How Can Making My Bed Impact My Day?

Having a sense of structure is one of the pillars of recovery that many treatment programs can teach you. Structure means that you know what to expect from your daily schedule, your relationships, and your environment. Your daily routine can set up the structure of your day and give you a sense of stability.

Routines can help you alleviate anxiety, since you will know what to expect during your day. For many of us, our routine begins in the morning with the simple act of making our bed. Can making your bed each morning have a profound impact on your day?

Building Positive Momentum

You have most likely heard the famous Chinese proverb along the lines of “a journey of a thousand miles begins with a single step.” How you start your day can build positive momentum to push you through the day’s tasks and challenges. Making your bed each morning can be the first item that you cross off your daily “to-do” list.

You can start each morning with one accomplishment before moving on to other tasks. Building momentum always begins with taking the initial step in a positive direction. Starting your day by creating a comfortable and neat personal space can set you up to make more positive decisions throughout your day.

When you are trying to build positive habits, you may find that starting small is the pathway to success. You might be overwhelmed when beginning recovery. Making changes can be hard for anyone. Many people find that they build momentum to achieving greater long term goals by starting off with completing smaller, simpler tasks.

If you feel that you are struggling with finding motivation, begin with setting a goal to make your bed each morning this week. You might be surprised how this one task can improve your motivation.

The Two-Minute Rule

The principle of the “two-minute rule” is similar to making your bed each morning. You are minimizing your expectations to finish one simple task with ease and without a huge time commitment. Making your bed tricks your brain because your expectations are not demanding.

Often, once you make your bed, you will feel better completing this task and will carry this momentum into your day. You start your day off with a positive chain reaction. Let’s explain the “two-minute rule” in more detail. When beginning a new habit or goal, some of us use the “two-minute rule.”

This rule can help you manage your expectations while setting new goals. When setting new goals, people often set their expectations too high and set themselves up for failure. To incorporate the “two-minute rule” into your routine, set the expectation that you will work on each of your goals for only two minutes at a time.

Similar to making your bed, this can set off a positive chain reaction to propel you forward in achieving new goals. For example, let’s say you want to work out each day. If you set your expectations too high, like working out for one hour each day, you might set yourself up for failure.

However, if you set your expectations lower, like exercising each day for at least two minutes, you trick your brain into starting because the demands are low. Often, getting started is the hardest part of any new habit and the “two-minute rule” tricks us into getting started with ease. Once you start engaging in a task, you will most likely find that you exceed your goal of two minutes.

The Importance of a Neat and Clean Environment

Making your bed is also one way that you can have control over the neatness of your immediate environment. When you begin recovery, you may feel like your life is chaotic and out of control. By making your bed, you have improved at least one thing in your home that can make you feel refreshed and in control.

Keeping a neat and clean home can also help you feel more relaxed. If you are looking around at a messy room or a disorganized home, you may feel anxious. You may find relaxing to be difficult, which will have a negative impact on your overall wellness.

Being able to come home to a nice, restful home is a gift that you can give yourself. Start today by simply making your bed. You will be surprised at the impact it has on your day.

Accountability is one of the pillars of recovery used by many treatment programs. By holding ourselves accountable, we put hard work into making ourselves better through the recovery process. Sometimes, we may feel like the work involved is insurmountable. Often, this is because we have set our expectations too high. By completing simple tasks like making our bed each morning and using the “two-minute rule,” we can build up the positive momentum we need to get through the rest of the day. Beginning your morning by completing one simple chore can have a profound and immediate impact on your mood and overall well-being. Setting up a welcoming and comfortable home environment will help you feel more relaxed and in control. At Camelback Recovery, we ask our participants to make their beds each morning as they begin a structured routine in daily recovery. We emphasize the importance of setting realistic expectations for positive growth and change. Call us today at (602) 466-9880 to begin your first steps to recovery!


Community: Finding Your Tribe in Recovery

Recovery from addiction can be difficult. We may need to distance ourselves from those who enable our addictive behaviors. Due to this separation, we might feel alone during a time where we may need the support of others the most. When you are in recovery, you can find a new sense of community among your peers. Your peers can help you fulfill your needs of belonging and teach you healthy ways of building new relationships.

Your peers can also teach you new ways of having fun without engaging in addictive behaviors. Finding a new “tribe” in recovery can help you feel less alone and less isolated. Remember that you are not alone. You now belong to the greater community of all those in recovery, where a helping hand is always nearby!

Replacing Unhealthy Relationships with Healthy Ones

Much of the recovery process involves replacing old, unhealthy behaviors with new, healthy ones. Relationships are also important to our recovery, and we may need to seek building healthy relationships. Healthy relationships can give us the support and understanding that we need while going through the emotional process of recovery and healing.

One way to start building healthy relationships is by looking to your peers in recovery. Your peers are also making changes in their lives and may have similar goals in recovery. Finding a common ground or similar interests is one of the fundamental steps to building any relationship. Peers in recovery already share many things, such as common backgrounds, similar struggles, and comparable goals for wellness.

Recovery treatment programs and sober living homes foster a sense of community by bringing people together with the common goals of making their lives better and changing their lifestyle habits. The common bond of those in recovery gives us a sense of belonging and fulfills our need to find people from a familiar “tribe.” We share stories, express emotions, and help one another with our goals.

Community is one of the pillars of many recovery programs. By supporting one another, peers build their own sense of community to ease the feelings of isolation and loneliness that can accompany recovery from addiction. Peers in the same recovery program help to hold one another accountable toward achieving common goals. We may feel bad that we have to “replace” some of our friends.

Some people have been in our lives for many years and will forever be a part of our stories. Unfortunately, sometimes our closest friends do not respect our desire for change and may enable us to continue our addictive habits. Change can be difficult for anyone, and our friends may have a tough time seeing us change, even when we change for the better.

They may also be struggling with their own addictions and might fear that they are losing a “partner-in-crime.” They may also enable your behaviors to maintain their own sense of belonging. When you notice that your friendships are not helping you change to build a better life, you may need to walk away from them. While saying good-bye and letting go of these people may be difficult, your fellow peers in recovery may have felt the same sense of loss.

Your peers might be able to relate to the pain of losing friendships that you have built over the course of a lifetime. During recovery, you are not alone and you have the chance to rebuild a sense of community with others, who will support you in your goals.

Defining a Recovery Community

A community can be defined as a group of people sharing common interests that live within the same area. In recovery, our definition of a community may extend outward beyond a specific place or region. Often, those in recovery consider themselves to be part of a larger network of all others in recovery.

We may find people in our community or “tribe” on online recovery groups or in our support groups, like Alcoholics or Narcotics Anonymous. Most recovery support groups consider themselves to be a part of a larger group of individuals attending groups across the nation.

We may also meet community members during stays at long-term treatment homes. Community in recovery can consist of a sense of being part of a larger group within the entire country or being part of a smaller group of supportive individuals within your hometown.

Remember that there are many others out there with similar struggles and challenges as you who can help you find the resources and the support that you need to continue with your recovery.

One of the most difficult aspects of growth and change is realizing that we may need to let go of some unhealthy relationships. Sometimes, these relationships keep us stagnant and prevent us from achieving our life goals. We may feel lost or alone when beginning recovery, as we may be cutting ties with people we have known for years. Long-term treatment programs and sober living homes can help you foster a sense of community during your recovery. Many programs emphasize the feeling of community among all those in recovery. You are not alone in your recovery and others are willing to help you with the process. At Camelback Recovery, we have a structured home environment with individuals learning to cope with similar issues as you. Through our common goals, we cultivate a sense of community among the peers within our home. Call us today at (602) 466-9880 for more information!


Learning by Teaching: Mastering Your Recovery

One of the best ways to master a subject is to teach what you have learned to others. In addiction and trauma recovery, we often build support networks and engage in group meetings to share our experiences. Our wisdom can then be passed on to others, who may be at the beginning stages of recovery. We can also help those experiencing setbacks and regression or seek to learn more to continue self-improvement.

Teaching others forces us to thoroughly evaluate our recovery journey, accept the mistakes we have made as “teachable moments,” and re-learn what we already know. During early recovery, you may be asked to lead a group therapy session in an outpatient program or a 12-step meeting at your homegroup. The following steps can help you create a compelling experience for both you and your peers in recovery: reflect on personal experiences, select a topic, and create learning objectives and goals.

Reflecting on Personal Experiences

The first step is taking some time to be introspective and reflect upon your own experiences in recovery. One of the most important aspects of a group session is the comradery of individuals helping one another in a shared experience. In peer support groups, the group leader often has personal experiences in their recovery, which can help shape the direction of a group session.

When you enter the final stages of learning recovery skills and coping mechanisms, teaching others provides an excellent opportunity for you to reflect on the hard work that took you this far. You should feel proud of yourself for being asked to lead a group! It reflects the time and effort that you have put into self-improvement and teaching others is a great honor.

Begin to reflect on your experiences by journaling about them. If you have been journaling, take some time to review your past entries. Talk with others about the changes they have seen in you during your recovery. Start to think about your own experiences and the lessons that you have learned along the way. Keep the following in mind as you reflect:
View past mistakes and regrets as “teachable moments.” Life is about growth, and making mistakes is just a part of the growth process.

Think about what personal experiences you are comfortable discussing with a group and which ones you are not comfortable sharing. Everyone differs in how comfortable they feel sharing, and that is okay! You are sharing the lessons learned and do not have to divulge all the details if you do not feel comfortable doing so.

Selecting a Topic

Now that you have taken time to reflect on past experiences, the next step in teaching is selecting a topic. A topic can be broad (examples: “recovery,” “trauma,” or “addiction”), or specific (examples: “how to create a personal mantra,” “identifying personal triggers,” or “impacts of nutrition on mental health”).

While broad topics can be great to create an open forum of discussion, specific topics often work best for creating an effective group or teaching session. Think about the lessons you have learned during recovery and what coping mechanisms helped you get through those tough times. When selecting a topic, also consider the following:

  • What are you good at? What issues would you consider yourself to be an expert on?
  • What is the most important lesson you have learned in recovery?
  • What things are you most passionate about? These could be specific coping strategies, like journaling or mindfulness, or hobbies, such as music, art, hiking, or sports that have helped you personally in your recovery.

Creating Learning Objectives and Goals

Once you have selected your topic, decide on your learning objectives and goals. Objectives and goals will help you focus your material and your discussion points. Ultimately, what is it that you would like your peers to leave the session knowing? What skills would you like your peers to learn? What additional tools will they be able to try to aid in their recovery? Consider some of the following tips when creating learning objectives:

  • Be specific –this will help you focus when leading your session. Your peers will benefit more when knowing the
  • learning objectives beforehand. Being specific will also keep the group from straying off-topic.
  • Think in terms of action and skill-building –what will your peers be able to do with this knowledge?
  • What mistakes from your past are now “teachable moments” that your peers can learn from?
  • What are some things you know now that you wish you knew earlier in your recovery?

Some examples of learning objectives include:

  • “After this session, peers will be able to list their top five trauma triggers.”
  • “Peers will learn how to write a daily gratitude journal.”
  • “Following today’s group, peers will understand the importance of creating a routine and will be able to create their daily schedule.”

Remember to pat yourself on the back for coming this far in your recovery and be proud of what you have accomplished! You are now able to help others on their recovery journey.

Finding your place in the recovery community can be scary and confusing. The world of meetings, groups, therapy, etc. can all feel overwhelming without a good starting point. At Camelback Recovery, you’ll find a sober living community ready to provide you with the tools you’ll need on the journey to sobriety. If you’re ready to get sober, it’s time to lean on the experience and strength of others who have come before you. Through a holistic recovery program, you can heal spiritually, mentally, and physically – you just need the time to do so. At Camelback Recovery, you’ll find the community you’re looking for and the experienced guidance you need. Give us a call at (602) 466-9880. Getting sober isn’t easy, but it can be an exciting period of your life, filled with transformational experiences and incredible growth.