Promoting Lifestyle Change
Aim
To establish a lifestyle free of alcohol and drug problems with network support
To do
Establish an understanding of an alcohol/drug problem free lifestyle will be like
Identify who can help achieve new routines and activities
Have an action plan in place for activities including a weekly schedule for routine activities and nice things to do
Use a problem solving approach to address challenges to the plan
My recovery journey #4
Once abstinence or reasonable control of substance use is achieved you can shift the focus to lifestyle change. Lifestyle and drinking or drug taking are so intertwined that the two change together but, in any event, it is a good idea to plan lifestyle change as early as possible as it can support change in substance use itself.
There are two elements to lifestyle change – a change in daily routine and the introduction of nice things to do that are incompatible with drinking or drug use. Daily routines may have been taken over by the desire to procure and drink alcohol or take drugs.
❝ Think in the morning, act in the noon, eat in the evening, sleep in the night ❞ William Blake
❝ Simple pleasures are the last healthy refuge in a complex world ❞ Oscar Wilde
Why lifestyle change?
You will be able to complete this task digitally and download a PDF of your responses at the end of these notes - if you want to respond as you go then that is fine too
Using worksheets
We encourage you to use worksheets - they are not an end in themselves but they do...
provide a framework for discussing a topic
facilitate monitoring and evidence of progress when repeated several times
bring important issues to the attention of service users
Here is a daily activities worksheet which can be used for planning both daily routines and doing nice things.
Lifestyle change is positively associated with the maintenance of abstinence and successful moderation, which may include a substitute prescription. Doing fun things can result in positive feelings, reduce negative emotions such as boredom or feeling isolated, which are relapse risks. Alternative activities can build self-efficacy for abstinence and facilitate cohesion and positive support in the longer term.
Ensure that you have a good balance of things that need to be done and things that are enjoyable, particularly for times when drinking or drug taking occurred in the past. It is a good idea to make the plan as precise as possible, including planning meals and shopping in such a way that drinking/drug use triggers are avoided (places and people for instance).
Example of a daily activities worksheet
The aim of this worksheet is to sketch out how you spend the day. It is not a detailed account of every moment in the day, rather it is a way of getting into thinking about daily routines and nice things to do.
Are you clear what you are trying to get from the worksheet.
Fill out each slot on the worksheet.
What do you make of your daily activity?
Is there some structure to the day and does it include some enjoyable activities.
Repeat the exercise from time to time and keep the worksheets as a record of progress.
Establishing a daily routine
Tell yourself how a new routine can kickstart a new lifestyle
Identify desirable routine activities
Identify other people to support specific activities and share the enjoyment
Set out a daily plan for the coming week
Increasing pleasurable activities
Tell yourself about the importance of pleasurable activities
Identify pleasurable activities
Identify somebody to do specific nice things with
Plan 2-3 activities for the forthcoming week
Discussions to be had…
“Let’s discuss your previous shopping routines and how these might be changed to avoid triggers for buying alcohol” “Who in the network is likely to be able to help?”
“How would you like your daily life to look in three months’ time?” “What would you like your daily routine to look like?”
“Who are the people you want to avoid? Who is going to help you to avoid them?”
Discussions to be had…
“Let’s think of some things that you have enjoyed doing in the past; what is the likelihood of being able to do these again?”
“What sorts of things might be a good idea to do after the chores have been done?”
“Who will you see as a matter of course during the day?”
"What new activities will you plan to do on a regular basis?"
Finally some issues that might arise…
Financial constraints
People with addiction problems have often run into financial difficulties. There is of course some reality to the constraints that this imposes, however, it is important that you are not put off by this…
Explore nice things to do that are free
Explore possible sources of funding for essentials
Explore charitable donations of essentials
Identity crisis
For people who have been lifetime drinkers or drug takers to the exclusion of developing adult relationships or life skills and a sense of belonging other than in drinking or drug taking circles, giving up an addiction lifestyle may threaten a sense of identity. If this is you, you may feel stressed and no longer sure of ‘who you are’…
You might join a mutual aid group
Have a discussion about this difficult issue with a trusted person to explore ideas creatively. Identity is an issue for people in many different situations and walks of life.