A Guide to Traveling Solo and Sober
There’s something about being on the move that always makes me feel alive. That was true when I was drinking, and it’s still true now. But back then, travel was often just an excuse to drink in new places. I convinced myself it was cultural exploration, or celebration, or freedom. In reality, I was dragging the same pain with me, just with a different skyline behind it.
Luckily, getting sober didn’t kill that sense of adventure. On the contrary, it made it more urgent, more vital to my ongoing sense of self. It gave me the chance to feel what I was doing with my life. Of course, it also forced me to relearn everything about how I travel. I had to figure out how to enjoy solo time without numbing out. How to meet people without a drink in my hand. How to protect myself in situations where temptation hits hard and fast.
I initially made the mistake of booking myself into party hostels since I got sober, where I ended up feeling like an alien. There were times then, when I wanted to disappear into the crowd, order something strong, and forget. But I luckily didn’t. Instead, I formulated a strategy that meant I could continue to travel and experience the world on my terms.
Sober travel isn’t always easy, especially solo. Any Reddit forum will tell you that! But neither is sitting at home scrolling, getting triggered, or fighting your mind in the same four walls. Being out in the world, clear-headed, honest, and present has kept me sane. It’s kept me going. And ironically, seeing the hostel culture and all-inclusive resort package deals up close only reinforced why I quit. Watching people waste their trip on hangovers and bad decisions has made me steadfast in my ongoing sobriety. I mean, you spend thousands to see the world. Why sleep through it?
Still, the question comes up. How do you travel solo and sober? How do you stay accountable with no one watching? How do you meet people without putting yourself at risk? These are real questions for people like you and me. And if you’re heading out into the world on your own without a drink in your hand, you need more than good intentions. You need a plan.
So here’s how I have learnt to travel solo and sober, the mistakes I have made along the way, and the joy I have found in creating an existence of my own making.
Setting yourself up for a solid solo sober trip
Traveling solo while sober isn’t something you just wing. Especially not if it’s your first time. Whether you’re newly sober or have years behind you, if you haven’t done this before, the rules are different. You won’t have a friend keeping an eye out for you. You won’t have your local meetings or therapist in easy reach. It’s just you, in unfamiliar surroundings, with no guaranteed fallback. That doesn’t mean it carries inherent risk per se. It just means you need a plan.
Build your remote accountability system
This can be one person or a small group you trust who you can call on at any hour. They don’t need to be sober themselves, but they do need to be available and honest with you. Let them know what your triggers are, how you might check in outside of business hours, and what kind of response you want if you say you’re struggling.
If you’re doing AA, you might like to look up meetings in your destination. If you’re using SMART Recovery, CBT, or any alternative model, figure out what version of that you can access at the times you need it most. Don’t assume you’ll just "find something" when you get there. Lock it in before you go.
Choose the right kind of destination
Avoid destinations that revolve around nightlife, party culture, or heavy drinking. If that’s not obvious yet, it will be the moment you arrive. So get online and pick places with natural beauty, strong coffee culture, walkable cities, or a reputation for wellness. Sober-friendly doesn’t mean boring! It means you’re giving yourself the kind of environment that supports your goals.
Book accommodation that you feel safe in
Hostels might feel social, but they’re often full of drinking. You don’t need to isolate yourself completely, but it’s smart to choose a place where you can decompress. That could be a private room in a quiet guesthouse or an apartment with a kitchen and workspace. If you're staying longer than a few days, look at places with gyms nearby, grocery stores, and quiet cafés. Chaos sounds fun until you're in the middle of it, sleep-deprived, and trying not to spiral.
I have been there, and it has taken all of my strength to pack up, move away, and start again.
Pack with your sobriety in mind
Here’s a simple packing list that I always start with. You can use this as a template and build on it as you like.
A journal or notebook where you can track how you’re feeling
A physical book or a Kindle
Downloaded podcasts or meditations
Snacks you know you like, especially if you’re landing late or don’t want to get hangry and triggered
Any supplements or prescriptions you’re already using to stay steady
A small item that reminds you why you’re doing this (this sounds cheesy, but a photo, keychain, letter, or sketch does work)
Set one or two clear goals for the trip
This isn’t about productivity! It’s a holiday after all! You don’t need to write a book or climb a volcano (although I have done this and I highly recommend it). But having a goal to try something new goes with the travel territory! Learn to surf, try scuba diving, do a local cooking course, and find the best chai in town. Give yourself something to focus on when you’re tired, lonely, or bored. Those moments will come. Goals give them direction instead of letting your brain wander to old habits.
What you can do solo and sober after you land
The solo sober travelers who arrive in a new place and start on the right foot don’t go straight into tourist mode or hole up in their room. They choose a vibe that feels right without killing the freedom of being somewhere new.
Find your first anchor
The first few days are when everything is unfamiliar. But don’t feel as if you need to explore everything or meet everyone right away. What helps is having one thing you can count on. That could be a quiet cafe you return to each morning, a nearby park for a walk, or a gym with a day pass. Choose something you can do more than once. That consistency creates a sense of place.
If you’ve been sober a while, you already have skills most travelers don’t. You know how to check in with yourself, how to say no, and how to sit with discomfort without reaching for something to take the edge off. This is where that practice shows up. If a hostel feels chaotic, you’ll notice. If a routine helps you feel grounded, you’ll create one.
Choose something fun right away
Book a walking tour. Take a boat out. Sign up for a day trip that gets you out of the city. It doesn’t have to be perfect; it just has to remind you why you came. The goal is to start strong and like you mean to carry on. When you give yourself a small win early, it sets the tone for the rest of the trip.
Make one micro-social move
Not “go make friends.” Just one small social interaction. Say hello to someone in a coffee shop or ask someone where to find a good lunch spot. Solo travel gets easier when you have light, low-stakes contact with real people.
How to meet people while traveling sober and solo
When you’re traveling sober, the usual ways of meeting people don’t always work. You’re not grabbing drinks. You’re not tagging along to the bar. That’s fine. You just need a different approach.
Say you’re sober, early
The simplest filter is honesty. When you meet someone new, tell them you don’t drink. Don’t justify it. Don’t soften it. Just say it. “I’m sober.” That’s all they need to know. If they’re cool with it, great. If they’re not, move on. Anyone who pushes back or jokes about it is showing you who they are. Don’t waste time explaining.
Look for real activities, not party substitutes
Most social plans revolve around drinking. You need to find the ones that don’t. Go on a walking tour. Join a hiking group. Sign up for a street food crawl, a yoga class, or a language exchange. These are the kinds of places where people are doing something, not just trying to escape. You’ll meet others who want a connection without the hangover.
Start the day when people are awake
Sober travelers tend to wake up early. Use that. Go to breakfast at an early cafe spot. Sign up for the first tour of the day. These are the moments when people are still grounded and present. You’ll get better conversations, and you’ll avoid the late-night mess.
Join a sober travel group like Capsule Adventures
If you want something more structured, travel with a group that’s built for this. Capsule Adventures is made for sober and sober-curious travelers who want real connection and serious adventure, without having to explain anything. Every trip is planned for you, so there’s no scrambling for activities, no second-guessing who you’re traveling with.
We choose awesome locations like Machu Picchu, Vietnam, and Indonesia. We curate the ideal sober group, and we take care of the logistics. The people you meet have made the same decision you have. You don’t need to defend your sobriety or tiptoe around other people’s drinking. You just show up, and the rest is handled. The trip is the point. You get to see the world with people who are clear-headed and ready to make the most of it.
It’s everything you want from travel, without the part you’ve outgrown.
