Many people who are mindful of their alcohol consumption are promoting a new way of thinking about drinking — called “sober curious.” Rather than demanding strict sobriety, it offers an alternative approach to why, when and how much they drink, all in an effort to reduce harm and improve health.
Tamara Lipshie, MD, a psychiatrist specializing in addiction, and James Fox, ADC intern and certified peer recovery specialist (CPRS) at Atlantic Health System, share insights into the sober curious movement and how you can begin your own journey.
Sober curiosity isn’t new
People have been exploring the sober curious lifestyle for years, perhaps without even realizing it. Ever heard of “Dry January” or “Sober October”? These popular challenges encourage people to take a break from alcohol and reevaluate their use.
Similarly, sober curiosity isn’t about giving up alcohol forever. You can think of it as an opportunity to step back and compare how you feel — physically, mentally and emotionally — with and without alcohol in your life.
“Historically, alcohol consumption has been very black and white — you’re either sober or you drink. But being sober curious means there’s space in between,” Dr. Lipshie says. “You don’t have to be 100% perfect to live in a healthy way. You can take steps to reduce harm to your health.”
The health case for mindful drinking
It’s no secret that alcohol can impact your well-being. It’s been linked to increased risks for cancer, liver disease, poor sleep, weight gain and more. As awareness of these effects grows, more people are redefining what health and a balanced approach to alcohol can look like.
This shift is showing up in real ways: a surge in non-alcoholic options like mocktails, more alcohol-free spaces and growing communities that support mindful drinking. As Dr. Lipshie and Fox point out, even small changes in your alcohol habits can lead to real improvements in how you feel physically and mentally. Some of the most common benefits include:
- Better rest, including REM sleep
- Enhanced relationships
- Improved glucose levels
- Improved mood, mental clarity and energy
- Reduced blood pressure
- Sense of personal accomplishment and control
- Weight management
Curious about cutting back?
From commercials and TV shows to dinner tables and social gatherings, alcohol is deeply woven into everyday life. It can make cutting back feel challenging, especially without a clear plan.
That’s where the sober curious mindset comes in. As Dr. Lipshie puts it, having one drink doesn’t mean you’ve failed. The goal isn’t perfection. It’s being intentional about your choices and learning what feels right for you.
To get started, Dr. Lipshie and Fox recommend identifying your personal reasons for drinking mindfully and setting realistic, meaningful goals. From there, you can take small steps to make the journey feel more manageable:
- Try a trial period without alcohol, such as a week, month or even a weekend, to see how it affects your mood, energy and sleep.
- Set boundaries or limits, such as only drinking on weekends or during special occasions.
- Plan ahead for social events, including what and how much you’ll drink and how to navigate peer pressure.
- Use tracking tools or programs to monitor your intake.
- Find an accountability partner who shares your goals and motivates you.
- Replace old habits with new ones, like mocktail nights, morning workouts or alcohol-free hangouts.
Support when you need it
Feeling concerned about your drinking? You don’t have to face it alone. Talk with your primary care provider or call the Atlantic Health Behavioral Health Access Line at 888-247-1400. They’re ready to listen and help you find a healthier path.
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