9 Tips to Support Recovery

Learn evidence-based ways to promote your path to recovery.

Evidence-Based Tips

Small changes can make a big difference."

1. Get Active

In addition to the widely documented health benefits of regular exercise, exercise has been shown to promote substance use abstinence and recovery. A recent trial found that study participants who exercised three times per week maintained substance use abstinence at a significantly higher rate than study participants who did not regularly exercise. In our busy lives, finding time for exercise can often feel daunting. Here are some easy ways to add exercise to your daily life:

Go the distance

Park your car further away from your destination
Get off one or two stops early if you’re using public transit
Walk to the corner store instead of driving
Take an extra lap around the block while walking your dog or strolling with the kids

Use found time for exercise

Meet a friend for a walk instead of coffee or a meal
Exercise in short bursts: Watching a tv show on the couch? Try getting up and doing a few air squats every commercial break. This is an easy way to get your heart rate up and move your body
Pace around the room (or even better, get outside!) while catching up with friends or family on the phone

Explore: Walking to find information here about the benefits of walking, around your neighborhood, on a trail, on a treadmill, and with loved ones. Or, try one of our journaling prompts.

Can I recall a time when movement felt good? What was I doing, and how was my body engaged?
What are two of my body’s greatest strengths or abilities?
Are the weeks that I exercise different from the weeks that I don’t? How?
If I could exercise only once per week, would I do it or think it wasn’t worth it? Why, why not?
In 10 years, how do I want my body to look, feel and move as I do my daily activities? Do I think that is possible?
How does exercise affect my mental outlook?

Watch: Yoga & Addiction to hear a yoga instructor share their own story with substance use, and how yoga has been an important part of recovery. Standing, at Home Workout is great for getting back into the habit of moving, and can be easily done without equipment or a gym membership

Practice: Forget the elevator, and make your stairs the default, or try switching up your mode of transport! Start small, and pick one plan a week where you can walk or ride a bike to your destination instead of driving or using public transport. Maybe you can walk to your eye doctor instead of driving? Maybe you can bike to the library on Saturday instead of taking the bus? Once you take a look at your schedule and a map, you might be surprised how easy it is to make a swap.

Want even more activity? Many organizations, such as The Phoenix, foster sober spaces designed for people in recovery to get active and forge community together. Take a look at their program offerings, and see how you can get involved!

2. Promote Self-learning

If you are just beginning your recovery journey, you might be feeling like you are learning a lot of new information at once and this can be overwhelming. Recent research has found that learning about substance use (often referred to as psychoeducation) can help people reduce the desire to use substances, and promote recovery.

There are many helpful resources designed for people who want to promote their learning and take steps toward recovery. Different people learn in different ways – so consider checking out one of these resources.

Explore: Storytelling can be a powerful way for people to learn and share knowledge. The “Far from Finished” podcast series features individuals sharing their personal experiences with addiction and recovery. Take some time to explore the content on this website, and see if any of their stories resonate with you!

Watch: In his TEDx presentation, Tony Hoffman talks about his personal experience with addiction, and how his recovery journey motivated him to help others navigating substance use disorders.

Practice: Want to learn even more? Check out this website for a comprehensive overview of addiction basics, and learn more about how addiction impacts your body and brain. Or, check out a journaling prompt!

If I had to narrow my biggest trigger down to one word, what would it be and why?
Where do I need to be emotionally for long-term recovery from substance use?
What do I need to take personal responsibility for in my recovery that I haven’t before?
Where do I feel most at peace, and what can I do to bring that sense of peace into my daily life?
What is the most motivational thing I have heard or experienced that will help me in my recovery?
Where do I see myself in 5 years?
What would it take to be proud of myself?

3. 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?

4. Connect With Your Community

We’ve all heard it before – it takes a village. For people entering into recovery, it is important to develop and maintain a strong support system. Recent research has shown that in order to reach and maintain substance use abstinence, it is important to maintain positive relationships and to engage self-agency to protect yourself from the influences of negative relationships. It might feel difficult to distance yourself from old friends, and develop new relationships, but there are many great places to get started!

People in recovery all over the country have developed groups to build community and support one another through recovery. Some groups, such as Alcoholics Anonymous, have an explicit focus on recovery, while others are structured as informal social gatherings. Check out these resources to learn more and find places to get started:

Explore: Visit this website to learn more about the role that building community plays in promoting recovery

Watch: Hear Rachel Wurzman talk about how social isolation contributes to relapse and overdose rates and reveal how meaningful human connection can offer a potentially powerful source of motivation for recovery.

Practice: Ready to take steps to develop your recovery community? Check out these organizations for ideas of where to get started

 Sober Mom Squad: The Sober Mom Squad began during COVID-19 as a way to offer support to women who are sober and now find themselves overloaded with life’s challenges. There is a weekly support call that is free, as well as a new membership program that offers more virtual meetings, a community forum, group coaching, and more. If you’re a sober mom in need of help and extra support, this may just be the place for you.

The Phoenix, creates sober spaces designed for people in recovery to get active and forge community together. This program focuses on fostering human connection through mental, physical, and spiritual fitness as a way to rebuild bodies and spirits following substance abuse

Consider Spirituality

Finding, returning to, or leaning into faith and spirituality in recovery can be a great way to find resilience and healing. There is evidence that finding connection and forgiveness via these communities or personal practice can improve recovery outcomes. See below for a few resources to explore:

Recovery & Spirituality Research - learn about how faith and spirituality can play a role in recovery for the people to whom that is important
What is Spirituality - faith and spirituality can look very different for different people, explore what it could mean for you

Journaling Prompts

Describe the qualities of a good friendship. Then look back over your description and notice any self-imposed rules or beliefs about friendship (those “shoulds” and “have-tos”). Question each statement you’ve written about “good” friendship — is that statement 100% true? Write about how it feels to question these statements.
With whom do you choose to spend your time? How does spending time with them make you feel?
How often do you get together in person with your close friends? What do you do together? How do these activities build and nurture your relationships?
Make a list of your interests and hobbies. Then explore what’s available in your community — local groups you could join that share these interests, volunteering, etc.
What are the best qualities of the friends you have? Write a paragraph for each person reflecting on these qualities.

5. Take Time For Mindfulness

People talk about meditation and mindfulness all of the time, but what does it really mean? Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Recent research has shown that a mindfulness practice can promote substance use recovery by reducing substance use cravings, and increasing people’s ability to become aware of and accept their addiction. Starting a mindfulness practice doesn’t have to be hard. Simply find a quiet space and focus on your breathing, and what you are feeling. Some people find it helpful to set a timer, others prefer to focus on their feelings without a time limit. When you’re finished, take a few moments to reflect and return to your day.

To learn more, check out these resources:

Explore: This article walks you through the basics of mindfulness, and further explains how mindfulness can be an important part of addiction recovery

Watch: Psychiatrist Judson Brewer studies the relationship between mindfulness and addiction -- from smoking to overeating to all those other things we do even though we know they're bad for us. Watch his TED talk and learn more about the mechanism of habit development and discover a simple but profound tactic that might help you beat your next craving

Practice: Ready to get started? Find a quiet space, and try this guided mindfulness meditation for cravings and addiction

Additional Meditation Resources

Insight Timer App - an app for Apple and Android that offers a variety of free meditations, music, and talks
Simple Habit - an app with free 5 minute meditations, focused on developing meditation as a habit and improving your quality of sleep
5-Minute Meditation You Can Do Anywhere - a quick video offering an easy introduction into practicing meditation
Leaves on a Stream - this guided meditation helps you visualize your thoughts and watch them as they pass

Affirmation Resources

Affirmations, like meditation, are easy and quick to practice positive thinking and self-empowerment. Whether it's when you wake up, after a long day, or in a hard moment, reassuring yourself by repeating an affirmation can help improve outlook and self-esteem. While there are so many affirmations already out there, you can create one for yourself and your specific journey. Find a few more ideas at the resources below:

What are Affirmations? - learn about what affirmations are, what they can do, and how to create your own
Affirmations for Recovery - learn about how to use affirmations in recovery and find 276 examples of affirmations you can use
99 Morning Affirmations - find affirmations to use in your mornings, to start every day on the right foot

Journaling Prompts

Write about a thought that made you smile today.
Write about something that challenged you today.
Write about an urge that you resisted today.
Write about something that made you feel productive today.
Write about something that made you feel loved today.
Write about an experience that made you feel brave today.
Write about something that you learned today.
Write about three beautiful things that you saw today.

6. Spend Time Volunteering

Not only is volunteering a great way to give back to your community, but it can also be a way to promote substance use recovery. A recent study showed that altruistic behaviors, such as volunteering, help us to get connected with other people and can promote substance use recovery. Volunteering can provide many benefits, such as instilling a personal sense of purpose, providing an opportunity to give back in the community, gaining social and professional connections, as well as supporting people in similar situations. Many recovery programs incorporate volunteerism into treatment, because it’s recognized as such a valuable tool for building community and strengthening recovery supports. Interested in getting involved and giving back? Check out the resources!

Explore: Check out this article to learn more about how volunteering can benefit you in recovery

Watch: Hear Andy Pegg, a volunteer for REACH Drug & Alcohol Service in Dorset, UK tell his story of overcoming alcohol addiction finding meaning through volunteering and helping others in recovery

Practice: Ready to get involved? Check out the Volunteer Iowa website for more information on how to get started. Additionally, try some of these journaling prompts to help reflect!

Describe how you supported your community through volunteering.
Talk about what group or organization you volunteered with. Why did you choose to spend your time supporting this cause? What personal connections led you to make this decision?
How did you feel when you volunteered? What feelings came up for you?
Did you learn anything new when you volunteered?
What surprised you?
What felt comfortable for you? What felt uncomfortable?
What experiences impact how you view volunteering?

7. Develop a Budget

When making the decision to enter recovery, finances can be a big worry. For some, your recovery budget might look very different from your previous financial situation. Recent research has shown that money management can promote substance use recovery by increasing mindfulness around financial planning, and helping to plan for unexpected financial situations. Some people find that money can be a trigger for drug use. A recovery budget can serve as a visual that helps keep you on track.

Many addiction specialists recommend starting small. Begin by making a list of all debts, assets, and monthly bills. Next, open a bank account. With the key information in front of you, you’re on the right path to making financial decisions that promote recovery.

Want to learn more? Check out these resources:

Explore: Read this article to learn more about how money management can be an important tool to promote substance use recovery

Watch: Tom Jacobs from the Vitanova Foundation has several short videos in this playlist that help to introduce concepts like financial literacy, budgeting, and other financial steps that can help people in recovery.

Practice: Ready to develop your recovery budget? Check out this Guide to Personal Finance in Recovery, and try out one of their first steps. Additionally, check out some journaling prompts to help you reflect.

Prompts to help you understand how money affects you emotionally:

I feel the richest in my life when…
When I think about money I feel…

Prompts to help you take one small step in a different direction with your finances:

In 10 years time I want to be able to afford…
I will calculate how much money I make per day and decide a reasonable amount I can save from that total

Prompts for the person who is learning what they value:

Of all of my belongings, I take most care of…
If money did not exist, I would spend my days…

Prompts for the person who hopes to renew their relationship with money:

I would like to feel _________ about money
The dominant emotions that come to the surface when I think about money are…

8. Connect With Nature

Numerous studies confirm what many people know to be inherently true: spending time outdoors feels good! A 2021 study found that exposure to greenspace can help reduce pain, stress, and impulsive decision making, all factors associated with substance use disorders. Many recovery centers incorporate nature into treatment programs, as it is often seen as a crucial component of recovery.

Getting started doesn’t have to be hard. Connecting with nature doesn’t have to mean climbing a mountain, it can be as easy as sitting under a shady tree at the local park, or admiring flowers growing in a neighbor’s garden. Spending time in nature can be a small but effective step to incorporate into your recovery plan.

Explore: Read this article to learn more about how exposure to nature helps with addiction and cravings

Watch: Hear Dax Justin, a Canadian photographer and explorer, share his story about how connecting with nature helped him combat addiction and take control of his life

Practice: Ready to see for yourself? When it comes to connecting with nature, the world is your oyster! Want to stay close to home? Try going for a nature walk in a new neighborhood, or a part of town you don’t typically explore. Want to get away? Check out the Iowa All T rails website to find a natural spot near you! Or, try journaling about some of these topics to get your thoughts going!

What is your favorite season? Why?
If you were a part of nature, what element would you be? Why?
When you go outside, which of your senses are you most thankful to have?
If you could experience any new part of nature, which one would you choose? Why?
What is your favorite place outside to explore?
What is your favorite time of day to be outside? What do you like about it?
Write about your favorite thing that lives outside. It can be a flower, an animal, a vegetable, etc.

9. Strive for Good Sleep

You’ve probably heard it before, aim for seven to eight hours of sleep per night. In our busy lives, it’s important to make time for sleep, as it promotes all of our cognitive functions. Recent studies have shown the importance of getting good sleep in promoting recovery. High quality sleep has been shown to reduce substance use cravings as well as impulsivity. Getting on a sleep schedule might seem hard, but it’s one of the best ways to make sure your mind and body are ready for the day’s challenges and to promote long term recovery.

Explore: Read this article published by Smart Recovery to learn more about how to improve your sleep and promote recovery.

Watch: If you're having trouble falling asleep, try watching this relaxing bedtime story video. The combination of soothing voices and relaxing background music may be just what you need. While it may seem like bedtime stories are for kids, they can be just as effective for adults as well. We recommend trying it out.

Practice: Ready to get started? Take ten minutes before bed to reflect on these tips, and take the first step towards restful sleep.

Create ambiance.  A pleasant ambiance can make a big difference in the quality of sleep. Is your pillow comfortable?  Is the room quiet enough? 
White noise.  Some people prefer a constant sound to help lull them to sleep. Try turning on a fan if you find yourself in a noisy space.

More Practice Ideas:

Stay on schedule.  Are you going to bed at the same time each night? If not, that might deter your body from being able to reset itself. Consider using an evening alarm to remind yourself to get into bed or look at the available health settings if you own a smartphone.
Keep a journal. Try keeping a sleep diary or journal to take note of the quality of sleep you get each night. Try out some of these prompts to improve your sleep.
- This might keep me up at night unless I write it down...
- Before I fall asleep, I want to send love to...
- Write about the most peaceful place you’ve ever visited or heard about.
- If I still feel like I need help working through this tomorrow, I’ll ask the following people or Google this question...
- Aside from my thoughts, here are some other things that may be keeping me up at night. What would it be like if I eliminated them from my life for thirty days?
- Where do I want to visit in my dreams tonight?
- This is what I would tell my best friend if they were struggling or having trouble falling asleep and called me right now…
- I promise to revisit this in the morning, but tonight I’ll leave this thought or idea on paper...
- What am I looking forward to about tomorrow? Later this week? Later this month?