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


Here are 20 distraction techniques you can use:


Exercise: Go for a walk, run, swim, or engage in any physical activity that gets your blood pumping and releases endorphins.


Meditation: Practice mindfulness meditation to calm your mind and reduce anxiety or cravings.


Deep breathing: Take slow, deep breaths to relax your body and mind. Try techniques like the 4-7-8 breathing method.


Read a book: Get lost in a good book or an engaging article to shift your attention away from cravings.


Journaling: Write down your thoughts and feelings, especially those related to cravings or triggers.


Art or creative activities: Engage in drawing, painting, crafting, or any creative pursuit you enjoy.


Listen to music: Create a playlist of your favourite songs or soothing music to lift your spirits.


Play a musical instrument: If you play an instrument, it’s a great way to channel your energy and emotions.


Cook or bake: Experiment with new recipes or bake some treats to keep your mind occupied.


Puzzle games: Solve puzzles, play Sudoku, or engage in crossword puzzles to challenge your brain.


Gardening: If you have a garden, spend time nurturing your plants and connecting with nature.


Learn something new: Take an online course or watch educational videos on a topic that interests you.


Yoga: Practice yoga to promote relaxation, flexibility, and mindfulness.


Volunteer: Helping others can be a fulfilling distraction. Find a local charity or volunteer opportunity.


Visit a sober friend: Spend time with someone who supports your sobriety and understands your journey.


Clean and organise: Tidy up your living space or tackle a decluttering project.


Watch a movie or TV series: Choose something entertaining or uplifting to pass the time. Take a bath or shower: Pamper yourself and focus on self-care.


Call or text a friend: Reach out to someone who can provide encouragement and distraction, the facebook group will be perfect for this.


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.

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