Over the past decade, the term “California sober” came to define a practice that was growing in popularity long before it ever had a name. In essence, if a person abstains from alcohol and other hard drugs — like cocaine and opioids — but continues to use cannabis, they’re considered “Cali sober.” But what does California sober mean exactly, and is this sober approach right for everyone?
Traditional sobriety involves strict abstinence from any intoxicant: alcohol, hard drugs, cannabis, and any other hallucinogen. Those who adopt a California sober lifestyle will occasionally still use psychedelics in moderation, but typically, they are trying to establish habits that lead to an overall healthier lifestyle and improved mental health as part of their recovery from substance use.
Here, we look at the origins of Cali sober, its cultural perception, as well as the potential benefits and drawbacks for those considering this alternative sober approach.
The origins and history of Cali sober
It’s hard to say precisely when the term Cali sober was used for the first time, but its origins are often traced to a 2019 Vice article by Michelle Lhooq, a journalist who wrote about moving to Los Angeles and her decision to quit drinking and using hard drugs like ecstasy and cocaine.
When she arrived in California, she continued to use cannabis and other psychedelics as she wrote a book about the state’s legal cannabis system, which was relatively nascent at the time.
Lhooq may not have been the first person to use the term, but she brought it into mainstream consciousness. Two years later, international pop star Demi Lovato released a song titled California Sober, which brought global attention to the trend and this form of semi-sobriety. She sings: “I’m California sober / It doesn’t have to mean the growing part is over / No, it ain’t black or white, it’s all of the colors / That I only just discovered.”
Cali sober culture and popularity
Lovato eventually announced she adopted a “sober sober” lifestyle, but others embraced the trend. In 2023, Billy Strings and Willie Nelson collaborated on a song titled “California Sober.”
And other celebrities, including Post Malone and Joe Rogan, have discussed their decisions to stop drinking alcohol and using hard drugs while continuing to use cannabis and psychedelics.
As Cali sober grows in popularity, the practice has become a near-viral wellness trend on platforms like TikTok and Instagram, where many Gen Z and Millennial users share personal stories about their approaches to sobriety and mental health.
Today, the practice is ubiquitous beyond social media. In fact, as we flip the calendar to 2026, many people will be doing a “California Dry January” — a month in which they’ll refrain from drinking alcohol but will continue to use marijuana.
Why people choose California sobriety
One of the primary reasons people choose to continue using cannabis is that it’s generally considered less harmful than alcohol and opioids.
“To me, of all the substances out there, it’s one of the safest,” says Dr. Bonni Goldstein, the medical director for Canna Centers, CEO of Goldstein Wellness, and a medical advisor to Weedmaps.
Many people rely on medical cannabis to treat disorders related to the body’s endocannabinoid system (ECS), including managing anxiety and stress, and from Goldstein’s perspective, they can still live a sober lifestyle. “If someone is using cannabis for a medicinal reason,” she says, “I don’t see that as breaking sobriety.” The plant’s active compounds, including THC and CBD, interact with the body’s natural systems in ways that can support overall well-being.
For those who use cannabis to replace harder drugs, practicing Cali sobriety can be an effective harm-reduction approach even when marijuana use is recreational, particularly for those struggling with alcohol addiction or alcohol use disorder.
Benefits of being Cali sober
Cannabis has been shown to have a variety of wellness benefits, one of which is reducing alcohol consumption. According to a recent study published in the Journal of Psychiatry showed that smoking marijuana may actually help people drink less, at least initially.
Moreover, cannabis use has been shown to have some positive impacts on sleep and appetite, while curbing alcohol use can lead to myriad positive health outcomes.
The medical side of California sobriety
Many in the medical community have been slow to acknowledge the health benefits of cannabis, which is beginning to change. (In December, the Trump Administration reclassified marijuana from a Schedule I to a Schedule III drug, acknowledging its medical value.)
“It’s a natural plant that can be used as medicine,” Goldstein says. “Just because someone else might be overdoing it and putting themselves in harm’s way does not mean it isn’t the solution for someone with an underlying endocannabinoid system dysfunction.”
Goldstein notes that many of her patients have come to cannabis after having tried and not been successful with other addiction treatments. “That’s why Cali sober is so important,” she says. “Especially if you’re struggling with substance abuse or drug abuse.”
California sobriety in recovery communities
Cali sobriety is typically not embraced by Alcoholics Anonymous (AA) or Narcotics Anonymous (NA) groups, as most 12-step programs advocate for strict abstinence from any mind-altering substance. This dynamic has led to debate in some communities, and alternative recovery programs have emerged for people who opt to use cannabis while avoiding other substances.
Risks and potential downsides
While some people can see benefits from cannabis, especially when working with a medical professional, it’s important to note that recreational users can develop dependency on cannabis, or cannabis use disorder, which can ultimately have negative impacts. This is among the primary reasons Cali sober is not suitable for everyone in recovery. Moreover, there are legal and workplace issues: Marijuana use is still illegal at the federal level, and many employers drug test during hiring processes.
How to tell if being Cali sober is right for you
If you’re considering Cali sobriety, there are a variety of factors you’ll want to consider, including recreational versus medicinal use, whether you can avoid other substances, and how it relates to your broader wellness and recovery journey.
If you’re using weed to address an underlying health issue, it’s important to consult a healthcare provider so you can develop a safe and gradual plan. California sobriety may be the right option for you, but as with most things in life, it varies from person to person.
Disclaimer: The information contained in this site is provided for informational purposes only, and should not be construed as medical or legal advice.
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