Create meaningful progress with small steps

It’s extremely common to feel like staying sober forever is impossible and unreachable. If you ask someone in recovery how they dealt with their addiction, one of the most common responses you will get is to “take it one day at a time.” This is one of the most famous recovery quotes as it emphasizes the necessity of taking recovery day by day and not focusing too much on the future. This mindset can help people with addiction by making recovery feel more achievable and reducing anxiety by focusing only on what you have to do today and leaving tomorrow for tomorrow.

If one day feels too long, intervals can be broken down even further—to one hour, or even just 15 minutes at a time. Eventually, one hour turns into a full day, a full day turns into a week, a week into a month, and so on. There’s a reason people with years of sobriety often say to take it in small steps—it can be incredibly effective.

Find an Anchor

Finding something meaningful to think about or consider can be a powerful motivator in overcoming addiction. For example, one person struggling with an addiction to cocaine was at risk of losing everything they held dear, including their home and beloved pet. They had to learn how to stop using drugs or risk losing what mattered most to them. Their love for their pet became the driving force to find stability and overcome their addiction. Keep what is most important to you at the forefront of your mind and use it as inspiration to push through obstacles.

For helpful and inspirational recovery quotes, read our list of our favorite quotes.

Use distractions

Utilize distractions to help avoid thinking about cravings and uncomfortable feelings, and even replace them with healthier habits or hobbies. Picking up a new hobby like art, cooking, crafting, knitting, sports, or exercise can capture your focus and serve as an effective way to redirect time and attention.

Some individuals find success by wearing rubber bands on their wrists and snapping them when thoughts of using arise. Over time, subconscious feelings of using may become associated with the discomfort of the band snapping. It’s important to ensure that the band is not snapped hard enough to cause injury or marks but still hard enough to be felt.

The key is to keep the deal balanced—challenging enough to help reduce engagement with the addiction, but not so difficult that you can't follow through.

Make a deal

Another approach to consider is adding a condition when engaging with the addiction, such as pairing it with another task. For example, someone trying to quit cigarettes might commit to working out for one hour for every cigarette they smoke. The key is to keep the deal balanced—challenging enough to help reduce engagement with the addiction, but not so difficult that you can't follow through. Some people may also make deals with themselves as rewards. For instance, abstaining for one month could earn a favorite meal or treat at a restaurant.

Change your mindset

Quitting drugs and alcohol requires a major shift in mindset and the creation of new habits. Start by understanding the complexities of addiction and dispel any myths or prejudices you might hold. Focus on what truly matters in life. While uncomfortable feelings are part of the process, try to concentrate on the positives and keep your goals in sight. Remind yourself or your loved one of everything at stake when facing temptations. Instead of dwelling on what’s being given up, focus on what’s being gained—a healthier, happier, and more stable life.

Let go of control

You will drive yourself mad trying to control every single situation or detail in your life. It is important to recognize what is in your control and accept that some things cannot be controlled. For overcoming an addiction, that means that while the past can't be changed, the present can be. It means that while you can’t completely eliminate negative feelings or triggers, you can control your responses to them. Be mindful and recognize when you or a loved one is slipping back into old habits, but don’t beat yourself up over it. Move forward, and focus on the things you can control.

If relapse does occur, don’t equate it to failure. It is not a reflection on anyone as a person but a testament to how difficult the process can be

Give grace

While not always inevitable, relapses and setbacks can happen. The important thing with relapse is to know the signs and stop it before it happens. However, if relapse does occur, don’t equate it to failure. It is not a reflection on anyone as a person but a testament to how difficult the process can be. Prepare yourself for how to handle a relapse and treat the setback as a lesson. Be kind to yourself, learn from what went wrong, and start again.

Understand the addiction

One of the best things you can do for yourself or a loved one with an addiction is to learn as much as you can about it. Learn what causes addiction, how it affects your brain and body, and the domino effect it has on those around it. For example, many people don't realize that addiction can physically change the brain's structure, affecting decision-making and impulse control, and these changes take time to recover from. There is so much to learn about the disease of addiction and how to help with addiction both physically and emotionally. Understanding what is holding someone back is a major key to overcoming addiction.

Identify Triggers and Journal

Keeping a record of triggers and urges is a great way to stay accountable and uncover patterns in addiction. Note things when triggers occur, such as what's happening in the environment, who is around, where it's taking place, and the specific feelings that arise. You’ll likely begin to notice a pattern of influence and behavior. For example, one person noticed that every time they were with a particular friend or doing a particular activity, they were triggered. With this awareness, it is easier to develop strategies to cope with or avoid triggers. Overall well-being and sobriety can thrive with good trigger management.

Surround yourself with people who understand what you are going through and with whom you can be open and honest.

Find Community

Almost every person in recovery will suggest finding support or community. Surround yourself with people who understand what you are going through and with whom you can be open and honest. Being with people who have been where you have been can be validating, motivating, and can keep you accountable if they see you slipping back into old behaviors or nearing relapse.