The wellness trend of “Zebra Striping” is sweeping the globe. First it was the “Winter Arc” TikTok Viral Trend where participants refocus daily routines and habits, locking in a healthy lifestyle before the first of the year. Then the “Wellness hour” became the new happy hour in 2025. Tuesdays at 6:00 p.m. is the peak time for wellness activities across the globe. Now, “Zebra Striping,” the latest wellness trend originating in the UK, is gaining global traction, largely fueled by consumers prioritizing health, wellness and mindful drinking.
‘Zebra Striping’: A Hybrid Approach To Wellness
“Zebra Striping”–a new trend in a string of wellness practices–is partly an outgrowth of an unwillingness of younger members of the American workforce to pay the price of burnout as a “normal” side effect of hard work. It’s a growing alcohol moderation trend that allows people to pace their drinking—especially during longer gatherings—without fully abstaining from alcohol. With this drinking moderation technique, the drinker alternates between alcoholic and non-alcoholic beverages throughout a social occasion or night out.
Google trends data shows “zebra striping” searches have surged 975% in the U.S. over the past year. The name effectively captures the essence of the practice–a consistent alternation between two types of drinks over time, creating a visual pattern much like a zebra’s alternating, black-and-white stripes. The pattern of alcoholic (represented by one color) and non-alcoholic (represented by another color) drinks creates alternating “stripes” throughout the night.
Why Try Zebra Striping?
Younger employees are seeking personalized wellness options that they can easily integrate into their daily routines. And many people adopt “zebra striping” to improve physical and mental well-being, reduce costs or explore new beverage options. For alcohol-free brands, this shift presents a major opportunity to engage a wider audience without compromising the social aspect of drinking.
I spoke to Brooks Lape, founder of StartYourRecovery.org, who told me about the growing interest in alcohol moderation strategies like “zebra striping.” She explains that pacing yourself allows you to enjoy a night out without feeling the effects of alcohol too quickly.
“Cutting down on alcohol throughout the night can help reduce dehydration and lessen the dreaded morning-after regrets,” Lape says. “Many people practice zebra striping as part of a broader focus on physical and mental well-being. Swapping every other drink for a non-alcoholic option can make your night more affordable. With the rise of alcohol-free beers, spirits, and cocktails, you can discover new flavors without sacrificing the experience.”
‘Zebra Striping’ Differs From Traditional Sobriety Tools
According to Lape, “Zebra striping is catching on because it’s practical. People want to socialize and have fun, but they’re also more aware of how drinking affects their health and wallet,” she commets. “I’ve seen many folks use this approach to cut back without feeling like they’re missing out. It’s not about quitting cold turkey–it’s about having more control over your night out.”
She describes how traditional challenges like Dry January and Sober October require complete abstinence for a fixed period, but “zebra striping” takes a more flexible approach. “Instead of the all-or-nothing mentality that often leads to rebound drinking,” she points out that, “this method allows people to maintain their social connections while making mindful choices about alcohol consumption.”
“The differences are striking,” Lape explains. “Traditional sobriety challenges typically last for a predetermined period, creating a countdown mentality that can lead to binge drinking once completed. Moreover, where month-long challenges often force people to choose between sobriety and socializing, zebra striping eliminates this dilemma. Participants can attend social events, enjoy nights out and maintain connections while practicing moderation.”
“Unlike complete sobriety or occasional drinking breaks, zebra striping offers a structured approach to moderation that can be maintained long-term,” she mentions, adding that it allows individuals to remain socially engaged while making conscious choices about their alcohol consumption, which is particularly appealing to younger generations seeking balance.
Lape cautions that “zebra striping” can be an effective moderation strategy, but it’s important to maintain awareness of overall alcohol consumption throughout the night. “Some individuals might compensate by choosing stronger alcoholic drinks or larger portions, which could undermine the benefits of this approach,” she notes.
Moving Forward With ‘Zebra Striping’
Wellhub’s 2024 Year in Review Trends Report reveals how well-being is taking hold in the nation. Cesar Carvalho, CEO and co-Founder of Wellhub states that their findings reveal a shift in how employees prioritize their well-being. Wellness programs have evolved to embrace a more holistic approach with a focus on nutrition, healthy habits and emotional well-being in addition to physical fitness.
As we enter 2025, Carvalho’s take on the wellness trend is that well-being is like a fingerprint. “Everyone has their own,” he insists. “The way employees prioritize their well-being is unique to them. And employers need to treat it that way. Offering flexible, accessible options helps employees build habits that stick, fostering happier, more resilient teams.”
Lape suggests that the next time you’re at a party, festival or pub, give “zebra striping” a try. “Start with your favorite cocktail, then switch to an alcohol-free alternative. Repeat throughout the night. This simple practice helps you stay energized, hydrated and present without giving up on fun.” She emphasizes that zebra striping isn’t about restriction. Instead, it’s about balance. “By making mindful choices, you can enjoy the best of both worlds: a great night out and a great morning after.”
Lape’s personal experience in recovery and working with millions dealing with substance issues, enables her to conclude that small changes often lead to bigger ones. She acknowledges that “Zebra Striping” might seem simple, but it gets people thinking about their habits. “For some, it’s a stepping stone to bigger changes. For others, it’s a sustainable way to keep enjoying social drinks while staying healthier. The beauty is, it’s flexible–you can adapt it to what works for you.”