Sober October: Rules, Benefits & Tips

What Is Sober October?

Sober October refers to a month-long challenge where people completely abstain from alcohol, similar to Dry January. Macmillan Cancer Support began the Sober October challenge in 2014 to raise money for cancer research and treatment. People sign up for the no-drinking challenge and ask loved ones to donate; those funds help people with cancer.¹

People can participate in Sober October even if they aren’t joining the official challenge with Macmillan. The concept has gained significant traction on social media, with friends making pacts to stop drinking for the month. In addition, people can privately commit to the challenge on their own.

Reasons People Participate in Sober October

Many people feel concerned about their drinking habits, even if they don’t have alcoholism or substance use disorder. Problematic drinking exists on a large spectrum, but drinking too much can result in severe physical and mental health consequences. Most people choose to do this challenge to see what life feels like when they stop drinking.

Sober October Rules

In its true form, Sober October only has one rule. You don’t drink at all between October 1 and October 31. You can also join the official fundraising challenge with MacMillan Cancer Support and turn your efforts into a fundraiser for cancer. However, it is possible to create rules that feel beneficial. For example, you might consider using a mindful drinking app to significantly reduce your drinking (how many drinks you have per day or week).

Sober October Benefits

It’s well-documented that excessive drinking can be detrimental to your health. Research shows that excessive drinking contributes to 20% of deaths among adults aged 20-49.² We live in a culture where alcohol use is normalized. People often socialize and connect over drinks, and it’s fairly mainstream to unwind with alcohol.

Sober October allows people to reset their relationships with alcohol. If someone is sober curious, taking a brief abstinence break can help them discern some of the pros and cons of sobriety. Likewise, if you’re concerned about your drinking habits, this challenge allows you to notice what it feels like to experience cravings and not act on them.

Increased Cognitive Function

Alcohol affects the areas of the brain associated with memory, speech, balance, and judgment. Excessive alcohol use can cause permanent brain changes.³ In most cases, the brain can regenerate and heal. Quitting drinking can improve learning and memory and give the brain the chance to restore to a better level of functioning.

Improved Sleep

Even though alcohol can make people sleepy, excessive drinking often disrupts sleeping patterns. Alcohol abuse, in particular, is associated with more sleep disturbances and decreased REM sleep (the type of sleep that helps people feel rested). Therefore, even if someone sleeps through the night, they tend to feel groggy. Stopping drinking can naturally improve sleep quality.

Be More Present With Loved Ones

It’s challenging to connect with other people when under the influence. Drinking can make people feel distracted and uninhibited. They may be more aggressive, happy, or upset than usual. Many people who choose to be sober report that stopping drinking dramatically improves their relationships. They’re more able to attune to others and communicate effectively.

Better Mental Health

People often drink to self-medicate mental health symptoms like depression, anxiety, low self-esteem, or trauma. While alcohol does provide a numbing effect, it doesn’t eradicate mental health problems. In many cases, it exacerbates them. Alcohol often leads to reckless, impulsive, or shameful behavior, which worsens depression or anxiety.⁴ You  may feel better emotionally when you stop drinking.

New Coping Skills

Most people will experience cravings for alcohol when committing to a period of abstinence. Working through these cravings requires using new coping skills like mindfulness, leaning on social support, or engaging in healthy distractions to get through those difficult moments. Routinely practicing adaptive coping skills can be effective for strengthening resilience, improving self-esteem, and increasing daily self-care.

Save Money

Many people find that they save money when they stop drinking. Alcohol can cost upwards of hundreds of dollars per month. Additional money is often spent on other alcohol-related costs, including rides to and from places, going out to bars, buying food or medicines for hangovers, and impulsive purchases spent while intoxicated.

5 Tips for Sticking With Sober October

Committing to a month without alcohol can be both empowering and challenging. As you embark on your Sober October journey, staying focused and motivated is key to making it through the month successfully. To help you stay on track and make the most of this experience, here are five practical tips to keep your resolve strong and your spirits high.

1. Try Mocktail Recipes

Exploring mocktail recipes can be a fun and creative way to stay committed to Sober October. By experimenting with non-alcoholic drinks, you can still enjoy the ritual of having a beverage in social settings without the alcohol. Mocktails offer a satisfying alternative that can curb cravings and make you feel more included during gatherings. Plus, discovering new flavors and combinations can make the experience of staying sober more enjoyable.

2. Change Your Environment

One effective strategy is to spend time in places where alcohol isn’t readily available. Opt for gatherings in coffee shops or breakfast spots instead of bars or restaurants that serve alcohol. By minimizing temptation, you can reduce the likelihood of overindulging.

3. Keep Alcohol Out of Your Home

Removing alcohol from your living space can make it easier to avoid drinking. When alcohol isn’t within easy reach, it’s less tempting to indulge, helping you stay on track with your goal of reducing consumption.

4. Set Boundaries and Learn to Say “No”

One of the toughest challenges can be turning down drinks in social situations. Practice setting boundaries and confidently saying “No” when offered alcohol. Over time, this will become easier and will support your efforts to cut back.

5. Track Your Consumption

Keeping a record of how much you drink can raise awareness and help you stay within your limits. You can use a journal or  mindful drinking app to track your intake, making it easier to notice patterns and adjust your habits accordingly.

Sober October Tracker

Some people choose to complete the Sober October challenge to see what life feels like when they stop drinking. This worksheet helps you track your progress.

Download Free Worksheet

How Sober October Changes Your Relationship With Alcohol

Being sober for a month can change one’s relationship with alcohol. To truly understand a relationship with a substance, it’s often necessary to step away from it for a period of time. While a month isn’t that long, it may be long enough to get a birds-eye view into how drinking affects self-esteem, health, and relationships.

This experiment can be beneficial for many reasons. People may find it harder to stop drinking than anticipated, which can strengthen insight into potential addiction problems. Others find that it’s not that hard and it’s more enjoyable than they expected it to be. If you want to change your relationship with alcohol, stopping drinking is the first step.

After completing Sober October, some individuals may choose to continue their journey by adopting a California sober lifestyle, which allows for moderate use of substances like marijuana while abstaining from alcohol.

What Should You Drink as an Alternative During Sober October?

People often find it helpful to have alternative beverage options when committing to a period of sobriety, like soda, coffee, seltzer water, kava, or tea. Many restaurants or bars now offer a variety of mocktails or non-alcoholic beer, and people often get crafty with making blended non-alcoholic drinks at home.

When to Seek Support For Getting Sober

Many people with alcohol problems find it difficult to stop drinking even when they want to commit to abstinence. They often “break their own rules” or may go through short patterns of sobriety followed by binge drinking. At this point, it may be beneficial to seek professional support for an alcohol addiction.⁵

Many people engage in multidisciplinary treatment, including therapy, medication, and lifestyle changes (i.e., using sobriety apps or socializing with sober friends). Finding a therapist is an important first step in seeking professional guidance. You can use an online therapist directory to look for an addiction specialist near you. Your care provider may recommend inpatient or intensive outpatient programs in more serious cases.