20 Distraction Ideas for Early Sobriety

20 Distraction Ideas for Early Sobriety

These can be incredibly helpful during early sobriety to redirect your focus away from cravings or triggers.

 

Here are 20 distraction techniques you can use in early sobriety or Sober October:

 

  1. Exercise: Go for a walk, run, swim, or engage in any physical activity that gets your blood pumping and releases endorphins.
  2. Meditation: Practice mindfulness meditation to calm your mind and reduce anxiety or cravings.
  3. Deep breathing: Take slow, deep breaths to relax your body and mind. Try techniques like the 4-7-8 breathing method.
  4. Read a book: Get lost in a good book or an engaging article to shift your attention away from cravings.
  5. Journaling: Write down your thoughts and feelings, especially those related to cravings or triggers.
  6. Art or creative activities: Engage in drawing, painting, crafting, or any creative pursuit you enjoy.
  7. Listen to music: Create a playlist of your favourite songs or soothing music to lift your spirits.
  8. Play a musical instrument: If you play an instrument, it’s a great way to channel your energy and emotions.
  9. Cook or bake: Experiment with new recipes or bake some treats to keep your mind occupied.
  10. Puzzles: Solve puzzles, play Sudoku, or engage in crossword puzzles to challenge your brain.
  11. Gardening: If you have a garden, spend time nurturing your plants and connecting with nature.
  12. Learn something new: Take an online course or watch educational videos on a topic that interests you, maybe you could learn a new language.
  13. Yoga: Practice yoga to promote relaxation, flexibility, and mindfulness.
  14. Volunteer: Helping others can be a fulfilling distraction. Find a local charity or volunteer opportunity.
  15. Visit a sober friend: Spend time with someone who supports your sobriety and understands your journey.
  16. Clean and organise: Tidy up your living space or tackle a decluttering project.
  17. Watch a movie or TV series: Choose something entertaining or uplifting to pass the time. (Schitts creek always worked for me).
  18. Take a bath or shower: Pamper yourself and focus on self-care – think steam, candles, tunes and peace.
  19. Call or text a friend: Reach out to someone who can provide encouragement and distraction – the SF facebook group will be perfect for this.
  20. Plan for the future: Set goals, create a vision board, or brainstorm ideas for your future to stay motivated.

 

Remember that different tactics work for different people, so it’s essential to have a variety of options at your disposal. Experiment with these distraction techniques and discover which ones work best for you in different situations. Building a toolkit of healthy distractions can be a valuable resource during early sobriety when that evil craving rears it’s ugly persistent little head. – Let me know if you try any of these, or if the list helps!