What is ‘Sober Curious’? All About the Growing Trend Toward Life With Less Alcohol

Terms like “sober” and “alcohol-free” probably sound contradictory when they precede words “bar” or “club.” And yet, social establishments touting a lack of booze are growing rapidly in popularity and sales of non-alcoholic drinks such as beer, wine and spirits are exploding. It’s all thanks to a recent movement where people experiment with a “sober curious” lifestyle, more deeply analyzing their own relationships with alcohol and the health and wellness benefits of moderation.

What does it mean to be ‘sober curious’?

“Being sober-curious means you are currently interested in exploring what a lifestyle of abstaining from alcohol looks like for you,” explains Nicole Moore, NYU Certified Life Coach. “The term implies that you are in a phase of exploration whereby you are evaluating what role, if any, alcohol will play in your life.”

The experience is personalized, so there are no hard and fast rules required to participate. Those who are sober-curious are not necessarily ceasing alcohol consumption entirely, Moore clarifies, although this can happen for some individuals. They are usually progressively implementing more sober time into their schedule and considering what works best for them – similarly to the Dry January trend.

However, many have reported feeling so positively impacted by limiting alcohol that they have, in fact, chosen to cut it out of their lives entirely. For example, Clinical Addiction Counselor and Clinical Mental Health Counselor Thomas Banta who was once "sober curious," and is now fully sober. He calls it “one of the best decisions I have made.”

“Sober curious is the contemplation stage of change,” he notes. “Sobriety is big in popular culture right now, so people start evaluating their relationship with alcohol and want to try it out. People take long breaks from alcohol to see what sobriety is all about. In many cases (mine included), they notice their lives improving in many ways. After these sober breaks, it is common for them to decide to stay sober for the long haul.”

A similar experience was had by Megan Wilcox, Alcohol-Free Mindset Coach and creator of SobahSistahs. She was originally aiming to moderate her drinking while learning about sobriety and alcohol-free living. Over time, she gradually decreased her alcohol intake and decided to live fully alcohol-free.

The process is about reducing or eliminating alcohol from your life to see how it affects your well-being, mental clarity, relationships and overall quality of life. For every person, the granular details of a “sober curious” journey will depend on their goals, motivations and relationship with alcohol to find what feels right and supports the best version of themselves.

The health benefits of less alcohol consumption

“Sober curious” people often discuss the short-term physical benefits of less alcohol, including not feeling fatigued or unwell after drinking. However, science also suggests the long-term benefits may be even more significant.

Studies have shown that alcohol intake is a risk factor for cardiovascular and liver diseases, cancers and negatively impacts brain function. One comprehensive study debunked the previous misconception that drinking moderate amounts of alcohol every day could protect against death from heart disease or help you live a longer life. On the contrary, the study found that drinking even small amounts of alcohol increased the risk of death.

There are plenty of mental and emotional health benefits associated with lower alcohol intake as well.

“From a health perspective, many are drawn to the sober curious movement because they recognize the potential physical and mental benefits,” says Lauren Auer, LCPC, Founder of Steadfast Counseling. “Reducing alcohol intake can lead to improved sleep, better mood regulation, increased energy levels and overall better mental clarity. For some, the idea of being more present in their daily lives without the cloud of alcohol is incredibly appealing.”

How to be ‘sober curious’ and limit an alcohol use disorder or over-consumption

It might feel daunting to consider trying out sober curiosity. Where do you begin? The good news is that it’s not one-size-fits-all, and there’s no pressure to accomplish one specific outcome – some still drink alcoholic beverages while exploring sobriety, and every baby step counts towards the bigger goal.

It sounds simple (and it is), but Banta’s advice is to try it out for a short trial and see if you enjoy it. He recommends two months to get the full effect, as our reward systems can take time to reset making the first month feel monotonous.

“Two months is the sweet spot to understand what it is all about,” he says. “To make it stick, start creating new rituals. Drink tea in the evenings instead of alcohol, and use the mornings that you feel better to start exercising to capitalize on the positive lifestyle changes.”

Also, Banta adds, don’t expect perfection, and the goal is never to punish yourself, only to enhance your life. The true marker of success is being compassionate with yourself and remembering your personal motivations for embarking on the path.

It can also be helpful to tangibly observe your own progress. During your alcohol break, you may try journaling to write down your experiences, any changes you notice and your thoughts about alcohol, offers Wilcox. This reflection can provide valuable insights and help you develop more sustainable habits, she says.

“Additionally, finding a supportive community, either online or in-person, can make a huge difference,” she adds. “Surround yourself with like-minded individuals who are also exploring sobriety or are already living alcohol-free. This support network can offer encouragement, accountability and practical tips for navigating social situations or managing cravings.”

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.