People tend to be focused on the big moments in life. You see this all the time in sports. Many baseball fans would rather see home runs than singles. Many football fans would rather see a long bomb of a pass downfield than a short running play that gains just a couple of yards. Many basketball fans would rather see three-point shots rain down than witness a series of successful free throws.
The big moments in life seem more exciting, more consequential—just more. Small steps that can be essential to victory are frequently underplayed or overlooked. In fact, those small moments are often what is needed to set up the big game-changing moments. A single puts a runner on base—which means that the home run that follows is worth two runs instead of just one. A short run can set up a fake run play that leads to a long pass downfield. And consistency at the free-throw line can keep a game close so that a three-pointer at the buzzer can win it.
Something similar is true when it comes to your recovery. Anyone facing challenges in recovery would probably love a big change to happen all at once so that they could be free of the difficulties they currently face. But the goal of lessening challenges to your recovery is supported by a range of small habits that can keep you moving in the right direction.
Let’s take a look at some of those habits. We will consider four excellent options in this post and four more in a future offering.
Start Your Morning by Setting Yourself Up for a Good Day
Mornings can be absolutely frantic. A snooze button hit too many times or a set of lost keys or lack of breakfast food in the house can get things off to a bumpy start. But you can change the tone of your mornings by cultivating calmness. Think of it as taking a smooth onramp to your day.
A short breathing exercise or stretching routine can get you started. Listening to calming music rather than, say, the amped up sounds of morning shows or the angry sounds of talk radio can be an excellent choice. Calmly reviewing your to-do list before you set out, and identifying an intention for the day, can also be good practices.
Get in (at Least) a Little Exercise
We have written about the importance of exercise to your physical and mental wellbeing—and therefore to your recovery—many times. We have also noted that you certainly do not have to go from couch potato to triathlete overnight—or ever.
Take a quick walk or try a few yoga poses. Some movement always beats no movement in recovery, and exercise can ease feelings of anxiety and support restful sleep.
Pay Attention to Hydration and Nutrition
So many of us are so busy all of the time that we neglect truly important things—like drinking enough water and eating healthful foods. You do not have to change your diet all at once, but you can consider replacing a cup of coffee or a sugary soda with a glass of water each day. Think hard about replacing an unhealthy afternoon snack with a piece of fruit. Make a point to have a vegetable with your evening meal.
These small changes may eventually lead to bigger changes—and as your diet improves, the foundations of your recovery will be strengthened.
Make Time to Check in With Yourself
All too often, we rush through our day trying to meet all of our obligations and we never pause to reflect on how we are feeling. But becoming more aware of how you feel in different situations throughout the day can help you make small changes that can lead to real improvements.
For example, you could check in with yourself when you take your lunch break. How do you feel right now? What did you enjoy about the morning? What was stressful or upsetting? What is one thing you can do in the afternoon to build on the momentum of the morning—or to turn around a day that has gotten off to a bumpy start?
This process can help you understand your own reactions to things and help you find ways to lower the stress you feel throughout the day. Less stress is good for your recovery.
More to Come
As we’ve noted, we have several more ideas for small habits that can make a big difference for you and your recovery efforts. Look for them in an upcoming entry.
We Are Here to Help You Improve Your Mental Health
We have been talking about small steps in this blog post, but we are aware that deciding to seek out treatment for a substance use disorder can feel like a big step—even an intimidating one. But at The Aviary Recovery Center, located near St. Louis, Missouri, we are committed to providing personalized care that considers an individual’s specific needs and is supported by our spirit of empathy. We’re experienced experts in our field, and we’re devoted to improving the lives of those we serve. When you’re ready to take that first step toward recovery, we’re ready to help.
