For many, drinking alcohol is stitched into the fabric of social life—birthday toasts, post-work cocktails, date night drinks, celebratory shots, or winding down with a glass of wine. But over the past few years, a quiet rebellion has been brewing. More people are questioning their relationship with alcohol, opting for mindfulness over mindless sipping. Enter the “sober curious” movement.
Coined by author Ruby Warrington in her 2018 book Sober Curious, the term refers to individuals who explore life without alcohol—or with significantly less of it—without necessarily committing to full sobriety. Instead of abstaining due to addiction or health mandates, the sober curious are motivated by a desire to feel better, sleep better, and live more intentionally.
Whether you’re rethinking your third glass of wine, or wondering what a booze-free summer might feel like, here’s how to lean into mindful drinking—or not drinking at all.
Photo by Denys Gromov
Understanding the Sober Curious Movement
The sober curious approach is rooted in asking yourself: Why am I drinking? Do I actually want this drink, or is it just a habit? How does alcohol really make me feel—during and after?
These questions may seem simple, but they’re powerful. For many, alcohol consumption is automatic. From cheers to coping, drinking is often framed as the answer to celebration, connection, and even stress relief. But what happens when you press pause on the pour?
Those who explore sobriety or reduce alcohol consumption often report better sleep, improved mental clarity, enhanced productivity, deeper relationships, and reduced anxiety. Rather than focusing on restriction, the sober curious lens is about curiosity, agency, and self-care.
Start With a Self-Audit
You don’t have to go cold turkey to reframe your relationship with alcohol. Start by observing your patterns. Keep a log (mental or written) for a week or two. When do you drink? What emotions lead you to drink—boredom, celebration, loneliness? How do you feel afterward?
This isn’t about shame or self-judgment. It’s about cultivating awareness. Once you understand the “why” behind your drinking, you can begin to make more conscious choices.
Set Clear Intentions
Going sober curious doesn’t mean you have to label yourself sober, teetotal, or anything else. It just means you’re being intentional. You might decide to:
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Take a month off (Dry January or Sober October)
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Stop drinking during the workweek
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Skip alcohol at home but still have a drink or two when out
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Avoid drinking when you’re stressed, sad, or bored
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Commit to full sobriety for the foreseeable future
Your journey is your own. What matters is that your decisions come from a place of awareness, not autopilot.
Get Comfortable With Saying No
One of the most common hurdles for the sober curious is social pressure. Saying “no thanks” to a drink often raises eyebrows or invites questions: “Are you pregnant?” “Are you driving?” “Are you okay?”
It helps to have a few go-to responses ready. You don’t owe anyone an explanation, but if you want one, try:
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“I’m just taking a break from alcohol right now.”
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“I’m trying something new for my health.”
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“I actually feel better without it.”
Most people will respect your choice, especially if you deliver it with confidence. And if they don’t, that says more about their relationship with drinking than yours.
Explore Non-Alcoholic Options
Gone are the days when a Diet Coke or club soda were your only options at the bar. The non-alcoholic beverage market has exploded with sophisticated zero-proof spirits, craft mocktails, and dealcoholized wines and beers. Brands like Seedlip, Ritual, Athletic Brewing, and Ghia are making it easier—and tastier—than ever to skip the booze without missing out on the experience.
Hosting at home? Try mixing up alcohol-free cocktails like a spicy ginger mule with lime and mint, a virgin cucumber gimlet, or a fizzy hibiscus spritz. Many sober curious individuals find joy in experimenting with new flavours and rituals that don’t involve alcohol.
Find Your People
Community is crucial when changing any habit, and that includes drinking. Luckily, the sober curious movement has an expansive digital footprint. You’ll find online forums, Instagram communities, podcasts, and even sober events designed for people exploring alcohol-free living.
Accounts like @sobergrind, @revolutionsober, and hashtags like #soberish, #mindfuldrinking, and #sobercurious can help you find stories that resonate. Apps like Reframe, Sunnyside, or I Am Sober can also provide daily support, tracking, and reflection prompts.
In real life, alcohol-free social experiences are growing too. From dry bars and sober dance parties to booze-free brunches and yoga retreats, connection doesn’t have to come with a cork.
Notice the Changes
The benefits of drinking less—or not at all—are often subtle at first but profound over time. Many sober curious people report:
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Improved mental health – Fewer anxiety spikes, better emotional regulation
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Better sleep – Deeper, more restorative rest
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Increased energy – Especially in the mornings
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Enhanced productivity – More focus, less fog
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Healthier skin – Thanks to better hydration and improved liver function
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Stronger self-esteem – From keeping promises to yourself
The biggest surprise? Many find they don’t miss alcohol as much as they feared. The highs of genuine presence, real conversations, and hangover-free mornings often outweigh the buzz of a drink.
What If You Slip?
Sober curiosity isn’t about perfection. If you set out to skip drinks this month and find yourself sipping wine at dinner on week two, it doesn’t mean you’ve failed. It means you’re human.
Use slip-ups as data, not drama. Ask: What led me to drink? How did it feel? Do I want to keep doing that? Then, recalibrate. This is a journey, not a test.
When to Seek More Support
For some, being sober curious is a gateway to full sobriety. For others, it reveals that their relationship with alcohol may be more complicated than they thought. If you find that you struggle to stop drinking despite wanting to, or alcohol use is causing significant issues in your life, it might be time to seek additional support.
Organizations like Alcoholics Anonymous, SMART Recovery, Tempest, and local therapists who specialize in substance use can help. There’s no shame in asking for support—quite the opposite. It’s a sign of strength and self-awareness.
Bottom Line: Curiosity Is a Powerful Tool
Whether you choose to drink mindfully, drink less, or not drink at all, being sober curious is about one thing: choice. It’s about breaking the spell of “that’s just what adults do” and replacing it with intentional living.
You don’t need to hit rock bottom to take a break. You don’t need a dramatic story to change your habits. Sometimes the best reason is the simplest: You want to feel better.
So whether you’re ordering a mocktail, sitting out the next round, or saying goodbye to alcohol for good, know this—your curiosity might just be the start of something liberating.
markmunroe