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Five Ways to Start Your Morning for a Good Day When You’re Sober

Good routines are important for recovery and sobriety. The more you can make healthy behaviors habitual, the less energy you will have to expend to live a healthy lifestyle. When you are healthy, you feel better, you have more energy, and you can deal more effectively with the stressors that may have caused you to use in the past. If you can do a few positive things every morning you will usually find the whole day is better. Here are some suggestions to get you started.

Get up at the same time every day. Yes, even on the weekends, and yes, it’s a drag. The problem is that your body doesn’t know about Saturday; it only knows about sunrise and sunset. Keeping a regular pattern allows your body to adjust and operate more efficiently. Make sure you go to bed at a time that allows to you to get about eight hours of sleep and get up when your alarm sounds. Don’t hit snooze. Hitting snooze just confuses your brain and makes you feel more tired. If you have to choose between setting a strict bedtime and setting a strict wakeup time, choose the latter. Your bedtime will naturally adjust after a few days.

Exercise. Light to moderate exercise in the morning is a good way to start the day. It wakes you up, it gets oxygen to your brain, and it gets you ready for the day. You don’t want to exhaust yourself first thing in the morning because you still have an entire day to get through but a brisk walk, a light run, or bike ride first thing in the morning does wonders for your mood. It will also work up your appetite for breakfast.

Eat a good breakfast. Some people don’t like breakfast and that’s fine. If you have struggled with an eating disorder, then definitely eat breakfast. The important thing is to eat real food. Choose something with a bit of protein and fiber. Avoid refined sugar and flour. Doughnuts seem like a great idea at the time but then you crash and feel terrible 30 minutes later. Think of the crash and eat something healthy instead.

Meditate. You don’t have to go full yogi. Just sit for a few minutes and enjoy the stillness before the day starts. Notice your breath, notice how you feel, and remind yourself that you can take a minute whenever you need it.

Eat the frog. Most days, you have to do something you don’t feel like doing. You groan when you think about it. Plan to do that thing as soon as possible, either before you leave the house, or right when you get to work, depending on what it is. Usually, it’s not even something that will take very long. It’s just something unpleasant. It’s best just to get it out of the way rather than spend the day thinking about it.


Remember, any time you want to make a positive change, start small. If you try to do it all at once, you will probably get discouraged and quit. Pick one positive habit, say, getting up at the same time every day, get comfortable with it and then add something else. Before long, people will be telling you about your amazing self-discipline and you won’t have any idea what they’re talking about.


Recovery begins with detox and treatment. At Gardens Wellness Center you can start to form the habits that will become the foundation of a long recovery. Call us today at 844-828-1050 or email us at to learn more.