My recovery journey
task 4: lifestyle change
Why 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.
❝ Simple pleasures are the last healthy refuge in a complex world ❞ Oscar Wilde
Here you have all that you need to know about making lifestyle changes.
Lifestyle change
In this task you will…
Get an understanding of what a lifestyle free of alcohol and drug problems will be like
See who can help, and maybe join you, getting into new daily routines
See who can help you in doing enjoyable activities
Make a timetable for daily routines and any events or fun activities
Using worksheets
We encourage you to use worksheets - they are not an end in themselves but they do...
help you and your network remember your plans
show how you are doing
highlight success and difficulties
There is an example of a commonly used tool in this task: the daily activities worksheet.
You will find worksheets to complete if you go on to make an action plan at the end - for now they are just examples.
Lifestyle change is supports abstinence and successful control, which may include a prescription. Doing fun things can result in good feelings, reduce bad feelings such as boredom or feeling isolated, which are relapse risks. Alternative activities can make you feel more confident about abstinence or cutting down, and make the network stronger.
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 can be a detailed account of every part of the day, and it is a way of getting into thinking about daily routines and nice things to do.
What do you want your daily activities to look like?
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.
In this video Dr Gillian Tober demonstrates how a practitioner approaches lifestyle change. The two people she is talking with are role playing father and daughter.
Notice Gillian starts by getting ideas from father and daughter then keeps focussed until she is satisfied that a specific, realistic plan that is likely to be implemented, has been agreed.
Making lifestyle changes
Watch now
Establishing a daily routine and discussions to be had…
Tell yourself how a new routine can be part of a new lifestyle
Think of new routine activities
Think of other people to support specific activities and share them
Set out a daily plan for the coming week
Finding enjoyable activities and discussions to be had…
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
Finally some issues that might arise…
Financial constraints
You might have run into financial difficulties. Don’t be put off by the thought that you cannot afford to do nice things…
Explore nice things to do that are free
Explore possible sources of funding for essentials
Explore free or cheap sources of essentials
Identity crisis
For people who have been lifetime drinkers or drug takers sometimes it is difficult to have a sense of belonging other than in drinking or drug taking circles, and giving up an addiction lifestyle may leave you feeling lost and friendless. If this is you…
You might join a mutual aid group
Have a discussion about this with a trusted person to explore ideas of making new friendships.