’re not buying things.

What if I get invited to a wedding in January? That’s a genuine exception. You’d have to buy a gift. But you can still do No Spend for the rest of the month.

Can I buy birthday presents? For immediate family (partner, kids), yes. For friends, give homemade gifts or your time.

What if something breaks? Genuine emergencies (boiler, car tyre) are allowed. But “my phone is old and slow” isn’t an emergency. It can wait a month.

Should I cancel my Netflix? No, keep subscriptions you already pay for. No Spend January is about not buying NEW things, not making your life miserable.

Can I get a haircut? If you can postpone it a month, do. If you genuinely need it for work, it might be essential.

What if I fail? Get back on track. Even saving for 20 days out of 31 is better than nothing.

No Spend January isn’t easy.

You’ll be tempted. You’ll want to give up. You’ll see sales everywhere.

But if you stick to it, you’ll:

• Save £200-500
• Break bad spending habits
• Start the year with better financial habits
• Feel proud of yourself

It’s only one month. You can do anything for one month.

I’ve done it successfully once (and failed twice). The successful attempt came down to:

• Clear rules set in advance
• Proper preparation in December
• Realistic expectations
• Tracking my progress
• Having someone to keep me accountable

Don’t try to be perfect. Just try to make it to 1st February having spent as little as possible on non-essentials.

Even if you only save £150, that’s £150 you didn’t have before.

Good luck. You’ve got this.

Useful Resources:

• No Spend January community on Reddit: r/nobuy
• Money Saving Expert Forums: forums.moneysavingexpert.com
• Free meal planner: www.bbcgoodfood.com/meal-planner
• Free activities near you: www.daysoutguide.co.uk/free

Last updated: December 2025

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