I’ve tried “intermittent sobriety.” Here’s what I learned from jumping on and off the wagon | Arwa Mahdawi

‘Tis the season to drink way too much and then vow never to drink again next year. Or at least that’s how it was that season. Nowadays, young people just aren’t that interested in binge drinking. Generation Z drinks about 20% less alcohol per capita than millennials like me did at their age, according to a report by Berenberg Research.

While my generation grew up knowing it was completely normal – even encouraged – to drink irresponsibly, Generation Z seems disarmingly sensible. They have managed to make sobriety trendy and have rebranded responsible drinking as ‘sober curious’. Now apparently a new trend has taken place: “intermittent sobriety‘ – which, as far as I know, really just means taking a break from drinking every now and then.

When I started intermittent sobriety I didn’t realize it had a catchy name, but I practiced it in 2024. I kept January dry, like many other people, and went from there, regularly abstaining for a few weeks or a month at a time. Of course, some people do this naturally. They don’t need to label it as “intermittent sobriety” because they don’t have a dysfunctional relationship with alcohol. If you are one of those people, congratulations, this column is not for you!

The problem with alcohol, of course, is that it is an inherently addictive drug. Some people may be genetically more prone to developing a dependency than others, but under the right circumstances, anyone can develop an unhealthy relationship with drinking. And you don’t have to down vodka at seven in the morning to have a problem; you may simply be using the drink as a crutch or drinking more than you would like.

Over the years I’ve definitely fallen into bad drinking habits, and a year ago I realized that my relationship with booze needed a dramatic reset. Although I didn’t want to tell myself that I would never be able to drink again, it seemed feasible to stay sober occasionally. At the time, I thought that regular abstinence would be a sacrifice and an uphill battle. But it has been incredibly valuable and something I will continue to do in the future. While this is by no means presented as health advice, I’m going to share a few things I’ve found helpful, in case you’re also down-to-earth and curious.

1 Often you simply long for a ritual to relax, and not for a drink

For many of us, a glass of wine in the evening is a comforting way to end the day: a nice ritual that signals it’s time to relax. I find that you get a lot of the same satisfaction by drinking kombucha or sparkling water in a nice wine glass instead. It’s easier to replace a habit with something else than to give up something completely. And while some people trying to give up alcohol find non-alcoholic beers to be titillating, I’ve found them to be a great way to satisfy the craving for a more ‘adult’ drink. I’ve even come to prefer them to the real thing.

2 Playing the tape forward is a good way to deal with cravings

I drank quite mindlessly and out of habit ordered a drink at a restaurant or poured myself wine at the end of the day. Now when I get hungry, I’m much better off remembering to play the tape ahead and ask myself if a drink is really worth being tired the next day. I have also trained myself to go through a system called Halt and ask if I am “hungry, angry, lonely or tired.” Sometimes simply eating a meal can take away the urge to drink.

3 Regular exercise makes a huge difference

I know, I know, it’s common sense. No one needs to tell you that exercise is good for you. And yet here I repeat the obvious: exercise improves your mood, reduces stress and makes it much easier to not feel like having a glass of wine after a bad day.

4 Alcohol really ruins your sleep

Even a little bit of alcohol can reduce the amount of REM sleep you have. One of the biggest changes I’ve seen when I don’t drink alcohol for a while is the quality of my sleep. For a long time I thought I had symptoms of fatigue and it was normal for me to wake up and still be tired. Now I realized it was just alcohol. Quitting alcohol is like going from basic nap to first grade.

5 As I read more about the science of alcohol, I feel less like it

Understanding how alcohol affects every single organ in the body has helped me abstain. Everyone knows alcohol is bad for the liver, but I think the way it affects the brain is much less widely understood. Andrew Huberman isn’t always the most reliable narrator, but his podcast about what alcohol does to the body, brain and overall health has been viewed more than seven million times for good reason and worth listening to.

6 Hot sauce is a strangely useful way to curb cravings

According to one studySpicy food works in the same way as alcohol when it comes to activating your brain’s reward system. The research is pretty limited, but I’ve definitely found that eating something super spicy gives me a rush, just like a drink might.

7 Different things work for different people

Not so long ago, people thought a little alcohol was good for you. Now it seems like every day there’s a headline announcing that if you just come within sniffing distance of a merlot, you’ll get cancer. But as a few Harvard professors recently noted, the subject is more nuanced. “After numerous studies, the data do not justify sweeping statements about the effects of moderate alcohol consumption on human health,” Kenneth Mukamal and Eric B. Rimm wrote earlier this year.

As sentiment against alcohol increases, I think it’s important to keep this nuance in mind. Personally, I don’t find it helpful to demonize alcohol or vow never to drink anything again – yes, it may not be inherently healthy, but there’s a reason why even our oldest ancestors threw the stuff back. For now, intermittent sobriety has helped me find a balance that works for me. For other people, however, achieving complete sobriety may be more feasible.

Whatever you do, taking a break from alcohol is never a bad idea. It’s always helpful to remember that there are better ways to cheer you up than a stiff drink.