Last updated on May 28, 2025
What is Mindful drinking?
It’s more than just an idea. It’s more than an idea. It’s a community that is growing every day. It’s about drinking and thinking. It’s not about giving up alcohol but being conscious of the amount you drink and how it affects you at that moment. It is about understanding the causes and consequences of drinking. It’s all about improving your relationship with alcohol so that you can maximize enjoyment while minimizing negative effects such as regrets, anxiety, and hangovers.
Do you want to try mindful drinking? Tens of thousands use Sunnyside to reduce drinking, improve mornings and drink more mindfully. Curious? Check out our app for mindful drinking and our free quiz.
Mindful drinking: A growing trend that’s here to stay
In our society, drinking alcohol has been viewed as either a necessity to have a good time or a problem. That’s changing. We tend to think of the world in terms of black-and-white “either/or,” but there is a vast space between.
Nearly half of all adults who drink alcohol want to reduce their consumption but not stop. The majority of people want a solution to the “either/or” dilemma. Enter mindful drinking. This movement is a great alternative for those looking to live a healthier life without giving up their favourite beverages. In recent years, the term “sober curiousity” has become more widely known as mindful drinking. This means tracking and managing your drinking in order to take care of your health. This is a proactive approach to managing your relationship with drinking alcohol rather than a reactive one.
In 2019, 47% of adults in the U.S. reported that they were trying to reduce their alcohol intake, but fewer than 1% were seeking help from outside to change their drinking behaviour. (Source: Nielsen IQ)
The ripple effect of mindful drinking and sober curiosity has led to significant media attention. Sober, curious influencers have created dry bars, retreats, festivals, hashtags, and online communities. Our own Sunnyside is an app that’s easy to use and designed to help improve drinking habits. Sunnyside offers a free 15-day trial. Take the 3-minute quiz to get started.
The popularity of mindful drinking is so great that many major beer, wine, and spirits producers are now offering low-alcohol or non-alcoholic products. Industry forecasters predict this trend will continue as the demand for these drinks grows. According to the IWSR Drinks Analysis’s No Alcohol and Low Alcohol Strategic Study 2021, the total volume of drinks is expected to increase by 31% between 2021 and 2024.
There’s a lot of buzz around a movement which calls for moderation in buzz.
There’s a good reason for this. Similar to other practices that promote well-being, mindful drinking can create real change – physically, mentally, and financially. Participants encourage long-term success by encouraging each other and not judging. Just as we congratulate our friends for losing weight while still believing in the tradition of eating birthday cake, this trend is gaining popularity, not just because of its success but also due to the friendly and non-judgmental circle that so many people are part of. In our society, we are always striving to improve ourselves. This is especially true when it comes to health and wellness. More and more people are discovering the benefits of mindful drinking. According to the newly released Report on State of Drinking In The U.S.: Fall 2021, 39%of adult drinkers have thought about mindful drinking.
Quiz on mindful drinking
The National Institute on Alcohol Abuse and Alcoholism defines “low-risk drinking” as having seven or fewer drinks per week for women and 14 drinks or fewer for men.
Dr. Michael S. Cohen, MD, weighs in on the Benefits and Risks of Mindful Drinking.
Dr. Hrishikesh Belani, a Los Angeles-based primary care physician, promotes the benefits of mindful drinking to his patients. He says that cutting down on alcohol has many advantages.
Dr. Belani says doctors are increasingly realizing that apps can help patients manage their health better. This includes technology tools that empower people to develop better alcohol habits. Cutting down on alcohol has many benefits, and mindful drinking apps can be a key part of the solution.
Dr Belani is a Sunnyside advisor and says that reducing alcohol consumption can have many health benefits.
- Better sleep. Drinking alcohol in large amounts can disturb sleep patterns, causing you to wake up tired and unrested. It has been proven that reducing alcohol consumption from high amounts to moderate or lower levels can improve sleep quality.
- Reduced anxiety. Reducing drinking by 30% over 30 days can improve sleep and reduce anxiety. Alcohol consumption can cause hormonal imbalances that increase anxiety when faced with stressful situations.
- Weight management. Alcohol consumption can be a barrier to maintaining a healthy weight. Even a small reduction in alcohol consumption can have a significant impact. Each drink contains 125 calories on average.
- Lower Blood Pressure: Heavy alcohol consumption–more than 3 or 4 drinks per day–is linked to higher blood pressure. By reducing alcohol consumption by two to three drinks a day, you can lower your systolic as well as diastolic blood pressure.
- Improved liver function. A rise in the number of patients with alcoholic liver disease and alcoholic hepatitis has been observed by many physicians. Alcohol can cause fat to accumulate in the liver. This fat accumulation can lead to liver damage. This can be prevented by reducing alcohol consumption.
- Healthier skin. Mindful drinking has some aesthetic benefits. It is not possible to achieve glowing skin by drinking excessively. Alcohol can cause skin to wrinkle and age prematurely. Alcohol is pro-inflammatory and can disrupt the normal function of blood vessels in the skin. It can cause skin to look duller, puffier and drier and even cause facial redness or blotchiness.
- Increased brainpower. Drinking more mindfully isn’t just good for the liver. Patients who reduce their alcohol consumption often mention the increased focus, clarity, and mental energy that they experience. This can lead to higher motivation and cognitive performance.
Sunnyside makes it easy to drink more mindfully. Start with the quiz, select a plan and track your drink via text message. Over time, you will develop new habits and awareness that allow you to drink more mindfully.
You can drink mindfully and socialize with others.
Many of our social events involve alcohol. We drink during happy hour at work, in restaurants with dates, and out late with our friends. Then we have brunch the next day. We serve wine and beer at volunteer meetings and book clubs, as well as during games and at birthday parties for our children’s parents.
You may have decided to reduce your alcohol consumption. You may want to lose weight. You may be tired of the hangovers. You are not the only one. According to the State Of Drinking In The U.S.: Fall 2020 report, 47% plan to reduce their alcohol consumption or adopt healthier habits in the next three-month period.
Take our 3-minute quiz to get started if you are able to relate to this and want to cut back on drinking and drink more mindfully.
It should be as easy and natural to reduce alcohol consumption as it is to increase your daily steps or cut calories. It can be difficult to cut back on alcohol when you’re interacting with other people, especially since drinking is so ingrained in our social lives. Here are 14 tips on how to handle social situations when drinking more mindfully.
- Stick to your plan. A proactive approach to drinking is mindful drinking. When entering a social setting, set a limit and stick to it. You may be offered drinks you don’t like if you cut back. You might hear phrases like, What else can you get me? Why don’t you drink right now? It’s the weekend! Live a little. One more drink will not hurt you. Say no, and redirect the conversation. It is possible to be polite and decline. Prioritize your own goals and you. You can drink on your own terms.
- Focus on small wins. It is possible to focus on cutting back on a single event. It will be more difficult to focus on cutting back over a whole year. Focus on the small victories and progress made at each social gathering, even if you have a larger goal. Over time, even reducing your drinking by one drink at each social event can be a big win.
- Drinks with half shots Going out? Ask your bartender for a drink that has half the alcohol. This is like ordering half regular and half diet Coke. You’re probably not the only person who has made this request. Half shots allow you to drink cocktails for twice as long while reducing your alcohol consumption.
- Replace with water. A win-win solution for hydration and pace. Make it a habit to drink a large glass of water in between drinks. Don’t forget to finish your day off with a few extra glasses.
- Surrounding yourself with positive people will often help you achieve your goals. Reach out to a friend to invite them to a yoga or morning walk instead of a brunch with alcohol. You can socialize by doing physical activities like hiking, biking or skiing. When you’re at a party, out to dinner or watching your favourite sports team, choose to sit with people who don’t really care about what’s inside your cup.
- Be mindful when you socialize. Mindful drinking can often lead to more mindful engagement. If you view socializing as an opportunity to connect meaningfully with others rather than as a means to consume alcohol, you are likely to feel more fulfilled. Cut back on your consumption to engage more.
- Eat. Order a starter. Indulge in a dessert. Snack on a healthy treat. Hold a plate if you are used to drinking from a glass in a pub and have reached your limit. Eating can also help you break up drinking and keep you from drinking on an empty stomach.
- Nurse your drink. Slowly sip and enjoy. This will make it last longer.
- New things are only new for a short time. Cutting back on alcohol can be a new experience, just like starting a diet or exercise program. Mindful drinking, unlike most exercise programs or diets, is usually a series of small changes that can have a minimal impact on a daily basis but produce maximum results over the long term. Focus on the positive aspects of this “new normal”, and don’t forget that it will become “normal” very soon.
- Be aware that you’re part of a growing movement. Look at all the people using their smartwatches and phones. Most likely, they are tracking something. Whether it’s calories, steps, or drinks. Chances are, you’re not alone in monitoring your health.
- Always have a backup plan. A few beers can turn into several shots. You need to be especially aware of social pressure at this time. Allow yourself to be in control of the situation if the evening takes a different turn or you discover that the people with whom you are drinking have other plans. It may be that you leave earlier than expected, and your nightcap is a cocktail consisting of comfy clothes, Netflix, and your couch.
- Reward yourself. Give you something to look forward to when you follow through with your plan. You could reward yourself with a new book, a special coffee or even a bike ride along a trail that you have always wanted to explore. It doesn’t have to be something you do forever, but it can serve as a motivator in the beginning.
- Do not give in to FOMO. It can be difficult to resist the feeling of “missing out” when you are cutting back or refusing an offer of alcohol. Focus on the benefits you will gain (such as greater clarity and control). It is especially important to keep in mind as we approach the holiday season, which will be filled with office parties and family get-togethers. These events are usually associated with heavy drinking.
- Enjoy clarity. You’ll notice that you have less of a headache and a dry mouth. There will be no fatigue or light or sound sensitivity. You feel energized instead and remember the fun details from a night out with friends or family. This feeling is worth remembering. You’re doing it to save money. Enjoy your successes.
