- Be sure to start each day with a clean home or room
- Get rid of cash and paraphernalia
- Daylight is important so open your windows to let the sunlight come in
- Keep your refrigerator well stocked with healthy snacks, fruits, and vegetables
- Post your recovery intentions somewhere you look every day
The Details in YOUR Plan
Making a plan to quit is one the most critical components to your success in obtaining sobriety. Depending on your situation, this plan may take hours or days to complete but you cannot skip this step. You must plan carefully and logically. Start by writing things down.
On Monday we shared 5 tips to help get you started.
- Stop purchasing large amounts of drugs or alcohol. Make it hard on yourself.
- Get rid of all paraphernalia. Trash it.
- Schedule a day to deep clean the space you normally get high or drunk in.
- Tell somebody about your plan.
- Pick a date and mark it on your calendar.
We also talked about your mindset and how important it is to not self-sabotage. This means that you need to think ahead. Think about anything that might get in your way and how you can overcome it.
Your biggest barrier
Today, we are going to talk more about specific details when making your own plan. First, start with your biggest barrier. For some people it might be family. Other people it might be work or school. How can you make this work? Do you need to ask for help? You might need to take time off of school or work for detox. You might not have that choice. Do you need to wait for a vacation perhaps? Whatever your biggest barrier is, tackle that first.
The details
Once you have tackled your biggest barrier, you will need to think of all the little details. Think about how you can structure your days. Your days need to be filled with back up plans. You may think about getting more entertainment like movies, music, games, etc. Who will you call for support? What can you do if you have a craving? You will need to have structure and a solid plan for each day.
Sleep, food, and exercise
You might not think these three things matter but I can tell you they matter a lot. You will need to make sure you are not getting too much or too little sleep. Sleeping during the night and staying awake during the day can be really helpful. Make sure your diet is well balanced. Try to stick to whole foods as much as possible and limit the amount of sugar you are consuming. And, don’t forget to exercise. If you are not used to getting a lot of exercise challenge yourself to try something every single day, even if it’s just walking around the block. Getting outside, rain or shine, can help stabilize your mood.
We want you to be successful with your plan and that’s why we believe it’s important to think things through before making the decision. The stronger plan you have, the more successful you will be.
Why Proper Planning is Important
Today we are continuing to talk about making plans to quit. Making a plan to quit may seem very daunting. Sure, some people may tell you to suck it up or to just do it. We know it’s not that easy. In order to be successful, proper planning must take place.
The first thing you need to do is take a look at all the times you tried to quit. Why were those ventures unsuccessful? What got in the way? These barriers can range from support to work or even just being in the wrong program. How was your mindset?
Now think of ways you might self-sabotage. Self-sabotage is when you create barriers that force you to fail. For example, you might accept a wedding invitation to an open bar, knowing you are vulnerable. This time, think of everything that might get in the way and come up with a solution. One solution to this example is to attend the wedding with a sober friend or simply not go.
Do you ever watch those TV shows where a family does an intervention and within 24 hours the addict is admitted to a rehab facility? That’s not reality. For most people, up and leaving right this moment is not even an option. With proper planning, you can do it. You can even do it without checking yourself into a facility.
We cannot stress enough how proper planning is an absolute must. Create your own plan. Do you think it would be better to quit cold turkey or taper down? Remember, everyone has a different situation. What about family, friends, work, or school?
Making plans to quit will not be easy but it is absolutely necessary. And guess what? Follow your own plan and you might be surprised. Don’t get discouraged about bumps along the way. Remember, you can always start again.
Do Genetics Play a Role in Addiction?
This topic of how genetics and addiction factor in together has been a constant debate. While there is much research that links a genetics and addiction it is important to know that not everyone who is predisposed for mental disorder such as addiction will become an addict. Addiction is not a purely biological result but rather a bio-psychosocial result. While biology certainly is a huge influence in determining one’s fate, psychological factors as well as social factors play into the equation. For example, even those without a biological predisposition can become an addict. The disease model of addiction is one to consider yet there are other models of addiction that prove otherwise.