BBQs, Sunshine & Booze-Free Fun: How to Rock Summer Sober
- Ali Payne
- Aug 21
- 2 min read
Updated: Aug 24
Summer’s in full swing, the drinks are flowing and the invitations are rolling in. But how can you stay alcohol-free when everyone else is sipping in the sun? Here are six top tips
Summer often brings a packed social calendar: BBQs, garden parties, weddings, and weekends away – all potential minefields if you’re staying alcohol-free. But with a little planning and the right mindset, you can soak up the sunshine without the booze. Here's how:
1. Plan Ahead
Don’t leave your drinks (or snacks!) to chance. Check the venue’s alcohol-free options before you arrive, or bring your favourite AF drinks with you. If you're heading to a friend's BBQ, let them know you're not drinking – it helps avoid awkward moments and ensures you’re prepared. Bonus tip: don’t rock up hungry – booze and an empty stomach can be a triggering combo.
2. Visualise Success
Before the event, take a moment to visualise yourself there – smiling, confident, and happily sober. This simple mindset hack can help rewire your brain and make it easier to stay grounded in the moment when you're actually there.
3. Have a Go-To Toolkit
If things get tricky, step away. Go for a short walk, scroll your favourite sober Instagram accounts, message a friend, or pop in your headphones and play a sober podcast. Keep a few tools ready on your phone – your ‘why,’ breathing exercises, even a short journal entry. It’s your mental sunscreen – apply generously.
4. Prepare for the Questions
You’ll likely get asked why you’re not drinking – especially if you’ve always been the one topping up everyone’s glass. A simple, confident “I’m not drinking at the moment and feel great” is usually enough. Remember, anyone who pushes back is probably more uncomfortable with their own drinking than yours.
5. Have an Exit Strategy
Know when you’re leaving – and stick to it. Drive if you can (the built-in excuse!). There’s nothing better than waking up fresh, clear-headed, and proud of yourself the next day. No one ever regrets not drinking.
6. Keep Doing the Work
Whether you're one week or one year sober, it helps to keep your head in the game. Read quit lit, listen to inspiring podcasts, journal, or connect with your sober community. Each social event you navigate booze-free is another brick in your solid, alcohol-free life.
This is an edited version of an article which originally featured in The Sober Edit.
