10 Ways to Have the Best Sober Girl Summer

Let’s be honest—summer tends to arrive with an unspoken invitation to indulge, especially when it comes to alcohol. From rooftop parties to beach bonfires, the idea of “fun in the sun” is often paired with a drink in hand. But that narrative is starting to shift.

In the thoughtful piece below, Erin Moran, MS, LMHC, and VP of Clinical Operations at Sophros Recovery, explores what it means to reclaim summer without substances—and why more women are choosing a clear-headed, connected, and joy-filled season.

Read the full piece below for a refreshing take on what sober living can look like in 2025 and beyond.

Summer is nearly upon us, and with it comes barbeques in the backyard, long afternoons at the beach with your toes firmly in the sand, and sitting poolside with your besties. However, many of these traditional summer scenarios often include alcoholic beverages.

It almost seems odd to sit on the beach without a Mai Tai in hand. After all, drinking and summer activities are often so intertwined that facing the summer sober can seem like a radical act.

Radical act or not, many women are planning out their perfect “Sober Girl Summer.” Here are 10 ways to enjoy the heat, the beaches, and the time with friends without relying on alcohol or drugs.

1. Plan an alcohol-free weekend getaway

When you think about it, so many getaways can center around substance use — vineyard tours and wine tastings, breweries, and swim-up bars. To plan a great “Sober Girl Summer,” focus on planning intentionally substance-free getaways. Try activities like antiquing, learning to waterski, or joining your book club at a summer retreat in the woods.

2. Host a mocktail party

Just because you’re sober doesn’t mean you can’t enjoy fancy drinks! Learn how to make some mocktails and host a fancy mocktail party. You can even encourage your friends to dress in their summery best and bring their own mocktail ideas.

3. Join a sober sports team

Sports leagues like softball or volleyball often involve hitting the bar after games. However, there are plenty of leagues out there that offer all the fun of competition without the alcohol. Usually, organizations such as the YMCA offer these options, so see what’s available closest to you.

4. Explore new hobbies

Summer is a great time to explore new hobbies such as hiking, baking, or gardening. If you’re newly sober and need something to fill the time that used to be occupied by consuming alcohol or other substances, picking up a new hobby can be a great way to stay busy and gain a new skill.

5. Volunteer

There are many opportunities to volunteer your time in the summer, such as helping out by mentoring teens or becoming a sponsor for a newly sober friend. You can also assist at camps that occur during the summer, helping kids experience the best parts of summer, such as campfires, hiking trips, swimming, and making new friends.

Volunteering is a great way to bring meaning to your sober summer and focus your energy on something worthwhile.

6. Focus on calm and relaxing activities

Focusing on calming and relaxing activities is important, especially if you’re newly sober. Whether taking a boat out to the middle of a crystal clear lake to fish or stargaze, or bringing your notebook out into the woods to journal among nature, try to seek some calm every day.

7. Get physical

Staying physical is a great way to focus on sobriety throughout the summer. Plan long bike rides, learn to play pickleball, or take up yoga in the park. The bonus to physical activity is that it also makes you feel great and can be a fantastic way to meet new people.

8. Practice mindfulness

Find ways to incorporate meditation and mindfulness into your everyday routine, even if it’s just for a few moments. Daily exercises like mindful breathing or body scan meditation can help you manage cravings for substances and help you keep a better emotional balance through the summer months.

9. Set clear boundaries

To protect your intention of having a “Sober Girl Summer,” set clear boundaries and stick with them. However, remember that this may mean turning down invitations or fielding questions from well-meaning friends. You may find yourself in situations where you feel pressured to drink or indulge in other substances, so always have an exit plan and make sure those close to you understand your sobriety goals!

10. Have a support system

Finally, no “Sober Girl Summer” is complete without a strong support system. Be open about your sobriety and let your friends and family support your goals. Create new traditions around not drinking and let those closest to you join you in your Sober Girl Summer plans.

Being the only sober person at the Memorial Day picnic or the only one who opts out of the softball team’s bar hop can be challenging. The good news is that sobriety is becoming more common, with many people participating in planned sober events like Dry January.

With your commitment to Sober Girl Summer, you could not only be committing to a healthier lifestyle, but you could be starting a trend among those closest to you.

Interested in more? Please browse our other features for diverse perspectives and topics.