What Is the Sober Curious Movement?

Picture this: it's a sunny weekend, and you're attending a trendy rooftop party. Most people are mingling with a drink in hand. But you? You're sipping on a sparkling water with a twist of lime, feeling completely present, connected, and genuinely enjoying every conversation. No alcohol, no haze — just pure, unfiltered enjoyment.

Welcome to the sober curious movement!

“Sober curious” is more than just a buzzword; it's a lifestyle choice that's gaining traction around the world. But what’s it about, exactly? Being “sober curious” means that we’re open to questioning the role of alcohol in our life. It doesn't necessarily mean teetotaling — it's about expanding our options by becoming more mindful and intentional about why and how often we choose to drink. 

Ultimately, the sober curious movement is looking beyond habitual patterns and social routines we tend to fall into if we follow the pack without questioning what other options might be out there.

Where Did It Come From?

While choosing not to drink isn’t a new concept, the sober curious movement offers a fresh take on it. It's less about "never touching a drop again" and more about pausing and asking, "Hey, why am I reaching for that drink?"

Ruby Warrington, a journalist, gave our curiosity a name with her 2018 book Sober Curious. But even before her book hit the shelves, many folks were already pondering their relationship with alcohol.

• The Temperance Movement and Prohibition (1820s-1933). Just about 200 years ago and lasting for 100 years or so, several movements advocated for reduced or no alcohol. Remember hearing about the temperance movement in history class? Prohibition (for our American readers)? That was all about ditching the booze, mostly for social and moral reasons. (But don’t worry, the sober curious movement has a totally different vibe!)
• Hello, wellness era! Fast forward to the 21st century, and something cool happened. We all got a bit obsessed with feeling good, inside and out. Yoga classes, meditation apps, green smoothies — you name it! As we became more health-conscious, many began wondering how alcohol fits in. Plus, thanks to social media, we started chatting more openly about our lives, including the ups and downs of drinking. And “quit lit” started to get popular, offering us a glimpse into the lives of real people who’ve given up the booze for the better.
• The non-alcoholic beer trend in Japan. With Kirin leading the way by launching “Kirin Free” back in 2009, beer companies like Asahi and Suntory have released non-alcoholic beers, which have become especially popular among the younger generation and office workers looking for healthier alternatives.
• The Dry January campaign (2013). Originally launched in the UK, Dry January is now a worldwide phenomenon. This challenge encourages people to abstain from alcohol for the entire month of January, promoting the benefits of reduced alcohol consumption.
• Sober October (2014). Similar to Dry January, this initiative encourages a month of sobriety and has garnered participants from all over the world.
• Redemption Bar (London, 2015). A series of venues scattered around trendy areas like London’s Shoreditch and Notting Hill where you can “spoil yourself without spoiling yourself” offer a completely alcohol-free menu.
• Club soda events (2015). Originating in the UK as an online community, club soda events are now happening in parts of the US. These mindful drinking festivals celebrate the best of alcohol-free beverages.
• Sans Bar, Austin (2017). A national pop-up experience and bar in Texas, Sans Bar is renowned for its fantastic alcohol-free cocktails and its vibrant events featuring live music.
• Nirvana Brewery, London (2017). UK's first non-alcoholic brewery offers a range of tasty beers for those looking to cut back on alcohol.
• Listen Bar (2018). This New York City establishment’s website reads: “All our bartenders are musicians. All our drinks are alcohol-free. And yes, Snoop Dogg asked us to name a drink after him.”
• Altina Drinks (2018). An Australian company takes the lead in creating zero-alcohol cocktails that don't compromise on taste.
• The Virgin Mary (2019). Claiming to be Ireland's first alcohol-free bar, this Dublin establishment aims to provide the authentic pub experience without the booze.

What's the Vibe Today?

Today, being sober curious is like being in a fun middle zone. It’s not about saying goodbye to alcohol forever, but it's about having thoughtful chats with yourself about our drink choices.

With the rise of tasty non-alcoholic beverages, fun sober hangout spots, and events where the main buzz comes from the DJ's beats instead of the drinks, it's clear the sober curious movement is here to stay. It's all about feeling our best and making choices that suit us!

Here are a few examples of the sober curious movement in the news in recent years:

• The New York Times. In 2019, the paper published "The New Sobriety," an article exploring how more people, especially younger generations, are opting for a nightlife free from alcohol. The article delves into the rise of alcohol-free bars and events in cities like New York.
• BBC. A 2019 feature highlighted the growing trend of alcohol-free bars in the UK. The report underscores how these venues are popular not only among those who abstain completely but also among those who are just "taking a night off" from drinking.
• Vogue. In a 2019 article, Vogue explored the concept of being "Sober Curious" and talked about Tempest — a “sobriety school” started by former healthcare executive Holly Whitaker.
• CNN. Many articles in the last few years have spotlighted the rise of the sober curious movement and the increase in sales of non-alcoholic beers and spirits. For example, a 2020 piece talked about the benefits of Sober October, a 2023 story highlighted sober travel as a growing trend, while a 2022 article gave advice on dealing with social pressure while trying to drink less.
• Forbes. In 2022, Forbes explored how the Sober Curious Movement is “not a passing fad” and cited research studies that support this claim. A 2023 article on Gen Z and the Sober Curious movement focused on how young people are driving changes in the entertainment industry, which is shifting to accommodate a sober curious lifestyle.
• NPR. A 2022 segment on their show "Life Kit" discussed the benefits of taking a break from booze. They spoke to various experts about the growing appeal of the sober curious lifestyle, especially in light of rising concerns about mental health and wellness, and mentioned sober curious challenges such as Dry January and Sober October.

Why Is It Gaining Popularity?

Science gives us some pretty compelling reasons to become sober curious :

• Improved mental health. Alcohol is a depressant that can exacerbate anxiety and depression. Numerous studies have shown that abstaining or reducing alcohol intake can lead to better mood and reduced anxiety levels.
• Better sleep. While alcohol might make you feel sleepy, it interferes with the REM stage of sleep, which is crucial for cognitive functions like memory and concentration.
• Physical health. Regular drinking has been linked to numerous health concerns, including liver disease, heart disease, and an increased risk of certain cancers.
• Social connection. Without the crutch of alcohol, many sober curious folks report forming deeper, more authentic relationships.

Navigating the Nuances

In the evolving dialogue around alcohol, a variety of terms and concepts have emerged, each catering to a different approach or philosophy. As conversations around alcohol become more nuanced, it's valuable to understand the distinctions.

Which of these terms speaks to you the most? That might just be where you fit!

• Sober. Being sober traditionally implies complete abstinence from alcohol. For many, it's a lifelong commitment stemming from past challenges with addiction, health concerns, or personal beliefs.
• Sober curious. A relatively recent concept, being "sober curious" involves questioning and re-evaluating one's relationship with alcohol without necessarily committing to full-time sobriety. It's a space for those keen to explore the physical and emotional benefits of reduced alcohol consumption.
• Moderation. As the name suggests, moderation revolves around limiting alcohol consumption to a balanced and controlled level. It might involve setting specific boundaries, like designated alcohol-free days or reducing the number of drinks per sitting.
• Cutting back. Similar to moderation, cutting back is about consciously reducing alcohol intake. However, the focus here is more on gradual reduction rather than on setting immediate boundaries. This approach might appeal to those who want to decrease their reliance on alcohol without strict parameters.
• Mindful drinking. This is a holistic approach to alcohol consumption. Mindful drinking doesn't set strict limits but encourages people to be fully present and aware of how, when, and why they drink. It's about noticing the effects of alcohol on one's body and mind and making conscious choices accordingly.

Whether you resonate with a particular term or find yourself floating between them, the key is to prioritize your well-being and make informed choices that align with your goals!

Becoming Sober Curious

Thinking about taking the plunge? Here's how to navigate this new path:

1: Start With Self-Reflection 

Self-reflection means taking a moment (or several) to think about our thoughts, feelings, and actions. It's like holding up a friendly mirror to ourselves and genuinely looking at our reflections without judgment.

Why Is Self-Reflection Important for the Sober Curious Journey?

• Understanding the “why.” Ever reached for that drink and paused to ask, "Why am I drinking this?" That’s self-reflection in action. Understanding the motives behind our choices is crucial in setting the stage for change.
• Spotting patterns. By regularly checking in with ourselves, we might start to see patterns. Maybe we tend to drink more when we're stressed or during social events. Recognizing these patterns is the first step toward making mindful choices.
• Enhancing self-awareness. The more we reflect, the more we understand ourselves. This heightened self-awareness can empower us to make choices that better align with our values and well-being.

Tips To Foster Self-Reflection

1. Question your patterns. Start by asking yourself why you drink. Is it a coping mechanism? Habit? Peer pressure? Being honest with yourself is the first step.
2. Start journaling. Grab a notebook and write down your thoughts and feelings about alcohol. It doesn't have to be a daily diary; even occasional entries can shed light on your feelings and patterns.
3. Build in mindful moments. Carve out a few minutes each day — maybe in the morning or before bed — to simply sit with your thoughts. Focus on your feelings about alcohol, without any distractions.
4. Chat it out. Talking to friends or joining sober curious communities can provide fresh perspectives. Sometimes, just the act of voicing your thoughts can lead to new insights.
5. Set checkpoints. Decide on specific times, perhaps once a month, to intentionally reflect on your drinking habits. It's like a personal progress report!

2: Start Slowly

Just as with any significant lifestyle change, sometimes the best approach is to wade in gently. Here’s why:

• Less pressure. When we ease into a change, it feels less like a jarring shift and more like a natural progression. We’re giving ourselves permission to adjust without a stopwatch ticking.
• Builds confidence. Each small success reinforces our belief in our abilities. Before we know it, these little wins accumulate, boosting our confidence!
• Offers flexibility. Going slowly allows you to evaluate and recalibrate our approach. Didn't feel right skipping that Friday night drink? That's okay! Adjust and try a different approach next time.

How To Start Your Sober Curious Adventure … Slowly

1. Designate alcohol-free days. Instead of an all-or-nothing approach, try setting specific days in the week when you’ll abstain. Maybe start with one day, then two, adjusting as you go along.
2. Find your drink. Spend time sampling non-alcoholic beverages. With the booming market of alcohol-free spirits, beers, and wines, you're bound to find a few you genuinely enjoy. Having a go-to drink can make social situations more comfortable.
3. Set boundaries. If you know certain situations trigger your desire to drink, it's okay to avoid them initially. If avoiding them is impossible, prep in advance by bringing non-alcoholic beverages or having a supportive buddy by your side.
4. Celebrate the small wins. Every time you choose to be alcohol-free, even if it's just for an evening, give yourself a mental high-five. Recognizing your efforts, no matter how minor they seem, can be super motivating!
5. Stay curious and kind. Remember the essence of being "sober curious" — it's about exploration without judgment. If one approach doesn't work, try another. And always be gentle with yourself — every journey is unique!

In the end, the sober curious movement is all about aligning your choices with what feels right for you. And if taking things one step at a time is your jam, then rock on! Cheers to embracing the journey, one mindful moment at a time.

3: Find Your Tribe

As the saying goes, "it takes a village." While the sober curious journey is deeply personal, a supportive squad can make all the difference.

The Power of a Supportive Tribe:

• Shared understanding. Having people around who “get it” means not having to explain or justify our choices. They understand the ups, downs, and in-betweens of being sober curious.
• Strength in numbers. On those days when motivation wanes or doubts creep in, our tribe offers that much-needed pep talk, reminding us of why we started this journey in the first place.
• Socializing redefined. With a group that shares your sober curious mindset, social events don't always revolve around alcohol. Discover new activities and redefine fun!
• Keeps us accountable. Our tribe can be the gentle nudge (or firm push!) we need to stay committed to our goals, especially on tough days.

Building Your Sober Curious Tribe:

1. Join online communities. Numerous online platforms and social media groups are dedicated to the sober curious lifestyle. It's a fantastic way to connect, share stories, and seek advice. Reframe is a great place to start!
2. Attend alcohol-free events. Keep an eye out for alcohol-free events or meetups. Whether it's a mocktail mix-off, a sober dance party, or a yoga and non-alcoholic brunch combo, it's a great chance to mingle with like-minded souls and can be a goldmine for connections.
3. Share your journey. Open up to friends or family about your decision to explore a sober curious lifestyle. You might be surprised to find some of them are curious too!
4. Join Local Meetups. Platforms like Meetup.com often have groups dedicated to sober living or mindful drinking. It's a great way to make local connections and even find new hangout spots.
5. Start Your Own Group. Can't find a group that fits your vibe? Create one! Gather a few friends interested in the movement and start your own monthly hangout or discussion group.

Finding your tribe is all about creating a circle of positivity and mutual understanding. And who knows? In addition to finding support, you might also forge some lasting friendships!

4: Educate Yourself

Knowledge is power. Delve into the science of how alcohol affects the brain and body. The more you know, the more empowered you'll feel about your choices.

Books and Podcasts for the Sober Curious Soul

While it's one thing to experience the journey, it's another to immerse oneself in knowledge and shared stories. If you're looking to deepen your understanding or simply seek some inspiration, we've got a delightful list of books and podcasts for you. 

Books:

• Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol by Ruby Warrington. Warrington shares her personal journey of questioning the role of alcohol in her life, offers a candid look at the modern drinking culture, and provides readers with insights into the benefits and challenges of living alcohol-free. It's an invitation to a more conscious, mindful relationship with alcohol, without the pressure of complete sobriety.
• This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life by Annie Grace. Annie Grace tackles the myths surrounding alcohol and delivers a compelling narrative about her personal journey to freedom from alcohol. It's both enlightening and a great starting point for anyone questioning their relationship with booze.
• The Sober Diaries: How One Woman Stopped Drinking and Started Living by Clare Pooley. Clare Pooley's personal account of a year without alcohol is both humorous and heartfelt. It's a candid exploration of motherhood, middle age, and the transformative power of sobriety.
• Alcohol Explained by William Porter. Porter delves into the science of alcohol — how it affects our minds and bodies. If you're keen on understanding the “why” behind alcohol's effects, this book is a winner.
• Quit Like a Woman: The Radical Choice to Not Drink in a Culture Obsessed with Alcohol by Holly Whitaker. Whitaker delivers a raw account of her journey to sobriety, while also challenging societal norms about drinking. The book is a powerful exploration of alcohol's role in our culture, especially as it involves women.
• The Unexpected Joy of Being Sober: Discovering a Happy, Healthy, Wealthy Alcohol-Free Life by Catherine Gray. Catherine Gray shares her own tumultuous relationship with alcohol, and the eventual joys of leaving it behind. The book is both a memoir and a guide, offering practical tips and insights into the world of being alcohol-free.
• We Are the Luckiest: The Surprising Magic of a Sober Life by Laura McKowen. Laura McKowen dives deep into the heart of addiction, motherhood, and the challenges that come with both. It's a touching narrative that highlights the magical moments one can find in a life beyond alcohol.

Podcasts:

• The Sober Curious Podcast by Ruby Warrington. The author of Sober Curious dives deeper with thought-provoking conversations around the choice of living alcohol-free. Ruby chats with experts, advocates, and everyday folks about their own sober journeys.
• Edit Podcast: Editing Our Drinking and Our Lives by Jardine Libaire & Aidan Donnelley Rowley. The hosts delve into life beyond alcohol, touching on topics like love, health, and relationships. It's a refreshing and genuine conversation about redefining life sans booze.

Whether you're looking for scientific insights, personal tales, or a blend of both, these books and podcasts offer a treasure trove of knowledge and inspiration. Happy reading and listening!

See for Yourself!

As Ruby Warrington writes, “For many of us, getting Sober Curious begins with a simple question: Would my life be better without alcohol? To discover the answer for yourself, all that remains is to put the cork back in the bottle, open your eyes, and see.”

Being sober curious means forging a path that's authentic to us. It's about making choices that align with our well-being and enjoying the many benefits that come with it. Join the movement and see what it offers you!