Here's what you need to know about 'mindful drinking' now Dry January is over
Dry January has almost drawn to a close - and for those of you who managed to cut back on the booze for a whole month, congratulations are in order. Admittedly, it's easier to abstain from alcohol in January; we're all skint, the weather is rubbish and many of us embark on a fitness kick after the indulgent Christmas period, so few of us are having late ones in the pub.
In fact, 2024 was apparently the 'Driest January on record', according to a survey conducted by the British Beer and Pub Association, with one in five of us shunning the booze in a bid to save money or live a healthier lifestyle. The popularity of taking a month off of drinking may also have come about as a result of an increase in celebrities who have publicly shunned booze in favour of a sober lifestyle.
However, there's no escaping the shift in culture when it comes to drinking alcohol as the months progress and the weather gets milder: suddenly, our calendars are filled with pub garden meet-ups, spritzes in rooftop bars and boozy bottomless brunches. And while nobody's saying that those things aren't fun, for some, for those wanting to cut back on their drinking - or change their relationship with alcohol long-term - it can all feel a bit, well, daunting.
In the last five years, we've seen a real surge in people choosing to not only stop drinking alcohol altogether, but to be open about their decision to go booze-free too (no doubt helped by the ever-growing option of cool alcohol-free beverages on offer nowadays and places to have a fun sober night out). But alongside this, there's a second wave of drinkers who are making changes that don't involve total abstinence: those known as 'sober curious' or 'mindful drinkers', who are still willing to have a drink... but in moderation.
If you've heard these terms before, but aren't fully aware of what they mean – wonder no more! We asked the brilliant Laura Willoughby MBE, founder of Club Soda (an organisation that offers support to and courses for those wanting to change their relationship with alcohol) to explain.
(Note: reducing alcohol consumption, or going sober overnight, may not be an option for everyone. For some people, total abstinence could be the only way to go – if you're worried about your relationship with alcohol or fear you may be dependent upon it, speak to a doctor or trusted organisation, such as Alcohol Change UK).
What is mindful drinking?
Being a mindful drinker means you actively pay attention to how alcohol impacts on your life – in all areas, from your quality of sleep to your relationships to work. Exploring mindful drinking is a good middle ground, which could be thought of as similar to those who describe themselves as being 'flexitarian' after having reduced the amount of meat they consume. Unlike going teetotal, it doesn't necessarily mean cutting out all forms of alcohol forever, but rather reducing your intake or perhaps taking a pause and doing a 'sober sprint' for a few months.
Describing yourself as a mindful drinker can also be helpful if you aren't yet sure of your end goal, too. "It's less binary, less rigid than 'I am completely alcohol-free from now until forever'," explains Laura, who also authored the book How To Be A Mindful Drinker. "It's about taking time to evaluate your drinking habits and how they do (or don't fit) in with the life you'd like to lead."
"If you're 'sober curious', that's almost like the pre-cursor to actively engaging in mindful drinking," she adds. "Sober curious people are those who are starting to reflect on their relationship with alcohol and thinking they might like to change it. Those who are mindful drinkers are actively doing so, or are taking action following a contemplative period."
How can I be a mindful drinker?
"Firstly, ask yourself 'What kind of life do I want to live and how does alcohol fit into it?'," advises Laura, suggesting it could be that you want to achieve more during your weekends, or have more control over the amount you drink. It may also be that you want to cut back, rather than cut out booze full stop. Actively considering all these things, rather than continuing to blindly reach for a glass of wine after a stressful day at work (without properly processing whether or not you really want it) is a great first step.
You need to carve out time for reflection too, she adds: examine where you do and do not drink, and ask yourself 'Where was I when I last drank more than I wanted to? Who was I with that day?'. "It's about spotting patterns, which will then give offer clues about your behaviour and what it is you want to change (or avoid)."
The majority of Club Soda members, she adds, abstain from alcohol entirely for an initial period of time – just to gain clarity and test themselves in social situations without an alcoholic crutch. "Taking time off from drinking will never do you any harm," she says. "If only a month feels doable, then do a month, but for a lot of people three months is a charm – it gives you time experience lots of different scenarios with alcohol, and see how you respond to them."
Many people decide to keep up their sobriety after the three months, others feel ready to drink again, just in a different way.
What are some helpful tips for being a mindful drinker?
If you've taken that step back to reflect on your drinking habits and decided to make a change, but are wondering what to do next, it's time to create your own rules. "Moderation needs rules," says Laura, offering up some solid examples:
'I only drink on a weekend, never during the week, because I want to feel fresh at work'
'I no longer drink alcohol when I'm alone'
'I've realised whiskey makes me aggressive, so I won't drink it anymore'
'Taking shots in clubs makes me get drunk too quickly and feel out of control, so I no longer do them'
"Some Club Soda mindful drinkers alternate between regular and alcohol-free beers at the pub, or now only drink single measures," she adds.
Other mindful drinkers have adopted the tactic of making sure their first two drinks at a social event are non-alcoholic ones, so that they can test the waters before deciding whether or not to get drink alcohol, or stay for the duration. "British people have developed a terrible habit for feeling like we have to 'drink through' and stay at social occasions we aren't actually enjoying," laughs Laura (which - can we just add - is so true).
Calling the venue ahead of time can help you to feel more confident when ordering a non-alcoholic drink too, rather than shuffling in awkwardly and stammering, "Erm, do you have any... zero percent gins? Or, oh... never mind." You could also offer to host pre-drinks at your home and make mocktails for your friends, then commit to only having a couple of drinks at the party, or club, you're heading to later on.
Telling friends directly that you've cut back on the amount you drink, then asking if they have any health goals that you can offer to support them on too, also works well. "If it looks as though peer pressure might be starting to creep in when somebody asks what you're drinking, phrase it like a challenge, say, 'It's your challenge to find me the best alcohol-free drink in the bar. GO!'," says Laura.
Experimenting with what's on the market is fun and a chance to find a new favourite too – maybe you'd prefer a kombucha over Prosecco, but you've never taken the time to find out.
Lastly, focusing on all the positives that you learnt during your break from booze, or by cutting back, will also help you stick to the goals or rules you've set for yourself. "Remember how brilliant it feels being able to fit three activities into a weekend, rather than just the one because you're hungover," says Laura. "Think about how much clearer your skin looks, or how your friendships have improved. Whatever it is that you've noticed and appreciated, hang on to that."
This article is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any concerns you may have regarding your alcohol consumption.
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