“If you want to change the world, start off by making your bed. If you make your bed every morning, you will have accomplished the first task of the day….Making your bed will also reinforce the fact that little things in life matter.”
Retired Navy Adm. William H. McRaven first gave that advice in 2014 as part of his commencement speech at the University of Texas, Austin. His speech evidently touched a nerve, because it went viral and became a basis for his book Make Your Bed: Little Things That Can Change Your Life…and Maybe the World. Making sure that you have time for, and take care of, the little things ensures that the big things will happen too.
Sobriety: A Huge Change
Your decision to say goodbye to addiction and embrace sobriety is a huge change. When you went through a treatment program, you made many positive changes in your life. Embracing sobriety isn’t just about overcoming addiction; it’s also about creating a new, healthy lifestyle.
In treatment, your schedule was provided for you. You knew when to get up when to eat, when to workout, when to go to therapy, when to go to your support group, and when to go to bed. The routine was established to make sure that everything you needed for your recovery happened and to establish healthy habits. Now that you have finished treatment, you need to create a routine to ensure that you continue with those healthy habits.
Routine Provides Structure and Stability
When you were struggling with your addiction, your life was out of your control and your substance of choice was in charge. Through treatment, you regained control of your life. Having a stable routine will help you remain in control.
Routine provides us with structure. Knowing what we are going to do and when we are going to do it gives us control of our lives and a sense of self-efficacy. We know what to expect and we can prepare. A routine can even give us a sense of accomplishment because if we have a plan for our day, we will know that we have completed what we set out to do.
How to Create a Routine
When you start creating your routine, begin with what could be called your anchor points. Another way to think of it is to begin creating your routine by starting with the non-negotiable items. While those will vary from person to person, for many of us they will revolve around our work schedule and when our children (if we have children) need to be in school. Remember to include the time that it takes to get to and from the places that you go routinely. Time spent in transit may not be as important during the COVID-19 pandemic, as many people are working from home and some children are attending school online, but it is still something to consider.
Another set of vital anchor points to pin down is the time you go to bed and the time you wake up. When you go to bed and get up at roughly the same time every day, it improves the quality of your sleep. And a good night’s sleep makes the next day so much better.
When you have established a few key anchors, you can begin linking other important activities to these points. For example, you may decide that after you wake up, you will meditate or go for a run. You might set out your clothes for the next day as part of getting ready for bed.
When you are creating your routine, remember that not every day will look the same and that’s okay. On some days you may be ferrying children to practice or rehearsal (although not so much during the pandemic) and on other days you may be attending your support group. What’s important is that you have a plan and you know what to expect.
What to Include in Your Routine
As you establish your routine, you will want to make sure you have time for activities that nourish your body and your soul and support your sobriety. You will want to make time to attend your support group. Many people in early sobriety go to several meetings a week. You will want to make time for appointments with your therapist. Exercise is important to your physical and mental well-being, so you will want to be sure that you include time for exercise several times a week. Include time to plan and prepare nutritious meals and be sure to include some time for self-care and household maintenance.
Having a routine does not mean that everything will be within your control, but it does mean that more of your day will go as planned. In addition to reducing feelings of anxiety, this will give you a sense of efficacy and accomplishment, and that feels really good.
Establishing a routine to follow in recovery may sound trivial, but it helps ensure that you attend to all the little details that require attention. When you succeed at the little things, you are set up to meet your big goals as well, like remaining sober. A routine provides your life with structure and ensures that you have time for the activities that nourish your body and soul. Learning to create routines is one of the life skills you will gain at Enlightened Solutions. Enlightened Solutions is a drug and alcohol treatment center located on New Jersey’s southern shore. We are licensed to treat co-occurring disorders, which means that we can help with the mental health issues that frequently go hand-in-hand with substance abuse. Our focus is on healing the whole person, not just treating an addiction. In addition, to talk therapy and group support, we offer a range of holistic treatment modalities including yoga, meditation, art and music therapy, family constellation therapy, and acupuncture. If you have been struggling with an addiction, please call us at (833) 801-5483. We are here to help you.