What is ‘sober curious?’

You may have come across the phrase ‘sober curious’, or ‘semi-sober’ online or in conversations with friends.

With alcohol free months gaining popularity in recent years, many people are exploring semi-sobriety by having a break from alcohol, or drinking less.¹

A recent survey found that 44% of Australians who consume alcohol want to drink less or stop drinking entirely.²

And among Australians adults who did drink in 2022-23:

• a third reduced the average number of drinks they had per session
• 17% drank less often than monthly.³

But what does being ‘sober curious’ look like?

Here, we unpack the sober curious movement, potential benefits and challenges, and where to get more information, or help and support.

‘Sober curious’ explained

The term ‘sober curious’ came from a book by Ruby Warrington and has since grown in popularity, particularly among younger people and on social media.^{4, 5}

It encourages people to reflect on the role alcohol plays in their life.⁵

Drinking is often part of social activities and celebrations, and is also used by some people to cope with stress or ‘unwind’.

Being sober-curious means being mindful of these habits and choosing when and if to drink – instead of doing so out of habit, or to meet social expectations.6

The sober curious movement aims to:

• challenge drinking culture and norms
• improve health and wellbeing
• create sustainable, less risky alcohol habits.^{4, 5}

Sober curious differs from sobriety, as it doesn’t necessarily mean stopping drinking entirely.

But, by being more mindful about your alcohol use, you may choose to drink less often, less heavily, or maybe stop altogether. This choice depends on the person, and abstinence (no alcohol) isn’t the only option available.

The focus is to create healthier drinking behaviours for the long-term, that suit you and your goals.

What does a ‘sober curious’ lifestyle look like?

A sober curious lifestyle can look different for each person, but it might involve:

• taking a break from alcohol during months such as January and July, or even getting involved in fundraising initiatives like febfast or Ocsober
• having alcohol-free days during the week
• choosing not to drink, or to drink less, at social events even when others are, or where it might be expected (a party, birthday or wedding, for example)
• doing more activities that don’t have an alcohol focus. This can be anything you’re interested in and enjoy – such as exercise, being in nature or a creative hobby.⁵

Benefits of cutting back on alcohol

Drinking less can lead to better health and wellbeing.

Cutting back on alcohol in the short term can improve things like sleep, energy levels, and memory.7

Reducing your drinking can also help to lessen the chance of experiencing anxiety after a night out – also known as ‘hangxiety’.

And we know that taking a break from alcohol for a set period, can reduce someone’s drinking in the longer term - helping to build healthier habits.⁸

In the long-term, drinking less can reduce the risk of developing:

• cancers - alcohol is known to increase the risk of seven types of cancer including throat, mouth, liver, breast and bowel cancer⁹
• heart disease¹⁰
• stroke¹¹
• liver disease¹²
• pancreatitis¹³
• gastrointestinal disease.¹⁴

You can find out more about the short- and long-term health impacts of alcohol here:

• Benefits of cutting down on alcohol
• The long-term health impacts of alcohol

Barriers and challenges to reducing drinking

For some, being sober curious sounds straightforward and achievable, or a better option to ‘traditional’ sobriety.

For others, it might sound difficult, overwhelming, or out of reach.

Being able to adopt a sober curious lifestyle can depend on someone’s:

• mental health
• relationship with alcohol
• social supports
• access to resources (for example, secure housing and healthcare).^{5, 6}

Drinking culture also impacts opportunities for sober curious living and can vary depending on your work and social circles.^6,15 For some, drinking at social events or work functions is common or expected.

If you find it challenging to talk about why you’re not drinking, or drinking less than usual, it can be helpful to think about a response ahead of social events. We have provided some examples in our article Tips for avoiding drinking at events.

A sober curious lifestyle may not work for everyone as there can be significant barriers to reducing or stopping drinking for some people, these include:

• Time – working long hours, and/or family, carer and home responsibilities all reduce the time available to reflect on your drinking choices, or dedicate to other activities to manage stress without alcohol.
• Housing – having a safe, stable, affordable, and comfortable environment where your choices are supported and respected can go a long way when trying to change behaviours or form healthier habits.
• Social – having positive relationships with friends, family or others that you can rely on for help and support if you need it.
• Financial – the amount of money you might have to spend on things like mental health or physical health services, physical activities (like a gym membership), paid mobile sobriety/health apps, or other services that can support a sober curious lifestyle.
• Local services – living regionally or remotely can limit access to certain health services, or non-alcohol focused social activities.^5,6,16

For information on how to access help and support, see our list below.

If you think you might be experiencing an alcohol dependence (addiction), talk to a professional for guidance on 1800 250 015 or visit our website for more information about safely withdrawing from alcohol.

Find out more:

• Health direct: How can sober curiosity help you to reduce or stop drinking?
• Positive Choices: What is the ‘Sober Curious’ movement?
• Cancer Council: How can sober curiosity support cancer prevention?
• FARE: Tips for cutting back or cutting out alcohol

Online communities and apps:

• Hello Sunday Morning
• Daybreak (free)
• Reframe (paid)
• Sober in the Country