The start of each new year carries a sense of hope, renewal and opportunity. If you feel compelled to make positive changes in your life, now is the perfect time to commit to healthy habits that support recovery and personal growth. Keep reading for our tips on building a strong foundation in the year ahead.
Why is the first of the year a good time to start building healthy habits?
Did you spend the past few weeks reflecting on the ups and downs of your year? If said self reflection made you feel like you have room for improvement in your life, harness that energy into motivation for positive change.
January is a popular time to commit to healthier habits and life choices; for many, the new year serves as a psychological reset, wiping the slate clean and providing the opportunity for a fresh start. There will always be reasons for you to justify “starting tomorrow” and delaying needed changes in your life, and while January is a great time to commit to a healthier you, it’s important to view self improvement as an ongoing, yearlong choice.
What are examples of healthy lifestyle choices for those in recovery?
A healthy lifestyle begins with putting your health first. Prioritizing a healthy diet and an exercise routine is about more than just your physical health: those who exercise regularly report 40% fewer poor mental health days each month, according to the Centers for Disease Control and Prevention. Make it a priority this year to take better care of your body through mindful eating and regular exercise. Set yourself up for success by starting small, like taking daily walks or scaling back on sugary drinks.
Mindfulness practices can bring clarity and calm to your daily routine, helping you stay grounded even amidst stressful situations or big life changes. Meditation and breathing exercises are two of the most popular mindfulness practices; there are many free guides, podcasts and apps available to help get you started.
Many individuals in recovery find journaling is helpful in tracking their progress and processing their emotions. A recovery journal can provide an outlet to express your thoughts, document your wins and setbacks, and stay focused on your goals. If you’re not sure where to start, there are many recovery-focused journals available that come stocked with relevant prompts.
How can individuals in recovery stay on track when faced with setbacks?
Recovery isn’t about perfection. In fact, while no two individuals’ recovery journey is alike, it is guaranteed you’ll face unexpected challenges or setbacks along the way that trip you up. The key is to strive for progress, not perfection.
Recurrence of substance use disorder does not invalidate your previous progress. Rather than fixating on feelings of disappointment or shame, be kind to yourself and use it as an opportunity to move forward, armed with what you’ve learned from the experience and committed to improvement. Treat yourself with the same kind of compassion you would provide to a friend and celebrate even the smallest victories—each of which serves as a pivotal step forward.
A support system—family, friends, health professionals—can serve as the anchor that keeps you tethered to your recovery goals. If you need help or encouragement, lean on your trusted circle to provide support and solidarity in sticking with your healthy habits. Remember: you don’t have to take this on alone.
How can someone make these new healthy habits sustainable beyond just the first few months of the year?
Don’t make the mistake of starting the year with intense, lofty goals; you run the risk of abandoning your newfound habits due to burnt out. Recovery is a marathon, not a sprint: start small and set realistic, achievable goals that you can build upon down the line.
It’s a good idea to track your progress—whether through a journal, check-ins with your support system, or a goal tracker—and adjust goals as you move through the year. Stay flexible: sometimes what you set out to achieve in January looks different by June, and it’s completely fine to adjust the goalpost down the line as needed.
How can CTI-OK help?
At CTI-OK, we’re ready to support you in mapping out the healthy habits that will help you achieve recovery. We offer group and individual counseling and offer a wide variety of treatment services with your specific needs in mind.
Start the year off strong by making your physical and mental health a priority. To learn more about our services, visit CTI-OK.org or give us a call at 918-384-0002.
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