Sober October: What a Month of No Alcohol Can Do

Sober October (or Dry October) is a challenge that originated as a fundraiser in Australia under the name “Ocsober.” Participants pledge to go one month sober, improving their health, achieving an alcohol tolerance break, and raising money along the way for people with cancer.


Imagine this: it’s late October and you’re strolling through the park, pumpkin spice latte in hand, listening to your favorite podcast. That hill at the end of the path seems smaller, and the same walk seems easier. Have those hours at the gym finally paid off? You wonder as you remember that just this morning your Apple Watch told you your average heart rate has dropped lower than ever (yay!). The buckles on your new boots — the ones you bought with the money you saved this month — glisten in the sun as you inhale the smell of fall with all of its earthy, crisp delight.

The reason for all of the positive changes? You said goodbye to booze for almost a month by joining the Sober October challenge. What is Sober October? What can you expect after going a month sober other than getting an alcohol break? As it turns out, a lot!

What Is Sober October?

What’s behind the Sober October (or Dry October) craze, other than a name that rhymes? The story begins in “the land down under,” when a youth health organization in Australia known as Life Education started a fundraiser for a U.K.-based charity called Macmillan Cancer Support. 

The challenge was originally dubbed “Ocsober.” And no, it’s not a typo. The challenge was to go booze-free for a month, racking up health benefits and “good karma points” in one 31-day swoop. And while it remained under the radar for some time, podcaster Joe Rogan brought it to the masses when he took up the challenge a few years ago and invited others to join.

Sober October is similar to other challenges that encourage us to drink less or not at all, such as Damp July and Dry January. Compared to Dry January, which starts the day after the booziest holiday of all — New Year’s Eve — Sober October is a bit more casual and (like October) “cozy.”

It’s best to approach the challenge with an open mind, in the spirit of curiosity. There’s absolutely nothing to lose and so much to look forward to! Even if going to Oktoberfest is on the books this year, once you experience the benefits of life without alcohol, you may find yourself swapping that beer for a glass of soothing apple cider.

One Month Sober: Reap the Benefits

No matter what we think of Joe Rogan, the Sober October challenge is certainly worth a try. Sure, it will give us an alcohol break. But there’s so much more! 

What exactly does a month without alcohol do to our body and mind? Let’s dive into the science behind it and learn what Sober October has to offer. Signing up for the challenge of going one month sober may end up at the top of our gratitude list this Thanksgiving!

Our Physical Health Will Improve (Just in Time for Flu Season!)

The World Health Organization (WHO) makes it clear: no amount of alcohol is safe for our health. For an in-depth look at how alcohol affects us physically, check out “How Does Alcohol Affect Your Health?” For what happens when we stop drinking, take a look at “Health Benefits of Dry(ish) January” and “The Benefits of Quitting or Cutting Back on Alcohol.” 

For now, here’s what to expect: 

• Our liver will get relief. The liver is on the front lines of alcohol metabolism, and over time all that tireless work takes its toll. Alcohol causes inflammation of the liver, potentially leading to fatty liver disease, liver cirrhosis, and liver failure if it’s not addressed. And while the signs might not be obvious, silent alarm bells are constantly going off in the form of elevated liver enzymes. Even taking a break for a month is enough time for the liver to begin repairing itself.
• Our heart will be stronger. Alcohol is also hard on the heart. As a vasodilator, it causes an initial drop in blood pressure, followed by rebound spikes. On top of that, it raises our heart rate and can lead to potentially dangerous arrhythmias. However, science shows that abstaining from alcohol gives the heart a chance to recover as our heartbeat becomes more regular.
• Our immune system will rise to the challenge. Flu season is in full swing, but we’re in for a pleasant surprise: our immune system is getting stronger! No more waking up achy and stuffed up to face a day on the couch with chicken soup and a jumbo box of Kleenex.
• We’ll sleep better at night. Although many turn to alcohol as a sleep aid, it does more harm than good. Sure, we might doze off — for a bit. But we’re likely to wake up frequently during the night and wake up groggy even if we spent the “right” number of hours under the covers. The worst part? Alcohol robs us of REM sleep, the most restorative phase when our body repairs its tissues and keeps everything in tip-top shape.
• We might lose weight. All those empty calories in alcohol add up! When we go booze-free for a month, we’re likely to see our new habits reflected on the scale. It might even be time to shop for new clothes for the holidays (with all the money we’re saving this month).

October Tip: Exercise outdoors. To celebrate our body as it heals this month, why not give it an extra boost through a fun exercise routine? October is a great month for a jog, walk, or hike outdoors. Enjoy the crisp fall air and get out in nature to see the leaves change colors! Science says that exercise releases endorphins and increases dopamine, lifting our mood naturally and serving as a powerful craving buster.


We’ll Think More Clearly (Thanksgiving Scrabble, Anyone?)

We all know that solving quadratic equations, writing book reports, or even keeping a conversation going can be tough when we’ve had a few drinks. A month without booze will clear the cobwebs, improving our memory, attention span, and cognitive processing skills. And we can relish the fact that we’re investing in our future: getting alcohol out of our system is a science-backed way to stave off age-related cognitive decline.

• October Tip: Engage your mind. With the holidays approaching, why not dive into the history of two fall favorites — Halloween and Thanksgiving? Read, watch documentaries, listen to podcasts and audiobooks — all of these activities will keep our mind engaged and expose us to new ways to look at the world.

Our Mood Will Improve (No More Holiday Blues!)

Alcohol also takes a toll on our mental health, making us emotionally vulnerable and, according to a recent study, even “part-time” drinkers are affected. As study co-author Charles Holahan told CNN, anyone engaging in binge drinking was five times more likely to end up “getting hurt [or experience] emotional or psychological problems from alcohol.” And as many of us can attest, we’re not at our best when we’ve had a few too many drinks. Tempers get frayed, arguments erupt, and we’re more likely to act impulsively because of alcohol’s disinhibiting effect on the prefrontal cortex — the decision-making center of the brain.

Moreover, as a depressant, alcohol does a number on our overall mood, especially over the long term. The alcohol-induced dopamine rush and relaxation we feel from an increase in the neurotransmitter GABA and a drop in glutamate is invariably followed by a rebound rise in anxiety. 

But guess what? This October our brain will have a chance to rebalance! We’re likely to start the holiday season merrier than ever — and what we’ll feel will be authentic joy, not the temporary illusion of happiness we get from booze.

• October Tip: Start a mood journal. Did you know that October 10 is World Mental Health Day? Spread the word and use this day as a time to reflect on your emotions. Start by noting how you feel when you wake up in the morning, and make it a habit to keep a mood journal. It can uncover hidden patterns when it comes to circumstances that influence your mood, alcohol cravings, and more.

Our Relationships Will Get Stronger (Making the Holidays Extra Meaningful)

Many think that alcohol is “social glue.” But in reality, the only way it acts like glue is by making situations sticky. Science says that booze makes our social interactions less fulfilling, promoting aggressive and antisocial behavior rather than fostering genuine connections. Without alcohol’s influence, we might find ourselves navigating social and personal relationships with more clarity and authenticity. 

• October Tip: Have fun with mocktails and friends. The weather is getting cooler, and the holidays are coming. But it’s not too cold for a fun outdoor picnic with family and friends! No booze, just some festive October mocktails! 
• One of our favorites? The Pumpkin Spice mocktail. Blend pumpkin puree, pumpkin pie spice, vanilla extract, almond milk, and a touch of maple syrup until smooth. Pour over ice in a glass rimmed with cinnamon sugar. Top with a sprinkle of pumpkin pie spice for an extra autumn vibe!

We’ll Save Some Money for Treats (or a Fun Halloween Costume)

October is “trick-or-treat” month, and guess what? We can afford a lot more treats now: we’re sure to have more cash in hand because we didn’t spend it on booze. Surveys show that alcohol costs add up — big time. According to Huffpost, those drinks end up costing a lot more than we might think:

“If you have three drinks a day, five days a week, at an average of $10 a pop, you’re spending $150 a week, $650 a month or $7,800 a year just on alcohol ― not including any additional costs, like server tips or taking a taxi instead of driving. Even if you drink only on weekends, at two drinks per day you are spending about $2,500 a year.” 

Yikes! At least now we know why we can’t afford that new pair of Ugg boots.

• October Tip: Start an “October tip” jar. That’s right, it’s a tip about tips! (We couldn’t resist). Only these “tips” are the hard-earned dollars you’ll save by leaving booze off the shopping list for a month. Then, when the month is over, buy those Ugg boots (or anything else that strikes your fancy).

We’ll Rediscover Old Passions (and Find New Ones To Explore!)

Finally, one of the best parts of going alcohol-free for a month: we’ll have more time and inspiration for all those activities that got sidelined when booze was in the picture.

Just think about how much time drinking really took: it’s not just the time waiting at the checkout counter or at the bar. It’s also the time we spend thinking about drinking, fighting the urge when it strikes at the wrong time, and, of course, nursing that morning hangover. Plus there’s the truly “lost” time that goes in the black hole of blackouts — a dangerous side effect of drinking too much.

• October Tip: Explore local lore. Want to get in touch with the spooky vibe October brings? Many towns and cities have their own ghost stories and folklore that’s fascinating to dig into. Organize a “ghost tour” through a neighborhood that piques your curiosity, and bring others along!

How To Join the Sober October Challenge

Whether you join the official challenge that raises funds for Macmillan Cancer Support or do another version of Sober October with a group of like-minded folks (such as the Reframe community), you’re in for a treat. 

• Pick your path. First, decide on your goal — “damp” October is an option if you want to cut back instead of quitting completely. 
• Pick your people. Challenges such as Sober October are more fun when you join forces with others. Plus, there’s an extra boost of motivation that comes with telling people about your goals (whether or not they want to join in).
• Pick your project. The month will be that much more rewarding if you fill it with sober activities. We’ve given you a few ideas — for more, check out “Alternatives To Drinking Alcohol: Exploring Life Beyond Booze.”
• Don’t pick up that drink! Try to stick to your goals and keep a daily journal of how you feel. You can use the Reframe journal feature to track your progress!

Whatever path you take, Sober October is the perfect way to improve your health and have fun at the same time!

Staying Sober Beyond October

Once you experience all the benefits of going booze-free for a month, why not keep going? Here’s an overview of the changes that happen if you keep alcohol out of your life into November and beyond.

• November. Your liver continues to heal, regaining much of its function after just one month of abstinence. Your energy levels go way up. Getting up in the morning is no longer a drag!
• December. Your blood sugar levels stabilize, reducing your risk for diabetes.
• January. Improved oxygen efficiency is making exercise easier. Time for a skiing trip!
• February. Your heart rhythm normalizes, and your risk of heart disease goes way down. Happy Valentine’s Day!
• March. Your vision is sharper than ever — spot those first tiny leaves and flowers as spring starts.
• April. Your bones are stronger, and your muscles are better at repairing themselves. Time for a jog as the weather gets warmer.
• May. Your memory is much better than before. (No forgetting Mother’s Day this year!)
• June. You look younger than you have in years as your skin elasticity continues to improve. Friends keep asking you where you went for vacation (even if you didn’t go anywhere).
• July. Your senses (including the sense of taste and smell) are sharper than ever. Time to enjoy all the summer fruit that’s in season! (Mackinaw peaches, anyone?)
• August. You’re more emotionally stable than you were when alcohol was a regular presence. Just think back to this time last year — it’s likely that your relationships with others (and, most importantly, with yourself) have made a dramatic turnaround.
• September. Your sense of achievement is boundless. You’ve been booze-free for almost a year, and by now alcohol is an afterthought. Time to discover new levels of health and personal growth!

Excited? Give it a try and see for yourself! And check out “7 Benefits of Long-Term Alcohol Abstinence” and “10 Benefits of an Alcohol-Free Lifestyle” for more things to look forward to.

A Moment of Gratitude

November is the month of Thanksgiving and gratitude, but why not make October one, too? While we typically imagine gratitude as good things that are present in our lives, leaving something behind (such as booze) can end up giving us even more to be thankful for.

In the words of Alphonse Karr, “We can complain because rose bushes have thorns, or rejoice because thorns have roses.” The Sober October challenge is not about deprivation — instead, it’s all about watching those “roses” thrive and bloom as we experience the benefits of an alcohol-free lifestyle.

As Thanksgiving approaches, the nights get shorter and a winter chill settles in the air, let’s be thankful for our body and everything it does for us. And giving it a much-needed break from alcohol may be the best way to do that!