How to Develop a Healthy Daily Routine in Recovery

Posted by Daniella Park on 16th Mar 2023

Developing and maintaining a daily recovery routine is critical to staying on track. That is why treatment programs such as rehabilitation have a structured routine. Many programs include schedules such as: waking up early, eating breakfast, exercising or meditating, attending counseling or support groups, and more. Once you stop treatment, it may be challenging to maintain this routine. This is especially true in the early stages of recovery, as most people experience a lack of motivation, cravings, and low self-esteem. Therefore, a sober lifestyle is recommended after rehabilitation. A daily sober routine can keep you on track and in the right frame of mind for recovery.

Why is getting back to a daily routine important?

While everyone should have a daily routine that keeps them healthy, people in recovery have one that helps them stay sober. If you don't have a routine full of healthy and sober activities, you risk living a chaotic life that leads to boredom. Boredom is a common relapse trigger, as you may want to spend your free time with drugs or alcohol. That's why a daily routine is crucial to avoid feeling bored.

On the other hand, some people burden themselves with work and personal responsibilities, leading to high-stress levels. Stress is another common relapse trigger, causing many to use drugs and alcohol for solace. Ensuring a balanced, structured routine can help eliminate these triggers, reduce the likelihood of relapse, and maintain lifelong sobriety. Let's grasp how to develop a healthy daily routine in recovery.

Developing a Healthy Daily Routine in Recovery

You may be wondering where to start developing a routine. There are many thoughts to consider, but the following factors are essential.

Developing a Healthy Daily Routine in Recovery

1. Exercise

Aerobic exercise can make you feel better by reducing cravings. Exercise can also relieve stress, increase energy levels, and boost confidence. Starting an exercise routine is quite difficult. Some people benefit from exercising and joining a gym, especially if they have someone to help keep them accountable. Other people feel better when they engage in smaller amounts of exercise, such as walking a few times around the block or doing body exercises at home.

2. Sleep

Sleep is a significant factor in developing and recovering from addiction. Sleep becomes a challenge during recovery, and you cannot turn to substances to fall asleep.

Setting a regular bedtime can be frustrating if you can't fall asleep quickly. However, adjusting your body to sleep simultaneously every night is essential. Calming activities about an hour before bedtime can help you relax enough to fall asleep faster. Showering before bed is a common practice and helps lower your body temperature, which can help you sleep better.

3.To-do lists

Life outside of treatment is a constant stream of meetings, errands, and other tasks that can be difficult to organize and handle. Diary lists help you prioritize what you need to do and give you a rough idea of your day. The best time to make a list is sometime in the evening, after completing the current day, and before bed. Alternatively, you can do it in the morning after your most important activity and before starting work or school.

Thinking about what to do the next day will help you remember it and may increase your chances of doing it. Additionally, checking off or crossing off items on a to-do list gives many people a sense of accomplishment.

4. Fun Activities

You must remember to make time for fun. While the basics, like proper nutrition, exercise, and adequate sleep, are essential to recovery, having fun enriches your days and provides a healthy distraction. As long as the environment is free of drugs and alcohol, it can benefit mental health.

Everyone's idea of fun is different. Social butterflies may benefit from joining a book club or art class, while others enjoy building birds alone. Whatever your favorite sober activity is, make time for it in your schedule. Sometimes you may feel too tired or depressed to do anything, but adding it to your weekly routine will motivate you to do it—and reap the rewards regardless.

At last

Developing a recovery routine takes a lot of trial and error at first, and putting it together takes dedication. But if you do, you'll be surprised how much you can do and how personal your morning routine will be for the rest of the day. Your daily routine provides another layer of protection against stress and cravings and encourages you to be your best.


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