As you navigate through the ups and downs of the recovery process, you will begin to see how recovery is more than just avoiding old habits. Rather, recovery means rebuilding your life and developing new, healthier habits. To make these changes long-lasting and effective, developing a consistent morning and night routine is key. Healthy routines can help you feel secure, while reducing feelings of depression and anxiety. Developing a steady routine will help you to start and end your days with a sense of meaning and purpose. You will begin to feel like each day is special and one to look forward to. A consistent routine will also help to reduce stress, allowing you to feel a sense of control.
Developing a consistent and healthy morning routine is important, as the first hour after waking up typically sets the tone for the rest of the day. This is a point that can apply to all people – even those not specifically in recovery. Here are some key tips on developing a steady morning routine:
Waking Up Consistently:
It has been shown that waking up at the same time each morning is good for your body and mind as you begin your recovery journey. This helps to create a pattern where you don’t sleep too little or too much. Getting at least 8 hours of sleep is recommended for most people. During your recovery process, especially during the initial stages, you may have sleep issues as your body begins to adjust to life without substances. Therefore, going to sleep and waking up at around the same time creates a pattern or rhythm that your body will get used to.
Remember to Self-Reflect:
Each morning when you wake up, take a few minutes to remind yourself of just how far you’ve come with your recovery journey. Tell yourself what you are most proud of, and set your goals for the day. By doing so, you are starting each day with a positive outlook – that can only be a good thing!
Move Around:
Each morning, if you have time, try to incorporate some mild exercise into your routine. Even a short 10-minute walk can help you to feel more energized as you start your day. During recovery, you may be experiencing feelings of anxiety or depression as your body begins to become the “new you”. By taking some time to exercise, even just going for a nice walk outside, you will be putting yourself in a better position to have a good day.
Just as it is important to have a good morning routine, it is also equally important to have a consistent nighttime routine.
Relax Before Bed:
Around 30-60 minutes before you go to sleep, try your best to not use your phone or computer, and do a relaxing and calming activity instead. This could include reading, listening to gentle music, or even taking a warm shower or bath. As you navigate through your recovery, you should certainly have a nighttime routine that you look forward to. This will help you to unwind and have a relaxing and fulfilling night’s sleep.
Reflect on Your Day:
Each night, you can take a few minutes to reflect on your day. What were your successes with your recovery? What aspects of recovery do you still want to work on and improve? A key point here is to replace self-criticism with encouragement. Always ask yourself how you can learn from each day, making tomorrow better than yesterday.
Victory Recovery Partners, a network of eight addiction/recovery centers on Long Island, New York, provides outpatient services to those battling addiction and substance use disorders. By providing total care under one roof, including medication-assisted, psychiatric, wellness, and behavioral health services, we ensure that each patient receives the complete care that they need to succeed and recover. For more information on Victory, visit our website.