In Early Recovery? 5 Tips to Complete Your First 90 Days Sober

Okay, so you’ve made the decision to get sober – congratulations! That first 90 days are a huge milestone in your recovery journey, and if you’re reading this, you’re probably looking for ways to make sure you get through it. Let me tell you: it’s not easy, but it’s totally worth it.

During those first 90 days sober, you’ll encounter some serious challenges: the boredom, the emotions, the cravings, the triggers. But trust me, if you put in the work and follow some simple strategies, you’ll not only survive those first few months—you’ll thrive.

I’m here to share five tips that helped me (and so many others) get through those tough first 90 days. Ready? Let’s dive in.

Tip 1: Managing Boredom in Early Recovery

Let’s face it—when you first get sober, the world can feel really boring. If you’ve been using substances for a long time, they might’ve been your go-to solution for every moment of boredom or stress. Now, without that crutch, you might feel like you’re stuck with nothing to do.

But here’s the thing: boredom doesn’t have to be your enemy. It’s just a signal that it’s time to get creative and find new ways to fill your time.

How to Manage Boredom in Sobriety

1. Explore New Hobbies: Have you ever wanted to learn how to cook, play an instrument, or start painting? Now’s your chance! Find something that lights you up and dive into it. You’ll be surprised how much satisfaction you get from trying something new.
2. Get Moving: Exercise is a game-changer. Whether you’re into yoga, running, or just walking around the block, moving your body releases endorphins that will make you feel a lot better. Plus, it’s a great way to burn off some of that extra energy.
3. Volunteer: Feeling useful and connected can be a huge boost in recovery. Volunteering not only fills your time, but it also gives you a sense of purpose and helps you build new, positive relationships.
4. Dive Into Books or Podcasts: There’s a ton of recovery literature and self-help podcasts out there that can inspire and educate you. Not to mention, it’s a good way to keep your brain sharp and focused. Check out this list of inspirational sobriety quotes for some extra encouragement.

For more on how to beat boredom, check out this article from Psychology Today.

Tip 2: Managing Your Emotions in Recovery

When you’re sober for the first time in years, you’re going to feel everything—the good, the bad, and the downright uncomfortable. All the emotions you’ve been numbing with substances? Yeah, they’re going to show up in full force.

But don’t panic. It’s totally normal. And learning to manage these emotions is a key part of staying sober long-term.

Tips for Managing Emotions in Sobriety

1. Try Mindfulness: Being present with your emotions is super important. Mindfulness meditation can help you step back and observe your feelings without reacting to them. Apps like Headspace and Calm can guide you through some great exercises.
2. Journaling: Write it out. Journaling helps you process your thoughts and emotions. It’s a great tool for sorting through your feelings, gaining insights, and clearing your mind. You can find some gratitude journal prompts to help guide your practice.
3. Talk to Someone You Trust: When the emotions get too much, don’t bottle them up. Call your sponsor, a close friend, or anyone in your support system. Talking about your feelings helps to release the tension and get clarity.
4. Be Kind to Yourself: It’s easy to be your own worst critic. But remember, you’re doing something huge by getting sober. Don’t punish yourself for feeling vulnerable—practice self-compassion and remind yourself that recovery is a journey, not a race. check out these live-in-the-moment quotes.

For more emotional support tips, visit the National Institute on Drug Abuse.

Tip 3: Avoiding People, Places, and Situations That Trigger Relapse

Let’s talk about triggers. In early sobriety, triggers are everywhere: people, places, situations, or even certain songs that remind you of your old lifestyle. It can be tough to avoid them, but it’s necessary if you want to stay sober.

The good news? It gets easier. But you need to be aware of your triggers and have a strategy in place to handle them.

How to Avoid Triggers

1. Stay Away from Old Environments: If there’s a particular place (like the bar where you used to drink) or people (your old drinking buddies) that you associate with using, avoid them. It’s not about being rude, it’s about protecting your sobriety.
2. Create New, Sober Associations: Build new habits that don’t involve substances. Try hanging out with people who respect your recovery, going to coffee shops instead of bars, or participating in sober activities like hiking or movie nights.
3. Have an Exit Strategy: If you do find yourself in a situation where triggers are unavoidable, have a plan to leave. Whether it’s calling a sober friend for support or leaving the party early, being prepared can help you stay in control.
4. Recognize Your Emotional Triggers: Sometimes, it’s not about places or people—it’s your own emotions that trigger cravings. If stress or loneliness makes you crave a drink, have a plan for dealing with those feelings without using.For help with identifying and understanding your triggers, read more about the list of character defects.

[For more information on avoiding triggers, check out the Substance Abuse and Mental Health Services Administration.

Tip 4: Build a Strong Support System

You don’t have to do this alone. In fact, trying to do it on your own can make everything 10 times harder. A strong support system is essential for making it through those first 90 days sober.

How to Build Your Support System

1. Attend Meetings: Whether it’s AA, NA, or another recovery group, meetings provide a safe space to connect with others who are walking the same path. You’ll hear stories that resonate with your own, and you’ll find people who genuinely care about your success.
2. Get a Sponsor: A sponsor is someone who’s further along in recovery and can offer support, wisdom, and accountability. They’ll be there for you when the going gets tough and can help you navigate challenges.
3. Reach Out When You Need Help: Don’t wait until you’re struggling to reach out. If you’re feeling weak or tempted, text a friend, call your sponsor, or go to a meeting. Staying connected is key.

[For a directory of local support groups, visit the official AA website.

Tip 5: Create a Routine That Focuses on You

In the first 90 days sober, it’s easy to feel lost without your old habits. The key to success is building a routine that supports your well-being and puts you first.

How to Create a Powerful Routine

1. Start Your Day with Intention: Try waking up early and setting the tone for your day. Whether it’s through meditation, exercise, or a quiet cup of coffee, creating a peaceful morning routine will set you up for success.
2. Exercise Regularly: Getting your body moving is one of the best ways to stay grounded. Exercise not only keeps you physically healthy but also helps with mental health by boosting your mood.
3. Practice Self-Care: Recovery is about more than just staying sober; it’s about taking care of yourself in every way. Make sure you’re getting enough sleep, eating nutritious food, and making time for activities that nourish your mind and soul.
4. Set Goals and Stay Focused: Whether you’re working on a personal project, a career goal, or your health, having goals will keep you motivated. Break them down into small steps, and celebrate each victory along the way.

[For more on building routines in recovery, check out this guide from Psychology Today].

Conclusion: You’ve Got This—Your First 90 Days Are Just the Beginning

If you’ve made it through the first 90 days sober, you’ve done something incredible. But the road to long-term recovery doesn’t stop here. These tips—managing boredom, handling emotions, avoiding triggers, building a support system, and creating a routine—will help you keep going strong.

Stay patient with yourself, be kind to yourself, and remember: recovery is a marathon, not a sprint.

If you’re feeling overwhelmed, reach out for support. You don’t have to do this alone.

FAQs:

What is the first thing I should do when I get sober?
Start by creating a strong support system and attending meetings. Having a community to lean on can make a huge difference.

How do I deal with cravings in early recovery?
Have strategies in place for when cravings hit, like reaching out to a support person, going for a walk, or engaging in a hobby.

Is it normal to feel emotional in early recovery?
Yes, it’s completely normal. Your emotions may feel overwhelming, but they’re part of the healing process.

What can I do to avoid relapse in the first 90 days?
Stay away from triggers, build a solid routine, and make sure to have people around you who support your recovery.

How can I build a better routine in recovery?
Start with small, manageable goals like waking up at the same time each day, exercising, and making time for self-care.