Whether you’re new to recovery or years into it, building good habits is key to living a healthy, substance-free life. The thing about habits, though, is they aren’t always easy to develop—especially the good ones. It often feels like the bad habits stick to us like glue, while good habits require intentionality and constant reinforcement.
Take flossing, for instance. Many of us had to work hard to make it a daily habit, even though it only takes a minute. It’s not that we don’t want healthy gums—it’s that the process of forming a good habit requires patience, repetition, and a little self-compassion. In recovery, that’s especially true because we’re working to replace old, often destructive, behaviors with new, healthier ones.
Why Baby Steps Matter
Big changes rarely happen overnight. While it’s tempting to want to completely overhaul our routines, that approach can lead to burnout or frustration. Instead, focusing on one small change at a time allows us to gradually build habits that stick.
Think of habit-building like laying bricks to create a sturdy foundation. Each tiny change is a brick, and over time, they add up to something solid that supports our overall well-being. In recovery, these small steps are especially important. As we rebuild our lives, even tiny successes can help us maintain momentum and feel more empowered in our healing journey.
The Power of Habit Stacking
A simple and effective strategy for creating new habits is a technique called habit stacking. This concept, made popular by James Clear in his book Atomic Habits, involves pairing a new habit with an existing one. The idea is that by connecting a new habit to something you already do regularly, you increase your chances of sticking with it.
Here are a few ways to incorporate habit stacking into your daily life:
- Morning Routine: If you already drink coffee each morning, try stacking a 5-minute meditation session right after you start brewing your coffee. The smell of coffee can become your cue to slow down and take a few mindful breaths.
- Exercise During TV Time: If you watch a show in the evenings, stack some simple exercises like push-ups or stretching during commercial breaks. That way, you’re making your downtime a little healthier without needing to carve out extra time in your day.
- Hydration First Thing: If your first habit of the day is checking your email or phone, try stacking a new habit of drinking a glass of water beforehand. This simple step helps set the tone for hydration and self-care from the start.
- Learning and Growth: If you take a lunch break each day, stack a habit of reading or listening to a podcast for just 10 minutes during that time. It’s a great way to nurture personal growth while nourishing your body.
- End Your Day with Gratitude: If you brush your teeth before bed, add in a habit of thinking of three things you’re grateful for while you brush. It can help shift your mindset to something positive as you wind down for sleep.
Keep It Simple and Consistent
One of the keys to building long-lasting habits is simplicity. We often overcomplicate things, believing that big, grand gestures are required for meaningful change. But real transformation often happens in the small, consistent actions we take each day.
When we make our goals manageable—like committing to 5 minutes of mindfulness instead of an hour-long meditation session—it becomes much easier to stay consistent. And consistency is what builds habits. Over time, those small actions become a part of our routine and require less effort to maintain.
Celebrate Your Wins
As you build new habits, it’s important to celebrate your progress, no matter how small it seems. Each positive step forward is worth acknowledging. Recovery is a journey, and building new habits is a process that deserves recognition.
Treat yourself with kindness along the way. If you miss a day or slip up, don’t be hard on yourself. Instead, recognize that setbacks are part of the process, and get back to your routine with a compassionate mindset.
Final Thoughts
Building good habits takes time, patience, and plenty of practice. In recovery, every small step is a victory because each one contributes to a stronger foundation for a substance-free life. By using strategies like habit stacking, starting small, and staying consistent, we can create habits that truly support our well-being. So go easy on yourself—take it one baby step at a time—and know that every little bit counts toward your long-term success.