Repeated use of substances “teaches” the brain to crave them. While substance use disorders are an extreme example because they significantly impact dopamine levels—which are responsible for reward and motivation—any habit has roots in the brain.
The amount of time it takes to build or alter a habit varies based on the habit, the person doing it, and—in the case of breaking habits—how long-standing the behavior has been. The average for forming a habit is 66 days, though it can range between 18 and 254 days.
Breaking a habit can be challenging. This is why triggers in the external or internal environment are common precursors to relapse. But there are things you can do to make it easier or replace old habits with new ones.
I’ve found that recovery makes me more capable of making other healthy changes. I’m more present to focus on goals when I’m not motivated by substances. Having made such a profound change, I know I can implement others.
I’ve learned that it’s easier to break habits when I replace them with new ones. It may seem overwhelming to chuck a well-worn habit and form a new one at the same time, but it makes letting go of the old one less painful.
Typically, even if the habit you want to form is difficult, you have more motivation because you’re excited about it. Meanwhile, old habits exist because they create rewards in your brain in some way, even if they no longer make you happy. Getting rid of them can feel like a loss.
I try to channel the excited energy of the new habit into breaking the old. For instance, if I want to focus more on my creative pursuits and be on my phone less, I’ll replace a certain amount of screen time with creative time. If I want to stop focusing on external circumstances I can’t control, and also want to meditate more, I’ll replace externalizing with going inward through meditation.
Learning to slow my roll when it comes to both making and breaking habits has been helpful. When I first got sober, I wanted to accomplish everything all at once and quickly became overwhelmed. Long-term recovery has taught me to find balance between reaching goals and setting realistic expectations.
It’s understandable to want to accomplish everything when you first get sober, knowing that you finally have the physical, mental, and emotional capacity to do so. But recovery is a process of continuous healing and growing, and forming or breaking habits can be the same. You can find fulfillment in the steps towards the goal, not just in the goal itself.
If you are struggling with a substance use or mental health disorder, there is hope. TruHealing Centers offers high-quality treatment for addiction and mental health disorders in facilities across the country. Our staff—many of whom are in recovery themselves—will help you build a fulfilling life in long-term recovery. Call an admissions specialist at 410-593-0005.
