In defence of the ‘Sober Curious’ Gen Zers

As sobriety rates rise and the amount of young people socialising falls, we look at how reducing alcohol intake in moderation can help a new generation of drinkers. 

TikTok is buzzing with Gen Zers who are opting out of drinking booze, and it would seem the options for the sober bunch are endless. Some indulge in homemade kombucha, others are matcha connoisseurs, and many share their tips on how to make the freshest virgin cocktails to share with friends. 

Most drink brands have their non-alcoholic alternatives, and this year Love Island’s annual on-screen party was even sponsored by 0% WKD. Similarly, the brand Trip has introduced a new wave of consumers loving their CBD-infused drinks, consequently raving about the great alcohol swap they made to a drink that helps them similarly relax and unwind. 

Social media has helped a lot in reducing the stigma around sobriety for many reasons. The hypervisibility of other lifestyles, healthier ones, for example, means others have a clearer idea of how to navigate an alcohol-free world. The digital sphere has also made speaking about mental health easier, prompting Gen Z to discuss how drinking habits affect their thought patterns with issues like anxiety. It’s positive and provides a community where like-minded, sober individuals can thrive. 

However, on the flip side, Gen Z is proving to be in a loneliness epidemic, with 73% reporting feeling alone at times. Though hyperconnected online, the rate of IRL social interaction has drastically fallen, and genuine connection seems to be amiss.

There has been a rise in the number of those who work from home and opt for nights due to the cost of living. But this leads to a disappearance of those third places away from your living space to socialise – be that pubs, restaurants, cafes clubs, or bars. Add to this list the fact that more Gen Zers are moving back home with family thanks to rising rent prices, and you slowly realise that there is nowhere for young people to hang out anymore. Youth culture is built on the need to socialise and has historically taken place in these third spaces. 

Most establishments where other generations have socialised involve drinking, and it hasn’t changed. A lot of Gen Zers still love pubs, bars, and clubs, but battle with the healthier lifestyle choice to go sober. 

Dry January has highlighted this, with opportunities to socialise outside of the drinking culture dwindling. Many have taken to online platforms to share their personal experiences, and the inner battle to go and enjoy a drink with friends conflicting with the culture shift to sobriety. Research from Alcohol Change UK (the charity behind Dry Jan itself), has revealed that an estimated 8.5 million people in Britain took a break from alcohol in 2024. This excludes non-drinkers and credits 30% of men and 26% of women to this shift. Yet still, the reasons behind this are varied, with some quitting due to rising costs and using alcohol as an attempt to cope, and some going back to alcohol to continue enjoying post-pandemic freedom and socialising more freely. 

This is where ‘sober curious’ comes into play. The term was coined by author Ruby Warrington in her book ‘Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol’ published in 2018. It has been splashed across news outlets come New Year's time since its origin, but many feel the social movement has only seen significant growth in numbers over the past few years. The term itself means you’re thinking about not drinking at all, but just try to cut back here and there for physical and mental health, well-being, and financial reasons. 

The ‘sober curious’ folk – though at first may seem indecisive and lacking in commitment to go fully sober – may have it right. Giving up alcohol immediately can be intimidating and may show a shift in your lifestyle that you just aren’t ready to give up yet. Looking at the relationship alcohol has with your life and how it benefits your social circumstances, for example, is how you can begin to judge your means of moderation. Exploring how you spend your social time is also an integral factor for the ‘sober curious’, and trying new ways of socialising outside of settings that revolve around alcohol is a great place to start.

Thoughtfulness around drinking has ushered in a new wave of mindful Gen Z drinkers, who understand the effects of alcohol but can still enjoy their social time freely. It’s all about balance (which we are all for, of course), and honouring your own decisions to have fun and let loose, whilst staying accountable for your intake. 

With the number of young people, among whom are probably peers of yours, either going teetotal or ‘sober curious’ and switching to other drinks on the market, it’s unlikely the thought hasn’t crossed your mind already. 

It’s not too difficult to start going ‘sober curious’, and is just about cracking the surface of your habits around drinking. Asking yourself why you want a drink is an important first step, and going deeper into questioning why another will help or hinder you. 

Users online share their methods of sober curiosity ranging from keeping a journal, chatting with sober peers, exploring alternative drink options, and changing evening habits by making your daytime busier. There is a shared consensus online about the importance of acknowledging that this is a personal journey, and it is about what works for you. 

Having an objective view of how you spend your free time and the direction you see your lifestyle going is super important for those who are thinking of going ‘sober curious’. It can also be the door in which you enter a sober lifestyle. In essence, it teaches a method of moderation through self-reflection. Which, let’s face facts, we could all do with. 

Think you could go ‘sober curious’? There’s no better time to start than now!