Did you know that you can use your to-do list to fight depression? Research has shown that individuals who regularly give themselves specific and attainable goals throughout the day, and work towards achieving those, report feeling more confident and less depressed.
So, why does this work? Scientists theorize that individuals who craft personal and professional goals benefit from a series of self-esteem boosts as they’re able to meet and exceed their own expectations.
While goal setting can serve as a helpful tool for everyone, it’s especially helpful for those with a dual-diagnosis. That positive momentum can help you fuel your goals of sobriety too.
3 Healthy Goal-Setting Habits
(1) Pick up a book once a day. If you want to start adding more mini-goals into your everyday routine, consider setting your sights on reading every day. To ease into it, set a timer for 15 minutes at the same each evening to read a good book. This is also a good exercise in breaking down a larger project (reading an entire novel) into bite-sized, attainable tasks (reading one chapter at a time.)
(2) Curb spending with a “cash only” day. If you’re paying with a credit or debit card, it’s all too easy to spend more at the grocery store or at the mall than your budget allows. Based on your personal budget, pick one day of the week where you set aside a specific amount of cash and only use that for purchases that day. By getting into the habit of staying within your budget, you’ll be able to meet your longer-term financial goals.
(3) Aim to keep your car parked on Saturdays. If you happen to live within walking distance restaurants and coffee shops, think about cultivating a goal to work more exercise into your routine. For example, instead of getting into the car on Saturday to grab a cup of coffee, grab your sunglasses and walk or bike there instead. There are a lot of different ways in which you can achieve your personal fitness goals and you don’t have to pay for a gym membership to support your good health!
If you are thinking about setting goals for yourself as part of a sober routine, it’s important to make them specific AND attainable to break the cycle of negativity. Goals that are vague (I want to be more fit) or too lofty (I want to run a marathon next month) can derail your progress.
Dual Diagnosis Treatment
Synergy Group has become widely renown for achieving great outcomes in the treatment of individuals who are struggling with a co-occurring disorder in addition to a chemical dependency. Part of the reason is that our very intimate setting accommodates a maximum of five clients at a time and the high staff to client ratio allows us to closely monitor how each client is responding to the various therapeutic processes and adjust their regimen accordingly. Call: (888) 267-8070 to learn more about our dual diagnosis treatment options.