Sober curious

What It Means

Being sober curious means looking at your own drinking with curiosity, asking why you drink and how it actually makes you feel, and choosing to drink less or not at all for a while, by your own decision rather than because you've hit a crisis. Author Ruby Warrington created the term and made it the title of her 2018 book, which asked readers whether life would be better without alcohol. It isn't a program or a diagnosis, and it doesn't require quitting forever.

How People Say It

• "I'm not quitting, I'm just sober curious."
• "I'll have the mocktail, I'm seeing how I feel without it."
• "I realized I only drink because everyone else is."

The Breakdown

Signs you might be sober curious

• You've wondered whether a glass of wine is really helping you unwind.
• You've noticed you sleep or feel worse the morning after even a couple of drinks.
• You drink at events mostly because it's expected.
• You'd like to know what a month without it feels like.

A short self-check (Buhata's suggestion). For one week, before each drink, ask: why this one, and what am I hoping it does? Then note how you feel the next morning.

Ways people try it

Starting the conversation. "I'm taking a break from drinking for a bit, just to see how I feel. Can we do dinner instead of the bar this week?"

Where It Comes From

Ruby Warrington's 2018 book Sober Curious gave the movement its name, and her own site credits her with creating the term. She followed it with The Sober Curious Reset, which her site describes as being about making your own drinking choices rather than preaching total abstinence.

Good to Know

The Dietary Guidelines for Americans, 2025 to 2030, released in January 2026, say to consume less alcohol for better overall health, and list people who should avoid it completely: pregnant women, people recovering from alcohol use disorder or unable to control how much they drink, and people on medicines or with conditions that interact with alcohol. CDC puts it simply: drinking less is better for health than drinking more. If you've been drinking heavily, don't stop suddenly on your own. NIAAA warns that withdrawal can be life threatening for people who drink heavily and stop abruptly, so talk with a doctor first about cutting back safely. SAMHSA's National Helpline, 1-800-662-HELP (4357), is free, confidential and open 24/7 in English and Spanish for treatment referrals. If you're in crisis or thinking about suicide, call or text 988 (the 988 Suicide and Crisis Lifeline), and call 911 in an emergency.

Related Terms and Categories

• Dry January

  A month with no alcohol each January, a public challenge Alcohol Change UK began in 2013 to get people thinking about their drinking.

• Mindfulness

  Paying attention to what's happening in the present moment, such as your breath, your body, your thoughts and your surroundings.

• Sleep hygiene

  The everyday habits and bedroom setup that make it easier to fall asleep and stay asleep, like a steady wake-up time and a quiet, cool room.

• Self-care

  Taking time to do things that help you live well and look after your physical and mental health, such as moving, sleeping, resting and staying in touch.

• Loneliness

  The painful feeling that you lack close, meaningful relationships or a sense of belonging, whether or not other people are around you.

Wellbeing and habits