You've heard the term "sober curious" floating around. Maybe you're wondering if it applies to you. Maybe you've noticed that third glass of wine doesn't feel as good as it used to. Or maybe you're just curious what your life might look like with less alcohol in it. This guide is for you—no judgment, no all-or-nothing thinking required.
Definition
Sober Curious
A mindful approach to drinking that involves questioning your relationship with alcohol and exploring what life looks like with less—or none—of it.
What Is Sober Curious?
Sober curious isn't about having a drinking problem. It's not about labeling yourself as an "alcoholic" or committing to never drinking again. It's simply about questioning the role alcohol plays in your life and making more intentional choices about when, why, and how much you drink.
The term was popularized by Ruby Warrington's 2018 book Sober Curious, but the movement has exploded in recent years. It's part of a broader cultural shift: people are increasingly interested in wellness, mindfulness, and being more intentional about what they put in their bodies.
The Drinking Spectrum
Dry / AF
No alcohol at all
Damp
Significantly reduced drinking
Mindful
Intentional, occasional drinking
Sober Curious
Questioning and exploring
"Sober curious is about asking the question: What would my life be like if alcohol weren't in it? You don't have to have the answer yet."— Ruby Warrington, author of Sober Curious
Signs You Might Be Sober Curious
There's no official checklist, but here are some common experiences that lead people to explore sober curiosity:
You might be sober curious if...
- You've woken up after "just a few drinks" feeling worse than expected
- You've questioned whether alcohol is really adding to your social experiences
- You've noticed your sleep, energy, or mood is affected by drinking
- You've thought "I should probably drink less" more than once
- You're curious what a month (or longer) without alcohol would feel like
- You've felt the pressure to drink in social situations even when you didn't want to
- You've wondered if there's more to adult socializing than alcohol
- You're interested in optimizing your health, fitness, or mental clarity
Important Note
Being sober curious is different from struggling with alcohol dependency. If you experience physical withdrawal symptoms when you stop drinking, or if alcohol is significantly disrupting your life, please reach out to a healthcare professional. Resources like SAMHSA's National Helpline (1-800-662-4357) offer free, confidential support 24/7.
Benefits of Drinking Less
People who reduce or eliminate alcohol often report these benefits:
Physical
- Better sleep: Alcohol disrupts REM sleep, even if it helps you fall asleep initially
- More energy: No hangovers, better hydration, improved recovery
- Clearer skin: Alcohol dehydrates and inflames—cutting back often shows in your face
- Weight management: Alcohol adds empty calories and increases cravings for junk food
- Improved fitness: Better recovery, more motivation to exercise, clearer head
Mental & Emotional
- Reduced anxiety: "Hangxiety" is real—alcohol increases anxiety the day after drinking
- Better mood: Alcohol is a depressant; removing it often lifts baseline mood
- Mental clarity: Sharper focus, better memory, clearer thinking
- More presence: Being fully present in social situations instead of numbed
Lifestyle
- More time: No recovery days, more productive mornings
- More money: Drinks add up—both at bars and at home
- Authentic connections: Conversations you actually remember
- Empowerment: Making choices that align with how you actually want to feel
How to Start (Without Going Cold Turkey)
You don't have to quit drinking forever to be sober curious. Here are some approachable ways to explore:
Try a "Dry Month"
Dry January, Sober October, or any month you choose. It's a contained experiment with a clear endpoint.
Alternate Drinks
Have one alcoholic drink, then one non-alcoholic. You'll drink less without feeling deprived.
Weekday Dry
Keep alcohol for weekends only. This alone dramatically reduces weekly intake.
Stock Your Fridge
Keep quality NA alternatives on hand so you have something satisfying to reach for.
Notice Triggers
Pay attention to when you reach for alcohol. Stress? Boredom? Social pressure? Awareness is the first step.
Journal It
Track how you feel on drinking vs. non-drinking days. Data helps you make informed choices.
The Key Insight
Being sober curious isn't about perfection. It's about curiosity. If you "slip up" and have a drink, you haven't failed—you've gathered more data about your relationship with alcohol.
Navigating Social Situations
The hardest part of drinking less is often social pressure. Here's how to handle common scenarios:
"Why aren't you drinking?"
You don't owe anyone an explanation. But if you want one, try:
- "I'm driving" (always works)
- "I'm doing a health thing" (vague enough to shut down follow-ups)
- "I'm training for [anything]" (fitness goals are generally respected)
- "I've got an early morning" (relatable)
- "I just don't feel like it tonight" (honest and sufficient)
The Secret Weapon: Having Something in Your Hand
Most social pressure disappears when you're holding a drink. It doesn't have to be alcoholic. A quality NA beer in a pint glass, a mocktail, even just a sparkling water with lime—having something in your hand makes the "why aren't you drinking" question vanish.
Finding Your People
The sober curious community is growing fast. Look for:
- Morning raves and sober dance parties
- Athletic clubs that end runs at breweries (with NA options)
- Meetup groups focused on sober socializing
- Online communities like r/stopdrinking or the Sober Curious Instagram community
What to Drink Instead
The NA beverage market has exploded. Here are some options that actually taste good:
Interested in "California Sober"?
Some people exploring sober curiosity replace alcohol with cannabis. Our low-dose THC seltzers like Golden Haze (3mg THC) offer a social buzz without the alcohol—and without the hangover. Learn more about low-dose THC drinks →
Frequently Asked Questions
Is sober curious the same as being sober?
Not necessarily. Being "sober" typically implies complete abstinence from alcohol. Being "sober curious" is more about questioning and exploring your relationship with alcohol—which might lead to drinking less, drinking differently, or not drinking at all. It's a journey, not a destination.
Do I have to quit drinking forever?
Absolutely not. Sober curiosity is about making intentional choices, not following rigid rules. You might decide to drink occasionally, only on special occasions, or not at all—whatever works for you. The point is that it's a conscious choice, not a default.
How long should I try not drinking to see benefits?
Many people notice improvements in sleep and energy within a week. Mood and mental clarity often improve around the 2-week mark. A full month gives you the most comprehensive picture of how your body and mind respond to alcohol-free living.
Won't my friends judge me for not drinking?
Some might be surprised initially, but most people are more supportive than you'd expect—or they simply don't notice. The sober curious movement is mainstream now. Often, your friends are curious too but waiting for someone else to go first.
What if I try it and decide I still want to drink?
That's completely valid! The goal isn't to arrive at a specific answer—it's to make an informed choice. If you explore sober curiosity and decide that moderate drinking works for you, you've still gained valuable insight into your relationship with alcohol.
Start Your Sober Curious Journey
Stock your fridge with NA options you'll actually enjoy. No commitment required—just curiosity.
