Implementing lasting changes during recovery from addiction can feel daunting. It’s common to think that creating new habits relies solely on willpower, leading you to question your ability. Instead, it’s more productive to view habit formation as a skill that improves with practice.
Fortunately, specialists have pinpointed essential mindsets and actions to help solidify your new habits. This article outlines eight steps to help you turn your desired changes into reality.
1. Establish a Clear, Achievable Goal
A great way to set a realistic goal is to assess its specificity and how manageable it is. For instance, if you’re looking to exercise more for your mental and physical well-being, avoid starting with 20 pushups daily; begin with just five.
If you want to meditate for better mindfulness, skip the long 20-minute sessions right away—start with a single minute instead.
This principle applies to all goals. Rather than committing to “staying sober forever,” aim for tangible actions, like “attending one support meeting this week.”
The focus should be on a small, easy task that moves you toward your goal. This approach minimizes overwhelm and helps you acclimate to the new habits you are trying to establish.
2. Concentrate on One Change at a Time
While the urge to improve your life can be intense, trying to implement several changes simultaneously often results in burnout and frustration. Focusing on one change at a time helps build motivation and solidifies new habits before moving on to additional goals.
Initially, just concentrate on journaling as frequently as you feel comfortable. Although you can still exercise, meditate, and attend support groups, keep your new habits minimal until the first one is well-established.
3. Gradually Increase Your Habit Frequency
Similar to starting with one or a few new habits, increase how often you practice them at a gradual pace.
If you’ve been attending one support group meeting a week and wish to add more, consider attending a second meeting occasionally rather than jumping in every week until you feel ready to handle multiple sessions.
The principle also applies across the board; instead of jumping from five push-ups to ten, add one more push-up at a time, working your way up slowly to avoid feeling overwhelmed.
4. Celebrate Your Small Achievements
Acknowledging progress—no matter how tiny—is crucial for staying motivated. Celebrations help you recognize how far you’ve come and encourage you to continue your efforts.
Ways to celebrate include:
- Reward yourself with a new book after maintaining a habit for a month.
- Share your achievements with friends or family to gain support and encouragement.
Cherishing both minor and significant victories strengthens positive behaviors and keeps you focused on achieving enduring success.
5. Adjust Habits As Needed
As you grow more consistent with your new habits, feel free to modify them to suit your needs better.
For instance, if ten minutes of meditating feels overwhelming, consider splitting it into two five-minute sessions.
You could also break down your exercise into separate sets (e.g., completing three sets of five push-ups instead of fifteen at once) or separate your journaling into shorter morning and evening entries.
6. Quickly Regain Your Focus If You Slip Up
Occasionally missing your objectives is normal. It doesn’t mean that your efforts were in vain.
When you miss a habit, aim to get back into the routine promptly. If you skipped exercising yesterday, make it a goal to do it today. Avoid trying to overcorrect—just strive to return to your regular schedule as soon as you can.
It’s also helpful to identify situations leading to missed habits and prepare accordingly if possible.
7. Create a Support Network
Having a supportive environment is crucial for sustaining new habits and committing to longer-term change. This support network can make all the difference.
Ways to build your support system include:
- Joining in-person or online groups like Alcoholics Anonymous (AA) or Narcotics Anonymous (NA).
- Working with a mentor or accountability partner who understands your struggles and goals.
- Being open with your loved ones about your recovery journey and the support you need.
- Participating in therapy to explore your relationship with substance use.
Having a community of understanding individuals can help you feel less isolated and more empowered.
8. Practice Patience and Persistence
Sustainable change is a gradual process. It demands consistent effort, patience, and a willingness to embrace the journey.
Remember that “recovery” implies any positive shift in your life that aids in managing addiction, regardless of setbacks.
Keep this definition in mind to appreciate the healthy habits you cultivate throughout your recovery, even when faced with challenges.
Concentrating on daily activities and acknowledging small progress will help you cultivate persistence and maintain change over time.
Take Action to Make New Habits Stick
Improving your life takes courage and can yield long-term rewards, but the journey can be tough.
By viewing the development of healthier habits as a skill that sharpens with practice, you’ll adopt a more patient and persistent mindset that aids in long-term success.
Utilize these eight strategies to equip yourself to tackle difficulties, forge new habits, and build a promising future for both yourself and your loved ones.
Start your journey today by visiting FindRecovery.com for resources and assistance that can lead you to lasting change.
