What you’ll learn
You’ll learn why boredom can be a problem during recovery and what you can do to overcome it so you can approach sobriety with more motivation and enjoyment.
Throughout your recovery journey, you might catch yourself thinking, “Being sober is so boring,” and that’s okay. Even after years in recovery, it’s normal for periods of boredom or restlessness to come and go. As life changes, the routines and relationships that once worked may not always feel as fulfilling.
Staying motivated in recovery can be challenging when you’re feeling bored or restless. To help you through this patch, we’ll cover some tips on what to do when you’re sober and bored.
The risks of boredom during recovery
Boredom is one of the most common triggers for people in recovery since it’s often connected to feelings of isolation, which can cause you to lose your motivation for sobriety. It can also increase feelings of depression and anxiety, or make you more irritable. All of this can take a toll on your self-esteem. When those feelings bubble up, it’s important to know that it’s normal and something that many people deal with in recovery.
Tips for fighting boredom
We understand that overcoming these feelings can be stressful, and we’re here to help support you through periods of boredom during your recovery. To keep your motivation for sobriety going, here are a few ideas to try when you’re feeling like you’re in a rut.
Try out a new hobby
Hobbies are a great way to deal with boredom during recovery. Hobbies can lower stress, help you develop new skills, and give you the ability to connect with other people who enjoy the same things you do.
Some of the best hobbies are the ones that make you use your hands, like sewing, drawing, or woodworking. Working with your hands helps to curb anxiety and can even strengthen your brain. For example, knitting and crocheting can enhance neural connectivity and lower stress. Think of this hand-to-mind connection as a workout routine for your brain. The more you do it, the better your cognitive fitness becomes, helping you think and find solutions to problems faster.
Hobbies can boost self-esteem, too. When you feel good about yourself, it has a positive impact on your self-confidence and overall mental health. The sense of accomplishment you’ll get every time you finish a project can give you a rush of dopamine and trigger your body’s reward system. This helps strengthen your desire to continue in recovery.
Finally, having a hobby can help you add structure and routine to your days. You might decide to take a class that begins at the same time every week, or meet up regularly with others who have a similar hobby, whether that’s a book club, tabletop games, or knitting. This can help you make new friendships and boost your confidence during recovery.
Do something active
Exercise boosts the feel-good chemicals in the brain, relieving stress while improving your physical well-being.
Some forms of exercise give you more opportunities to get out and socialize, like joining a gym, going on a group hike, or even walking around your neighborhood with a friend. This can help you get all the physical and mental benefits of exercising while building new support systems.
Hitting your personal fitness milestones, like being able to run a mile longer or lift heavier weights, can help show you that you’re able to overcome challenges. When you know that you’re capable of surpassing your fitness goals, you’ll feel more confident working through your goals for sobriety.
Be proactive with your schedule
Making a schedule with things to do can help you get in front of any boredom before it creeps into your days. Planning your day or week can help you get into a regular routine and also give you something to look forward to.
Make a list of ideas for what to do when you’re bored, so you immediately have something to fill in the gaps that may pop up in your schedule. Planning ahead will make the chances of finding yourself with nothing to do lower, which will only help on your road to recovery. That said, don’t feel like you have to overschedule yourself, either. Burnout can be just as tough as boredom. Some days, you just might need to rest. So, be kind to yourself.
Practice mindfulness
Mindfulness allows you to quiet your mind and see that boredom is a temporary symptom of your recovery process. It teaches you how to sit with the feeling and explore it without being hard on yourself.
Take a walk and focus on all of the sensations in your body, from the way the ground crunches under your feet to the feel of the air on your skin or the smells in the air. Ride a stationary bike at the gym and concentrate on your heart pumping as you work towards your next goal. You practice mindfulness anytime you can quiet your mind and connect with your body and the world around you. The more you practice it, the more this connection can improve as you continue in recovery.
Try a new class
Taking a class to learn something new can be a great way to shake off feelings of boredom. Online courses are convenient and can be a great option if you don’t have reliable transportation or have a medical reason you can’t leave home. However, when you take classes in-person, you’ll get the added benefit of meeting new people.
Choose a course that helps you to pursue a passion you’ve always had, like painting, pottery, or cooking. Or do something you’ve previously found challenging and want to use as motivation during recovery, like learning how to repair your car.
When you pursue goals like these, you don’t just gain new skills. You’re also finding new ways to boost your self-esteem and keep your mind engaged. By taking courses that interest and challenge you, you’ll also meet people who like the same things you do.
Connect with others
Staying social is essential during recovery, especially if you worry about being isolated or lonely. Isolation can quickly lead to boredom and low moods.
Being social can be easier said than done, and we understand that making new friends can come more naturally to some than others. One easy way to meet people is to join a recovery support group. The benefits of peer support groups are countless. The other members of these groups have gone through similar experiences to you in their own lives, automatically giving you something in common with each other. You can find many support groups online, giving you even more opportunities for connection.
Explore a new place
Take some time to visit somewhere you’ve never been before. Even if you’re not sure it’s something you might like, go to a local museum, try out a new coffee place, or walk to a new park anyway. By trying new things, you’re staying open to new experiences. You might even find that something you didn’t think would be interesting at first turns out to be a new hobby or activity you really enjoy.
Speak with your QuickMD provider for support
Navigating substance use recovery isn’t something you have to do alone. Whether you’re years into recovery or you’ve just gotten sober, we’re here to help support you through every stage of your journey, all from the comfort and privacy of your own home.
