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Why routines for sobriety are crucial
- paulettecrowley
- 20 hours ago
- 4 min read
In early recovery, Ocean Hills staff will stress why routines are crucial and people often ask us why that is necessary. The answer is simple: When you are already dealing with cravings, emotional ups and downs, fatigue and major life changes, the idea of adding structure can feel unnecessary, restrictive or even overwhelming.
At Ocean Hills, we know that thoughtful, flexible routines are one of the most powerful foundations for long-term sobriety. They are not about perfection or rigidity – they are about creating stability, safety and momentum when life previously felt chaotic.
“When we’re in active addiction, we’re chaotic,” says Ocean Hills founder Elaine Atkinson. “We don’t sleep well, we don’t eat well and we don’t look after ourselves. Routine becomes part of the new solution.”
A daily commitment to recovery with routines for sobriety
Routines gently replace chaos with care. They help people remember, each day, that they are in recovery and that alcohol or drugs are no longer the solution.
One of the most important roles of routine is helping people stay anchored to their recovery today. Early recovery is often marked by forgetfulness – not because people don’t care but because addiction trains the brain to seek immediate relief.
“It’s crucial to my recovery to touch base with myself in the morning and remember that I am in recovery,” Elaine says. “We’re fast forgetters, so we need to make a commitment to being sober today.”
That commitment does not need to be complicated. For some people, it begins with basic self care:
getting out of bed at a consistent time
showering and brushing teeth
putting on clean clothes
eating something in the morning, even if it’s a small snack
These simple acts are not trivial. They are behaviours that rebuild self respect and reinforce the message that you are worth looking after today.
“You are the boss of you,” says Steph Van Waas, Ocean Hills Clinical Manager. She often reminds clients that routines are chosen, not imposed. “It’s about deciding whether you want to feel differently and what is actually going to help.”
Morning routines are especially powerful because they set the tone and momentum for the day. Leaving the house in a calm, intentional way increases the ability to cope with stress, frustration and unexpected challenges without turning back to substances.
Research strongly supports this approach. Studies show that between 60-85 per cent of people relapse within the first year of recovery when consistent structure and support are absent, highlighting how vulnerable this period can be. Structured daily routines act as protective factors by reducing stress, improving emotional regulation and reinforcing recovery-focused decision making.
Routines support mental and physical wellbeing
Many people in addiction strongly resist routine. “People in addiction don’t like being told what to do,” says Elaine. “They don’t like rules or structure. Yet those are the very things that made me well.”
From a clinical perspective, this makes sense. Addiction thrives in unpredictability. Recovery, on the other hand, benefits from rhythm, nourishment, rest and repetition.
At Ocean Hills, routine is intentionally woven into daily life because it supports:
regulation of the nervous system through consistent sleep and meals
blood sugar stability, reducing anxiety and irritability
cognitive clarity and better decision-making
emotional safety through predictability
Evening routines are just as important as mornings. Adequate sleep is a cornerstone of recovery. Without it, emotional regulation and impulse control are compromised, increasing vulnerability to relapse. Research consistently shows that sleep disruption negatively affects mental health and recovery outcomes.
Elaine shares that her evening routine starts simply: “Washing the end of the day off, taking my makeup off and reflecting with gratitude. Even on tough days, there’s always a happy moment.”
A supportive evening routine might include:
eating a nourishing dinner
limiting screen time before bed
winding down with reading, meditation, or reflection
going to bed at a regular time
These practices help close the day with intention rather than exhaustion.
When routine slips and how to start again
Routine does not fail because people are lazy or unmotivated. It usually slips because life gets busy. Late nights turn into skipped meals. Skipped meals turn into poor sleep. Over time, self care unravels.
“Before you know it, you haven’t been looking after yourself and you have no defence against the first drink,” Elaine explains. “You start thinking the drink is the answer again.”
Steph emphasises that recovery always allows a restart: “If today didn’t go well, you don’t give up – you start again tomorrow.”
At Ocean Hills, routines are introduced gently and reinforced through connection. Guests rise at the same time, walk together, eat together, read recovery material and make daily commitments to sobriety. Over time, these practices become familiar and grounding.
Importantly, recovery is not about rigidity or perfection. It is about building a life worth living sober, one day at a time. As Elaine reminds us, “We don’t get sober to be miserable.” Routine should support wellbeing, not punish it."
You don’t have to do this alone
If you or someone you care about is struggling with alcohol or drug use and you recognise the importance of structure but don’t know where to begin, Ocean Hills is here to help.
Our residential treatment programme in Napier integrates intentional routines, evidence-based recovery practices and compassionate clinical care. Ongoing aftercare groups help people maintain structure, connection and support well beyond treatment.
If you or a loved one is struggling with alcohol, contact Ocean Hills founder Elaine on 027 574 7744. You can also check out our admissions page here.
*This award-winning podcast was made with the help of Radio Hawke's Bay.
