Lifestyle and Habits

Because true healing isn’t just about stopping something harmful – it’s about starting something better.

When we think of recovery from addiction or mental health challenges, we often picture therapy sessions, medication, or 12-step meetings - and those are all key components. But there's another layer to recovery that’s just as crucial: the daily habits and lifestyle choices we make.

The impact of lifestyle and habits on the journey of recovery from addiction and mental health illnesses is profound and far-reaching. While professional treatment (like therapy, medication, and rehab programs) plays a critical role, the day-to-day choices people make - how they eat, sleep, move, connect, and cope - can deeply influence the pace, depth, and sustainability of recovery.

Recovery isn’t just about willpower - it’s about healing the brain and the body.

Habits are automatic behaviors that are formed through repetition and reward. They live in a part of the brain called the basal ganglia, which is involved in motor control, emotions, and procedural learning. Once a habit is formed, the brain uses less energy to perform that action - good or bad.

Habits are powerful. Whether it’s reaching for a drink after work or scrolling social media late into the night, our brains are wired to repeat behaviors that offer relief - even if that relief is temporary.

According to Pulitzer Prize winning author Charles Duhigg “The Power of Habit”, here’s how it works:

• Cue: A trigger, like stress or boredom

• Routine: The behavior, like using or isolating

• Reward: Temporary relief, escape, or a “high”

This is called the habit loop, and once it’s formed, our brains run it on autopilot. As I learned in recovery, habits are often replacements for maladaptive coping tools. Which is why replacing self-destructive patterns with healthy strategies is essential.

The good news is the brain is incredibly adaptable. It can heal. But it needs consistency, safety, and repetition to rebuild itself. Through something called neuroplasticity, we can retrain our minds. That means replacing harmful routines with healing ones - without losing the rewards, like connection, calm, or purpose.

Lifestyle habits can include who you surround yourself with and how you interact with others. In recovery, it is fundamental to avoid toxic environments, ie: changing where you spend your time, and with whom, in order to help protect your mental and emotional health. Which is why support groups (e.g., AA, NA, SMART Recovery) that offer community, accountability, and shared experience are key.

In programs like SMART Recovery, participants learn to identify triggers and replace habits using cognitive-behavioral strategies (CBT). People often report success when they:

• Create structured daily routines

• Replace substance use with exercise or journaling

• Engage in community

Building a supportive routine is essential on the path to recovery. When we set regular sleep patterns and daily schedules, it helps create a sense of stability. This structure can reduce feelings of chaos, enabling us to focus on our healing. Additionally, engaging in hobbies or activities we love can bring joy back into our lives. Whether through painting, gardening, or playing an instrument, these enjoyable practices help foster a sense of accomplishment throughout the difficult recovery journey.

Social connections play a vital role in recovery from addiction and mental health issues. Surrounding ourselves with understanding and supportive friends reminds us that we are not alone. Expressing our feelings and sharing our experiences with others can help relieve the weight of our struggles. Participating in group activities, whether in person or online, can foster new friendships. These connections can inspire us to stay committed to our recovery goals and provide encouragement when we face difficult moments along the way.

Recovery isn’t just mental, it’s physical too. Lifestyle changes support recovery by healing the mind-body system.

• Exercise: Regular movement releases endorphins and helps reduce cravings.

• Nutrition: A balanced diet replenishes nutrients depleted by substance use or stress.

• Sleep: Quality rest restores emotional stability and brain function.

• Mindfulness: Practices like meditation improve self-awareness and reduce impulsive behavior.

Simple choices, like regular exercise, can boost our mood and energy levels. When we engage in physical activities, our bodies release endorphins, which help lift our spirits. Likewise, nourishing ourselves with healthy foods not only fuels our bodies but also supports our mental clarity. Making these positive changes can create a ripple effect, helping us feel empowered and ready to face the challenges of recovery.

Mindfulness and self-reflection are critical components of maintaining recovery. Taking time each day to practice mindfulness - whether through meditation, journaling, or simply going for a walk - encourages us to stay present in the moment. This practice helps us recognize triggers and urge responses before they escalate. Embracing self-reflection allows us to understand our feelings better, making it easier to manage stress and avoid unhealthy habits. Ultimately, cultivating a mindful approach can enhance our resilience, guiding us through tough times in our recovery journey.

New habits help rebuild the prefrontal cortex, the area responsible for decision-making, impulse control, and emotional regulation - functions that addiction and chronic stress impair. Incorporating small, positive changes into our daily lives can significantly aid in recovery. This might include setting aside a few minutes each day for gratitude, focusing on what we appreciate rather than what challenges us. Simple actions like lighting a scented candle, taking a warm bath, or enjoying a good book can contribute to our overall sense of well-being.

These changes might seem small at first - but over time, they become the foundation of a new, healthier normal. Real change happens slowly. Habits form over weeks or months, not overnight, but each healthy choice makes the next one easier. Changing your habits isn’t easy. But every time you choose a morning walk over a cigarette, or a phone call over isolation, you’re reshaping your brain. You’re sending yourself a message:

“I deserve better, and I am capable of change.”

Recovery is more than quitting a substance or treating a diagnosis - it's about rebuilding a life. Healthy lifestyle choices aren’t a magic cure, but they form the foundation for sustainable healing, offering tools to improve emotional regulation, strengthen the brain's resilience, and build a fulfilling, purpose-driven life.

Recovery is a process, not a moment. And while therapy, medication, and support are essential, it’s the small daily wins - the care you show yourself, the people you reach out to - that build the foundation of long-term healing. In recovery, it’s not just about quitting - it's about becoming someone new, through small daily choices. When you change your habits, you don’t just change your behavior - you change your life.

Sign up for my newsletter to get more content like this delivered straight to your inbox! Subscribe

I'd love to hear from you! Please leave any questions, comments, or insights in the comments section below.