Healthy Habits in Recovery

Healthy Habits Help You Stay Sober

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Healthy Habits in Recovery

Healthy Habits Help You Stay Sober

Gummi bears bear claw soufflé chupa chups caramels.

The information presented on this page is a general overview and is offered here as a comprehensive resource. At Ampelis Recovery, our programs are customized and tailored to the individual’s needs. Specific details below that cover treatment protocols may not reflect the protocols used for our clients.

If you would like to learn more about Ampelis Recovery and our customized programs for professional men, please do not hesitate to reach out.


When starting on a path to recovery from drugs or alcohol addiction, a healthy lifestyle can help you develop routines for success. These healthy habits are incredibly important because the mind and body influence one another. If you do not have a healthy body, the mind will suffer, and vice versa.

Another important reason for learning healthy habits in recovery is that they will influence whether or not you maintain your sobriety. If you learn healthy habits now, you will spend less time focusing on your sobriety, and more time living your life.

Learning how to change behavior and replace self-destructive behavior with good routines can help you to find more everyday happiness.

Types of Healthy Habits in Recovery


When living with an addiction to drugs or alcohol, the sleep cycle is one of the first daily habits to be disrupted. Whether it is sleeping too much after going on a bender, or too little from staying up all night using substances. These changes can easily throw off your entire life.

Once in recovery, if you do not sleep properly, you will probably notice a difference. This is because the body repairs itself during sleep. This is why it is so important to get on a healthy sleep schedule while in recovery.

If you are looking to develop healthy habits regarding sleeping patterns, there are a few key steps anyone can take:

  • Be sure to schedule seven to eight hours of sleep every night
  • Try to go to bed and wake up at the same time
  • Avoid having any type of caffeine within 4-6 hours of bedtime
  • Avoid taking naps (naps throw off your natural sleep cycle)

By practicing these tiny, good habits, you can build a well-rested life. As a result, your mind and body will be refreshed, and you will reduce the chance of being on a destructive sleep schedule.


Substance abuse harms both the mind and the body. This means that recovery is more than just therapy and mental work, but it is also about healing the physical body. Addiction can hurt your organs. Often, those in recovery must overcome damages made by unhealthy eating and undereating. It’s common to be nutritionally deficient from substance abuse, and this can be dangerous.

Alternatively, when recovering from addiction, you might begin to eat too much, because you had not eaten properly for so long while using drugs. It is important to find a happy balance and practice good habits.

Good nutrition is not only essential if you want to look your best, but good nutrition also has the power to make you feel your best as well. This means you will need to make sure you are drinking enough water, eating fruits and vegetables, eating a healthy amount of food for your body, and taking in enough essential vitamins.

Talk to your doctor and let them know your situation. They can help you decide what realistic meal plans can help you get on a healthy path.


In recovery, gratitude is an essential healthy habit to have. Some people that struggle with addiction will never get another chance at life, but you do. Recovery offers the opportunity to earn back time, attention, trust, and relationships with people you love.

Every day is a gift. Whether you have lost it all, and are grateful for having it back, or you can simply see what you are currently blessed with, gratitude is very important.


Many addiction programs use spirituality as a vessel in recovery. Although many people might correlate spirituality with religion, it does not have to. Spirituality can mean different things to different people.

Examples of healthy habits for spirituality might include:

  • Going for a daily walk on the beach
  • Hosting Sunday dinners with friends
  • Practicing art
  • Gardening with your family
  • Volunteering for a community dinner or food pantry

One of the worst consequences of addiction is that it can numb your personality and spirit. Getting in touch with your spirituality can free you and provide an opportunity to find what you lost to addiction.


Most people associate exercise with health, which would indirectly make it obvious that it would be a positive habit in recovery. If you didn’t see enough evidence of how exercise might improve your chances at recovery, Harvard has found evidence backing this claim up.1

In this study, it was found that regular exercise could decrease a patient’s chance of having cravings, leading to a more successful recovery. Similar to healthy eating habits, performing regular exercise positively affects both the mind and body.

Getting exercise does not necessarily mean you need to go to the gym and lift weights. Other forms of exercise can include taking a fast walk around the block, participating in group sports, gardening, or simply dancing to one of your favorite songs. Simply adding these healthy habits to the week’s activities will add a lot to recovery and overall quality of life.


When we think negative thoughts, we allow them to dictate our lives. It’s important to think about what you want, or the change you want to accomplish, and then actively work towards it. Thinking positively is not the only form of positivity that should be in any recovery plan, it’s also important to surround yourself with positive influences.

Sometimes, individuals might be draining positivity in disguise. People who put you down, emotionally blackmail you, do not respect your recovery, or do not support you in any way, are not people that are positive forces in your life.

Unfortunately, surrounding yourself with positive influences also means that you may need to remove certain people from your life. This is essentially anyone who might put recovery at risk such as people you used to drink or do drugs with.

Instead, you should surround yourself with individuals who support your recovery. You can also reach out to different outlets to find positivity, such as support meetings, group therapy, or a counselor.

Learn More About Healing the Brain

  • Holistic Approach
  • Brain Chemistry
  • Positive Psychology

How to Learn Healthy Habits


Setting SMART goals is a well-known method that utilizes realistic goal setting. SMART stands for Specific, Measurable, Attainable, Relevant, Time-Based.

Using the SMART goals system can also help decipher between goals vs. objectives. Goals are general guidelines that help explain what you want to achieve, while objectives define how you plan to attain those goals.

Essentially, you should create a goal for yourself that you believe you can attain and give yourself a certain amount of time to reach that goal. It should be extremely specific, and should be a truly realistic goal-setting process. You want it to be challenging enough that you have to work to reach it, but not so easy that you can accomplish it without any effort.

This criterion helps build good habits in specific amounts of time. It is also known to increase motivation, and achieve longer-lasting results, which is essential in sobriety.

How Professionals Can Help?

Professionals can teach the difference between a habit and an addiction. Professionals can also help to identify habits you might have that are negatively affecting your progress in recovery, and help you turn them into healthy habits. Not only will a professional support your sobriety, but they will also provide you with the tools to understand your triggers, how to change habits, and the reason for your addiction.

How to Change Bad Habits

Start Small

For many people, going all in seems like the best method of breaking the cycle of addiction. One study found that on average it took individuals 66 days to break a habit and develop a new one.2

Although this might seem like a long time, it shows that the best way to break a bad habit is to use tiny, good habits, first.

If you are in recovery, you might feel cravings. Positive mini habits can help distract from cravings. These mini habits might include going for a run, or reading a book, or maybe allowing yourself one small treat rather than a huge unhealthy meal.

Good habits truly begin with putting one foot in front of the other. Rather than attempting to conquer it all in one day, focus on the tiny habits that can be accomplished now.

Be Consistent

Using good habits and making them daily habits can be the catalyst for changing your life for the better. Harvard found that using the three R’s “reminder, routine, and reward”, was healthy in a realistic way and consistent goal setting.3

How you change habits is through consistency. Faltering once doesn’t mean you give up. You must stay consistent, push through. Your realistic goals can help change plans into daily habits. Helping you to push through recovery and come out stronger with a healthier routine.