Soberish: The Science-Based Guide to Taking Your Power Back from Alcohol

by Kayla Lyons

A non-judgemental guide to becoming “soberish”. Helps millennials and Gen Z create a relationship with alcohol that works for them using evidence-based tools and expert advice.

Are you ready to take your power back from alcohol?

Whether you’re looking to go booze free or want to make informed adjustments to your drinking habits, this inclusive and non-judgemental guide gives you the scientifically backed tools you need to create a relationship with alcohol that works for you, from cold exposure therapy to sound healing and beyond.

You will explore the roots of your drinking behaviours and triggers, hear from leading industry experts, including addiction and nutrition therapists, learn to overcome backsliding behaviours, receive tips and advice on real-life scenarios, like sticking to your goals in a party environment, get advice on recreating your self-identity, and create a personalized plan of action to guide you on your soberish journey.

Genres: Health, Nonfiction, Self Help

318 pages, Kindle Edition

Published September 12, 2023

Reviews

[Trudee Wiltshire · Rating 5 out of 5]

i feel like i wanted to give this a 4 but i think i’m jaded by the fact that i’ve read so much quit lit that sometimes it can become redundant, so i’m imagining what i would rate if if i had a fresh brain without 500 days in recovery under my belt. soberish is just as it defines itself - a non-judgemental guide to making changes with your relationship with alcohol. the book marries science and fact with authentic testimonies by the author and other contributors. i think this is a perfect tool for someone who is sober curious or early into a recovery journey. i read it on kindle but recommend the physical copy for writing in the guided exercises throughout the book. i’m so proud of kayla, it’s really special to read a book created by someone who played a big role in the foundation of my recovery and who’s platforms i still follow religiously for inspiration and guidance.

[Reta · Rating 4 out of 5]

Not a re-read - but it did catch my eye on the New Books shelf when I was picking up a pile of re-reads from the library.

I read parts of this book in the sauna with a tall glass of water, parts of this book on the couch with a vodka and fresh fruit on ice, and parts of this book on reading chair - dry - with a cozy blanket.

The best aspect of this book is the variety of avenues it offers to navigate sobriety. Far from being a “you must take this step first and this step second, etc.,” this book is like a Choose Your Own Soberventure.” Many of the suggestions, recommendations, plans, and research invited me to introspectively consider my own relationship with alcohol instead of telling me what to do.

Definitely a must-read for this generation, not just to understand one’s own soberish journey, but to grasp how we can better encourage behavioral change and health for our peers.

[Taya Lafrenier · Rating 3 out of 5]

I think this book was a little hard to relate to at times. The author and many other narrators in this book have labeled themselves as having a problem with alcohol and give advice from the perspective of someone who has a big problem. This book might not be as helpful for someone just starting to be sober curious and I found the the book doesn’t really give you any tangible strategies to drink less, but rather just gave more generally healthy living advice.

This book was a good read overall, just not very specific when it came to how EXACTLY to become “soberish” without going cold turkey

[ashley and the never ending TBR · Rating 3 out of 5]

*** Thank you to Netgalley, Kayla Lyons, and Watkins Publishing for the ARC***
Release Date: 09.12.2023

As I get closer and closer to turning 30 (a little over 3 weeks away at this point) I am looking into things to do to better myself. The way I drink is one of them. Genetically, I am likely to become an alcoholic. As a Registered Nurse who worked through a pandemic and jumped from one stressful job to another, I am even more likely. As a millennial who wants to drink for any reason – it’s 75 and sunny, I am on vacation, I am celebrating a special event – gimme a drink. The 30 pounds I’ve gained over the past few years are further proof. BUT HOW. I have stopped and started more times than I can count. That’s where I hope Soberish can help me.
Soberish breaks down all aspects of drinking, even down to levels I didn’t think of. I started the book taking a test to figure out which kind of drinker I am. The book has many graphs and explanations that anyone can understand. Chapter 5 explains nutrition and supplements/minerals/vitamins which, to be honest, I probably learned to pass a nursing test and never remembered again, it was beneficial to me to be able to understand why my body needs these nutrients and how alcohol can cause deficits. There is also a chapter on cold exposure therapy, which I watched a lot of Tiktoks about, but never read up on and after reading about it in Soberish, I think it might be the key to helping me break my cycle for good.
The only downfall I had with this book was some parts read more long winded like a school research paper and less than a self-help book for the average consumer, but as previously stated the material is easy to digest.
I may never become 100% sober, but I do believe this book will get me on track to making better choices and becoming the best drinking version of myself. If you want more information on giving up alcohol, pick up Soberish. You are not alone, this might be all the help you need.

[Shanelle Robinson · Rating 3 out of 5]

First third of the book had genuinely interesting science/research on alcohol harm and techniques for beginning a “soberish” life (however that looks like to the individual) but closer to the end it felt like it went completely away from alcohol literature and more about sound baths, cold therapy exposure and meditation. Weird? But ok.

[Julia (Shakespeare and Such) · Rating 4 out of 5]

4/5 stars -- my initial interest in soberish was piqued because i have been interested in cutting down on my own alcohol consumption (mainly for health purposes, but i know there are so many benefits). while i do think soberish is a good beginner's guide for the sober-curious like myself, i think it actually makes a much better guide to new year's resolutions for those who would like to be soberish. lyons' advice runs the gamut from practical (creating SMART goals) to mystical (the benefits of cold therapy and manifestation). i myself already practice and am comfortable with a lot of what was discussed in this book, so i found myself able to skim great chunks of it. there was also many a portion that had me saying "yeah, that's not me" and i was able to quickly peruse those as well. personally, i didn't really need as many anecdotes as were given in the book, i preferred the factual portions. i especially liked part one, which led with more of the science of alcohol and the human body, and i liked her guidance to creating goals and a plan of action to help you follow through. i'm not sure this would be the right quit-lit for everyone, but i do think it was a beneficial read overall!

Organization: 4/5
Writing: 4/5
Enjoyment of subject/ideas: 4/5

thank you to netgalley and watkins publishing for a copy of soberish in exchange for an honest review!

[Markie · Rating 4 out of 5]

Soberish: The Science-Based Guide to Taking Your Power Back from Alcohol" by Kayla Lyons is an inclusive and non-judgmental guide that aims to help readers reassess their relationship with alcohol and make positive changes. Whether you want to go completely booze-free or simply make adjustments to your current drinking habits, this book provides the necessary tools to empower you in creating a personalized approach that works for you.

The book delves into the societal dynamics surrounding alcohol and explores the reasons behind our collective relationship with it. Through thought-provoking exercises, readers are encouraged to assess their current relationship with alcohol, fostering self-awareness and reflection.

One of the book's strengths lies in debunking common myths about alcohol and presenting factual information on its impact on the body. With contributions from addiction and nutrition specialists, as well as insights from real people, the reader gains a comprehensive understanding of the subject matter.

A highlight of "Soberish" is the science-based toolkit provided by the author. This toolkit includes various techniques such as breathing exercises, cold therapy, and movement activities, all of which contribute to a holistic approach to alcohol-related challenges. By incorporating evidence-based strategies, the author empowers readers to develop healthier coping mechanisms and explore alternative ways to find fulfillment.

The book also offers guidance on navigating real-life scenarios involving alcohol, such as social gatherings or parties. Readers are provided with practical tips and strategies to help them stay committed to their goals and make informed choices in these situations.

What sets "Soberish" apart is its non-judgmental tone and inclusive approach. The author acknowledges that everyone's relationship with alcohol is unique, and there is no one-size-fits-all solution. Instead, the book encourages readers to take control of their own journey and make choices that align with their personal values and goals.

Overall, "Soberish" is a valuable resource for anyone looking to reevaluate their relationship with alcohol. Kayla Lyons presents a comprehensive guide filled with scientific insights, practical exercises, and expert advice, all while promoting self-empowerment and non-judgment. By taking the tools provided in this book, readers can embark on a path towards a healthier and more fulfilling relationship with alcohol, on their own terms

[Kimberly Barnes · Rating 5 out of 5]

Soberish: The Science-Based Guide to taking your power back from alcohol, is a guide to assist individuals in creating a better relationship with alcohol. Too often, we believe that drugs are bad for us and our health, and we discount the effect of alcohol on our lives. The use of alcohol is seen as “fun” and what you “do” on the weekends or time off. However, is it is as benevolent as advertised? A negative relationship with alcohol can be formed merely, by habit or faulty thinking patterns, as explained by Kayla Lyons. Ms. Lyons does a really nice job of starting at the very beginning, explaining the brain-body connection and what occurs when alcohol is consumed. She then encourages the creation of a “soberish” toolkit, with presented tools and strategies. Kayla addresses many important components of recovery, including getting adequate nutrition and sleep, journaling, engaging in some form of physical activity, and surrounding yourself with a community of like-minded people. A direct, kind voice is presented, with personal stories and practical advice. This book is inspirational and positive. It gives an individual hope on this journey. I highly recommend this book. Thank you the publisher and NetGalley for the advance review copy in exchange for my honest review.

[Kathleen · Rating 5 out of 5]

“Being soberish means freeing yourself from the power alcohol holds over so many of us, forging your own path and healing in a way that works for you.” These words begin to describe Kayla Lyons thorough guide to changing your relationship with alcohol. She continues with a history of the popularity of alcohol, efforts to control drinking and the power of advertising. She suggests haling a seven day pause from drinking and following these guidelines: Intention, Enlightening, Encouraging and Enabling. A discussion of the ways alcohol effects your body follows with possible reasons why you drink. Lyons adds vitamins you may need on your journey to sobriety and helpful meditations and exercises.

Soberish incorporates information with a kind, forgiving attitude. Anyone who is dealing with a problem drinker or is reflecting on their own drinking habits will benefit from reading this. 5 stars.

Thank you to NetGalley, Watkins Publishing and Kayla Lyons for this ARC.

[Goth Radio Hour · Rating 3 out of 5]

I'm always a little dubious of "gurus" monetizing sobriety plans, but Lyons heart is in the right place, and she cites lots of sources to back up her lifestyle guidebook.
I think this would be a great book for anyone sober-curious, or someone who hasn't questioned their relationship to alcohol before. Lyons does a nice job helping to alleviate the stigma around alcohol use disorder with this book.
Lyons offers gentle ways to get in-touch with yourself and uncover what really drives you as an individual to want to drink alcohol. Including journaling prompts, self-quizzes, meditation mantras, and suggested diet and bathing routines. I think the chapters about creating your own action plan when triggers and craving arise is the most useful for actually helping you change your own thought patterns and behaviors around drinking.
Some nice take away points, but I will not be joining you for that cold plunge.

[Nic Harris · Rating 3 out of 5]

I liked the premise of this book. The idea that people need to think about their relationship with alcohol is such an important one. So many of us drink without considering the impact of it on our health and well-being. This book does a good job in shedding some light on this area and provides the evidence to inform decision making.

But I didn’t find the tips to be anything particularly groundbreaking. I think this is a good entry way into reading ‘quit-lit’ but as someone who has read books of this nature before there wasn’t really anything unique about this one.

Id recommend for someone who is new to the area and thinking about their relationship with alcohol but it is not really for someone who is familiar with the literature around getting sober.

Thanks for the opportunity to review

[Virág · Rating 4 out of 5]

I did not find this book useful, but it is on me. The book is doing exactly what it tells it would do, namely helping to plan a journey you can go on to a soberish lifestyle, but nothing more. I hoped it would have more tips on how to communicate your journey with other people, other than a "don't worry, people are too busy with themselves to pay attention to you" message, which I would have found more useful.

This book is definitely of its time, which is great right now but it is not going to age well, and it is definitely marketed towards young women.

The points were generally easy to follow and I found the writing style very approachable. The structure of the book makes it easily searchable, which comes in handy when you want to revisit a section.

[E Dod · Rating 4 out of 5]

I was really curious to read this novel, having read mainly fiction for many years I thought that this would be an incredibly interesting read, which it was.

I am coming up to 40 and do like to have a drink and I can see the cycle of bad habit when it comes to having a drink and how easily it is to slip into "just have a drink tonight", so I really want to clean my habit up and when I saw this I thought it sounded perfect.

Full of interesting and science-based facts, I really enjoyed reading this book. I have taken away some really valuable lessons and how to put these into practice.

I enjoyed Kayla Lyons writing and really resonated with this book.

Thanks to Netgalley, the author and publisher for allowing me a copy of this book.

[Alexis McNichols · Rating 5 out of 5]

This book was a phenomenal read and provided me so much knowledge on how people view alcohol and its impact. What sets this book apart is its ability to resonate with a diverse audience, reaching beyond the traditional narratives on alcohol consumption. For someone who like me who has never experienced any issues with alcohol, I felt it gave me a really deep understanding and additional tools of how to maintain a good relationship with alcohol as well as how to help those in my life who may not have that same luxury.

Whether you are contemplating complete sobriety or seeking a more mindful and intentional approach to your relationship with alcohol, this is a must-read!

[Alicia · Rating 4 out of 5]

Over the last several years I’ve re-evaluated my relationship with alcohol, and I wish this book had been around when I started on this journey! I rate it 4 stars because it is well researched and informative, however I’ve done a lot of introspection and made a lot of life changes already so a lot of it didn’t feel particularly applicable to where I am in my journey now. But, I do think it would be insightful for someone just starting out or who hasn’t quite figured it out yet.

I consider myself to be a mindful drinker, and there are some good tools and exercises in this book to support mindfulness.

[Jerren · Rating 2 out of 5]

I'll preface by saying that if this book helped anyone, then I'm so happy it exists. But for me this was SUCH a slog. I guess I was hoping for a more personal story, an account of the author's trials and tribulations and how she unlocked the coping tools along the way. Instead, we get a brief but slight version of her backstory in the opening chapters, and then the book is basically a series of Wikipedia entries with surface-level data points and "science-backed" facts. I had a really hard time finishing this, and ended up skmming large swaths of it. This was not for me, and that's totally okay!

[abby · Rating 4 out of 5]

tbh maybe more like 4.5 stars, this book gave lots of tangible advice, while mostly focusing on how to strengthen other areas of your life so that you don’t rely on alcohol. I did have a qualm with a lot of the sources being from websites, meaning some claims may have been less peer reviewed than others (and those links to info over time may change!). I also felt like I found enough grammatical errors that I wish the editors had put in another read :/ but generally, the author had a refreshing perspective and I liked her narrative voice. It also lists out a lot of techniques for different areas of self improvement, feels like a toolkit you can come back to!

[Diane Hernandez · Rating 4 out of 5]

Most alcohol interventions require abstaining from drinking forever. Interested in reducing your drinking but not stopping forever? Turn to Soberish.

I’ve never read a book like this before so I can’t comment on its originality or innovation. However, Soberish is a good self-help guide for controlling your alcohol intake. It is a step-by-step guide with concrete instructions on how to proceed on a path to conscious drinking. 4 stars!

Thanks to Watkins Publishing and NetGalley for a digital review copy of the book.

[Sarah O'Riordan | travelseatsreads · Rating 3 out of 5]

Soberish is part self help guide and part ‘Choose Your Own Soberventure’ (as mentioned by Anna on Goodreads) which helps you understand your relationship with alcohol and how it can be improved.

Constructed with a mix of formats, including quizzes and infographics, it gives a really well balanced and informative look at how you as a person, both body and mind, interact with alcohol.

Filled with plenty of science based sections, as well as many real life anecdotes, the book provides a really cohesive look at how you engage with alcohol and how that affects you.

Without being preachy the book guides you with tips and suggestions to help you see what your Soberish journey may look like.

I found it a very interesting read, which I took a lot from, but I did find myself wondering about the relevance of some sections.
Great for anyone curious about a soberish lifestyle.

If you enjoyed this review come follow me on Instagram @TravelsEatsReads for more

[Katherine · Rating 3 out of 5]

Overall enjoyable, especially since I’m a fan of quit lit. Part One was by and large the best, but I’d say the book trails off slightly after that. Part Two was more action oriented but a little too long and bloated. I think some of the magic of Part One was connecting to a personal story, and the rest of the book past that loses it. On the whole I liked it though!

[Cathy · Rating 3 out of 5]

I'm a big fan of 'quit-lit' so I jumped at the chance to review this book. It made for interesting reading and did mention some thoughts that have been raised in previous books that I have read. But I am certainly glad that I had the opportunity to read this. I want to hone in on a thought towards the end of the book: '...any progress you make will never be wasted.'

[Megan Edge · Rating 4 out of 5]

I’m not sure that this is the book for someone who is deep in the throes of addiction, but it was actually sort of perfect for me and my relationship with alcohol. It was simple, and a bit woo-girly, and it really helped me. I took so much of it to heart. I have recommended it to two other friends trying to evaluate their relationship to alcohol.

[Kelly Pramberger]

I've been AF for five years but still enjoy reading about the topic of people giving up alcohol. Soberish was a helpful book to get tips that I could pass to others that desire to cut back on drinking. Thanks to NetGalley for the ARC. Four stars.

[Hadley Day · Rating 4 out of 5]

This was a random library pick-up and I really had no considerations of a lot of the science before reading but she shares complex ideas in digestible ways and shares her story in a relatable and enjoyable way😄

[Julie · Rating 3 out of 5]

A useful, loving approach to rethinking alcohol consumption, which increased for so many of us during COVID. Packed with just about every self-help and self-care idea out there, too many for me to read, there should be something for everyone here.

[Lily Brennan · Rating 5 out of 5]

Really good read for anyone who wants to explore sobriety and great practical tips on doing it! I loved how positive this book was and how it focused on positive changes anyone can make in their life to feel better.

[Christina Karvounis · Rating 4 out of 5]

In midlife, I have found myself questioning everything. I found this at the PL while browsing the new books and decided to have a look. There were definitely so e great prompts to get me thinking. 3.5 stars - great information, far too wordy.

[Liz Stabb · Rating 4 out of 5]

I like this book. Even though I don’t really drink alcohol the tips and tricks Kayla gave just help with overall life. Just making good habits, building goals, good coping mechanisms. I will definitely use a lot of skills in this book

[Juli Anna · Rating 3 out of 5]

While the authorial voice here was a little eye-rollingly Southern Californian to me, there is a lot of solid advice and science-backed information here for those who are interested in changing their relationship to alcohol.

[Kate Henderson · Rating 3 out of 5]

This was a really interesting book. I found the sciencey parts the most interesting - I learnt a lot, particularly about the difference in the way men and women's bodies process alcohol.
Kayla Lyons does a great job of explaining things clearly, and without making the reader shut off with lots of technical jargon.
Lots to take away from this book.