We’re breaking our fortnightly email routine to bring you a Sober October special.

As this year’s hot trend, we’ve noticed the coverage is split. And honestly, we’re a bit split about how we feel too.

On one side: the health how-tos and “what happens to your body after 30 days.”

On the other hand, you hear takes like “You can’t restore community spirit with ‘Sober October’” and the “hair-shirt brigade” jabs. Then there’s the market angle: “Low and no-alcohol category poised for Sober October surge.” And not to forget the celeb chorus: “41 sober celebs to inspire your Sober for October.” Are we feeling inspired? Kinda, but not really.

Here’s why..

The world agrees that pressing pause is powerful. We think pressing pause is powerful. But no one agrees on what happens on Day 32. We believe that’s where the real change and growth happens.

Our take:

October should be a prototype, not a pilgrimage. Use the month and the AF deals to figure out what actually works for you, then roll it forward with small, doable rules. If you’re stepping into Sober October with an open and curious mindset, you’re already halfway there. The real trick is keeping it up once the hashtags fade.

Here are a few things to try. Side note: pick one or two that actually work for you.

• AF-first
  Your first drink is alcohol-free, then decide after that. Less is better than nothing, and nothing doesn’t need to be the end goal.

• 1–2 midweek nights AF
  Remember Meat-Free Mondays? Same vibe. Booze-free midweek doesn’t have to be all week. Baby steps = better sleep.

• One AF social plan/month
  Step in gently. Pick a third space or a normal night out. Try zebra-striping (start AF, reassess later) or explore AF menu options.

• Morning wins > evening willpower
  Lock one AM anchor (10-minute walk, stretch, or journaling). When mornings feel good, nights self-correct.

• Sleep ritual, not just “earlier bed”
  30-minute wind-down: dim lights, phone out, book in. Alcohol dents REM; a ritual repairs it.

• Body basics: hydrate + move
  Big glass on waking + with lunch + with dinner. Add two 8-minute movement snacks (walk/mobility). Tiny + consistent beats heroic + rare.

• Upgrade the ritual, not just the liquid
  Keep the ceremony with nice glassware, ice, and garnish. Swap the contents to AF. Suggestions below 👇

• The 3-Minute Urge Drill
  When “just one?” hits, set a 180-second timer: breathe, sip AF, change rooms. Most urges crest and pass. If you ‘fail’, don’t stress. Enjoy, reflect, try again tomorrow.

• Track the feel, not perfection
  Rate sleep, mood, and energy (1–10) for 14 days. You’re building evidence, not chasing gold stars.

• Chase the natural high (UK-legal, non-boozy)
  If you want a replacement “lift,” try: brisk cold shower or outdoor walk; breathwork (box breathing); sauna/steam; spicy food or 85% dark chocolate; CBD drinks/oils, matcha (caffeine + L-theanine); upbeat music + dance; laughter with friends. Pick what feels good for you.

No shame or absolutes. Simply momentum you can feel in November and beyond.

3 AF Brands to Try

If you’re experimenting with your rituals this month, here are three alcohol-free picks worth a spot on your shelf. Each one brings proper flavour, not “mocktail” vibes — because going dry shouldn’t mean going dull.

• The Pathfinder Hemp & Root (0.5%) 
  Bitter-sweet, amaro vibes (wormwood, angelica, liquorice). Pour 35–50ml over ice with soda and an orange twist, or sub into a “negroni.” Proper grown-up bite
  Get it here

• Sylva ORCHARD (0.0%) 
  Small-batch, aged non-alc spirit from British fruit wood + malted barley. Think orchard fruit with a gentle smoky note. Sip over ice or long with soda + apple slice.
  Get it here

• Days Brewing 0.0% Pale Ale (beer pick) 
  Bright, crisp, and actually beer-y. B-Corp UK brewer; easy weeknight swap. Chill hard, pint glass, no garnish needed.
  Get it here

If you want a stouty option for autumn, Guinness 0.0 is everywhere now and nails the creamy pint without the hangover.

Before You Go...

If you enjoyed this Sober October special, share it with a friend who’s giving it a go, or someone who should. Every share helps us grow this community of curious, dry-minded humans who want to feel better, not just “be good.”

Here’s to feeling good in October and beyond. Zero hangovers required.