9 Healthy Activities to Try During Sober October

Sober October is about more than just giving up alcohol—it’s an opportunity to reconnect with your body, mind, and the people around you.

Sober October is about more than just giving up alcohol—it’s an opportunity to reconnect with your body, mind, and the people around you. While going alcohol-free is the main focus, it’s also the perfect chance to adopt new habits that nurture your wellbeing and give you a fresh perspective on life.

Here are 9 healthy activities to try this Sober October that will help you stay motivated and bring out the best version of yourself.

1. Running

Whether you’re a seasoned runner or just getting started, October’s cool spring weather is ideal for hitting the pavement or trails. Running helps boost your mood, improve cardiovascular health, and gives you that incredible sense of achievement at the end of each run.

Challenge yourself by setting weekly distance goals, and see how much progress you can make during this alcohol-free month.

2. Coffee or Tea Dates

New Zealand is renowned for its vibrant coffee culture—after all, we’re a nation that loves its flat whites, long blacks, and everything in between! Instead of meeting friends for a drink at the pub, why not grab a coffee or tea and enjoy a laid-back catch-up at one of our many fantastic local cafes?

Whether you prefer the rich, bold flavours of a freshly brewed espresso or a calming herbal tea, these social moments can be just as enjoyable and meaningful without alcohol. Plus, you’ll leave feeling energised and refreshed, not sluggish.

Coffee or tea dates are a great way to stay connected while supporting local cafes and keeping your Sober October on track.

3. Socialising Without Alcohol

Sober October is a great time to explore new ways to socialise. Instead of meeting friends at the bar, why not organise an outdoor picnic, board game night, or movie marathon? You’ll be surprised at how enjoyable your time together can be without alcohol. And the best part? No hangover in the morning.

If you still would like to crack a cold one with your friends and loved ones, why not give non-alcoholic beers a go? We’ve partnered with State of Play, your local non-alcoholic beer brand. You can enjoy the taste of a crisp, refreshing brew without any of the alcohol—and this Sober October, you’ll get 10% off their range when you bundle it with our 6-week programme. Perfect for keeping the social vibes high while sticking to your goals.

So, grab a few State of Play beers, organise that game night, and make the most of your alcohol-free catch-ups with friends and family.

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4. Get Creative with Mocktails

Just because you’re skipping alcohol this October doesn’t mean you have to miss out on the fun and flavours of a refreshing drink. Get creative and try your hand at making some delicious mocktails! These alcohol-free alternatives are not only a great way to stay social, but they’re also a fun activity to share with friends or family. Experiment with different ingredients, fresh fruits, and herbs to come up with your own signature concoctions.

Here are a few mocktail ideas to get you started:

• Cucumber and Mint Spritz: Muddle fresh cucumber and mint, mix with soda water, a squeeze of lime, and a dash of elderflower syrup for a light, refreshing drink.
• Virgin Mojito: Combine lime juice, mint leaves, and a splash of simple syrup. Top it off with soda water and lots of ice for that classic mojito taste—minus the rum.
• Tropical Fizz: Blend pineapple juice, coconut water, and a splash of fresh orange juice. Add soda water for some fizz and garnish with a slice of pineapple.
• Berry Smash: Muddle a mix of fresh raspberries and blueberries, add a dash of honey or agave syrup, and top with soda water and a squeeze of lemon.

Not only do these mocktails taste amazing, but they also keep you hydrated and healthy throughout Sober October. Have a go at creating your own flavour combinations, or host a mocktail night with friends where you all share recipes and ideas.

5. Hiking Adventures

New Zealand is world-renowned for its stunning landscapes, and what better way to embrace Sober October than by exploring them on foot? Hiking is a fantastic way to clear your mind, get active, and soak in the beauty of the outdoors.

Here are some must-try hiking spots across the country:

• North Island:Tongariro Alpine Crossing: This world-famous trek is often referred to as New Zealand’s best day hike. You’ll pass by active volcanoes, emerald lakes, and stunning alpine scenery. It’s a moderately challenging hike but well worth the effort.
• Mount Taranaki Summit Track, Egmont National Park: If you’re after a challenge, this 8-10 hour hike takes you to the top of Mount Taranaki for jaw-dropping views of the North Island’s west coast.
• South Island:Hooker Valley Track, Aoraki/Mount Cook: This easy-to-moderate walk offers stunning views of New Zealand’s highest peak, Aoraki/Mount Cook. Cross swing bridges and witness beautiful glaciers and rivers on this family-friendly trail.
• Queenstown Hill Time Walk: Just a short climb from Queenstown, this track offers sweeping views of Lake Wakatipu and the surrounding mountains. It’s a perfect morning or afternoon walk with incredible photo opportunities.
• Routeburn Track, Fiordland: One of New Zealand’s Great Walks, the Routeburn Track takes you through beech forests, alpine lakes, and snow-capped mountains. You can either tackle a portion of the track on a day walk or opt for the full multi-day adventure.
• Wellington Area:Mount Kaukau: Located just a stone’s throw from the capital, Mount Kaukau offers breathtaking views over Wellington and the Cook Strait. It’s a relatively short but steep climb—perfect for a morning hike before grabbing a coffee in the city.
• Makara Peak: For those who love coastal views, the Makara Peak track takes you along the rugged south coast of Wellington, offering spectacular views of the ocean and occasional dolphin or seal sightings.

Hiking not only helps you get physically fit, but it also offers a chance to reconnect with nature and find mental clarity. With so many incredible hiking spots across New Zealand, there’s no better time than Sober October to start exploring!

6. Start a Gratitude Journal

Taking time to reflect on the positive aspects of your life is an amazing way to boost your mental health during Sober October. Start a gratitude journal where you write down three things you’re thankful for each day. Not only will this cultivate a positive mindset, but it will also help you stay grounded as you make changes in your daily life.

7. Get Your Hands Dirty in the Garden

Gardening is a rewarding and calming activity that gets you outside and moving. Whether you’re planting flowers, herbs, or vegetables, tending to a garden offers physical exercise, reduces stress, and helps you stay present. Plus, October is the perfect time to get your garden growing as spring is in full swing across New Zealand.

Wondering what to plant this October? Here are some top picks for your garden:

• Herbs: Fresh herbs are perfect for sprucing up your meals, and they’re easy to grow at home. Basil, parsley, coriander, and mint are ideal for planting now. They love the spring warmth and will give you a steady supply of fresh ingredients for your cooking (and mocktails!).
• Vegetables: October is prime time to plant veggies that thrive in warmer conditions. Consider planting tomatoes, courgettes, cucumbers, and capsicums. You can also start on your leafy greens like spinach and lettuce, which will grow rapidly in the spring sunshine.
• Flowers: Add a pop of colour to your garden with vibrant spring flowers. Sunflowers are a fun, easy option to plant now, and their towering blooms will brighten any garden. Marigolds, petunias, and nasturtiums are also great choices—they’ll attract beneficial pollinators like bees to your garden and are resilient during the spring season.
• Fruit: If you’re keen to grow your own fruit, October is the perfect time to plant strawberries. They’re quick to grow and will start bearing fruit by early summer. You can also plant passionfruit and raspberries if you’re planning for future harvests!

8. Yoga for Mind & Body

Yoga is an excellent practice to complement your Sober October journey. Not only does it help build strength and flexibility, but it also reduces stress and promotes mindfulness. Whether you’re doing it in a class or from the comfort of your own home, yoga provides a balance of physical and mental wellbeing that can keep you focused and energised throughout the month.

9. Get Creative in the Kitchen

Channel your energy into trying out new recipes this October. Cooking can be a meditative experience that allows you to focus on creating something delicious and healthy. Experiment with fresh, seasonal ingredients and try dishes you’ve never made before. Who knows? You might discover a new favourite meal that will last long after October ends.

Here are a few tasty ideas to inspire your springtime cooking:

• Spring Vegetable Frittata: Eggs are a Kiwi staple, and a frittata is a simple, versatile dish that works well for any meal of the day. In October, add fresh seasonal vegetables like asparagus, courgettes, and spinach for a nutrient-packed frittata. For a meatier version, toss in some crispy bacon or leftover roast chicken. Serve with a side salad or fresh bread.
• Grilled Salmon, Asparagus with Lemon & Parmesan: Asparagus is in season this month and pairs perfectly with a grilled salmon fillet. Simply drizzle your asparagus spears with olive oil, season with salt and pepper, and grill alongside your salmon. Finish with a squeeze of fresh lemon juice, a sprinkle of grated parmesan, and serve with a light salad.
• Roast Lamb with Minted Peas and Potatoes: Spring lamb is at its best in October, making it the ideal time to treat yourself to a classic roast. Season your lamb leg or cutlets with rosemary, garlic, and olive oil, then roast until tender. Serve with new potatoes, blanched peas, and a fresh mint sauce for a true Kiwi feast.
• Zesty Spring Salad (with Grilled Chicken): Start with a base of seasonal greens like spinach and rocket, then add in fresh cucumber, radishes, and avocado. For a heartier option, grill some chicken breasts marinated in lemon and herbs, then slice them thinly over the top. Toasted pumpkin seeds add crunch, and a light lemon vinaigrette finishes off this refreshing dish.
• Seafood Chowder with Fresh Mussels: New Zealand’s coastal waters provide an abundance of fresh seafood, and October is a great time for shellfish. Try making a hearty seafood chowder using fresh mussels, white fish, and prawns. Simmer them in a creamy broth with potatoes, onions, and corn, then garnish with parsley and serve with crusty bread for a comforting meal.
• Grilled Steak with Chimichurri and Spring Veg: October is a great time to fire up the BBQ or grill. Choose a nice cut of steak (like sirloin or ribeye), grill it to your liking, and serve with a fresh, herbaceous chimichurri sauce made from parsley, garlic, and olive oil. Add a side of seasonal grilled asparagus and roasted potatoes for a hearty spring meal.
• Strawberry & Rhubarb Crumble: October is the start of strawberry season, making it the perfect time for a classic Kiwi dessert. Stew strawberries and rhubarb with a touch of sugar and cinnamon, then top with a buttery oat crumble. For an extra indulgent treat, serve with a dollop of whipped cream or vanilla ice cream.

Cooking with fresh, local produce not only helps you stay on track during Sober October, but it’s also a fun way to try new recipes and explore the flavours of the season. Whether you’re making a light salad for lunch or a hearty soup for dinner, cooking with seasonal ingredients allows you to enjoy the best of what New Zealand has to offer this spring. So, grab your apron and get creative in the kitchen!

Make the Most of Your Sober October

Sober October isn’t about missing out; it’s about gaining something new—healthier habits, clearer mindsets, and more meaningful connections. By incorporating these activities into your routine, you’ll not only make it through the month alcohol-free, but you’ll also enjoy it.

At Geneva Wellbeing, we’re here to support you on this journey. Our Sober October programme offers personalised tools and guidance to help you stay on track, with expert advice and resources designed to make your month alcohol-free, healthy, and enjoyable. And don’t forget, we’ve partnered with State of Play to give you 10% off their range of non-alcoholic beers, so you can still enjoy a refreshing drink while staying alcohol-free.