Tips for socializing when you choose not to drink

It’s amazing how big a role alcohol plays in social situations. Whether you’re celebrating or commiserating, hanging out or playing host, we tend to look to alcoholic drinks as the social lubricant that gets the party started or the conversation flowing. So much so that choosing to opt out of alcohol, whether for a night, a month, or for good, can feel oddly risky.

Social situations often come with an unspoken expectation to drink, and choosing not to can sometimes feel like you’re swimming against the current. Maybe you’re avoiding alcohol for health reasons, taking a medication that doesn’t mix well with booze, cutting back to reassess your habits, or just not in the mood. Whatever your reason, it’s valid — and you’re far from alone. More people are embracing Dry January and Sober October. In one January 2025 survey, 49% of Americans said they planned to drink less this year.¹ Total alcohol sales are down, but sales of no and low-alcoholic beverages are up.²

Still, navigating parties, dinners, dates, and get-togethers without a drink in hand can be awkward. People may ask questions, offer a drink anyway, or assume something is wrong. But with a little planning and confidence, socializing without alcohol can be just as fun, meaningful, and relaxing. These four practical tips can help make alcohol-free choices easier in social settings.

1. Remember you’re in control

Whether you’re sober-curious, taking a break, or just skipping drinks for a night, your choice to forego booze is your business. Some may pressure you to explain yourself, but know that you don’t have to answer to anyone else, get their approval, or take it up with a committee of friends and family. Here’s where boundaries come into play. Calmly but firmly state that you won’t be drinking and leave it at that. No need for a discussion or an argument.

2. Plan ahead

If you’re going to a social gathering where you know alcohol will be served, take control by coming up with a game plan ahead of time. That means being ready to clearly and confidently say “thanks, but no thanks” when a drink is offered. It can help to practice a few ways to decline. You should also prepare to face some pressure to imbibe. This might come in the form of repeated offers of a drink or just the temptation to join in with the rest of the crowd. Thinking through your resistance strategy ahead of time will make it easier to stick to your no-alcohol position at the gathering.³

Know that there may be some occasions and events where it will be difficult to turn down an offer of a drink or resist temptation. It might be a Super Bowl party or a bachelor or bachelorette party, or perhaps it’s a night out at a bar with heavy-drinking friends. If you're committed to not drinking, you may find it best to pass on the invitation altogether. You can also suggest alternate activities that don’t feature alcohol.

3. Run your lines 

Having a few responses at the ready when someone offers you a drink can help ease a potentially uncomfortable situation. Below are a few lines you might use:

“None for me, thanks.”

“No thanks, I’m cutting back.”

“I’m sticking with soft drinks tonight.”

“I’ll pass, I’m the designated driver.”

“I’m not drinking today.”

Whatever phrasing you choose, practicing it a few times aloud can help you feel more confident when it comes time to say it for real.⁴

4. Settle on an alternative beverage

Choosing not to drink alcohol doesn’t mean being thirsty at every gathering and function. When you arrive at the event, fill your glass with a soft drink, juice, club soda with lime, or a nonalcoholic beer. Having a full glass on hand will cut down on questions about whether you want a drink.⁵ If the gathering is at a bar or restaurant, inquire about mocktails and nonalcoholic spirits, wine, and beer.

5. Focus on the connection — not the cocktail

Remember, most people aren’t there for the drinks, they’ve come for the conversation, camaraderie, and the chance to unwind. Shift your focus to the other guests and away from what’s in your glass. You might just find that you’re more present and engaged when alcohol isn’t part of the equation.