Essential Sober-Friendly Travel Gear & Packing Guide (2025 Update) – Best Picks & Reviews

Last updated: September 15, 2025

I travel sober by choice. Airports bars and tours push booze at every turn. I want freedom not FOMO and I want trips that fit my values.

Finding real alcohol free options on the road can feel hit or miss. Menus hide AF picks. Mini bars tempt. Packing can make or break a calm mindset. I built this guide to remove the guesswork and to keep your routine steady anywhere.

This is my Essential Sober Friendly Travel Gear and Packing Guide 2025 update. I share proven kit and smart swaps that support sober travel. It is clear practical and tested on real trips. You will get trustworthy picks plus simple packing moves that cut risk and boost ease. Let us plan a trip that backs your goals and still feels like an adventure.

1. Plan Your Trip With The Essential Sober-Friendly Travel Gear & Packing Guide (2025 Update)

I plan trip details first so my sobriety stays simple. I use clear goals, mapped support, and a flexible alcohol free itinerary.

Set Clear Sobriety Goals, Triggers, And Boundaries

I set my non‑negotiables before I lock flights. I write one sentence goals like I don’t drink on travel days or I skip boozy tours. I list triggers like red eye flights or hotel lounges. I script boundaries like I’ll order alcohol free drinks first and I’ll leave if pressure rises.

I pack a small sober kit that makes choices easy. I include an italian non alcoholic aperitif mini and a card that says I’m not drinking today. I add protein snacks, electrolyte sticks, and a pocket journal. I preload a tracker app.

Product quick picks and pack size

I test at home so I know my best non alcoholic drinks. I plan mixers like soda, tonic, or citrus. I use hotel ice and minibar glasses for easy alcohol free cocktails. I set a nightly check in alarm. I reward streaks with a spa pass not a bar tab.

Pros

• Set simple rules that travel can follow
• Pack familiar flavours that calm cravings
• Use scripts that lower social friction

Cons

• Carry liquids if security rules are strict
• Find ice and glass in budget stays

Map Support Options: AA, SMART, Online Meetings, And Local Helplines

I map support the same way I map airports. I save meetings, helplines, and 24 or 7 rooms offline. I set two options per day so I always have a back up.

Support options at a glance

I download AA Meeting Guide and SMART Recovery tools before I go. I save venue pins in Google Maps. I add helplines like NHS 111 in the UK and 988 in the US. I check time zones for online meetings.

I review formats like women only, LGBTQIA or secular. I try a meeting near my hotel on day one. I message a local contact for coffee not bars.

Pros

• Get real time support without delay
• Find formats that fit your style
• Use free tools that work offline

Cons

• Face holiday schedules on weekends
• Meet language gaps in small towns

Booking or saving tips

• Save PDFs of schedules in Files
• Add WhatsApp groups before departure
• Set calendar holds for daily windows

Build A Flexible, Alcohol-Free Itinerary

I design days around energy, food, and safe cues. I book morning anchors like hikes or museums. I place cafe stops that serve alcohol free drinks and alcohol free cocktails. I search best mocktails 2025 lists for each city.

Sober friendly stops and swaps

I add two hour buffers so plans can shift. I choose hotels with kettles and gyms. I favour lounges with strong NA menus. I ask bars for alcohol free drinks by name and I tip for good zero‑proof craft.

Pros

• Keep momentum with early wins
• Reduce exposure to late night bars
• Support sleep and recovery

Cons

• Trade some nightlife for mornings
• Pay premiums for crafted NA lists

Buying advice

• Buy non alcoholic aperitif before you fly
• Pack cans for trains where rules allow
• Save venue menus for quick orders

FAQs

Q: How do I order confidently without alcohol

A: I lead fast. I say I’ll have an alcohol free aperol spritz please. I add no alcohol thanks. I keep eye contact and I smile.

Q: Which apps work best offline

A: AA Meeting Guide, SMART Recovery site pages saved to offline, and Google Maps lists work well.

Q: What if a tour includes drinks by default

A: I email suppliers. I ask for NA swaps or price reductions. I bring a small aperitif mini for pre‑dinner rituals.

Ready To Book Or Buy

Secure your sober base now. Book stays near a meeting venue. Buy your italian non alcoholic aperitif and mixers before departure. Save my tables and start your alcohol free itinerary today.

2. Choose The Right Luggage And Organisers For Stress-Free Packing

I choose luggage that keeps my sober-friendly travel gear tidy and quick to access. I prioritise weight, layout, and a calm packing flow.

Opt For A Lightweight Carry-On And Personal Item Combo

I opt for a cabin roller plus a structured personal item. I keep my wellness kit, snacks, and documents on top. I avoid overpacking by using firm litre limits.

Comparison table

• Pick a roller for city trips, trains, flat floors.
• Pick a backpack for stairs, cobbles, fast transfers.
• Pick a zipped personal item for laptops, wellness kits, travel docs.

Pros

• Pro easy overhead fit on most EU cabins.
• Pro clear layout for sober kit access.

Cons

• Con hard shells add weight.
• Con soft packs can sag.

Buying advice

• Measure airline limits in cm and kg.
• Check warranty years and repair network.
• Verify under‑seat fit for your route.

Use Compression Packing Cubes And Waterproof Pouches

I use compression cubes to shrink clothes and cut visual clutter. I add waterproof pouches for liquids and wet swimwear. I label cubes by day or activity.

Comparison table

• Sort tops, bottoms, underwear, gym, sleep.
• Split clean and worn with dual‑sided cubes.
• Store chargers, cables, adapters in one tech pouch.

Pros

• Pro faster security checks.
• Pro less rummaging in shared rooms.

Cons

• Con over‑compression causes wrinkles.
• Con cheap zips can fail.

Buying advice

• Choose YKK zips and ripstop nylon.
• Keep a clear 1‑litre bag for liquids.
• Weigh your full bag after compressing.

Add A Dedicated Wellness Kit Pouch

I add a wellness pouch to protect my sober lifestyle. I pack calm aids, hydration, and alcohol free drinks planning. I keep it on top in my personal item.

Wellness pouch options

What I pack

• Pack mints, gum, protein bars, nuts.
• Pack electrolyte sticks, collapsible cup 200 ml, tea bags.
• Pack earplugs, eye mask, Rescue Remedy, journal.
• Pack a list of best non alcoholic drinks, alcohol free cocktails, italian non alcoholic aperitif.
• Pack a plan to buy non alcoholic aperitif on arrival.
• Pack a shortlist for alcohol free aperol spritz and best mocktails 2025 at verified spots.

Pros

• Pro instant access when cravings hit.
• Pro simple routine lowers decision fatigue.

Cons

• Con liquids must meet 100 ml rules.
• Con cans add weight.

Buying advice

• Choose a bright colour for fast grabs.
• Use clear labels for airport checks.
• Pre‑order alcohol free drinks to hotel or pickup point.

FAQs

• What size carry‑on works for most EU airlines

Most cabins accept 55 x 40 x 20 cm and 8 to 10 kg. Always check your ticket.

• Do compression cubes beat rolling clothes

Cubes win for order and speed. Rolling wins for flexibility. I use both.

• Can I bring alcohol free drinks through security

Liquids must be 100 ml max in a 1‑litre bag. Buy larger alcohol free drinks airside or at destination.

• Where do I store my wellness kit on planes

Keep it under the seat in your personal item for quick access.

Ready to upgrade your sober-friendly travel gear

Browse the luggage and organiser picks, add a wellness pouch to your basket, then pre‑order your favourite alcohol free drinks to your hotel for day one.

3. Pack A Sober-First Carry-On For Flights, Trains, And Buses

I keep my carry-on sober-first to reduce stress in tight spaces. I prioritise access, routines, and quick swaps when plans change.

Keep Medications, Supplements, And Documents Accessible

I keep essentials in my personal item for instant access. I use a flat pouch for passports, visas, and insurance. I use a rigid organiser for meds and supplements.

Product comparison

Quick reviews

• Choose: 7‑day pill organiser. Pros: clear lids, AM PM trays. Cons: brittle hinges.
• Choose: Slim document wallet. Pros: flat profile, zip. Cons: little coin space.
• Choose: RFID travel folio. Pros: secure, pen loop. Cons: bulky in seatback.

Buying advice

• Pack meds in original boxes with names visible.
• Carry 2 backup days in case of delays.
• Store a photo of scripts and vaccine cards on phone.
• Print one paper copy for border checks.

Include Zero-Proof Comforts: Herbal Teas, Aromatherapy, And Gum

I pack zero‑proof comforts to anchor my sober routine. I pick sachets, inhalers, and gum that pass security with no fuss. I use the rest to upgrade hotel kettles and lounge time.

Zero‑proof kit comparison

Quick reviews

• Choose: Herbal tea sachets. Pros: dry, light, no spills. Cons: needs hot water.
• Choose: Aromatherapy stick. Pros: no liquid, subtle scent. Cons: short lifespan.
• Choose: Xylitol gum. Pros: oral fixation relief, tooth friendly. Cons: flavour fades.
• Choose: Lyre’s cans. Pros: chilled fizz, alcohol free drinks. Cons: count against liquid limits.

Booking and buying advice

• Buy non alcoholic aperitif at destination or post‑security.
• Pick italian non alcoholic aperitif for spritz vibes with soda and orange.
• Try alcohol free aperol spritz in cans for hotel balcony moments.
• Save a list for best non alcoholic drinks and best mocktails 2025 for bars that offer alcohol free cocktails.

Carry Distraction Tools: Kindle, Offline Playlists, And Puzzles

I build a distraction stack to ride out cravings and delays. I keep battery life high. I keep content offline.

Device and content comparison

Quick reviews

• Choose: Kindle. Pros: zero glare, tiny load. Cons: slow web.
• Choose: ANC earbuds. Pros: block trolleys and chatter, reduce stress. Cons: fit varies.
• Choose: iPad mini. Pros: multi use, games and crosswords. Cons: heavy on battery.

Setup advice

• Download 3 playlists for moods like focus and calm and sleep.
• Save 2 podcasts and 2 audiobooks for offline.
• Load 5 puzzles like crosswords and sudoku and logic.
• Sync library loans 1 day before departure.

FAQs

• Can I bring non alcoholic drinks through security

Yes in 100 ml bottles in a 1 litre bag. Buy larger sizes after security.

• Can I brew tea on a plane

Yes with crew hot water if permitted. Use lidded cup to avoid spills.

• Where should I pack meds

Keep meds in your personal item. Keep scripts printed and digital.

Call to action

Build your sober-first carry-on today. Add the meds folio and the zero‑proof kit and the distraction stack. Buy your herbal teas and aromatherapy and earbuds now. Preorder your alcohol free drinks for pick up after security.

4. Prioritise Hydration And Nutrition To Stay Balanced

I keep my energy steady with simple hydration and smart fuel. I pick gear that makes sober choices easy and automatic.

Bring A Collapsible Water Bottle And Electrolyte Packets

I carry a fold-flat bottle and fast electrolytes to prevent fatigue and cravings. I like options that are light, leakproof, and TSA friendly.

Pros

• Pack: Folds into jacket pockets and seat-back slots.
• Sip: Supports steady energy on long hauls.
• Mix: Pairs well with alcohol free drinks and sober lifestyle drinks.

Cons

• Taste: Some mixes feel salty without ice.
• Cleanup: Silicone bottles can hold flavours.

Buying tips

• Choose 1 L if you walk a lot between refills.
• Pick tabs if you dislike salty sticks.
• Check leakproof caps before flights.
• Pack clear flavours to blend with the best non alcoholic drinks at lounges.

Pack High-Protein, Alcohol-Free Snacks For Delays

I beat airport hunger with protein dense snacks. I avoid blood sugar dips that can nudge cravings.

Pros

• Stabilise: Keep mood and focus steady.
• Simplify: Clear labels pass security fast.
• Pair: Match well with alcohol free cocktails on board.

Cons

• Allergens: Nuts can be restricted on some flights.
• Heat: Chocolate coatings can melt in hot cabins.

Buying tips

• Choose bars with 2–3 g sugar and 10+ g fibre.
• Pack biltong for ultra light protein.
• Check airport rules on nut products before boarding.
• Add dried citrus to pair with an italian non alcoholic aperitif in the hotel.

Add A Travel Mug For Alcohol-Free Beverages And Mocktails

I bring a bar grade travel mug to hold heat and prevent spills. I use it for herbal tea, coffee, and zero proof spritzes.

Pros

• Insulate: Keep mocktails cold without dilution.
• Seal: Avoid spills in taxis and security trays.
• Elevate: Upgrade the feel of the best mocktails 2025.

Cons

• Size: Big handles can crowd trays.
• Rules: Some venues ban outside containers.

Mixing notes

• Build an alcohol free aperol spritz with soda, orange bitters, and a non alcoholic aperitif over ice.
• Try tea based alcohol free drinks with mint and citrus for flights.
• Pack a tiny jigger to measure 30 ml for repeatable flavour.

Buying tips

• Choose Zojirushi for the lightest leakproof seal.
• Pick Stanley if you want straw sipping and long cold hold.
• Buy non alcoholic aperitif miniatures for hotel room mixing.

FAQs

• Can I carry electrolyte sticks through security? Yes, dry sticks and tabs pass, liquids over 100 ml do not.
• Will crew fill my bottle on board? Yes, most crew pour from large bottles into your container on request.
• Are alcohol free cocktails allowed in my mug at venues? Sometimes, venues may require their glassware, always ask first.

• Shop a collapsible bottle, a leakproof mug, and a 10 pack of electrolytes today, then pre order your favourite alcohol free drinks or the best non alcoholic drinks for pickup at your destination bar.

5. Optimise Sleep And Recovery With Portable Wellness Gear

I prioritise sleep on the road because recovery keeps my sobriety steady. I pick compact tools that work in hotel rooms, planes, and trains.

Use A Contoured Eye Mask, Earplugs, And Neck Pillow

Use a contoured eye mask, earplugs, and a neck pillow to create a blackout cocoon fast. I look for a 3D eye mask that lifts off lashes. I choose earplugs with a tested NRR. I carry a compressible pillow that supports the chin.

Comparison table

Pros

• Block light without eyelash pressure
• Reduce cabin and street noise
• Support neck to prevent micro wakeups

Cons

• Trap heat in warm cabins
• Add bulk to a small daypack
• Need trial to find the right fit

Buying advice

• Choose a mask with 10 mm eye depth and an adjustable strap
• Pick reusable plugs with a certified NRR 25 dB or higher
• Select a pillow that keeps the jaw neutral to stop mouth drop
• Pack a soft pouch to keep gear clean

Pack Magnesium, Sleep Patches, Or Calm Supplements (If Advised)

Pack magnesium, sleep patches, or calm supplements only if your clinician agrees. I use evidence based forms. I avoid blends with hidden melatonin unless cleared. The NHS advises caution with supplements if you take medicines or are pregnant.

Comparison table

Evidence limited

Pros

• Support wind down without alcohol free cocktails
• Reduce muscle tension after flights
• Fit in a pill organiser

Cons

• Interact with meds such as antibiotics or bisphosphonates
• Vary in quality across brands
• Cause GI upset if dosed high

Buying advice

• Check third party tests like NSF or Informed Choice
• Start low and assess for 3 nights
• Log effects in your tracker app
• Carry a med list to share with pharmacists when abroad

Bring A Compact White-Noise Machine Or Sleep App

Bring a compact white noise machine or sleep app to mask hotel noise. I prefer true brown noise for traffic hum. I carry offline tracks to avoid data use.

Comparison table

Pros

• Drown lifts and street bars fast
• Pair with evening rituals and sober lifestyle drinks like an Italian non alcoholic aperitif before bed
• Work in shared rooms

Cons

• Emit light if displays stay on
• Add one more charger
• Drain phone if you app loop all night

Buying advice

• Pick 60–70 dB at nightstand for masking without overexposure
• Test brown and pink noise to see which calms you
• Download offline packs before trips
• Set an auto off timer at 90 minutes to save battery

FAQs

• Can I fly with earplugs and sleep patches in hand luggage

Yes. I pack them in a clear pouch. I keep labels for security checks.

• Will magnesium help me sleep on planes

It may support relaxation. Evidence is mixed. I follow NHS guidance and speak to my GP first.

• Do white noise machines damage hearing

They do not when used at safe levels. I keep bedside volume under 70 dB.

• What if I prefer an evening ritual without alcohol

I make a room picnic with alcohol free drinks or the best non alcoholic drinks. I swap a nightcap for an alcohol free aperol spritz or an Italian non alcoholic aperitif while my app runs a wind down track.

Call to action

Build your sleep kit now. Pick one mask one plug one pillow one sound source. Buy from trusted retailers today. Pack it next to your sober-first carry-on and your alcohol free drinks so recovery stays effortless on every trip.

6. Arm Yourself With Digital Support And Mindfulness Tools

I keep my phone loaded with sober-first apps so my plan survives delays and temptations. I add offline backups so support works on planes and in patchy signal.

Download Sober Apps, Check-In Trackers, And Urge Surfing Guides

I treat these apps like a pocket sponsor, a journal, and a teacher in one place.

App comparisons

Pros

• Start with Reframe for structure and urge surfing lessons
• Pick I Am Sober for simple streaks and clean widgets
• Add Sober Grid for live community when airports feel tricky

Cons

• Expect pushy upsells in free tiers
• Expect variable peer quality in open chats

Buying advice

• Pay monthly first to test UX and offline mode
• Enable lock screen widgets for fast check ins
• Save favourite guides on urge surfing before you fly
• Use Better Without to find an italian non alcoholic aperitif or an alcohol free aperol spritz near your hotel

Save Emergency Contacts And Meeting Finders Offline

I set safety first so help is one tap away without data.

Support tools

Pros

• Add local AA and SMART venues to Google Maps lists
• Add hotel address and safe cafés with alcohol free drinks to saved maps
• Add embassy and travel insurer numbers to phone favourites

Cons

• Expect some meeting times to change on holidays
• Expect roaming data to fail indoors and on trains

Booking advice

• Email local intergroup 48 hours before arrival to confirm meetings
• Screenshot meeting pages with dates and directions
• Download maps for whole cities not just neighbourhoods
• Order hotel welcome minis as sober lifestyle drinks like alcohol free cocktails if the minibar is a trigger

Load Guided Meditations And Breathwork Timers

I anchor my day with short audios that work at gates and in rooms.

Meditation app comparisons

Pros

• Pick Insight Timer for free variety and a solid timer
• Pick Breathwrk for 1 to 3 minute airport resets
• Pick Calm for jet lag and sleep rituals with soundscapes

Cons

• Expect auto renew traps if you forget to cancel trials
• Expect long tracks to drain battery on old phones

Setup advice

• Download a 5 minute box breathing, a 10 minute body scan, and a 20 minute sleep track
• Set silent haptics for breath cues on watch or phone
• Pair wind down with a warm herbal tea and an italian non alcoholic aperitif if you crave ritual over alcohol free aperol spritz trends
• Keep a shortlist for quick taps when cravings spike

FAQs

• What if I have no signal abroad

Use offline modes, saved maps, and screenshots. Test airplane mode before you travel.

• Which app helps most with cravings at night

Use Reframe for tools, then run a 4 to 7 to 8 breath on Breathwrk, then message Sober Grid if you need a human.

• Can I track replacements like best mocktails 2025 without triggers

Use Better Without for reviews and save bars that list alcohol free cocktails with clear menus.

• How do I stop doom scrolling during delays

Use app limits, then open a preloaded meditation, then sip a zero proof pick like alcohol free drinks you packed.

• Load the apps above, download offline packs, and save three meetings near your stay today. Then pre order a room friendly zero proof set so you skip browsing and you stay on plan.

7. Curate Alcohol-Free Drinks And Treats Without Triggers

I curate my alcohol-free set-up before I travel, so I never grab the first sugary soda or feel nudged toward a bar. I keep it simple, portable, and trigger-free.

Research Zero-Proof Bars, Cafés, And Menus In Advance

I treat venues like products and shortlist the best non alcoholic drinks programs before I land.

• Search “zero-proof bar”, “alcohol free cocktails”, and “Italian non alcoholic aperitif” on Google Maps, then save 5 to 7 spots.
• Filter OpenTable for “mocktails” and message venues for a zero-proof menu or an alcohol free aperol spritz.
• Scan Instagram for hashtags like #zeroproof, #soberlifestyledrinks, and city tags like #LondonMocktails.
• Book early for weekends and ask for a quiet table away from the main bar to dodge triggers.
• Note fallback orders like soda + bitters alternatives, shrubs, and alcohol-free spritzes to avoid decision fatigue.

Tool comparison (discovery and booking)

Quick buying tip: Message venues for the exact zero-proof brands they stock, then plan your pre-drink order like “Everleaf Bitter tonic, orange, tall.”

Pack Tea Bags, Instant Coffee, And Alcohol-Free Elixirs (TSA/UK Rules)

I pack compact comforts that brew anywhere and bottle flavours that don’t trigger.

• Pack tea like Pukka Three Mint, Yorkshire Gold, and Clipper Sleepy—1 to 2 bags per day.
• Pack instant coffee like Nescafé Azera or Stojo brew bags for reliable mornings.
• Pack elixirs in mini formats to build the best mocktails 2025 on the go.

Travel-friendly drinks comparison

Rules that matter:

• TSA 3-1-1 and UK liquids rules: bottles up to 100 ml in a 1-litre bag per passenger.
• TSA powders over 350 ml need extra screening. Tea bags and instant sachets fly fine.
• EU/UK duty free: sealed NA drinks still count toward liquid limits.
• Triggers: skip “spirit lookalikes” if the bottle shape or aroma cues you.

Buying advice: Decant larger aperitifs into 100 ml leak-proof bottles, label ABV and date, then pack a mini bitters-free tonic to avoid triggers.

Prepare A Personal “Craving Plan” And Alternative Rituals

I script my response to cravings like a checklist, then I practise it.

• Identify: Name the cue like fatigue, heat, or celebration.
• Interrupt: Sip water with electrolytes and breathe 4-7-8 for 60 seconds.
• Replace: Build a ritual drink and a small treat, then move for 5 minutes.
• Reassure: Message my support chat or log a note in my sober app.

Ritual swaps comparison

Pros:

• Predictable rituals reduce triggers and late-night vending choices.
• Portable kit guarantees consistency across airports and hotels.

Cons:

• Hotel ice and fresh citrus aren’t always available.
• Bitter profiles can feel too close to alcohol cues for some.

Buying tip: Pre-pack a “ritual pouch” with a 100 ml aperitif mini, 2 tonic cans, citrus peels, and nuts. Set a daily time to use it so the routine sticks.

FAQs

• What if a venue only serves sweet mocktails? Ask for half-syrup, add soda, and request a bitter-free spritz with tonic, orange, and a dash of vinegar shrub.
• Are 0.5% ABV drinks safe for me? Many people choose 0.0% to avoid triggers. I test at home first and stick to 0.0% while travelling if I’m unsure.
• Can I bring cans on flights? Yes in checked bags. In carry-on, 100 ml max per container applies, so favour minis or buy airside.
• How do I avoid looking like I’m drinking alcohol? Choose cans or clear bottles with “0.0%” labels and avoid stemware.

Call to action: Book zero-proof tables now, buy non alcoholic aperitif minis today, and stock your ritual pouch so your next trip serves your sober goals sip by sip.

8. Safeguard Your Health With A Compact Self-Care Kit

I keep a lean self-care kit that prevents minor issues from derailing sober travel. I pack flight-safe sizes, sealed sachets, and multi-use items to save weight.

Include SPF, Hand Sanitiser, Wipes, And Lip Balm

I choose broad-spectrum SPF 30+ with UVA 4–5 stars, as the NHS advises for daily protection. I pick a hand sanitiser that’s either 60–80% alcohol, per WHO guidance, or a benzalkonium chloride alternative if alcohol contact feels triggering. I add biodegradable wipes for quick resets, and an SPF lip balm to prevent chapping on flights.

Buying advice:

• Pick UVA star ratings, not just SPF numbers.
• Pack 100 ml or smaller bottles in a 1-litre clear bag.
• Choose scent-free formulas if smells cue cravings.

Pros:

• Protects skin, prevents cracked lips, reduces inflight microbes.

Cons:

• Adds liquid count, needs reapplication outdoors.

Add A Mini First-Aid Kit And Motion Sickness Remedies

I build a palm-size kit that handles cuts, headaches, and queasiness. I follow NHS guidance for travel sickness: hyoscine first-line, with antihistamines or acupressure bands as alternatives.

Buying advice:

• Pack meds in original boxes with leaflet, carry scripts for controlled meds.
• Test hyoscine at home first, avoid if contraindicated.
• Store a laminated dosage card.
• Add small scissors only if checked-in, otherwise swap for safety shears.

Pros:

• Handles 90% of minor issues, keeps plans intact.

Cons:

• Country rules vary, requires label checks.

Sources: NHS (sun safety, travel sickness), WHO (hand hygiene formulations).

Carry Comfort Items: Stress Ball, Fidget, Or Journal

I regulate stress fast with tactile tools and micro-reflections. I use these during airport queues, hotel check-ins, and long rides where cravings can spike.

Buying advice:

• Pick quiet fidgets to respect shared spaces.
• Choose A6 notebooks with elastic closures to hold tickets, receipts, and urge logs.
• Pre-load 3 prompts: “What helped today?”, “What felt risky?”, “What I’ll do tomorrow.”

Pros:

• Reduces arousal in under 2 minutes, supports craving plans from earlier sections.

Cons:

• Small items are easy to misplace, needs a dedicated pouch.

FAQs

• Can I bring these liquids through security? Yes, keep each at 100 ml or less in a single 1-litre clear bag. Policies vary by airport, so I default to 100 ml even where scanners exist.
• Will alcohol-based sanitiser trigger me? It might, so I use benzalkonium chloride sanitiser or soap and water when possible, and I choose unscented products.
• Do I need to declare medicines? I don’t for common OTC meds, yet I carry prescriptions and original packaging for any controlled or liquid medicines.
• Where should I pack the kit? I keep it in my sober-first carry-on, outer pocket, so I can reach it within 5 seconds at gates or on buses.

• Add these exact items to your cart in travel sizes, then stash them in a zip pouch today.
• Book your next trip with confidence by setting a refill reminder for SPF, plasters, and motion sickness tablets 7 days before departure.

9. Set Social Boundaries And Scripts For Alcohol-Centred Situations

I set limits before I set foot out the door. I script my words so my choices feel easy and calm.

Draft Polite Declines And Conversation Redirects

I keep ready-made scripts so I do not wing it. I match tone to context and move the chat on fast.

• Say: I am not drinking tonight. I will grab an alcohol free drink.
• Say: I am up early. I will take a soda and lime.
• Say: I am trying the best non alcoholic drinks here. What do you rate on the menu
• Say: I feel great sober. I want to stay sharp for the hike.
• Pivot: I love food. What snacks are good
• Pivot: I am booking the morning tour. Who is in

Table: Script Tools I Actually Use

Buying advice:

• Print: Order matte mini cards in packs of 25 for about £8. Choose water resistant stock.
• Save: Create phone text replacements before you travel. Add two pivots and two declines.
• Rehearse: Practise three lines out loud. NHS guidance backs clear direct refusals as effective (source: NHS).

Choose Sober-Friendly Venues And Daytime Activities

I pick places that make not drinking feel normal. I book daylight and movement first.

Table: Venue And Activity Shortlist

Experience notes:

• Order: Try an italian non alcoholic aperitif if listed. Ask for an alcohol free Aperol Spritz style build with bitter orange and soda.
• Compare: Scan menus for zero-proof sections. Look for house syrups and fresh citrus. That signals care.
• Book: Reserve daytime slots first. Add dinner near venues that list alcohol free cocktails.
• Pack: Buy non alcoholic aperitif minis to mix in-room. Pair with soda and ice in your travel mug.

Identify An Accountability Buddy Or Check-In Partner

I set up a human safety net. I fix times and methods before I leave.

Table: Check-In Options I Trust

Setup steps:

• Choose: Pick one app and one human. Avoid choice overload.
• Schedule: Set 2 check-ins per day on travel days. Set 1 on rest days.
• Share: Send your plan and triggers in one note. Add safe phrases like Code Red call me.
• Back up: Save meeting finders offline. NHS and SMART both endorse planned support use for relapse prevention (source: SMART Recovery).

FAQs

• How do I handle a toast without booze
• Hold a sparkling water or a zero-proof spritz. Say I am toasting with this. Then sip.
• What if a host pushes alcohol
• Repeat a clear no twice. Redirect to food or plans. Offer to help serve.
• What can I say if drinks are free
• Say I am not drinking tonight. I will take a soda and lime. Free is not a fit for me.
• What if the bar has no zero-proof menu
• Ask for a bartender special with citrus, bitters free, and soda. Ask for a dry grown-up build.

• Book two daytime anchors now. Hold one spa pass and one morning tour.
• Buy one italian non alcoholic aperitif mini for the room. Shortlist two bars with alcohol free cocktails.
• Save three scripts in your phone. Confirm one check-in partner before you pack.

10. Protect Your Tech And Power Your Journey

Power your sober travel routine with gear that keeps apps online, playlists flowing, and photos backed up. Protect your devices so your mindfulness tools and alcohol free drinks maps are always ready.

Pack A Universal Adapter, USB-C Hub, And Power Bank

Choose a world adapter, a compact USB-C hub, and a high-capacity power bank. Cover every socket, feed every device, and keep charging in transit.

Product comparison

Quick reviews

• Pick EPICKA for reliable pins and a spare fuse. Charge phone, Kindle, and watch at once.
• Pick Anker 565 for creators. Run HDMI to hotel TVs for meditation sessions.
• Pick Satechi for light setups. Add ports without bulk.
• Pick Anker 737 for fast laptop top-ups on trains.

Pros

• Cover multi-country trips with 1 adapter and 1 hub.
• Charge multiple devices, for example phone, earbuds, Kindle, watch.
• Fast-charge keeps tracker apps and best mocktails 2025 lists handy.

Cons

• Carry heavy power banks onto flights only in cabin.
• Watch hub heat on 4K external displays.

Buying advice

• Check airline limits. Keep power banks under 100 Wh for easy approval.
• Check plug type maps for 2–3 countries you visit.
• Choose PD 65–140 W if you charge a laptop.
• Choose 2+ USB-C ports for modern phones and iPads.

Carry Noise-Cancelling Headphones For Calm Focus

Choose ANC headphones that create calm. Use them for meetings, guided meditations, and alcohol free aperol spritz recipe videos.

Headphone comparison

Quick reviews

• Choose Sony XM5 for the quietest cabins and deep focus.
• Choose Bose QC Ultra for comfort and natural sound in long hauls.
• Choose AirPods Pro 2 for light packing and good ANC on city walks.

Pros

• Reduce trigger noise in airport bars and lounges.
• Improve sleep with white noise and breathwork tracks.
• Pair with phones and travel mugs for alcohol free cocktails class videos.

Cons

• Pack over-ears in a case that takes space.
• Expect wind noise on in-ears during runs.

Buying advice

• Test fit for 10 minutes in-store if possible.
• Set adaptive ANC to reduce pressure on ears.
• Load offline playlists for meetings, meditations, and airport delays.
• Add a 3.5 mm cable for in-flight screens.

Enable Travel eSIMs And Offline Maps

Set up an eSIM before you fly. Keep data for meeting finders, zero-proof bar maps, and italian non alcoholic aperitif lists.

eSIM and maps comparison

Setup steps

• Buy an eSIM plan 24–72 hours before departure.
• Scan the QR code. Label the line Travel Data.
• Toggle data roaming on only for the eSIM line.
• Download offline maps for 2–3 cities and a 100 km radius.
• Save lists for alcohol free drinks spots, best non alcoholic drinks shops, and mocktail classes.

Pros

• Avoid SIM queues on arrival.
• Keep costs predictable on multi-country trips.
• Keep support apps and craving plans online.

Cons

• Lose data if you delete the eSIM profile.
• Face weaker rural coverage on some providers.

Buying advice

• Check bands and eSIM support on your phone model.
• Check fair use limits on unlimited plans.
• Stack small local packs for border-hopping trains.

FAQs

• Can I bring a 20,000 mAh power bank on a plane
• Yes. Keep it in cabin. Keep it under 100 Wh.
• Do I need a voltage converter
• No, for most modern chargers. Yes, for 110 V-only hair tools.
• Will ANC headphones stop announcements
• Yes sometimes. Switch to transparency during boarding.
• How do I keep mocktail maps handy offline
• Save Lists in Google Maps. Export best non alcoholic drinks pins to KML and import to Maps.me.

Call to action

Power your trip now. Pick your adapter and power bank. Add ANC headphones for calm. Activate an eSIM and save offline maps. Save your alcohol free drinks list and book that zero-proof class. Explore, buy, and stay charged.

11. Navigate Airport And Security Rules With Confidence

I keep security smooth so my sober-first kit makes it on board. I follow universal liquids rules and I pack to prove intent fast.

Follow 3-1-1 Liquids Guidance For TSA/EU/UK

I follow the 3-1-1 rule so my liquids sail through. I keep each liquid at 100 ml max. I fit all liquids inside one transparent 1 litre bag. I present the bag outside my carry-on at screening. I know the rule applies to gels aerosols creams and pastes too. I treat alcohol free drinks and italian non alcoholic aperitif miniatures as liquids. I pack NA bitters drops and mocktail syrups in 100 ml bottles. I remember duty free seals must stay intact until final destination. I confirm local rules for powders and meds before I fly. I rely on TSA EU Commission and UK GOV guidance for accuracy.

Pros

• Fits best non alcoholic drinks minis and alcohol free cocktails mixers
• Works across US EU UK

Cons

• Limits full size toiletries
• Requires extra planning for best mocktails 2025 syrups

Buying advice

• Buy travel 100 ml bottles leak proof caps funnel set
• Buy non alcoholic aperitif in 100 ml minis when available

Separate Wellness Liquids, Powders, And Medical Notes

I separate wellness items so officers see intent. I decant electrolytes magnesium and protein powders into small labelled jars. I place herbal tinctures and throat sprays in 100 ml droppers. I carry a printed doctor letter for prescription meds and a pharmacy label on each pack. I add a simple ingredient card for unusual supplements. I keep everything in a flat pouch on top of my bag. I use a pill organiser with day labels so dosing stays simple. I save a photo of my prescriptions on my phone. I expect officers to swab powders per policy. I carry patience and a calm tone.

Pros

• Signals medical and wellness use fast
• Prevents bin searches and repacks

Cons

• Adds one extra pouch to manage
• Needs clear labelling in English

Booking or buying advice

• Buy small jars wide mouth easy to label
• Book extra time at security if carrying many sachets

Pre-Pack Clear Bags For Speedy Screening

I pre-pack transparent bags so I move fast. I choose rigid seams to stop leaks. I prefer a flat profile so trays stay tidy. I allocate one bag for toiletries and one bag for sober lifestyle drinks add ons like syrups and NA bitters. I keep a spare empty bag for return legs. I rehearse removal at the queue start. I place the bag in the first tray with my phone and passport. I keep a tiny cloth for wipe downs after checks. I rotate bags when zips weaken.

Pros

• Speeds screening and protects gear
• Separates alcohol free drinks mixers from toiletries

Cons

• Counts toward the one bag limit per passenger
• Needs strict 100 ml compliance

Buying advice

• Buy two 1 litre bags one spare
• Buy silicone 100 ml bottles drip proof for alcohol free aperol spritz bases

FAQs

• Can I carry alcohol free drinks through security

Yes if each bottle is 100 ml max and fits in the one litre bag. Larger NA bottles must be bought airside.

• Can I bring italian non alcoholic aperitif or alcohol free cocktails mixers

Yes if under 100 ml and bagged. Declared duty free over 100 ml must remain sealed.

• Do powders trigger extra checks

Yes officers may swab containers. Keep labels visible and pack separately.

• Do medical liquids exceed 100 ml

Yes with declaration and screening. Bring a doctor note for speed.

Call to action

Book your next flight with confidence. Buy your clear 1 litre bags travel bottles and NA minis today and pre-pack a zero proof kit so your best non alcoholic drinks and mixers glide through security.

12. Stay Sober On Arrival: Hotel Room Setup And Local Know-How

I set the room up like a sober base camp. I lock in local support fast so urges stay low and options stay high.

Request Mini-Bar Removal Or Replacement

I message the hotel before check-in and ask for the mini-bar cleared or swapped for alcohol free drinks. I mention medical reasons to speed approval.

Comparison: mini-bar choices on arrival

I ask for specific swaps so I control cues.

• Request Seedlip 200 ml or Lyre’s G&T cans. Specify 2 to 4 units.
• Request italian non alcoholic aperitif for an alcohol free aperol spritz. Specify Wilfred’s or Lyre’s Apéritif Rosso.
• Request best non alcoholic drinks chilled like bottled kombucha and coconut water.

Pros

• Removes decision fatigue.
• Creates instant routine.

Cons

• Not guaranteed in budget hotels.
• Fees vary by property.

Buying and booking tips

• Add the request in the booking notes and in a 48 hour pre-arrival email.
• Pack 2 minis as backup. Buy non alcoholic aperitif 100 ml sizes to pass security.
• Bring a silicone bottle stopper for any opened alcohol free cocktails.

Create A Nightly Wind-Down Routine And Safe Snack Stash

I script a three step wind-down so sleep starts fast and cravings stay quiet.

Comparison: compact sleep and snack picks

I set the scene in 10 minutes.

• Brew tea. Add a zero-proof dash for aroma. Use an italian non alcoholic aperitif for a citrus lift.
• Run a 7 minute breath track. Use 4 7 8 cycles.
• Eat one protein bar or nuts. Add yoghurt if the hotel stocks it.

Pros

• Predictable. Simple. Packable.
• Replaces end of day drinking with cues.

Cons

• Kettle quality varies.
• Hotel snacks can hide alcohol sugars.

Buying tips

• Choose screw cap herbal teas. Choose unscented if rooms are small.
• Choose bars with less than 6 g sugar per 100 kcal. Read labels.
• Pre mix a bedside mocktail. Use 50 ml Wilfred’s with soda for the best mocktails 2025 style without fuss.

Locate Nearby Gyms, Parks, And Alcohol-Free Spots

I map movement first then zero-proof options within a 10 minute walk radius.

Comparison: local options finder

I shortlist in three steps.

• Search “zero proof bar near me” and “alcohol free drinks”. Save 2 venues.
• Search “park with lit paths” and “public gym day pass”. Save 2 movement options.
• Add a café with strong AF menu. Look for alcohol free cocktails and an alcohol free aperol spritz.

Pros

• Choice reduces urges.
• Daylight plans anchor evenings.

Cons

• Some venues still serve alcohol.
• Drop in passes can sell out.

Booking tips

• Message venues on Instagram for menus. Ask for sober-friendly hours.
• Reserve two time slots. Hold one backup.
• Check closing times in local holidays and Sundays.

FAQs

• How do I ask for a mini-bar change without drama

I state a health preference and request an empty fridge or zero-proof swap. I confirm 48 hours before arrival.

• What if the hotel refuses

I ask for a sealed bar and a second ice bucket. I use my own minis and keep them visible.

• How do I find alcohol free spots fast

I search Maps with “zero proof” and “alcohol free drinks”. I filter by Open now and 4.5+ rating.

• What if my room lacks a kettle

I request one from housekeeping. I heat water in the coffee machine as a last resort.

Call to action

Book your mini-bar swap today. Buy non alcoholic aperitif minis before you fly. Pin two gyms and two alcohol free cocktails venues within 10 minutes of your hotel and lock your sober arrival routine in now.

13. Travel Light And Sustainably Without Compromising Sobriety

I pack lighter to reduce friction and keep my sober systems simple. I choose durable gear that supports alcohol free rituals and cuts single use waste.

Choose Reusables: Bottle, Cutlery, Tote, And Toiletry Minis

I choose one reusable bottle and one set of travel cutlery to cover flights and day trips. I add a packable tote for groceries and alcohol free drinks.

Pros:

• Pack once, refill always, cut plastic waste
• Carry cold alcohol free drinks and the best non alcoholic drinks without leaks
• Stock cans for an alcohol free Aperol spritz or an Italian non alcoholic aperitif in your tote

Cons:

• Clean daily to prevent odour
• Filter bottles add sip resistance

Buying tips:

• Pick wide mouths for ice and alcohol free cocktails
• Choose titanium cutlery for feather weight
• Add 50 ml leak proof toiletry minis for soap and washing up liquid

Opt For Solid Toiletries To Reduce Liquids And Waste

I switch to bar formats to beat liquid limits and bin less plastic. I keep a minimal routine that still feels luxe.

Pros:

• Pack dry, skip 3 1 1 stress
• Use one bar for body, socks, and cup cleaning
• Keep leak free space for sober lifestyle drinks sachets and aperitif minis

Cons:

• Bars can mush if stored wet
• Some bars sting sensitive skin

Buying tips:

• Pick tins with drain holes
• Cut bars into thirds to save space
• Test bars at home for 7 days before travel

Repair, Refill, And Reuse To Keep Packing Minimal

I carry a tiny fix kit and refillable containers to extend gear life. I decant concentrates to mix easy alcohol free cocktails in room.

Pros:

• Fix once, avoid replacements
• Refill toiletries, reduce cost and waste
• Decant non alcoholic aperitif to mix the best mocktails 2025 with soda from your bottle

Cons:

• Patches look visible on smart fabrics
• Refill caps can loosen if overfilled

Buying tips:

• Choose bottles with wide mouths and printed ml lines
• Label with tape and a date
• Buy non alcoholic aperitif in concentrate or mini sizes for lighter packs

FAQs

• Can I carry solid toiletries through security? Yes. Solids do not count towards 3 1 1 in the UK, EU, or US. Keep tins closed and dry.
• Do filter bottles remove viruses? No. Most filters remove bacteria and protozoa. Check specs. Choose a purifier if needed.
• How do I clean reusables on the road? I use hot water and a drop of bar soap. I add a sterilising tablet weekly.

Call to action

Build your light kit today. Pick one bottle, one cutlery set, one tote, and one solid set. Add refill bottles and a mini Italian non alcoholic aperitif to mix alcohol free drinks on arrival. Book stays near markets and stock your sober bag before you fly.

14. Follow A Ready-To-Use Sober Packing Checklist

I keep this sober-first checklist saved in Notes and print a copy for my packing cube. I use it to stay calm, light, and ready for curveballs.

Carry-On Checklist: Documents, Wellness, Hydration, Tech

I prioritise reach-for-first items that protect sobriety, sleep, and sanity in tight spaces.

Comparison table

Quick picks

• Pack wellness: Add chamomile or peppermint tea bags to anchor a sober ritual.
• Pack drinks: Add alcohol free drinks sachets or a mini to make the best mocktails 2025 on arrival.
• Pack tech: Load meeting finders and a breathwork timer for turbulence moments.

Buying advice

• Buy non alcoholic aperitif minis in 100 ml sizes for carry-on only.
• Buy a flat cable pouch to separate chargers, adapters, and a USB-C hub.

Checked Bag Checklist: Clothing, Footwear, Toiletries, Backups

I build a modular system that covers climates, workouts, and sober rituals without bulk.

Comparison table

Pros and cons

• Pack solids: Gain space and dodge leaks, lose some lather at first.
• Pack merino: Gain odour control, pay more up front.
• Pack ritual kit: Gain calm evenings, risk a customs chat if liquids exceed duty-free rules.

Buying advice

• Buy a compression cube set and label “Sleep”, “Wellness”, “Wardrobe”.
• Buy an italian non alcoholic aperitif in 500 ml for the hotel room, then mix an alcohol free aperol spritz with soda and orange.
• Buy a small dry bag for wet swimwear or spill-prone sober lifestyle drinks.

Pre-Departure Checklist: Apps, Downloads, Alerts, Insurance

I set digital guardrails so support, routes, and rituals work even offline.

App comparison

Pre-flight actions

• Download content: Download meetings, meditations, playlists, and maps on Wi‑Fi.
• Enable alerts: Enable airline, hotel, and travel eSIM data usage alerts.
• Share itinerary: Share live trip with an accountability buddy.
• Photograph documents: Photograph passport, visas, prescriptions, and save to secure notes.
• Configure insurance: Add policy to wallet, add 24/7 hotline to favourites, and check alcohol-related exclusions.

Buying and booking advice

• Buy comprehensive travel insurance that covers mental health support and telemedicine.
• Buy a roaming eSIM before departure to keep alcohol free cocktails finders and map pins online.
• Book first-night dinner at a venue with alcohol free drinks so you land into a safe routine.

FAQs

• Can I carry alcohol-free minis through security? Yes, if each container is 100 ml or less and fits in your 1-litre clear bag; pack larger italian non alcoholic aperitif bottles in your checked bag.
• Can I mix an alcohol free aperol spritz on board? No, most airlines ban mixing your own; I wait for the lounge or hotel and use my travel mug for sober rituals.
• Can I bring a power bank? Yes, up to airline watt-hour limits, in carry-on only; I pick 20,000 mAh with USB-C PD for fast top-ups.

• Shop my carry-on staples, buy non alcoholic aperitif minis for your ritual kit, and book a first-night table that lists the best non alcoholic drinks so your sober plan starts before take-off.

Conclusion

Sober travel can feel calm joyful and fully yours. With a clear plan and the right kit you can move through any trip with ease. Your values lead the way and the journey follows.

I want your next booking to feel lighter. Pick one small upgrade today. Set your intention. Pack a single tool that supports it. Build from there and let confidence grow.

If you found this guide helpful share it with a friend who is sober or sober curious. Save the checklist for your next departure. Join my newsletter for fresh zero proof picks and route ready tips. Your future trips are bright steady and hangover free.

Frequently Asked Questions

What is sober travel?

Sober travel means exploring the world without alcohol, aligning your trips with your values. It focuses on planning, support, and choices that keep you calm, safe, and happy. With the right kit, apps, and itinerary, you can enjoy every moment without relying on drinks.

How do I plan a sober-friendly itinerary?

Plan with clear goals and triggers in mind. Book activities with alcohol-free options, balance daytime and evening plans, and map zero-proof bars and cafés. Add movement, mindful breaks, and backup plans. Share your schedule with an accountability buddy for extra support.

What should go in a sober-first carry-on?

Pack medications, supplements, key documents, a water bottle, non-alcoholic options, protein snacks, and a small first-aid kit. Add a sleep mask, earplugs, neck pillow, herbal teas, aromatherapy, and distraction tools like a Kindle or playlists. Keep essentials accessible in a pouch.

How do I stay hydrated and energised while travelling?

Carry a collapsible water bottle and electrolyte packets to prevent fatigue and cravings. Pack high-protein, alcohol-free snacks (nuts, jerky, protein bars) to avoid blood sugar dips. A travel mug lets you enjoy mocktails, tea, or coffee on the go.

Which apps support sober travel?

Use sobriety trackers, meeting finders (AA, SMART Recovery), and craving tools. Add mindfulness apps for guided meditations and breathwork. Set up emergency contacts, offline resources, and reminder prompts. Enable notifications for daily check-ins and milestones.

How can I handle social situations without alcohol?

Prepare simple scripts: “I’m not drinking tonight, thanks,” or “I’ll have a soda and lime.” Redirect conversations and suggest alcohol-free venues. Set boundaries, arrive late, leave early, or bring your own zero-proof option. Ask a friend to be a check-in partner.

Can I bring non-alcoholic drinks through airport security?

Yes, if they follow 3-1-1 rules (TSA, EU, UK): liquids in containers up to 100 ml, all fitting in one clear 1-litre bag. Larger drinks go in checked baggage or buy airside. Separate wellness liquids and powders to speed screening.

What sleep tools help me stay sober on the road?

Use a contoured eye mask, foam earplugs, neck pillow, and white noise app or machine. Consider magnesium glycinate (if suitable for you) and a wind-down routine with herbal tea. Block light, cool your room, and keep a regular bedtime.

How do I order confidently without alcohol?

Order first and clearly: “Soda and fresh lime, please,” “Alcohol-free beer,” or “Ginger ale in a tall glass.” Scan menus for mocktails, tea, coffee, or kombucha. If unsure, ask for a zero-proof option by name or request a simple custom drink.

What should I pack for cravings and delays?

Carry distraction tools: Kindle, offline playlists, podcasts, puzzles, or journalling prompts. Add calming aids like aromatherapy, gum, mints, or a stress ball. Keep protein snacks and electrolytes handy. Use a craving plan: pause, breathe, sip, move, text a buddy.

How do I find zero-proof bars and alcohol-free spots?

Research before you go using local guides, maps, and sober-friendly apps. Save cafés, mocktail bars, dessert spots, tea rooms, and brunch venues. Book tables where possible, and pin locations offline for easy access without data.

How do I set up a sober base in my hotel?

Request the mini-bar be emptied or swapped for alcohol-free drinks. Stock safe snacks, herbal teas, and water. Create a nightly wind-down routine and map morning movement options. Keep support apps, meeting locations, and check-in times visible.

What tech should I bring to stay connected?

Pack a universal adapter, USB-C hub, and power bank to keep devices live. Add noise-cancelling headphones for calm, and enable a travel eSIM for offline maps and support tools. Download apps, playlists, and meetings ahead of time.

Can I travel light and stay sober-friendly?

Yes. Use reusable, durable gear: collapsible bottle, travel cutlery, solid toiletries, and multi-use products. Pack a compact self-care kit and a slim sober kit. Choose lightweight layers and pouches. Keep essentials in your personal item for quick access.

What’s in a compact self-care kit?

Include SPF, hand sanitiser, biodegradable wipes, lip balm, mini first-aid items, motion sickness remedies, and any meds. Add comfort tools like a fidget, stress ball, or journal. Choose flight-safe sizes and pack in a clear, resealable bag.

How do I use an accountability buddy while travelling?

Agree on check-in times, preferred channels (text, voice, app), and emergency steps. Share your itinerary, triggers, and goals. Celebrate wins and review sticky moments. Keep backup contacts and meeting finders offline if coverage drops.

What are the must-do steps before departure?

Download key apps, offline maps, and meditations. Share your itinerary with a buddy. Pre-book zero-proof venues and activities. Pack your sober-first carry-on, sleep kit, snacks, and electrolytes. Check liquid rules, organise clear bags, and charge your tech.

Aaron Mouland

Quit drinking on 23 July 2021 after a two-day bender and swapped bars for border crossings and 12-step meetings. Three sober years, 36 countries, 113 travellers (totally dry), fuelled by street food, jelly babies, and a broken Google Maps app. Wandersober is my journal, my SEO lab, and my mission. Featured in GQ, Mirror, Evening Standard, MarketWatch, and more.

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