IDEAL DAY

Having a consistent daily routine in recovery is one of the best ways to make it stick! I always say that consistency and structure are the foundation of long-term sobriety. Early on in recovery, I was taught that a regular daily routine helps provide stability and greatly enhances the process of recovery. I have found a way to bookend my day with predictability, and fill it with balance; I call it my "Ideal Day".

My Ideal Day is the culmination of many years of experience witnessing what does and doesn't work for me. Although everyone will have suggestions and advice on how to deepen your recovery, the beauty of a program of recovery is our individuality. With that in mind, healthy habits and routines are all about creating patterns that work for you, to help maintain optimal health and wellness in addition to long-term sobriety. While my Ideal Day routine works wonders for me, I believe that everyone can benefit from this model and that it's suitable for every individual lifestyle.

IDEAL Day: The Best Daily Routine For Recovery

A healthy daily routine in recovery not only reduces the risk of relapse but also gives us a sense of purpose that motivates us to keep moving forward. By breaking down your IDEAL DAY schedule you will have a roadmap to health and wellness. I strongly believe that if you're standing still, you can't move forward; therefore I like to make sure I'm moving in the right direction.

 With your IDEAL DAY, you will fill up your time with action, while setting aside time to de-stress. The best daily routine for recovery should always include meetings, fellowship, being of service, prayer & meditation, a nutritious diet, a regular sleep schedule, plus daily social & self-care time.

Here is my personal IDEAL DAY:

Morning Wellness Routine

• The beginning of my day starts early, usually around 6:00 AM. This is the first pillar of consistency for me, as I find it helpful to have plenty of time to perform my morning rituals without the added stress of being rushed or late.

•   Once I'm up, I like to collect my thoughts in a period of meditation to identify my Top Three Priorities. Defining my top 3 priorities, which I will incorporate into my day, is essential to the structure of my day. So is having a running list of other things to do. (I don't beat myself up if I don't get all of those other things done).

•   After I have established my goals, I like to reinforce my strong family values by spending quality family time with my loving wife and our two children.  Remember, life is about love, memories and the legacy you leave behind!

•   My morning routine has to have some kind of physical workout to get me dialed in. Most mornings I will get to the gym to get my blood flowing and be attuned to my higher self on a physical, mental and spiritual level. For more ideas about exercise, check out my blog on natural highs.

•   When I'm done with my workout, I always have my coffee and a healthy breakfast to refuel, replenish and reinforce my wellbeing.

•   A morning shower after a workout should go without saying, but many active addicts forget how important self-care and hygiene are to their health. The shower has always been a sanctuary for me. Here I can reflect on my top 3 priorities again, which usually gets me pumped to make the most out of my day!

•   Next, as I get dressed I feel the energy that I had as an athlete in the locker room preparing for a game. My work involves helping people, and it's my passion. I get to suit up and show up and I love to get psyched for that.  Getting dressed for work establishes a great sense of self-worth and reinforces my philosophy of "Feel good, look good, do good".

•  Lastly, I am out the door, coffee in hand, on my way to make my plate appearance and smash one out of the park!

Daytime Wellness Routine

•  Throughout the day I take 5 to 10 min to stretch- I need to take care of my back, but there are health benefits for everybody from proper stretching.

•  I pray a lot. Whether it's before having a meeting or going to speak with someone it's how I approach most things I do every day. I pray to surrender, be willing, and open, and I ask God for clarity, guidance, and daily direction.

•  I practice mindfulness techniques throughout the day, especially if I am agitated or irritable. I take the time for the of the AAA modality of Awareness, Acceptance, and Action: pause, take a deep breath, have an awareness of what's happening in my mind and body, and come up with an action plan. Encountering stressors are unavoidable but if you have a mindfulness practice that you have been doing repeatedly, it will intuitively be there for you when you need it.

•  I practice what I call " Connect & Contact" every day.  Reaching out to three or four people every day that I love and care about is extremely grounding for me. It serves as a reminder that I am accountable and available.

•  I make sure that I'm being a service.  It can be in the smallest way, to the biggest way. I can be of service by holding the door open for someone, buying a coffee for the person behind me, doing things for friends and family, or helping another struggling alcoholic. There are many ways that you can be of service. If you need ideas check out my blog on being of service.

Evening Wellness Routine

•  At the end of the day, I like to identify the areas where I fell short or could practice the principles better. I do an inventory and see if I need to make amends.

•  Next, I like to make a list of what I did well and acknowledge any areas of growth and victory. Many evenings I do this together with my wife, which greatly improves our family connection and communication.

•  Finding time to disconnect is really important. Putting my phone down, journaling, reading, and reviewing the next day's priorities are all things I do in the evening.

•  Lastly, I make sure that I set the tone for optimal sleep, which means a darkened room and the right temperature. A good night's sleep is vital. A very dark room helps to regulate your melatonin production and has many other health benefits. 

Your IDEAL DAY: Time To Work Wonders

 So what's the takeaway from all of this? By creating consistency and structure at the beginning middle and end of your day you get to keep the focus on 24 hours at a time! Keeping it "one day at a time" will work wonders on your sobriety.

Now you can start your days off fresh – and sober- and live a passionate life of purpose.  Remember, nobody does this perfectly. It's progress, not perfection. In my experience, it works, IF you work it… And I know that YOU are worth it.