The renowned American philosopher and psychologist William James once said, “All our life, so far as it has definite form, is but a mass of habits.”
Think about this statement. It captures the profound influence that habits hold over our lives. Now, think about habits in the context of addiction recovery. Recovery from addiction means unlearning and relearning everything in your life up to this point. Healthy habits replace destructive ones, completely overhauling lifestyle and mindset.
Understanding how habits play such a pivotal role in the recovery process is the first step. The next step is learning how to implement and maintain them.
Understanding Habits and Their Power
Habits are what we do subconsciously on a day-to-day basis. They are behaviours or patterns that we repeat without thinking about them. There is science behind this. Habituation, according to the American Psychological Association, refers to the process of “growing accustomed to a situation or stimulus.”
This means that, at first, the behaviour or activity requires conscious effort and feels challenging. However, as we repeat this behaviour consistently, our brain starts to recognize the pattern and integrate it into our subconscious mind.
According to Charles Duhigg, author of The Power of Habit, habits consist of a three-part loop: the cue, the routine, and the reward. This loop explains how habits are created and maintained.
In the context of addiction, habits are the anchor of the addiction cycle. The cue may be feelings of anxiety, the routine may be consuming the substance of choice, and the reward may be feeling euphoria or relief from discomfort. Breaking free from addiction means disrupting this cycle and replacing it with a healthy routine that fulfils the same needs without the negative consequences.
The Role of Habits in Addiction Recovery
Replacing Destructive Habits
It sounds simple, but just because it sounds simple doesn’t mean the process is: one of the most critical aspects of addiction recovery is replacing destructive habits with constructive ones. A study published by the National Library of Medicine highlights that incorporating new routines that align with personal values and goals can significantly reduce the risk of relapse.
For example, someone who drinks alcohol to relieve stress may take up meditation, exercise, or a hobby that offers relaxation without the harmful effects of alcohol. This approach helps break the habit loop of addiction while promoting a sense of purpose, both crucial for long-term recovery.
Creating Structure and Routine
A structured daily routine is typically the cornerstone of many addiction recovery centres. This is because regular schedules and predictable routines create stability, reduce anxiety, and help clients develop new habits. Structured routines helps prevent idle time that often leads to cravings and relapse.
By filling their days with meaningful activities and responsibilities, individuals in recovery can create a sense of normalcy and control, two factors that are often lost in the chaos of addiction.
Building Resilience
Resilience is the ability to bounce back from adversity and is critical to addiction recovery. Developing healthy habits such as regular exercise and plenty of rest not only enhances physical and mental resilience, but it makes coping with stresses and challenges much easier.
The National Library of Medicine published a meta-analysis that found that regular physical activity was associated with lower levels of anxiety and depression among those in addiction recovery. It also contributed to reduced cravings and relapse rates.
Practising Mindfulness and Habitual Thinking
Mindfulness, the practice of being fully present in the moment, serves a powerful role in changing habitual thinking patterns that contribute to addiction. Research has consistently shown that mindfulness-based interventions are effective in preventing relapse by helping individuals become more mindful of their thoughts, emotions, and triggers.
Practising mindfulness allows individuals to recognize the cues and cravings that lead to substance abuse and respond to them deliberately and thoughtfully.
Understanding the Influence of Social Habits
Social habits and environments significantly impact addiction recovery. The people we associate with and the social activities we engage in can either support or undermine our recovery efforts. Research published by the NIH found that individuals who regularly attend support group meetings were more likely to maintain sobriety than those who did not.
Additionally, the concept of social habits extends to a broader environment. Surrounding oneself with others who value sobriety is key to fostering positive habits. Those who make a conscious effort to change their social circles and engage in sober activities are significantly more likely to maintain their recovery compared to those who don’t.
The Science of Habit Formation and Neuroplasticity
It’s one thing to read research on the importance of habits in addiction recovery, but it’s another to understand the science behind it. The brain’s neuroplasticity, or its ability to reorganise itself by forming new neural connections, plays a crucial role here.
This plasticity is particularly intriguing as it relates to addiction recovery because even deeply ingrained habits can be replaced with enough persistent effort and practice. In this video published by the National Council for Mental Wellbeing, Dr. Nora Volkow, director of the National Institute on Drug Abuse (NIDA), explains that while addiction can cause profound changes in brain function, the same brain can adapt and recover.
If you’re interested in reading more about neuroplasticity, check out these articles:
- Drugs, Brains, and Behavior: The Science of Addiction
- Biology of Addiction
- Brain Plasticity in Drug Addiction: Burden and Benefit
Practical Strategies for Developing Positive Habits in Recovery
1. Start Small and Be Consistent
Developing habits seems overwhelming for most, but the key is to start small. Instead of attempting to overhaul your entire lifestyle overnight, focus on one or two manageable changes at a time. If your goal is to improve your physical health, start with a short daily walk and gradually increase the duration and intensity. BJ Fogg, author of Tiny Habits is right when he explains that making small, incremental changes is much more likely to lead to lasting behavioural change than attempting to change everything at once.
2. Use Positive Reinforcement
Positive reinforcement is a powerful tool in forming habits. Rewarding yourself for sticking to a new habit will strengthen the behaviour and increase its repetition. Rewards can be simple, but they should be personalised to you. For example, if the habit you are working on is attending a 12-step meeting during the week, reward yourself with a favourite activity or spend time with loved ones. Those who use positive reinforcement are more successful in maintaining those behaviours over time.
3. Track Progress
It may seem like your habits aren’t changing, that is unless you deliberately track your progress. Keeping track of your progress will help maintain your motivation and give you a sense of accomplishment. Some people find it helpful to keep a journal or use an app to monitor their daily habits and see real progress. Goal setting and self-monitoring are effective strategies for supporting behavioural changes and maintaining long-term recovery.
4. Seek Social Support
Building habits is much easier when you build a support network. Choose friends, families, and peers who understand and encourage your recovery efforts. Social support not only gives you motivation and accountability but also offers a sense of connection and belonging. Feeling “a part of” something greater enhances self-esteem and provides the emotional support necessary to navigate the ups and downs of recovery.
5. Give Yourself Compassion
Self-compassion is also necessary when you are building habits. Treating yourself with kindness and understanding can help manage stress and reduce the likelihood of relapse. Ask yourself, “is this the way I would treat a friend who I loved?” If the answer is no, work on how you treat yourself. Habits take time to develop, so give yourself the same grace that you would give someone else.
Overcoming Challenges while Maintaining New Habits
No doubt, challenges will come along the way. Understand that setbacks are opportunities for growth rather than failures. Learning from obstacles and using them as a springboard for strengthening new habits can significantly enhance long-term recovery outcomes.
It’s important to remain flexible and adapt new habits as circumstances change. Life is dynamic and being open to modifying routines and troubleshooting what is not working is key to staying sober over the long term.
Summary
Addiction recovery is profoundly influenced by the habits we cultivate. By understanding the power of habits and actively working to replace destructive behaviours with constructive ones, individuals can lay a strong foundation for long-term recovery.
We continue to learn more about the science of habit formation and the brain’s incredible capacity for rewiring and change. The research shows that habits are not just bordering the recovery process—they are at its very core. By embracing habit changes with patience, persistence, and self-compassion, you can reclaim your life from the grip of addiction and build a new future full of health and hope.
How Can Centres for Health & Healing Help?
At Centres for Health & Healing, we prioritise your well-being and our goal is to help you transform your life. Our holistic programs are designed to support you every step of the way in a safe environment. We offer a range of treatment options that include group therapy, trauma-informed treatment, individualised therapy, and aftercare support, all aimed at helping our clients build the habits that translate into long-lasting recovery.
Reach out to our compassionate team today and let us help.
