Practice Gratitude
In a time where many things can seem uncertain, it may feel challenging to reflect on the positive things in your life. However, recent research has shown that gratitude journaling and positive activity journaling can help promote substance use recovery. A 2020 study found that although participants in a particular substance use recovery program typically reported negative mood, reviewing the past day via gratitude journaling helped them to perceive life in recovery more positively. Participants also reported that planning the next day helped them to remember to complete tasks they typically forget, which produced positive feelings including pride and confidence.
A gratitude journal doesn’t have to be formal or fancy – the basic premise is that if people spend time reflecting on things that bring them joy or have brought a positive impact to their lives, they will feel more connected to their supports, and feel more motivated to continue on the path of recovery.
To get started, take a few minutes to think about the things that have positively impacted you in your life. Write them down, and take a moment to consider how these experiences made you feel. Consider journaling on a regular basis, either daily or a few times a week. Another benefit of a gratitude journal is having a physical object to read and reflect on during difficult times. When you finish reflecting, consider planning a few positive activities for the upcoming days. These are activities that promote your recovery, such as 10 minutes to walk around your block, or setting an earlier bedtime to help you get better sleep. Because it only takes a few minutes, journaling and positive activity planning can be a great addition to your recovery toolkit.
Explore: This website takes you through the step-by-step process of setting up your gratitude journal, and provides dozens of creative journaling prompts to get you thinking about the positive things in your life
Watch: The Science of Gratitude: This short 2-minute video is a quick summary of what some of the research into gratitude has found. These findings include better sleep, higher levels of happiness, and more connections with other people.
Practice: Ready to get started? Try one of these prompts:
- In the last week, what did you do that you are grateful for?
- In the last week, what did someone else do that you are grateful for?
- What’s something that you’re looking forward to?
- What’s a simple pleasure that you are grateful for?
- What’s something that you are grateful to have today that you didn’t have a year ago?
- What’s an accomplishment you’re proud of?
- Open your phone or photo album and find a photo that you like. Why are you grateful for this photo? What are you grateful for in the photo?
- What’s one aspect of your personality traits that you’re grateful for?
- What mistake or failure are you grateful for?
- What skill(s) do you have that you’re grateful for?
Get Active
Care for your body to stay healthy now! Try these easy tips to incorporate physical activity in your daily routine, and promote your path to recovery.
Connect with Your Community
No one is on the path to recovery alone. Consider joining a group of like-minded individuals for social connection and recovery support.
Develop a Budget
Many people find that their personal finances look different in recovery. Try developing a budget to help your financial wellbeing.
Promote Self-Learning
When you start on your recovery journey, it can feel like there’s so much to learn. Try some of the self-guided learning tips to learn how substance use affects your body and brain.
Take Time for Mindfulness
In today’s world, it can be hard to take a moment to yourself. Mindfulness and meditation can help you develop a reflective mindset, and promote recovery.
Connect with Nature
Spending time in nature can help you feel relaxed and clear your mind. Take a moment to connect with the natural world around you.
Think of how you feel when you interact with nature.
Practice Gratitude
Take time each day to reflect through a gratitude mindset. Do this for just a few minutes each day, and, over time, you'll feel calmer, and more connected to the things that matter most.
Spend Time
Volunteering
Volunteering is a great way to make social connections and learn new skills, all while promoting your path to sustained recovery.
Strive for Good Sleep
Without sleep, we cannot make effective decisions about our lives and the world around us. To promote your recovery mindset, aim for seven to eight hours of sleep per night.