FAQs

Start small and get curious. Notice when, where and why you usually drink, then pick one easy change, like a few alcohol-free days each week or swapping your usual drink for an AF option. Our Support page has apps, programs and coaches to help you take the next step.

The choice is entirely yours. Some people cut back, some take a break, and some go fully alcohol-free. NoLo Life supports all of these paths: the “No” and the “Lo”.

NoLo is short for no alcohol and low alcohol. It covers drinks, venues, events and a lifestyle where alcohol is either a small part of life or not part of it at all.

Being sober curious means questioning the role alcohol plays in your life, without needing a label. Mindful drinking means choosing when, what and how much you drink on purpose, rather than out of habit.

Grey area drinking describes people who are not in crisis but feel their drinking is more than they want it to be. If that sounds like you, several of the coaches in our Experts directory specialise in this.

There is no single test, and you don’t need a label to make a change. Many Australians who are troubled by their drinking feel powerless, frustrated or exhausted by the ups and downs of trying to take back control. Drinking may have become a dependence when it is no longer about enjoyment, or when alcohol feels needed just to feel normal. Learn more in What Could Be Behind Alcohol Dependence?

If any of this sounds familiar, our Support page has options for every level of need. You can also call the National Alcohol and Other Drug Hotline on 1800 250 015 for free, confidential advice.

Not at all. Around 1 in 4 Australians aged 14 and over don’t drink alcohol, and the number of people choosing not to drink has gradually grown over time. Young people are leading the change: the share of 14 to 17 year olds who drank in the past year fell from 69% in 2001 to 31% in 2022–2023. Fewer Australians are drinking above the guidelines too, down from 38% in 2007 to 31% in 2022–2023 (AIHW).

Yes, very normal. Alcohol is part of so many Australian traditions, so changing your habits can feel like a big deal. Be kind to yourself and remember that every small step counts.

Start with your why, then keep the goal specific and realistic. For example, “no alcohol Monday to Thursday” or “28 days off for FebFast”. Notice small wins along the way, like better sleep or extra money in the bank.

There is no single right length. Some people start with a weekend, others try a month or three months. Pick something that feels doable, then check in with yourself at the end.

For most people, changing a long-held habit takes more than willpower. When our founder Karina took on Dry July in 2023, she found that after more than 30 years of drinking habits, she needed more than willpower to get through the month. Good information, drinks you enjoy, a plan and support all make it easier. Read her story on our About Us page.

Absolutely. You don’t need to be in crisis to want a healthier relationship with alcohol. NoLo Life is for anyone who wants to drink less, take a break or stop.

Yes. Many people need more than one try before a change sticks, and each try teaches you something. Alcohol Freedom Coach Tony Richardson made two separate attempts to quit. His first, in 2007, lasted years before he went back to drinking. When he tried again with a new approach, it stuck. Read Tony’s story in our Beyond the Bio series.

An Australian standard drink contains 10 grams of pure alcohol. It doesn’t matter whether it is beer, wine or spirits. A bottle of beer or a glass of wine is often more than one standard drink.

Source: Department of Health standard drinks guide

So an average restaurant glass of wine (150 ml) is about 1.4 to 1.6 standard drinks, depending on the wine. All containers of alcohol in Australia must show the number of standard drinks they contain, so it’s worth a quick look at the label.

The National Health and Medical Research Council (NHMRC) guidelines say healthy adults should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. The less you drink, the lower your risk.

No. The Australian Government says alcohol is never completely safe. Following the guidelines keeps your risk low, but it does not remove it.

The guidelines say people under 18 should not drink alcohol. Women who are pregnant, planning a pregnancy or breastfeeding should not drink alcohol either.

Check the label for the number of standard drinks, or ask the bar staff. Pre-mixed drinks and free-poured drinks often contain more than one standard drink. The Department of Health’s standard drinks guide shows common serves, and a tracking app from our Support page can make counting easier.

Not quite. The guidelines are about lowering health risk. Mindful drinking is about how alcohol fits into your life, why you drink, and how you feel before, during and after.

People who take a break or cut back often notice better sleep, more energy, a clearer head, no hangovers and more money in their pocket. Dry July participants also report weight loss, healthier skin and a real sense of achievement.

Better sleep is often one of the first benefits to kick in. Without alcohol, you are less likely to wake through the night and more likely to get deep, restful sleep. Everyone is different, so be patient with yourself.

It can. Weight loss is one of the benefits Dry July lists for a month off alcohol. Personal trainer Leah Wright explains how alcohol affects your body in Alcohol Consumption: How It Affects Muscles and Fitness.

Alcohol is linked to more than 40 medical conditions, including many cancers, liver disease and heart disease. It can also affect sleep and mental health. Drinking less lowers these risks.

Cancer Council NSW notes that a break from alcohol can improve your mood and energy levels. If you are struggling with your mental health, please reach out to your GP, Beyond Blue (1300 224 636) or Lifeline (13 11 14).

Your brain’s reward system takes some time to adjust. Our founder, Dr Karina Joyce, explains this in What Happens to Your Reward System When You Stop Drinking?

It adds up fast. Try tracking what you spend on alcohol for a month, including drinks out, bottle shop runs and taxis home. Many people are surprised by the total.

Yes. Alcohol can make jet lag worse by disrupting your body clock and sleep. Pharmacist Dr Stephen Jasper explains why in Alcohol and Jet Lag.

Your brain’s reward, stress, sleep and motivation systems can take time to adjust, especially after regular or heavy drinking. Some people go through a stage where things just feel flat. That doesn’t mean you’re going backwards, so be patient with yourself.

Signs can include needing alcohol just to feel normal, or feeling unwell when you don’t drink, such as sweating, shaking, anxiety, nausea or trouble sleeping. If this sounds familiar, please speak with your GP before you cut back.

Many things can play a part, including genetics, stress, trauma, mental health, social settings, drinking patterns and the effects of alcohol on the brain. Starting to drink at a younger age is also linked to a higher risk. No two people’s stories are the same. Learn more in What Could Be Behind Alcohol Dependence?

It is a good idea to see your GP if you are worried about how much you drink, if you drink every day, if you feel unwell without alcohol, or if you have tried to cut back and found it hard.

Alcohol can interact with many medicines, including some you can buy without a prescription. Ask your doctor or pharmacist about your own medicines.

Yes. Many women find their relationship with alcohol changes in midlife. Several coaches on our Support page specialise in supporting midlife women.

• Plan alcohol-free days each week
• Set a limit before you go out, and tell a friend
• Alternate each alcoholic drink with water or an AF drink
• Choose mid-strength or AF versions of your favourite drinks
• Eat before and while you drink
• Use smaller glasses and avoid top-ups
• Keep less alcohol at home

Cravings usually pass if you give them a little time. Try a short pause, a few slow breaths, a glass of something cold, or a walk. Breathwork expert Ross Pollard shares a simple technique in Pause Before the Pours: Breathwork for Handling Cravings.

There has never been more choice. Try AF wine, zero-alcohol beer, botanical spirit alternatives, kombucha, sparkling water with fresh fruit, or a homemade AF cocktail. Browse ideas in our Beverage Guide and our AF drink recipes.

Stock up on drinks you genuinely enjoy, so the AF choice feels like a treat. Our 10 essentials for your alcohol-free drinks cabinet is a great place to start.

Create a new ritual that still feels like a reward. Ideas include a walk, a shower or bath, a favourite AF drink in a nice glass, music, stretching, meditation, or calling a friend. Rory Kinsella shares his story in How I used meditation to quit drinking.

It happens, and it does not undo your progress. Notice what led to it, learn from it, and pick up where you left off. Change is rarely a straight line.

Some people love tracking streaks and others find it adds pressure. Dr Karina Joyce looks at both sides in Don’t Count on Counting!

A month off is a great way to reset and see how you feel. Australian challenges include FebFast (February), Dry July and Ocsober (October), and many raise money for charity. If you drink heavily or every day, speak with your GP before you start. Read our Top 5 Tips to Prepare for FebFast.

Use what you learned. Many people keep some alcohol-free days, stick with AF drinks they discovered, or decide to keep going. Think about which changes made you feel best and keep those.

Try noticing what the drink is doing for you, then look for another way to meet that need. A walk, a hobby, a chat with a friend or some quiet time can help. Programs like Georgia Foster’s Stop the Boredom Drinking Now are listed on our Support page.

Many people find it helps them feel calmer and more in control. Rory Kinsella shares how meditation helped him quit, and runs the 30 Day Pause program.

Keep it short and friendly. “I’m good, thanks”, “I’m driving”, “I’m taking a break” or “I’ve got an early start” all work. You never owe anyone a long explanation. Having an AF drink in your hand also means fewer people offer.

A calm, repeated “No thanks, I’m all good” usually does the trick. If someone keeps going, it is fine to change the subject or step away. A true friend will respect your choice.

Not at all. Many venues now offer great AF options, so you can still enjoy the company and the atmosphere. Search our Venue Directory to find NoLo-friendly bars, pubs and restaurants near you.

Yes! Many people find they enjoy nights out more because they remember them and wake up feeling good. Get ideas from 5 Ways to Enjoy a Sober Night Out That Feels Anything But Boring.

Our Events page lists festivals, dance events, workshops, retreats, webinars and local gatherings across Australia where alcohol is not the main focus. We add new events every week.

An event does not have to be fully alcohol-free to be listed. It just needs to be an event that is not centred around alcohol, so you can enjoy yourself whether you drink or not.

Grab an AF drink early, so you have something in hand. Arrive with a plan, focus on the people and the conversation, and leave when you are ready. If your workplace needs more inclusive options, share our For Workplaces page with them.

Plan ahead. Check what AF options will be there, or bring your own. Decide your plan before you arrive, and have a go-to answer ready. Hosting? Our Dry Weddings article has tips on choice and inclusion for everyone.

Suggest something different now and then, like a coffee, a walk, a movie, a class or brunch. Our Five AF Ways to Spring into September has fun ideas you can use any time of year.

Join an event from our Events page, try an online community through an app like Daybreak, or join a support group. Some of our listed coaches also run sober social events and groups.

No. Share as much or as little as you like. “I just want to see how I feel without it” is a perfectly good answer.

Some friendships may feel a bit different at first, especially with drinking buddies. Let them know what won’t change, like “I still want to catch up”. Most people come around once they see you’re still good fun.

You don’t have to explain yourself. A light “Nope, just not drinking tonight” is enough. Our three-part article series, starting with Alcohol and Stigma: How Labels Shape Drinking Choices, looks at why these assumptions happen and how to change the conversation.

Yes, bringing your favourite AF drink to a friend’s place makes things easier for everyone. For restaurants, check their BYO policy first.

Look for venues in our Venue Directory that offer AF beer, wine, spirits or cocktails. Keep in mind that mid-strength and low alcohol drinks still contain alcohol.

AF stands for alcohol-free. At NoLo Life we use AF rather than “non-alcoholic”, because we prefer words that celebrate the choice. Learn more terms in NoLo Lingo.

Not always. Many AF wines and beers contain a tiny trace of alcohol, usually less than 0.5% ABV, and some are 0.0%. If avoiding alcohol completely matters to you, always check the ABV on the label.

Under the Australian food standards, drinks with 0.5% ABV or more must show their alcohol content. Drinks over 0.5% must show the number of standard drinks, and drinks over 1.15% must carry a pregnancy warning.

AF drinks can still contain a trace of alcohol, so check the label. Learner and provisional drivers in every state and territory must have a zero blood alcohol reading (BAC 0.00). If you are on your L or P plates, or must stay at zero for work, choose 0.0% drinks. If you’re not sure, don’t drive.

The Australian guidelines say not to drink alcohol while pregnant or breastfeeding. Some AF drinks contain a trace of alcohol, so choose 0.0% options and talk with your doctor or midwife if you are unsure.

They can contain small amounts of alcohol as a natural by-product of fermentation. If you need to avoid alcohol completely, check the label or ask the brand.

Not always. Sugar, kilojoules and ingredients vary a lot from drink to drink. Our Beverage Guide shows nutritional info where brands provide it, so you can compare.

The range and quality have improved enormously. Today you will find AF wines, beers, spirit alternatives, ready-to-drink cocktails and spritzes from Australian and international brands. It can take a few tries to find your favourites, so keep exploring.

AF drinks are now sold in many bottle shops, supermarkets, specialty online stores and directly from brands. Our Beverage Guide helps you find drinks by type and brand.

For some people, drinks that taste and look like alcohol can bring back cravings. For others, they are a helpful swap. Notice how they make you feel. If they are not right for you, try alcohol alternatives or adult soft drinks instead.

It is easier than you think. Start with AF Cocktails: The Art of Mixing the Perfect NoLo Drink, then try one of our AF drink recipes.

It depends on you. For some people, drinks that look and taste like alcohol can be a trigger. Talk it through with your counsellor, coach or doctor, and choose what feels right for you.

Not at all. AF drinks are for anyone: designated drivers, people who are pregnant or on medication, people in training, those with an early start, or anyone who simply doesn’t feel like drinking.

Use our Venue Directory. You can search by venue type (bars, pubs, restaurants, cafés, rooftop bars, beer gardens and more) and by state or territory. Every listed venue offers more than just a soft drink or juice.

A NoLo-friendly venue has thoughtful AF or low alcohol choices on its menu, such as AF or reduced-alcohol beer and wine, AF cocktails, sophisticated soft drinks, kombucha or botanical drinks.

Yes, please do! Contact us with the venue name and location. You can also encourage the venue to list for free on our Membership page.

Ask for them! Venues respond to what their customers want. If they value you, they will often order something in. You can also point them to NoLo Life so they can learn about adding AF options.

Our Beverage Guide lets you search NoLo drinks by type and brand. Listings include tasting notes and nutritional info, so you know what is inside your drink, not just the alcohol content.

Yes. On our Events page you can filter by event type, location and date.

Absolutely. Send us the details and a link, and we will check whether it suits our listing.

Our Experts directory lists coaches, counsellors, speakers, authors and consultants who specialise in alcohol reduction and the NoLo lifestyle. You can filter by type of expert and location.

Beyond the Bio is our interview series with alcohol behaviour change specialists. Each one shares their personal story and how they help people. Read the series here.

Visit our Resources section for Articles, Books, Podcasts and Videos covering personal stories, practical tips, science and AF drinks.

Each listing shows the venue’s NoLo options, venue type, address, contact details, website, price point, seating, cuisine and opening hours. Menus can change, so it’s worth checking with the venue before you go.

AF means alcohol-free, LA means low alcohol, Adult SDs are adult soft drinks, and RTDs are ready-to-drink premixed drinks.

Our Venue in the Spotlight series profiles NoLo-friendly favourites such as Pilu, Teller, Danté and Ritual.

Our Books page includes titles such as This Naked Mind, Quit Like a Woman, The Sober Diaries, Mindful Drinking, Last Drinks by Maz Compton and Beyond Booze by Sarah Rusbatch.

For most people who drink lightly, yes. But if you drink heavily or every day, stopping suddenly can cause alcohol withdrawal, which can be dangerous. Please speak with your GP before you stop, so they can help you do it safely.

Common signs include sweating, anxiety or agitation, shaking, nausea or vomiting, poor appetite and trouble sleeping. Severe withdrawal can cause seizures, hallucinations or intense confusion. This is a medical emergency, so call 000 straight away.

Call the National Alcohol and Other Drug Hotline on 1800 250 015. It is free, confidential and open 24/7 (8.30am to 10pm for callers in South Australia). It connects you to the alcohol and drug service in your state or territory.

You will find state and territory Alcohol and Drug Information Service (ADIS) numbers and online chat options on our Support page.

Yes, your GP is a great place to start. They can check your health, talk through safe ways to cut back, prescribe medicine to help if needed, and refer you to counselling or other services.

Yes. Popular options include Daybreak by Hello Sunday Morning (free in Australia), Mind The Sip, MyDrinkAware, Reframe and RESET. Compare their features and costs on our Support page.

Yes, there are self-paced programs you can do privately, at your own pace. Our Support page lists the Stop Drinking Fast Program, This Naked Mind’s Alcohol Challenge, Georgia Foster’s programs, the 30 Day Pause, and Not Another 30 Day Challenge (The Mind The Sip Method). See the details on our Support page.

An alcohol coach helps you change habits and mindset, and many have lived experience. A counsellor or psychologist is a qualified mental health professional. Treatment services, like detox and rehab, provide medical and intensive support for alcohol dependence.

Browse our Experts directory or the Individual Support section of our Support page. Many coaches work online, so location is not a barrier. Some specialise in women, men, midlife, or professionals.

Yes. Alcoholics Anonymous holds free meetings across Australia, with a goal of living alcohol-free. SMART Recovery Australia runs free meetings, mostly online, led by trained facilitators.

Absolutely. Many coaches and programs work with people who simply want to change their relationship with alcohol, with no labels needed. You do not need to hit rock bottom to ask for help.

Talk to your GP or call 1800 250 015 for advice and referrals. Our Support page lists residential programs, retreats and addiction services across Australia.

Yes. 13YARN (13 92 76) is a crisis support line for Aboriginal and Torres Strait Islander people. You can also talk to your GP or local health service.

Yes. YoDAA (Youth Drug and Alcohol Advice) is a free and confidential phone and online service for young people, families and professionals. You can call 1800 458 685 (9am to 5pm, Monday to Friday), text 0488 826 690 or email advice@yodaa.org.au. It is also listed under Online Chat in the Crisis Support tab of our Support page.

No. NoLo Life is a not-for-profit that shares information, resources and connections. We do not provide medical or counselling services, but we can point you to people who do.

Yes. Apps, online programs, phone lines and webchats let you get support without giving your name. At Alcoholics Anonymous meetings, members agree to keep who they see and what is shared private.

Yes. The Daybreak app is free in Australia, SMART Recovery and AA meetings are free, and phone lines like the National Alcohol and Other Drug Hotline and Lifeline are free to call.

Yes. Our listed coaches include specialists for women, midlife women, mums, men over 40, neurodivergent people and the LGBTQI+ community. See the Individual Support section of our Support page.

Keep it simple and honest, and tell them how they can help. You might ask them not to offer you drinks, or to try an AF drink with you. Our article How to Ask Family and Friends to Support Your Break from Alcohol walks you through it.

Talk openly about what you need, such as keeping less alcohol at home or planning some alcohol-free activities together. You can make your own choices without asking your partner to change theirs.

Never insist someone drinks after they have said no. Offer AF options when you host, plan catch-ups that don’t centre on alcohol, and celebrate their progress. Kind words go a long way.

Call the National Alcohol and Other Drug Hotline on 1800 250 015, or the SHARC Family Drug and Gambling Helpline on 1300 660 068. Family support matters too, so look after yourself as well.

People-pleasing, fear of conflict and putting yourself last can sit underneath problem drinking, for the drinker and the people around them. Learn more in Codependency and Alcohol Dependency: When the Two Overlap.

Unfortunately, both drinkers and non-drinkers can face stigma. Our three-part series starts with Alcohol and Stigma: How Labels Shape Drinking Choices and shares practical ways to change the conversation.

Offer good AF options at every work event, avoid making alcohol the centre of celebrations, and never pressure anyone to drink. NoLo Life helps organisations put an Alcohol Safe Workplace (ASW) Framework in place.

Yes. Our Experts directory includes speakers, facilitators and consultants on alcohol, wellbeing and workplace culture. You can also contact us to discuss your needs.

Many deals and conversations still happen over drinks, and alcohol-focused events can leave non-drinkers feeling left out. That is exactly why we work with employers on more inclusive events. You can still show up, connect and have a great time with an AF drink in hand.

It is a practical framework that helps organisations manage alcohol-related risk and build an inclusive culture. It covers policies, risk management, support measures, training and an annual review, rolled out in six steps. Find out more on our For Workplaces page.

NoLo Life is an Australian not-for-profit on a mission to normalise non-drinking and mindful drinking. We help you find NoLo-friendly venues, drinks, events, experts and support, all in one place.

Non-drinkers, mindful drinkers, the sober curious, designated drivers, and anyone wanting to change their relationship with alcohol. We also work with venues, drinks brands and workplaces.

No. We are not here to demonise alcohol or judge anyone's choices. We focus on the benefits of living alcohol-free, not fear or shame, and we never preach to those who choose to drink. Whether you drink less or not at all, you belong here.

NoLo Life was founded by Dr Karina Joyce after she took on Dry July in 2023 and noticed how hard it was to find good AF options when going out. Read her story on our About Us page.

No. Searching our directories and reading our articles and resources is free.

Join our NoLo Community through the sign-up form at the bottom of any page. We send occasional news, event updates and offers, with no spam. Follow us on Instagram, Facebook, TikTok, LinkedIn and YouTube.

Share our articles with friends, suggest venues, drinks and events we can add, ask your favourite venues for AF options, and always encourage people who are changing their drinking habits.

NoLo-friendly venues can list for free. Visit our Membership page for details, including our Premium Plus option.

Yes, we would love to hear from you. Contact us to find out how to list your drinks.

Yes. Get in touch and tell us about your work.

Use the form on our Contact page. We would love to hear from you.

We focus on Australia, and many of our resources suit New Zealanders too. Wherever you are, you’re welcome here.