Routine

Sleep Routine

Wake up and go to bed at the same time whenever possible. This helps set the tone for your day. You can get a sunrise clock if you struggle with getting up early and starting your day. I have one, and it's wonderful. It even has a white-noise feature. I have it in my office to help me start my day during those dark winter mornings.

Morning and Evening Self Check-In

When you wake up each morning, do a self-check-in to evaluate your mental feelings and physical feelings. Notice your emotions. Use the Meet It, Greet It, Transform It Technique if needed. Think about what you have planned for your day and if you're able to meet your goals. Think about your "spoons."

At the end of your day, take a few minutes to review your day and assess how you're feeling mentally and physically. If necessary, use the Meet It, Greet It, Transform It Technique. Then, wind down by doing something relaxing, like reading, listening to relaxing music, or using a sound machine. Remember to put a glass of water by your bedside!

Hydrate

As you're doing your self-check-in, grab that glass of water by your bedside and take a few sips.

Stretch

As you finish your glass of water, you can do some stretches. This can give you a boost of energy to start your day.

Skincare routine

A simple skincare routine can be effective, easy to stick to, and doesn't require a lot of products, money, or time. In the morning, you can use a gentle facial cleanser to wash your face and a lightweight moisturizer to keep your skin soft and prevent dryness. If you have oily or acne-prone skin, look for one that won't clog your pores. Finally, apply sunscreen. Easy peasy!

Intentions

Set your intentions for the day as you do your skincare routine or brush your teeth in the morning. Remember the KISS method (Keep It Simple, Silly). Some examples are:

• My intention is to attend a meeting today.

• My intention is to stay grounded today.

• My intention is to walk in nature today.

Journaling

I can almost hear the collective sigh across the internet as the word "journaling" was read. Those of us in recovery and healing hear it All. The. Time. Why? Why does everyone tell us to journal? The answer's quite simple: it works. There's something cathartic about clearing out the gunk in our brains, putting it from pen to paper or keyboard to screen. Need help getting started? No worries, I got your back.

Daily Gratitude

Sometimes, it can be challenging to find gratitude. Especially if we're in the midst of healing. I had to choose happiness. Happiness didn't choose me. Gratitude played a big part in healing, recovery, and my perspective on things. I had to make it a part of my daily routine. I started with the little things. I was grateful to look out the window and see a red robin outside, green leaves on the trees, white puffs of clouds in the sky, or smell the air after a good rainstorm.

When something negative happens, is there a way to see past it and see an opportunity to grow from it? Can you choose happiness today? This journal may help.

Gratitude List

A gratitude list is a great way to remind yourself of all the good you have in your life. List ten things you're grateful to have. Challenge yourself to think of things aside from the biggies like family, house, and the like.

Affirmation Cards

You can start and finish your day by reading your affirmation cards. These are positive "I" statements. I had mine on colorful index cards and carried mine with me so I could read them throughout the day to combat the negative thoughts when they arose. Some creative people I worked with decorated theirs. Here are some examples, or you can use my worksheet:  

• I am strong

• I am beautiful

• I am confident

• I feel good about my body

• I am worthy

• I am thinking loving thoughts about myself

• I am unique and special

• I am stronger than my triggers

• I am healing

• I am calm

• I am relaxed

• I am at peace

• I am supported

• I am loved

• I am powerful

Meals

While we can't always schedule what time we can take a break to eat, eat around the same time each day and make sure you're eating a healthy breakfast, lunch, and dinner.

If you're like me and enjoy snacking in between meals, try to find healthy snacks. Don't feel like you have to abstain from a sweet treat now and then; we just need to make sure we're not substituting one thing for another.

Support System

A support system is an integral part of your self-care and recovery team. You can't be expected to carry all this alone. Participating in a community fosters connection, empathy, and learning opportunities. Who makes up your Sobriety Circle? This can be anyone from a counselor, life coach, sponsor, or trusted friend. You can also do this by attending a support group or 12-step meeting.

If you're the loved one of someone struggling, you can create your own Healing Hive to lean on when times are challenging. Like the person struggling, it can be comprised of a support group, a trusted friend, or a 12-step meeting. Anyone who understands what you're going through.

Even if you haven't told anyone about what's going on in your world, you can still reach out to someone and talk about a movie you just watched or get an idea for a recipe. If you want, you're welcome to email me. I’ll write you back, no strings attached. Unless you’re a solicitor or a stalker. Then, I’ll delete it and move on.

Don't be afraid to reach out to a professional. I'm a life coach, but I'm not a trained therapist. Mine helped me navigate through my relational trauma and abuse. She is fantastic, and so much of my healing is because of her. One of the best forms of self-care I did for myself.

Not sure where to start? Check out my Resource Hub for help getting started.

Grounding and Breathing Techniques

Grounding and breathing techniques are a great way to get into the present moment and stop triggers and spiraling negative thoughts and anxiety dead in their tracks. There are so many grounding and breathing options to choose from, too. How cool is that? You can even try Fingerholds – another one of my favorites!  

Safe Space

For those of us in recovery and healing, knowing how to handle challenging days and moments is an essential part of our recovery and healing journey. And it's much better than having One of Those Days! like Limp Biscuit. Having a safe space at home can help alleviate stress and calm our nerves while promoting and maintaining a positive mindset. It's also a perfect place to go when you're experiencing a trigger.

• You'll need to pick a comfy spot. If you don't have an extra room, that's okay. Some of us may need to be a bit creative.

• Then, make it neat and tidy. A clean space leads to a calm mind. If you need to do some decluttering, now is a great opportunity. If decluttering feels overwhelming, do it a little at a time. Create SMART goals so it doesn't feel like such a huge task. Chunk it down.

• You can make yours by adding things that make your heart smile. This can add a more meaningful connection to your safe space and help calm you during those challenging moments.

• Your safe space can grow and evolve with your recovery and healing. Respect your safe space, always enter it with good intentions, and ask other people to do the same.

W.H.Y. STATEMENT

Your W.H.Y. Statement is designed to keep you focused and on track. What is your why? What is your purpose for wanting long-lasting sobriety? What is your reason for wanting to heal? What made you decide to support your loved one?

W.H.Y. Statement

I designed this acronym to help get you started:

W =    What    

H =     How        

Y =      Yes!

W is What. What motivates you? What excites you about your future when you make this positive change in your life? Why do you want to change? When you close your eyes, what is that burning passion that can keep you motivated? Try to list as many whys as you can.

H is How. How will you make these changes? How can you maintain this change? What reasonable, maintainable goals can you create? When do you want to start? What is your game plan if you go off track?

Y is Yes. Yes, you can do this! Remind yourself every single day what a fantastic human being you are, no matter how you feel in the moment. Do something to affirm your awesomeness! This means being your own cheerleader. Something that many of us are not used to doing.

This is where the saying, "Fake it til ya make it," comes into play. Sometimes, even when we don't feel like we're amazing, we need to remind ourselves that "I'M A SUPERSTAR!" because we are.

Recovery/Healing Mission Statement (R.H.M.S.)

A Recovery/Healing Mission Statement (R.H.M.S.) and a W.H.Y. Statement are great tools to keep you moving forward.

R.H.M.S.

Your R.H.M.S. is the vision you see of yourself and the destination that your recovery and healing will lead you to. You want it to be short and sweet, like me. So, keep it down to a few sentences and read it to yourself daily. Your R.H.M.S. will grow and evolve with you as you move through your journey, so be sure to keep it updated so it will continue to motivate you.

Recovery and Healing Toolkit

A recovery and healing toolkit is perfect for those challenging, anxiety-producing moments when you feel like things are getting out of your control. It's a place to mentally and physically store the tools you've picked up along the way. The toolkit consists of three areas: a mindfulness exercise, creating a go-bag, and being aware of your body.

Begin by tuning into your body. Be aware of the beginning signs of triggers and anxiety.

•    Is your heart racing?

•    Is your breathing getting shallow or quickening?

•    Are your thoughts racing or slowing down?

•    Are you hyper-focused or fixated on something?

•    Can you feel your thoughts turning negative?

•    Is there an odd sensation in your stomach?

•    Are you trembling?

•    What is your mind trying to tell you through your body?

If so, utilize your mental go-bag. Start by trying to step back, pause, and ground yourself. Take a moment to notice what's around you. Be mindful of where you are, who you're with, and your situation. Also, be aware if you're trying to avoid anyone or anything, including emotions. Then, use mindfulness grounding techniques to relax, such as deep breathing or guided imagery.

If mindfulness isn't working, you can utilize your physical go-bag. Think of this go-bag as your emergency response kit for when your body sends out an S.O.S. It can help if the items inside engage all your senses. When you're feeling anxious, you can reach inside and grab something, use it, and feel a bit better. If you're still feeling triggered or anxious, reach in again and use something else until you're in a calmer state.

Go-Bag ideas:

•    Journal

•    Notepad

•    Sketchpad

•    Gratitude list

•    Worksheets

•    Favorite quotes and lyrics

•    Recovery book(s)

•    Non-recovery books

•    Favorite pictures (people, places, events)

•    Affirmation cards

•    Coloring book

•    Favorite t-shirt

•    List of numbers of safe people to call

•    Dryer sheet

•    Lotion

•    Intention candle

•    Small soft blanket

•    Favorite warm socks

•    Healthy snack

•    Fidget toy

•    Bottled water