Daily Routine For The Newly Sober
Rise & Shine Porcupine
After spending countless years stuck in my addiction, I can actively vouch for how frustrating it can be to pick yourself back up time and time again. I’m no stranger to the helpless feelings, and self-induced lack of motivation.
Your recovery is dependent on the work you put into it on a daily basis. And if we’re being completely honest here, who the hell really wants to sign themselves up for that?
Trust me when I say there is a LONG list of things I can tell you that didn’t work for me all of those years. My defiant behaviors, my inability to self-reflect and admit that change needed to happen, and my sense of fear and self-doubt all kept me stuck in a rut for a VERY long time.
Establishing a set routine, upholding a sense of accountability, and practicing the self-discipline to actually carry it out every single day was a STRUGGLE for me, especially when I first got sober.
I know it can be challenging to have patience. With yourself and the entire recovery process. It’s hard to find drive especially on the harder days when you aren’t seeing instant results or gaining that sense of immediate gratification that we all desire.
There’s one thing I can promise- The little things matter!
Some tasks or recommended advice might seem mundane or less than effective in your eyes when put into play, but I can assure you those little tasks that you dedicate yourself to fulfilling each day will in the long-term completely turn around your physical, mental, emotional, and spiritual well-being. Ultimately leading you towards your long-term sobriety success goals!
I can assure you, no one put in the work and regretted it. You are the best project that you will ever work on! And you’re worth it!
“If you think wellness is expensive, try illness.”
Creating a structured daily routine is crucial for maintaining sobriety in early recovery. A predictable schedule filled with recovery-focused tasks and healthy habits can provide stability, reduce boredom and cravings, and improve mental health.
I can’t stress the importance of showing up every day for yourself enough! Dedicate yourself to giving your best and know that it is okay if your best looks different from day to day. You’re only human. The most important thing is that you DO NOT become discouraged and stopping showing up all together!
Credit: Dr. Leah Katz
This shit is not easy. Cravings, stress, and self-doubt can make it tempting to want to give up. But you CAN do this! Having a strong support system and establishing a new structured routine does wonders for staying on track.
So, let’s get into this…
Creating a Healthy Daily Routine
1. Don't change everything at once
Trying to overhaul your entire lifestyle all at once leads to burnout. Instead, focus on making small, sustainable changes like taking a different route home to avoid triggers.
2. Prioritize the basics
Addiction often causes people to neglect basic self-care. Reestablishing healthy habits like brushing teeth, staying hydrated, and getting enough sleep is a great starting point.
3. Start with what's easy
Don't worry about creating the perfect routine right away. Focus on adding in simple habits you can stick to consistently, like making your bed each morning.
4. Include exercise
Even light exercise like a daily walk releases feel-good endorphins and helps manage stress. Aim to incorporate some form of physical activity into your routine.
5. Eat nutritious foods
Proper nutrition is crucial for healing the body after addiction. Make small changes like adding an extra serving of fruits or veggies to your meals.
6. Set a sleep schedule
Going to bed and waking up at consistent times trains your body's internal clock for better sleep quality. Aim for 7-9 hours per night.
7. Prioritize recovery activities
Schedule in recovery-focused tasks like attending support group meetings, seeing a therapist, and working on your 12-step program. These should be non-negotiable parts of your routine.
8. Self-Compassion & Wellness
Make time for relaxing activities that help you manage stress and nurture your emotional wellbeing, such as meditation, prayer, or hobbies.
Sticking to Your Routine
Consistency is key when establishing a new routine in recovery. It takes about 21 days for habits to solidify, so stick with it even when it feels challenging. Celebrate small wins and don't be too hard on yourself if you slip up. With time and practice, your routine will become second nature.
In my own recovery journey, I've found that some aspects of a healthy routine came more easily than others. However, I always aim to practice what I preach. I wouldn't recommend steps I haven't personally taken in my own recovery process. For me, maintaining good sleep habits, being active in regular NA and AA meetings, and practicing daily gratitude have been consistent priorities since early sobriety.
Journaling and self-improvement activities like reading and learning new skills have also been important parts of my routine. While the specifics may vary, I believe these elements have been crucial for establishing a balanced, recovery-focused lifestyle.
Links provided below are to connect you with products or practices I personally use in connection to some of those listed above. I hope you are able to find some benefit and put them to good use!
Remember, you are not alone on this journey!
Reestablishing a healthy routine takes time, effort and commitment, but you have already taken the most important first step - deciding to live a sober life. There will be hard moments and rough days, but don't ever give up!
Push through the challenges, celebrate your small wins, and keep moving forward one day at a time.
I am always here to provide positive encouragement and support whenever you need it. Reach out anytime you are struggling or just need a reminder of how strong and capable you are. You have the power within you to create the life you want in sobriety.
Don’t forget to grab your free daily sobriety checklist & reflection worksheets!!
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For additional tools & other helpful resources when it comes to strengthening and working on personal growth and your sobriety feel free to check out our personal-development and wellness digital library!
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