Whether it's a wine when out at dinner, knockoffs after work, or cold one at the game, drinking is a ritualised act Down Under. But in recent years, more Australians are turning sober-curious and re-evaluating how alcohol fits into their daily lives. But what does it all mean and how does it differ from complete sobriety?
Marika Day: Why are we suddenly ‘sober curious’?
ARTICLE
1 July 2025
3 min read
3 min read
Sober curious? Here’s how to start drinking less—your way.
Blind drinking, meet sober curious
Sober curious is a social term that refers to a more mindful and flexible approach to drinking alcohol that can take many forms.
Unlike traditional abstinence or recovery, it encourages people to consider their relationship with alcohol and change their drinking habits based on their experience and goals, without strict rules or labels. Some may choose to not drink alcohol entirely because they don’t like how it makes them feel, while others may opt for a more flexible approach for their general wellbeing and choose to drink alcohol on special occasions only.
Why now?
The sober curious movement may have started to pick up steam in recent months but attitudes towards alcohol have been shifting for decades.
The sober curious movement may have started to pick up steam in recent months but attitudes towards alcohol have been shifting for decades.
We’re not just more aware of what alcohol does to our health and communities, we’re also clocking how often it shows up when we want to connect. And with all the scrolling and screen time, it makes sense that more of us are chasing meaningful connection that isn’t centred or reliant on drinking.
So, while 26% of Australian adults exceeded the National Health and Medical Research Council's (NHMRC) guidelines for alcohol consumption1—no more than 10 standard drinks per week and no more than 4 standard drinks per day—only 31% of young people (aged 14-17) in 2022-2023 reported consuming alcohol recently, compared to 69% in 20212.
Benefits of drinking less
- Better sleep. Even small amounts of alcohol can disrupt sleep cycles and lower sleep quality.
- Improved mood and mental clarity. Most people report improvements in mood, concentration, and mental wellbeing after ditching the drink.
- Improved health. Drinking less can support liver health, reduce blood pressure, lower the risk of some cancers, improve immune function, and assist with weight management.
- Financial savings. All those cocktails add up but so do the savings when you start to cut back.
- Authentic social connection. Drinking less may foster more genuine and enjoyable interactions with friends, family, and colleagues.
- Less stress. Although alcohol is often used to cope with stress, it can worsen anxiety and impair emotional regulation. Reducing alcohol can encourage healthier coping mechanisms and build resilience.
- Sustainable. The strength of the sober curious movement lies in its flexible approach, allowing people to gradually reduce alcohol in a way that feels realistic and sustainable.
How to get started:
- Reflect on your drinking habits: Take note of when and why you drink, and how it impacts your life: do you feel worse, does it affect your relationships?
- Set personal goals: Whether you aim to cut back, take a break, or explore low- or no-alcohol alternatives, set goals that feel right for you.
- Seek support: As well as friends and family, look for additional online resources or communities where you can learn and engage with others who can support you on your journey.
- Drink different: Test what works for you: maybe it’s an alcohol-free wine, a fruity mocktail or a classic soft drink. Find something you enjoy drinking.
- Plan alcohol-free social activities: Before diving back into a bar or pub, ease into more sober activities like catching up for a morning walk, tennis, or coffee instead of drinks at the pub.
- Track your progress: Keeping a journal or recording your progress with an app can help keep track of your progress and stay motivated.
- Be prepared for challenges: Social habits can take time to shift. Expect occasional moments of discomfort and plan how to handle them.
There’s no hard and fast rule when it comes to embracing a sober curious lifestyle. Whether you choose to reduce consumption or abstain entirely, it's all about finding a balance that works best for you.
References
Marika Day
Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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