This routine is designed to balance relaxation, creativity, and self-reflection, supporting your recovery journey while nurturing your passions.
You could be recovering from drugs and alcohol, or you could be recovering from a battle with your mental health.
This routine is simple enough to implement and it’s okay if some days, you skip parts of it. It’s designed to fit into most lifestyles. It requires minimal effort and starts and ends your day with something beautiful.
MORNINGS
When you wake up, have a drink of water ready by your bed.
Take any meds or vitamins with this water when you first wake up.
The best thing to do is have them ready to go on your nightstand, placed there the night before.
Affirmations and Gratitude
Spend 5-20 minutes meditating, saying your affirmation of the day in the mirror, and manifesting peace. Decide on at least 1 thing you are grateful for.
You can do your hygiene routine while you try to think about the positives in life.
Productivity
Set a priority for the day. One word or errand or task that you must get done.
After you’ve chosen a priority, a productive way to start the day is to create a to-do list for the rest of what’s on your mind. Divide these tasks into those you HAVE to get done and those you want to get done if you have extra time. Set realistic goals for the day. It’s okay to rest.
Then start by making the bed and tidying the room a little.
Pack a bag to go to your designated workspace with you.
Creativity
Before you do your hard work, spend a few minutes doing something creative in the mornings. This could be an arts and crafts project, sewing, drawing, painting, or whatever you enjoy. Try to find an activity that will inspire you.
Another option is to write Morning Pages. Write in your journal off the top of your head. The idea is not to write brilliant ideas but to get all your mundane and negative thoughts on the page to clear your mind so that you can face your day when you are more centered and spiritually relaxed. Morning pages will boost your creativity.
So if you’re stressed, just vent to your journal!
If this is too overwhelming, your creativity time in the morning could be just listening to some good music!
MIDDAY/AFTERNOONS
- work on the items from your to-do list and complete all assignments.
- Take frequent breaks and try to get outside in nature on your breaks.
EVENING ROUTINE
Wrap Up the Day
Light Dinner: Have a balanced, light dinner that includes plenty of vegetables, lean proteins, and whole grains. Avoid heavy, greasy foods to ensure a good night’s sleep.
Read something or listen to an audiobook for a while after dinner.
Or, attend a recovery meeting.
Creative Time
Spend some time working on your drawings, fiction, or poetry. This could be a dedicated sketchbook session where you explore different techniques or work on a larger piece. Use this time to express your emotions and thoughts.
You can continue working on a story, brainstorm new ideas, or write short pieces inspired by your drawings. Let your imagination flow without any pressure.
On days where you’re creatively blocked, you can read some more or stream something. If you choose to watch some TV, try to fill your time with shows and movies that have good character development and intriguing plots.
Relax and Reflect
Journaling: Reflect on your day by journaling some more. Write about your feelings, any challenges you faced, and moments of gratitude. This practice can help you process your day and set a positive tone for the next.
Breathing Exercises: Perform a few minutes of deep breathing exercises to calm your mind and body. Focus on slow, deep breaths to enhance relaxation.
Prep to Sleep
Follow a calming nighttime ritual. This could include washing your face, brushing your teeth, and changing into comfortable sleepwear. It could also include thoughtful prayer and devotionals. Consider using soothing scents like lavender to enhance relaxation.
Yoga Session: Focus on restorative and relaxing yoga poses, such as child’s pose, legs up the wall, and gentle twists. Yin yoga practices are great for preparing to sleep. This helps in releasing tension from the day and preparing the mind and body for rest. Here are some yoga flows if you’re looking for inspiration.
Have a drink of water and take your medications.
And then set out your water and meds for the next morning.
Try to get into bed and turn out the lights by midnight.
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