What California Sober Really Means: Is It Good for You?

You may have heard “California sober” in a song or from a friend, but what does it really entail? Being California sober traditionally means you only use marijuana (in moderation) over alcohol or hard drugs, but not everyone agrees on the rules (or that it’s an effective recovery method). In this article, we’ll explain all the interpretations of what California sober means, how it works, and whether it’s truly good for you.

What is Cali sober?

“California sober” is a lifestyle choice that involves using marijuana over hard drugs. It may involve using both alcohol and marijuana in moderation. California sober is not a medically recognized term and is often considered a form of harm reduction (minimizing harm from substance abuse) rather than true sobriety.

Section 1 of 8:

What does California sober mean?

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“California sober” means using marijuana over alcohol and hard drugs. Unlike traditional sobriety, which involves quitting all drugs and alcohol, there are two different interpretations to being California sober—one where you use only marijuana, and one which allows for other “soft” drugs (like LSD or mushrooms) and/or alcohol in moderation. Either way, those who are Cali sober use weed and sometimes alcohol as a replacement for harder drugs, like cocaine, heroin, or methamphetamine.^{[1]
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- Those who choose to be California sober may do so to reduce their substance abuse or replace their use of harder drugs with “safer” alternatives like alcohol and marijuana.
- Urban Dictionary considers California sober as a form of harm reduction that only involves marijuana and/or plant-based medicines, while excluding alcohol or hard drugs.^{[2]
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- It’s considered a path towards recovery after an overdose or treatment, or a first step in sobering up fast when health issues arise, rather than a true form of sobriety.
- The term is most recognized from the 2021 Demi Lovato song, “California Sober,” detailing the singer's recovery from addiction (she later opted to go fully sober).
- The term was coined by journalist Michelle Lhooq in a 2019 Vice article about her struggles with abstaining from addictive substances.^{[3]
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Although it may be beneficial to those who can maintain a healthy relationship with substances, it’s not a proven addiction treatment or method of recovery. It can bring significant risks, including replacing one addiction with another or lacking clear boundaries in what it means to be “sober.”^{[4]
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Section 2 of 8:

California Sober Rules

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You can use marijuana in moderation. You may use it to replace more harmful drugs like opioids or cocaine, or to reduce the physical and mental harm caused by harder drug use. Some who practice the California sober lifestyle feel that limited use of marijuana is more manageable than cutting out drugs and alcohol altogether.^{[5]
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- California sober means different things to different people. Some may decide to only use marijuana to curb their alcohol use; others may choose weed as a way to manage the anxiety or stress associated with addiction.
In addition to marijuana, some who are California sober may choose to use alcohol in moderation, along with “soft” drugs like psychedelics (LSD or mushrooms) for mental health benefits. It often depends on the individual choices each person makes on their journey to sobriety and wellness.^{[6]
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While California sober generally includes limited-to-moderate use of marijuana, and can include moderate drinking for some, the main point of being Cali sober is to stop using hard drugs.^{[7]
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Section 3 of 8:

Is “California sober” good for you?

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California sober is not generally considered a healthy recovery approach. For those with a history of substance abuse, very real risks can exist connected to relapsing or other underlying health issues. Although it can provide harm reduction and reduce the stigma associated with substance abuse, swapping one substance for a “softer” one can still lead to further addiction.
- Reach out to a healthcare professional to see what path to sobriety is best for you.

Section 4 of 8:

California Sober Pros & Cons

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Pros Those who practice being California sober consider it a form of harm reduction, focused on reducing or avoiding the harm caused by dangerous substances by using what are considered less harmful substances in moderation. Learning to use marijuana and drink responsibly is also thought to be a personalized and more manageable transition to recovery. Marijuana is sometimes used to reduce anxiety or stress associated with substance abuse struggles. All in all, the pros for going California sober include:^{[8]
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- Harm reduction
- Flexibility
- Mental health benefits
- Easier transition to recovery
- Reduced stigma
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Cons Those who practice being California sober are at risk of relapsing into addictive substances more easily. They may also experience a dependence on marijuana over time when it’s used to replace other substances. The overall cons include:^{[9]
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- Triggers for relapse
- Lack of support compared to other sobriety programs
- Potential to develop new dependencies
- Negative impact on mental health
- Not a “one-size-fits-all” approach

Section 5 of 8:

Alternatives to Being California Sober

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Abstinence Traditional sobriety usually includes refraining from all substance use, including alcohol or drugs. Some approaches include going “cold turkey,” which means stopping all use of substances immediately, while others favor a slow decrease in substance use.^{[10]
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- Alcoholics Anonymous and Narcotics Anonymous are the most famous examples of an abstinence-based approach to sobriety.
- If you’re looking to practice total abstinence from drugs and/or alcohol, consider contacting a support group like AA or NA to help you navigate substance abuse-related challenges. Substance abuse treatment specialist Tiffany Douglass, MA, believes that “social camaraderie and community are shown to be very important factors and crucial to long-term success for those who wish to stop drinking or using substances.”^{[11]
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Moderation Moderation is the closest alternative to California sober there is, because it avoids giving up all substances at once. The purpose of moderation management is to teach responsible habits instead of replacing one substance with another, which California sober is often accused of doing.^{[12]
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- For example, moderation could include consistently limiting yourself to 2 drinks per social outing, rather than drinking with the intention to get drunk.
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Harm Reduction While being California sober is considered a form of harm reduction, the term officially refers to taking measures to reduce risks associated with using substances. Examples of traditional harm reduction include using clean needles when injecting drugs or providing naloxone in public places for users who may overdose.^{[13]
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U.S. government agency whose mission is to reduce the impact of substance abuse and mental illness on America's communities.

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- Essentially, harm reduction aims to reduce the consequences of addiction or substance abuse rather than treat the disorder directly.
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Therapeutic Use This alternative is focused on a supervised medical treatment plan to manage health conditions or symptoms linked to substance abuse, as treating underlying chronic health conditions is also a big part of therapeutic use. California sober is a more personalized approach to self-detoxing from alcohol or hard drugs, where the individual manages their own recovery; it doesn’t necessarily include medical or mental health supervision.^{[14]
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- Therapeutic use may include prescribed medications for pain management, anxiety, depression, or addiction.
- California sober is not considered a medically recognized approach and is somewhat controversial.
These therapies include cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), which are about changing negative thought patterns. Therapy sessions are used to identify triggers for substance abuse and prevent relapse. Being Being California sober doesn’t traditionally involve therapy-based treatment and is more geared to reducing harm than identifying triggers and trying to move past them.^{[15]
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Section 6 of 8:

California Sober in Popular Culture

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California sober appears in numerous songs and TV series. The Demi Lovato song “California Sober” talks about her struggle with substance abuse and discusses her approach to sobriety, which included cutting out hard drugs in favor of moderate alcohol and marijuana use. The song is the biggest reason that many people recognize the term California sober.^{[16]
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- Since writing the song, Demi Lovato moved away from the idea of being California sober in favor of complete abstinence from drug and alcohol use.
- California sober has appeared in several other pop songs, including Post Malone’s “California Sober,” which describes a female character living a California sober life. Other songs include Billy Strings and Willie Nelson’s “California Sober” and a song with the same name by the band Yours Truly.
- The TV series “Mom” focuses on a mother-daughter relationship, along with their sobriety issues. One scene involves a character who smokes weed and calls herself “California sober.”
- Celebrities who are California sober include Billy Idol and Willie Nelson. Willie Nelson mainly uses cannabis, while Billy Idol continues to drink wine over other substances.
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California sober has also popped up on social media platforms. It appears in some Facebook groups and TikToks, where users often share personal stories and opinions about how well the California sober approach works or doesn’t for them.
- Various addiction specialists also appear on social media to discuss the effectiveness of being California sober, while often expressing concern that the practice can lead to relapse.

Section 7 of 8:

When to Seek Help for Addiction

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Seek help if substance abuse is interfering with your life and well-being. If you’re thinking about getting help for substance abuse issues, it’s important to remember that being California sober isn’t a medically recognized or proven method of addiction treatment. If you need immediate help, first contact the Substance Abuse and Mental Health Services Administration's (SAMHSA) National Helpline at 1-800-662-HELP (4357). If you’re considering what path to sobriety best addresses your needs, consult a healthcare professional to determine a safe recovery plan.
- If you are in immediate crisis, text or call 988 for help.

Section 8 of 8:

Frequently Asked Questions

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Does California sober mean you’re actually sober? No. Many addiction specialists don’t consider California sober as completely sober. However, others who take part in the practice believe that being California sober is a version of sobriety that works for them. California sober is not an endorsed approach to substance abuse recovery.^{[17]
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Is cannabis really harmless? While cannabis use can come with fewer risks than harder drugs like cocaine, LSD, or heroin, it may still have negative impacts on the lungs, cardiovascular system, and impairment of memory or judgment. It can also negatively affect other prescribed medications and have the potential to cause further side effects.^{[18]
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Can cannabis help people recovering from other addictions? When recovering from other addictions, like alcohol or hard drug use, cannabis is sometimes used to treat mental health issues like anxiety, depression, or insomnia. It can also be used to manage chronic pain issues. However, using marijuana to help with other addiction-related issues still includes the risk of becoming addicted to cannabis or triggering a relapse in addictive behaviors.^{[19]
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