Beyond the Bar: Non-Drinking Activities for Workplace Bonding
The Hidden Culture of After-Work Drinks
Walking around New York City at the end of my workday has made it incredibly clear how many social events for professionals center around alcohol. From trendy rooftop bars to cozy corner pubs, the number of people in suits, scrubs, or other work attire gathered around drinks at 6 p.m. is astounding.
And while there’s nothing inherently wrong with sharing a drink with coworkers, it’s time we reconsidered what’s become a default setting for relaxation, networking, and bonding.
Why After-Work Drinks Are So Common
The ritual of grabbing a drink after work can be appealing for several reasons.
After work drinks with coworkers can:
Loosen the conversation and make it easier to connect.
Offer a way to celebrate wins or commiserate after a tough day.
Provide a familiar and easy option—no planning required.
However, just because it’s easy and familiar doesn’t make it the best option.
Let’s explore why we should rethink after-work drinking and consider fun, sober activities that foster well-being.
The Impact of Alcohol on Your Evening Routine
Having a drink at 6 p.m. might seem harmless, but it can derail the rest of your evening.
After all, you still need to:
Get home safely.
Make dinner or take care of family responsibilities.
Relax, unwind, and prioritize self-care.
Even one or two drinks can negatively impact your energy, mood, and sleep.
In fact, studies show that even moderate alcohol consumption reduces REM sleep, making it harder to feel rested the next day.
This pattern can create a cycle of fatigue and burnout—a far cry from true relaxation and connection.
Daytime Drinking and “Wellness” Incongruence
Many workplaces today promote “wellness” with slogans, fitness challenges, and mental health days.
Yet, those same workplaces often host happy hours and boozy team outings, unintentionally encouraging habits that don’t align with holistic well-being.
Research on burnout underscores how critical restorative time is for nervous system regulation.
Alcohol-induced relaxation is not the same as true nervous system regulation, which happens when we feel safe, rested, and connected without artificial stimulants or depressants.
What If You Don’t Drink?
Let’s also acknowledge that many people either can’t or choose not to drink—for personal, cultural, or health reasons.
Despite the growing popularity of sober-curious living, after-work events still often assume alcohol will be the social glue. This can create awkward situations for those who don’t drink, leaving them feeling excluded or pressured to conform.
Alternatives to Alcohol-Centered Socializing
There’s no reason after-work bonding can’t happen without alcohol.
Here are some fun, sober activities that encourage connection without relying on drinks:
Pottery Class
Working with your hands can be incredibly grounding and mindful. Pottery classes offer a creative outlet and a chance to laugh together as you mold (and maybe fail at) your creations.
Picnic in the Park
Instead of heading to a bar, why not enjoy fresh air and nature? A casual picnic with good food and games can foster authentic conversations and provide the restorative benefits of being outdoors.
Enneagram Workshop with Team-Building Exercises
Personality-based workshops like an Enneagram session can be a fun and insightful way to understand each other’s communication styles, strengths, and triggers. Plus, it’s a meaningful way to grow as a team.
Sushi-Making Night
Cooking classes offer a delicious and interactive way to bond. Whether it’s sushi-making, pizza night, or pasta rolling, food-based activities can be enjoyable and inclusive.
Team Fitness Class
Many people enjoy a shared fitness experience, whether it’s a yoga class, rock climbing, or a dance workshop. Movement-based activities can help coworkers unwind and release pent-up stress.
Nervous System Regulation Workshop
Consider hiring a coach to guide your team in nervous system regulation techniques. These classes offer breathing, grounding, and mindfulness exercises that support resilience and reduce stress—a true antidote to burnout.
Why Sober Socializing Matters for Mental Health
Creating non-drinking activities isn’t just about avoiding alcohol; it’s about creating opportunities for genuine connection and restoration.
Polyvagal Theory, which explores how our nervous system shifts between states of safety, defense, and shutdown, shows that social connection plays a crucial role in regulation.
Activities that foster co-regulation—where nervous systems respond to each other in a safe and supportive way—help people feel calm, grounded, and resilient. And allows them to show up more connected, trusting, and grounded during the workday.
After-work drinks may temporarily loosen nerves, but they often bypass the deeper connection and restoration we seek.
Challenging the Status Quo: Your Voice Matters
If you’re in a workplace that normalizes after-work drinking, consider proposing alternatives. You can start small by suggesting one non-alcoholic team event and gathering feedback afterward. Your input can help create a more inclusive work culture that prioritizes genuine well-being.
If you’ve attended a work event that offered fun sober activities, share your experience with others!
The more we talk about and normalize sober socializing, the more likely it is to become a part of workplace culture.
Final Thoughts: Reimagining After-Work Culture
We don’t need to eliminate after-work drinks entirely, but we do need to stop defaulting to them as the primary social activity.
When we create space for sober, mindful experiences, we build a culture of connection that supports everyone—whether they drink or not.
So, what are your favorite non-drinking activities after work? Let’s start a conversation and make room for more inclusive, restorative, and fun ways to unwind together. By expanding the range of after-work activities, we can create a more balanced and inclusive work environment where everyone feels welcome—whether they have a cocktail or a kombucha in hand.
More notes on sobriety:
Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.