5 Practical Tips for Early Recovery

Starting a journey of recovery can feel like scaling a mountain barefoot. Early sobriety is hard, but it IS possible. Just think- you're reading something right now that was written by someone who once had to start her day with a needle in her arm.  
 
Those first few months of recovery are often riddled with self-doubt, emotional overwhelm, and the constant temptation to go back to familiar but destructive habits. However, it is also the most transformative phase of the process. Here are five simple, practical tips to make early recovery easier for those who feel mentally stuck or are still in the grasp of addiction. 

1. Start Small, Aim for Progress, Not Perfection 

Early recovery can be overwhelming if you try to tackle everything at once. It can be overwhelming just doing a small new thing. Instead, break your days into manageable pieces and set small, achievable goals. These can be as simple as: 

• Drinking enough water to stay hydrated.  (This is just a small way that we can help our bodies heal from the abuse, neglect and drug after effects on our bodies. It may seem insignificant, but it is soooo important!)

• Getting out of bed and taking a short walk. This will increase your self-confidence, boost your mood and release negative feelings all in one.

• Journaling one sentence about how you feel.  Just start with one sentence. It’s like baby steps.

• Say a short prayer when you wake up. (God doesn’t mind that prayer makes you feel uncomfortable, or that you feel like you can’t do it right. Just start somewhere. “Hey God, I don’t know what to do. Can you help me, today?”) 

Success in these small tasks can build momentum and boost confidence, making the bigger challenges seem less daunting.  

2. Create a Daily Routine 

Addiction often thrives in chaos, and early recovery benefits from structure. Establishing a routine can provide stability and predictability. It doesn’t have to be rigid or feel like a chore- start with basic elements like: 

• Waking up and going to bed at consistent times. (YES, I KNOW. It took me almost a year to get this part down, but nothing good ever comes over night. Working towards over recovery is a lifelong journey. I know you’re having trouble sleeping, I know you’re having trouble getting out of bed. Just. Do. It. Please. I promise you, you can. Lay there for hours if you have too, but eventually, your body will understand that there are times where you will wake, and times where you will lay. Your routine is not as far off as it feels. I 100% recommend keeping up with doctor's appointments at this time to help. Sleep medications, anti-depressants or mood stabilizers are more than necessary. Don’t let anyone make you feel bad for it, either! 

• Setting aside time for meals, mindfulness, or hobbies. Consistent, regular meal times, meditations times and self-care/hobbies are VITAL to your body healing. On the hard days, just do what you can! 

• Scheduling moments for relaxation or connecting with supportive individuals. REST IS VITAL FOR RECOVERY! (This doesn’t mean becoming a couch potato, either) 

A simple routine can help quiet the mental noise and reduce the urge to return to old habits. 

3. Find a Support System 

No one should navigate recovery alone. Surround yourself with a support network of people who understand and encourage your journey. This could include: 

• Attending group meetings like AA, NA, or other recovery communities. I’ve attended all of these, and my personal favorite has been Celebrate Recovery. Try them all out, spend a few weeks going to each regularly, see what works for you! There is no right or wrong way to build your support system. I LOVE church, too! I started going regularly, even before I truly understood what I was hearing or believed fully. It was my saving grace.  

• Reaching out to a trusted friend, family member, or mentor. At first, you may not have many of these...but I can promise you, most of who you find in recovery will be more than happy to listen to you...its our duties. Find someone who knows someone, go to a meeting or a church I promise, we are out here waiting with open hearts and ears to listen. We want to see you LIVE!  

• Seeking professional guidance from a counselor or therapist. 

Even a single supportive conversation can provide a lifeline when you're struggling. YOU ARE NOT ALONE. I PROMISE. I know you feel that way, but those negative thoughts aren’t truth- they are a symptom of the abuse that our brains suffered through in our addictions. Your help will only come when you begin the strides yourself, we are waiting for you.  

4. Practice Self-Compassion 

Recovery isn’t a straight path, and setbacks can feel discouraging. Instead of beating yourself up, practice self-compassion. Remind yourself: 

• Healing is a process, and you’re allowed to make mistakes. Stay humble, be realistic. 

• You’re stronger today than you were yesterday, even if it doesn’t feel like it. 

• Taking one step forward, no matter how small, is progress. 
   
  My first 6 months felt like a blur. I cried alot, I was moody, I couldn’t see my kids ofter, I felt like the world was moving on without me...but you know what? I made it through...and I found God. And if that’s not your thing yet, that’s ok. Just stay sober. Don’t go back. You are doing just fine, even when all you feel is internal chaos. 

5. Focus on What You Can Control 

In early recovery, it’s easy to feel overwhelmed by things outside your control. Redirect your energy toward what you can control, such as: 

• Your environment: Remove triggers like alcohol, drugs, or other reminders of your addiction. 

• Your mindset: Practice gratitude by naming one thing you’re thankful for each day. 

• Your actions: Choose small, healthy behaviors that align with your recovery goals. 

Focusing on controllable factors can empower you and reduce feelings of helplessness. 

Early recovery is tough, but it’s also a powerful step toward reclaiming your life. YOU CAN DO IT!!! 
 
By starting small, creating structure, building a support system, practicing self-compassion, and focusing on what you can control, you’ll make this challenging time more manageable. Remember, every step forward—no matter how small—is proof of your strength and determination. You’ve got this. 

What strategies have worked for you in early recovery? Share your thoughts or tips in the comments below to help others who might be struggling.