• Sober Social Playbook

    Sober Social Playbook

  • Get a personalized 1-page plan for any social occasion. This short playbook gives tactical scripts, non-alcoholic drink suggestions, buffer topics, and an exit plan so you get through the event feeling strong and calm.

  • Backyard BBQ / Grill / Tail Gate — Plan for cravings

    • Your 60-second opener: “I’m taking a break from alcohol tonight — I’ll have a non-alcoholic drink.”
    • Mocktail to order/make: Ginger beer + fresh lime + mint (or iced tea + lemon).
    • 3 buffer topics: Ask about the host’s new grill item / recent family plans / weekend tournament.
    • Exit line: “I’m stepping out for a minute — I’ll be back soon.”
    • Quick tactic: Keep a plate or a drink in your hand (reduces reach to the bar). 

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

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  • Backyard BBQ / Grill / Tail Gate — Feeling Akward / Judged

    • Your 60-second opener: “Love the vibe here—this backyard is straight out of Pinterest!”
    • Mocktail to order/make: Iced tea with lemon wedge
    • 3 buffer topics: DIY backyard hacks, summer playlist ideas, best burger toppings 
    • Exit line: “I’m gonna say hi to the kids running around.”
    • Quick tactic: Pour your mocktail into a solo cup—nobody will even ask what’s inside.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

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  • Backyard BBQ / Grill / Tail Gate — Pressure from Others to Drink

    • Your 60-second opener: “Excited to finally kick back—it’s been a long week!”
    • Mocktail to order/make: Watermelon agua fresca
    • 3 buffer topics: new shows streaming, funniest pet stories, vacation spots
    • Exit line: “I promised to help with the grill—catch you later.”
    • Quick tactic: If asked, smile and say, “I’m good with this tonight, thanks!”—then pivot back to food or music.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

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  • Backyard BBQ / Grill / Tail Gate — FOMO / Missing Out on The Fun

    • Your 60-second opener: “Man, this smells amazing. What’s your secret sauce?”
    • Mocktail to order/make: Arnold Palmer (iced tea + lemonade)
    • 3 buffer topics: favorite condiments, funniest BBQ fail you’ve seen, who’s the best grill master
    • Exit line: “Gonna check out the dessert table before it disappears.”
    • Quick tactic: Ask people about their food—it keeps the talk flowing naturally.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

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  • Work of Networking Event — I'll be Tempted / Cravings

    • Your 60-second opener: “Nice to finally see everyone outside the office—feels different without screens!”
    • Mocktail to order/make: Club soda with lime in a short glass
    • 3 buffer topics: new tech/tools in your industry, local restaurants, recent conferences/events
    • Exit line: “I see someone I need to connect with real quick—catch you later.”
    • Quick tactic: Keep a drink in hand that looks like a cocktail—no one will question it.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

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  • 🔄 [Start Over]

  • Work of Networking Event — Feeling Awkward / Judged

    • Your 60-second opener: “I’m glad I made it—these events are always more fun once you get talking. What’s been your favorite project this year?”
    • Mocktail to order/make: Sparkling water with cranberry splash
    • 3 buffer topics: travel plans, hobbies outside work, funniest work-from-home story
    • Exit line: “I’m gonna freshen up my drink and keep mingling.”
    • Quick tactic: Prep 2–3 open-ended questions before you walk in—keeps nerves in check.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • Work of Networking Event — Pressure From Others

    • Your 60-second opener: “Feels great to see everyone relaxed outside the office. What’s your highlight of the week so far?”
    • Mocktail to order/make: Virgin mojito (lime, mint, soda water)
    • 3 buffer topics: books/podcasts, new restaurants, local news
    • Exit line: “Early start tomorrow—gonna keep it light tonight.”
    • Quick tactic: Say you’re pacing yourself—most people respect “work mode” as an excuse.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • Work of Networking Event — FOMO / Missing Out On The Fun

    • Your 60-second opener: “This is a great spot—do they do events here often?”
    • Mocktail to order/make: Virgin tonic with cucumber slice
    • 3 buffer topics: trending shows, new music, coolest food spots in town
    • Exit line: “Gonna see who else is here before I head out.”
    • Quick tactic: Remind yourself: they’ll forget the drinks tomorrow—but remember the connections.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • Friends' night Out / Party (small group) - Plan for Cravings

    • Your 60-second opener: “Glad we pulled this together—it’s been too long! What’s everyone been binging lately?”
    • Mocktail to order/make: Sparkling apple cider
    • 3 buffer topics: TV shows, upcoming trips, funny stories from past nights out
    • Exit line: “I’m gonna refill real quick—be right back.”
    • Quick tactic: Suggest games, playlists, or food—it keeps the focus off drinking.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • Friends' night Out / Party (small group) - Feeling Awkward / Judged

    • Your 60-second opener: “Man, it feels good to catch up—what’s new with you since last time?”
    • Mocktail to order/make: Iced tea with lemon
    • 3 buffer topics: hobbies, favorite new restaurants, concerts
    • Exit line: “Gonna check out what snacks are left.”
    • Quick tactic: Stick with one supportive friend if nerves spike.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • Friends' night Out / Party (small group) - Pressure From Others

    • Your 60-second opener: “Love these hangouts—best way to break up the week. What’s been keeping you busy lately?”
    • Mocktail to order/make: Coke Zero or ginger beer in a rocks glass
    • 3 buffer topics: inside jokes, sports, food recs
    • Exit line: “Driving home later—keeping it light tonight.”
    • Quick tactic: Have a canned excuse (“early morning,” “driving,” “training”) ready.

  • If you’re feeling a strong urge — 20-minute emergency plan

    1. Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    2. Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    3. Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    4. If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • Friends' night Out / Party (small group) — FOMO / Missing Out On The Fun

    • 60-second opener: “So happy to see everyone—this is exactly what I needed.”
    • Mocktail: Alcohol free beer
    • 3 buffer topics: weekend plans, funniest childhood memories, dream road trips
    • Exit line: “Gonna step outside for some air—back in a bit.”
    • Quick tactic: Reframe—your memory of the night will be clearer than theirs.

  • If you’re feeling a strong urge — 20-minute emergency plan

    • Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    • Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    • Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    • If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • Party or celebration / Family Gathering (larger) - CRAVINGS

    • 60-second opener: “Wow, this is a big turnout! Who do you think is the life of the party tonight?”
    • Mocktail: Club soda + splash of cranberry
    • 3 buffer topics: DJ/music, favorite party snacks, funny old party stories
    • Exit line: “I’m gonna hit the food table before the good stuff’s gone.”
    • Quick tactic: Stick with the food area—it’s safer than the bar.

  • If you’re feeling a strong urge — 20-minute emergency plan

    • Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    • Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    • Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    • If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • 🎉 Party or celebration / Family Gathering (larger) - Feeling Awkward / Judged

    • 60-second opener: “This playlist is awesome—who picked the music?”
    • Mocktail: Virgin daiquiri
    • 3 buffer topics: favorite concerts, travel dreams, new local events
    • Exit line: “I’m gonna go say hi to some folks I haven’t seen in a while.”
    • Quick tactic: Anchor with 1–2 friendly faces—it makes the crowd less intimidating.

  • If you’re feeling a strong urge — 20-minute emergency plan

    • Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    • Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    • Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    • If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • 🎉 Party or celebration / Family Gathering (larger) - Pressure From Others

    • 60-second opener: “Such a great vibe—whoever organized this nailed it.”
    • Mocktail: Sparkling water with orange slice
    • 3 buffer topics: birthdays, vacation plans, sports
    • Exit line: “I’m pacing myself tonight—long day tomorrow.”
    • Quick tactic: Keep a glass in hand always—if you look “set,” you won’t be pressured.

  • If you’re feeling a strong urge — 20-minute emergency plan

    • Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    • Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    • Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    • If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

  • 🎉 Party or celebration / Family Gathering (larger) - FOMO / Missing Out On The Fun

    • 60-second opener: “Biggest crowd I’ve seen in a while—feels great to be out!”
    • Mocktail: Pineapple juice + soda
    • 3 buffer topics: favorite trips, TikTok/viral trends, funniest work fails
    • Exit line: “Gonna grab some pics before things wrap up.”
    • Quick tactic: Focus on connection + memories—alcohol is just background noise.

  • If you’re feeling a strong urge — 20-minute emergency plan

    • Set a timer for 20 minutes. Urges are temporary — delaying is powerful.
    • Immediate actions: drink a large glass of cold water, step outside for air, do 10 deep breaths.
    • Call or text your go-to support person with a short script: “I’m having an urge and need five minutes — can you talk?”
    • If you feel you’re in immediate danger or can’t stay safe, call/text 988 now (US) or your local emergency number. Visit 988lifeline.org for resources.

  • Want this as a printable wallet card? Make sure your email is entered — we’ll send it right away (Heck, I'll send you the whole set!).

    👍 YES PLEASE!

  • 🔄 [Start Over]

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