A predictable schedule may seem boring, but in reality, it can be comforting to the mind. When you wake up and know what you need to get done in a day, there is little time for your mind to drift. Checking tasks off a mental to-do list can feel accomplished, regardless of how big or small they are. This sense of accomplishment can improve your mood while reinforcing your belief that recovery from substance abuse is achievable.
Here are a handful of specific reasons why positive habits can be beneficial in supporting long-term recovery from substance abuse.
Provide Stability
A stable, predictable environment can help anyone thrive. Even children like to cling to routines. When they wake up, they want to know where they will be going, who will be going with them, and what they can expect to do while they are there. Whether they’re heading to daycare during the week or going to swim class on the weekend, they want to know what to expect so they feel both safe and secure. It’s similar for everyone, but especially those navigating their substance abuse recovery journey.
If you’ve recently left an inpatient substance abuse rehab program, establishing set routines can be an effective way to protect your recovery. It’s a major transition to leave a facility where the attention was focused solely on your healing, to go back to the world where healing often takes a back seat. A routine that fosters stability can help regulate your mind and body, reducing cravings for certain substances.
Reduce Decision Fatigue
We all make millions of decisions every day. What to eat for breakfast, when to call a loved one, and what to grab at the convenience store are all tiny decisions that take up brain space. When you have a routine, you don’t need to think as hard about what to do next. You know, based on the schedule you’ve created for yourself. Not having to decide what to do next can lower stress and the potential for relapses.
Additionally, reducing decision fatigue conserves your energy. Instead of using your brain power to decide what type of workout you want to do and when, you can save this energy for more demanding decisions. Your willpower will be stronger, as you will move throughout the day consistently making healthful decisions for yourself.
Create a Sense of Purpose
For many, one of the major benefits of a set daily routine is that it inevitably creates a sense of purpose. You’re in control of what you do and how you do it. With intentional actions, your confidence levels will increase, and you’ll begin to form a new identity for yourself.
Perhaps during your addiction, you thought of yourself as too weak to break the cycle. Maybe negative thoughts and self-doubt continuously crept in. However, when you wake up and know exactly how your day will unfold, you’ll begin to recognize that you’re no longer the weaker individual that you once thought yourself to be. You are strong, capable, and determined to stay on track.
Examples of Positive Habits
With the understanding that daily routines can be instrumental in your addiction recovery journey, you may be wondering what types of habits will be most advantageous. Of course, every person is unique and has different interests. Because of this, no two people should have the same routine. Experiment with the following positive, healthy habits and find what works best for you and what you enjoy adding to your day. Soon enough, you’ll have a set routine that gives you energy and fills your cup without seeming like an endless to-do list.
Daily Movement
The body is designed to move. Movement promotes physical healing and enhances mental clarity. During exercise, the “feel-good” endorphins are released, generating feelings of overall happiness and well-being. Running, jogging, biking, swimming, and practicing yoga can all trigger an endorphin release.
Getting outside during your daily movement can provide an added benefit. Nature is known to help calm the nervous system, improving stress levels and contributing to better focus. Getting outside and going for a short walk around the neighborhood first thing in the morning can set your day up for success.
Gratitude Practice
Asking yourself what you’re thankful for daily can help switch your mindset from one of negativity to one filled with optimism and positivity. If you struggle to see the half glass full, incorporating a quick gratitude practice into your day may be worthwhile. Start by writing down five things that you’re grateful for. Be specific, such as the cup of coffee your favorite barista made for you or the way your dog wagged his tail when you took him for a walk. Being specific is a way to keep your mind focused on positivity throughout the day.
Also, choose a specific time to reflect — whether that is in the morning before you open your work laptop or in the evening as you wind down — to ensure your practice remains consistent. Life can be busy, and while the thought of taking even a few moments for yourself may seem unnecessary, it can make a significant difference in your recovery.
Healthy Diet
Focusing on a nourishing diet can be part of your routine that leads to significant mental and physical change. The Western American diet is full of refined sugars and carbs. These foods are tasty at the moment, but can leave your energy levels feeling depleted. Instead, fill your fridge with healthful foods such as lean meats, vegetables, fruits, and whole grains that will keep you full and satisfied.
Having the same breakfast on repeat can reduce decision fatigue and also create the structure you need to continue down the same healthy path for the day. A few scrambled eggs, whole-grain toast, avocado, and berries will fuel your body, as will a smoothie with protein powder, spinach, banana, and peanut butter.
